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As more Americans turn to popular GLP-1 drugs such as Ozempic, Wegovy and Zepbound to lose weight or manage diabetes, there is a growing focus on protecting muscle as the pounds are lost.
The concern comes as 11% of American adults report taking these medications to lose weight, up from 3% in 2024, according to Gallup.
Lean mass, which includes muscle and other tissues, accounts for about a quarter to a third of the weight lost with these obesity treatments, research suggests.
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Gary Brecka, a biologist and longevity expert in Miami, Florida, shared with Fox News Digital his simple strategy for helping people preserve muscle — starting with just six minutes of exercise a day.
“GLP-1s can be lifesaving for people, especially those with morbid obesity or type 2 diabetes, but they can also be fascinating changes in a person’s trajectory of well-being,” he said.
Lean mass, which includes muscle and other tissues, accounts for about a quarter to a third of the weight lost with GLP-1 drugs. (iStock)
“What is critically important for people embarking on a GLP-1 journey is ensuring they are mitigating lean mass loss.”
Brecka emphasized that weight loss is not exclusively about fat loss.
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“When most people say, ‘I want to lose weight,’ what they’re really saying is ‘I want to lose fat,'” he said. “But with GLP-1s, you have a double-edged sword. About 20 to 40 percent of the weight you lose is what we call lean mass.”
Lean body mass includes not only muscle, but also water, organs, blood, and connective tissues, such as tendons and ligaments. Brecka emphasized that preserving lean tissue should be a priority during treatment.
“You don’t need to lift weights like a bodybuilder to mitigate lean mass loss.”
Maintaining strength also helps people remain independent as they age, supporting daily activities such as bathing, dressing and walking.
“The more control and dominance we can maintain over these, the more independent we can be,” Brecka said.
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Strength in minutes
Challenging the body through exercise encourages it to adapt and become stronger, Brecka said.
“But when it comes to a GLP-1 course, you have to give up a little bit of that comfort to achieve your goals,” he said.
Challenging the body through exercise encourages it to adapt and become stronger, the expert said. (iStock)
Brecka recommends starting with six minutes of resistance exercise each day.
“People think of strength training or resistance training as something they have to dedicate 60 to 90 minutes to every day, and so they think they don’t have enough time in their day,” he said.
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It’s also important to pair strength training with adequate protein to help preserve muscle during weight loss.
Protein provides amino acids that help the body build and maintain muscles and other tissues, including tendons, ligaments and cartilage, Brecka said.
“Snacking” during exercise
Busy people who don’t have time for long gym sessions can incorporate resistance training into their day by “snacking” exercise, the longevity expert said.
Brecka suggested simple exercises such as holding a plank with knees on the floor, progressing to a full plank when strength allows, or doing bodyweight and abdominal squats.
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He also recommended resistance exercises using dumbbells or barbells, preferably performing a full range of motion. One example is the goblet squat, which involves holding a dumbbell close to the chest while squatting and standing.
“You don’t need to lift weights like a bodybuilder to mitigate lean mass loss,” he said. “All you have to do is provide resistance to these tissues so that your body doesn’t start reabsorbing them while you’re on this GLP-1 journey.”
Busy people who don’t have time for long gym sessions can incorporate resistance training into their day by “snacking” exercise, the longevity expert said. (iStock)
In terms of frequency, Brecka said exercise should be “non-negotiable” as a daily practice. He recommends a minimum of three days of resistance training and a minimum of three days of cardiovascular training.
“Cardiovascular training can be as simple as walking outside and taking your dog for a 20-minute walk,” he said, adding that a weighted vest can make the same walk more difficult by increasing the load carried by the body.
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“If you’re going to an airport, avoid the conveyor belt, avoid the escalator, just take the steps,” Brecka suggested. “There are simple things you can do every day…that have a huge impact on your body’s ability to rebuild these tissues.”
“These small choices throughout our lives are what build resilience for decades to come.”
Prioritize proteins
According to Brecka, protein does more than just support muscles.
Whether protein comes from chicken, beef, or plant-based foods, the body breaks it down into amino acids that help build and repair muscles and other tissues, including tendons, ligaments, and cartilage.
The body breaks down protein from foods such as chicken, beef and plants into amino acids, which help build and repair muscles and other tissues, including tendons, ligaments and cartilage. (iStock)
“Protein is important for many more things than just muscle and the physical things we see on the outside,” Brecka said. “It is also responsible for building these lean body mass structures.”
Current federal dietary guidelines recommend 1.2 to 1.6 grams of protein per kilogram of body weight per day.
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A joint opinion on GLP-1 treatment discusses the same range during active weight loss, while emphasizing that goals should be tailored to each individual.
Brecka also urged patients to pay attention to declines in energy or physical performance, such as suddenly finding a previously easy staircase difficult, and to discuss these changes with a doctor.
Gn Health
