I've been training people for 13 years. In that time, I've seen every trend, every shortcut, every "miracle" solution come and go. Low-carb. Keto. Intermittent fasting. Fat burners. Appetite suppressants. Most of them work for a minute, then stop. Or worse—they work until they don't, and people end up right back where they started.
Now we've got GLP-1 drugs. Ozempic. Wegovy. Mounjaro. Zepbound. They're everywhere. Your coworker's on it. Your cousin just started. Half of Instagram is talking about it.
And honestly? They work. That's not the question anymore.
The question is: Should YOU use them? And if you do, what do you actually need to know?
What Are GLP-1 Drugs, Actually?
GLP-1 stands for Glucagon-Like Peptide-1. It's a hormone your gut naturally releases after you eat. It tells your brain "I'm full," slows down digestion, and helps regulate blood sugar.
GLP-1 drugs are synthetic versions of that hormone. They mimic what your body already does—but on steroids.
The main ones right now:
- Semaglutide (Ozempic for diabetes, Wegovy for weight loss)
- Tirzepatide (Mounjaro for diabetes, Zepbound for weight loss)
- Liraglutide (Saxenda for weight loss)
They're injections. Weekly or daily, depending on which one you're on. And they do exactly what they're designed to do: kill your appetite.
Do They Work?
Yes. Period.
I've watched clients lose 30, 40, 50+ pounds on these drugs. People who struggled with weight their entire lives. People who tried everything and couldn't stick to anything.
GLP-1s make it easier. You're not hungry. You don't think about food. You eat less without white-knuckling through cravings. The weight drops fast.
But here's what nobody's saying out loud: it's not magic.
The Part Nobody Talks About
GLP-1 drugs don't teach you how to eat. They don't build muscle. They don't fix your relationship with food. They don't change the fact that your body wants to protect fat stores when you're losing weight fast.
What they do is suppress appetite. That's it.
So if you're not eating enough protein? You're losing muscle along with fat. If you're not lifting? Same thing. If you're not learning how to manage portions, stress eating, emotional triggers? You're setting yourself up to regain it all the second you stop the drug.
And trust me—most people stop eventually. Whether it's cost, side effects, insurance, or just wanting to see if they can maintain it on their own.
What I've Seen Happen
Scenario 1: The person who uses it right.
They get on a GLP-1. They use that reduced appetite to dial in their nutrition. They lift weights consistently. They hit their protein target. They learn portion control. They build habits. When they come off? They maintain most of the weight loss because they actually changed their behavior.
Scenario 2: The person who relies on it completely.
They get on a GLP-1. They eat whatever, just less of it. They don't train. They don't track protein. They lose weight fast—muscle and fat together. They feel great for 6 months. Then the drug stops working as well, or they can't afford it anymore, or the side effects get too harsh. They stop. Appetite comes roaring back. Weight comes back. Worse, now they've lost muscle, so their metabolism is slower than before.
I've seen both. Multiple times.
The Real Risks (That Your Doctor Might Not Emphasize)
1. Muscle Loss
When you lose weight fast without lifting and without enough protein, you lose muscle. Period. GLP-1s don't discriminate. Your body burns fat AND muscle for fuel when you're in a steep deficit.
Less muscle = slower metabolism = harder to keep weight off long-term.
2. Side Effects
Common ones I've seen with clients:
- Nausea (sometimes brutal in the first few weeks)
- Constipation or diarrhea
- Fatigue
- Loss of interest in food (sounds good until you realize you're forcing yourself to eat enough protein)
3. Cost
Without insurance, you're looking at $900-$1,300/month for brand-name versions. Trump just announced a plan to drop it to $150/month, but we'll see if that actually happens—and who qualifies.
Compounding pharmacies (cheaper versions) got shut down by the FDA in early 2025. That left a lot of people scrambling.
4. Rebound Weight Gain
If you don't build the habits while you're on it, you'll regain when you stop. Studies show this. I've seen it firsthand.
So Should You Use GLP-1s?
Here's my honest take after 13 years of training people:
GLP-1s can be a powerful tool—IF you use them the right way.
They're not a shortcut. They're a tool that makes the process easier. But only if you're doing the other things right.
You Should Consider GLP-1s If:
- You've tried everything and genuinely can't control your appetite
- You're willing to lift weights 3-4x/week while on it
- You're committed to hitting 0.8-1g protein per pound of bodyweight
- You're working with a doctor who monitors your progress
- You understand this is a TOOL, not a solution
- You're building habits now that will carry you when you stop
You Should NOT Use GLP-1s If:
- You're hoping it'll do the work for you
- You're not willing to train or track protein
- You're just trying to lose 10-15 pounds for cosmetic reasons
- You can't afford it long-term and don't have a plan for when you stop
- You haven't tried the basics first (consistent training, eating in a calorie deficit, protein intake)
If You're Going to Use GLP-1s, Do This
1. Lift weights. Non-negotiable.
3-4x per week minimum. Focus on compound movements. Progressive overload. This is what protects your muscle while you're losing weight.
2. Prioritize protein.
Aim for 0.8-1g per pound of bodyweight. Yes, even when you're not hungry. This is critical for preserving muscle.
3. Track your intake.
Even if you're not hungry, you need to know you're eating enough. Too little food = more muscle loss.
4. Work with a professional.
Ideally a doctor AND a trainer. Someone who understands both the medical side and the training side.
5. Build the habits NOW.
Don't wait until you're off the drug to figure out portion control, meal prep, stress management, emotional eating triggers. Use this time to build skills.
Final Word
Look, I'm not anti-GLP-1. I've seen them change lives. But I've also seen people rely on them completely, lose a ton of weight, then gain it all back the second they stop.
The drug doesn't fix the root issue. It gives you space to fix it yourself. But only if you actually do the work.
If you're going to use GLP-1s, treat them like training wheels. They help you learn balance, but eventually you need to ride on your own.
Train hard. Eat enough protein. Build the habits. Use the tool wisely.
And if you need help putting all this together—reach out. That's what I'm here for.
— CJ
Owner, FYTS Fitness | Westlake Village, CA
13+ Years Training Experience