GLP-1s and Your Wellness: What Dr. Angie Wants You to Know
- Dr. Angie Becerra, D.C.
- 5 days ago
- 6 min read
GLP-1 medications like semaglutide and tirzepatide are being used more and more for weight loss, inflammation, and overall health. But there are a few things that don’t always get talked about—like muscle loss, digestive changes, and how to actually support your body while you’re on them. This is what I want you to know so you can do this in a way that protects your long-term health.
Written by Dr. Angie Becerra-duMenil
Hey y’all,
I’ve been seeing more patients come in using GLP-1s. Some are losing weight quickly because they’re trying to improve their health. Others are using low doses to help with inflammation or autoimmune symptoms.
I understand wanting to be healthier and sometimes needing help to get there.
I also want to be up-front and honest with you. I’m on a low-dose GLP-1 to help with my autoimmune issues. So I’ve experienced a lot of these issues, I’m not just repeating things I’ve read or learned in a class. I’ve had to think through these same decisions and make sure I’m taking care of my body while being on a GLP-1 as well.
That being said, I don’t think GLP-1s are right for everybody. And if you can reach your goals without one, that is always going to be the simpler and safer route.
But if you are on one, or seriously considering it, then we need to make sure you’re supporting your body the smart way.
Before we get into the specifics, here’s what I’m seeing most often:
Digestive issues from slowed gut motility
Muscle loss happening alongside weight loss
Little to no guidance on how to protect muscle and bone health
The digestive piece is what most people feel.
The muscle and bone piece is what concerns me the most long term.
Muscle Loss on GLP-1s: What’s Actually Happening
I'm not sure why people are not being completely informed about GLP-1 side effects, but most people are not told that they will almost surely lose muscle while on a GLP-1.
There are a few reasons we lose muscle while on a GLP-1:
When appetite drops, protein intake usually drops with it. When your body does not have enough protein, it will break down muscle.
When weight loss happens quickly, your body adapts. It does not need as much muscle to support a lighter frame, so without the right stimulus, muscle starts to decrease. If you are not using your muscles, your body is not going to keep maintaining them. Muscle takes energy to maintain, and your body will let it go if it does not have a reason to hold onto it.
This matters for more than just strength.
Muscle supports your metabolism, your stability, and your long-term function. But it also directly affects your bone health.
Bone Health and GLP-1s: Why Muscle Matters
This is the part almost no one is talking about.
Your muscles create the force that keeps your bones strong. This follows Wolff’s Law, which means bones adapt to the stress placed on them. If you are not putting enough stress on your bones, they weaken over time.
When muscle mass decreases, the amount of force placed on your bones decreases too.
That’s how we start moving toward decreased bone density and eventually osteoporosis.
Rapid weight loss without protecting muscle can accelerate that process. And for many of you, especially women, this is something we need to think about earlier than we’ve been taught.
How to Prevent Muscle Loss on GLP-1s
If you are on a GLP-1, there are two non-negotiables: protein and weight-bearing exercise.
Walking with a weighted vest is one of my favorite starting points. It’s simple and effective.
Start light. Two to five pounds is enough in the beginning. It is very easy to overdo it and irritate your back if you go too heavy too fast.
From there, build gradually.
Weightlifting is still the best option if you’re able to do it. If you’ve never lifted before, it’s worth working with a trainer, even short term, to learn proper form, learn the lifts you like to do, and prevent injury.
Other options like Pilates, CrossFit, or Hotworx can also be helpful depending on your body.
Whatever you choose, you should be working toward progress. That might mean increasing weight, improving form, or building consistency. Track what you’re doing so you know you’re maintaining or building muscle, not losing it.
Protein Intake on GLP-1s: How Much You Actually Need
You cannot maintain muscle without enough protein. With decreased appetite, this is where most people fall short.
You should aim for about 1.2 to 1.6 grams of protein per kilogram of body weight or 0.55 to 0.75 grams of protein per pound of body weight daily.
Examples:
130 lbs → ~70–95 grams/day
150 lbs → ~80–110 grams/day
180 lbs → ~100–135 grams/day
Start with real food first. Most of you know I’m a fan of animal protein. I'm unsure why, but when delving into patient's diets over the last few years, we frequently discover inadequate protein intake which not only effects the muscles but slows healing as well.
If you’re trying to get the most protein per ounce, turkey is one of the best options.
One easy place to start is breakfast:
Try to get protein in before your coffee if you can.
I like to prep egg bites with turkey sausage. That gets me to 32 grams of protein first thing. In addition to supporting my muscles, it keeps my blood sugar steady, helps me focus, and keeps me from crashing mid-day.
Muscle Support Supplements for GLP-1 Patients
I do like using a muscle support supplement like Muscle Protect from Douglas Labs.
It can help reduce muscle breakdown while you’re losing weight.
But it is not going to work on its own. If you are not doing weight-bearing exercise and not eating enough protein, you are not going to get much benefit from it. These pieces have to work together.
Digestive Support on GLP-1s: What to Expect
This is the most common issue patient's ask me about.
GLP-1s slow down digestion. That’s part of how they work, but it also leads to constipation, bloating, and nausea for a lot of people.
You need to support your gut while you’re on it.
At a minimum:
Magnesium citrate at night: Helps keep your digestive system moving. The one I recommend is 100 mg per capsule, so you can adjust the dose up or down based on what your body needs (regular dose is 3 capsules or 300mg).
GLP-1 Daily Support Fiber in the morning: Provides a balance of soluble and insoluble fiber, which is important when digestion slows down.
These should be part of your daily routine.
When You Need Gut Healing Support
Some people are dealing with more than just slow digestion.
If you’re having irritation, inflammation, or ongoing nausea, you need to support healing.
That’s where GI Revive comes in.
It’s not something you take forever. It’s meant to help your gut heal, and then you put it away until you need it again. You can keep it on hand for flare-ups, but it should not be part of your long-term daily routine.
Supplements I Recommend for GLP-1 Support
These are the ones I use most often with patients on GLP-1s. Find the FullScript link here.
Daily support:
As needed:
Final Thoughts on GLP-1 Use
If you are on a GLP-1, the goal is not just weight loss. The goal is to come out of this healthier, stronger, and supported.
That means protecting your muscle, supporting your gut, and being intentional about how you’re taking care of your body while it’s changing.
If you have questions, are experiencing different symptoms, or want help putting this into a plan that actually works for you, Dr. Angie recommends scheduling a comprehensive bioenergetic scan. Just ask any Taproot team member or schedule online and we will carve out some time to support your journey.
As always, if you cannot find a time that works for you on our schedule, please call the office directly ( 830-999-7668 bypass the AI) and our Patient Care Advocates will find a time that works for you.
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