If you’ve started using weight-loss medications like Ozempic, Wegovy, or Zepbound, you’re not alone. The use of GLP-1 receptor agonists (GLP-1s) has skyrocketed, increasing 40-fold between 2017 and 2021. Current estimates suggest that about 2–3% of the U.S. population is using these medications, a trend that’s rapidly transforming both health and wellness practices.
While primarily known for their ability to help with weight loss, GLP-1s are showing promise in offering a wide range of health benefits, from reducing the risk of cardiovascular disease to improving cognitive function and mental well-being. “There’s never been a drug in history with the far-reaching impact of GLP-1s, except maybe antibiotics,” says Dr. Steven Dayan, a facial plastic surgeon and clinical assistant professor at the University of Illinois.
However, despite their benefits, these medications come with some adjustments to your lifestyle, and understanding how to optimize their effects can help you navigate potential side effects and maximize results. Experts weigh in on four key actions you can take to ensure you’re supporting both your physical and mental health during this transformative process.
1. Optimize Your Macros to Preserve Muscle
One of the most notable effects of GLP-1s is appetite suppression, which can lead to smaller meals and potentially reduced nutrient intake. Brittany Werner, RDN, a registered dietitian, advises that you make the most of the meals you do have by prioritizing balanced nutrition. “You don’t need to make every meal perfect, but be intentional about incorporating protein, high-fiber carbs, and healthy fats,” she says.
Since GLP-1s can also result in some muscle loss, Werner recommends focusing on protein intake throughout the day. “Try to include protein in every meal or snack, especially post-workout,” she adds. “Whether it’s a shake or a bar, replenishing protein will give your muscles the best chance to sustain and even build new lean mass as you lose weight.”
2. Incorporate Strength Training to Support Fat Loss and Muscle Retention
Alongside adequate protein intake, strength training is crucial for maintaining muscle mass and enhancing body composition while using GLP-1s. Dr. Meghan Garcia-Webb, an obesity specialist, emphasizes that integrating resistance training into your routine is vital. “Strength training helps you maximize muscle while burning calories long after your workout ends,” she says.
For beginners, Dr. Garcia-Webb suggests starting with two 30-minute strength sessions per week to develop a consistent routine. As your body adjusts to the medication, you might experience increased fatigue or nausea during workouts. Personal trainer Michelle Porter advises easing into your new gym regimen, lowering resistance, and taking a more beginner-level approach to gauge how your body is responding.
3. Upgrade Your Skincare Routine
As GLP-1s impact fat storage, they can also alter the appearance of your skin, particularly in the face. Known colloquially as “Ozempic face,” some users report a gaunt or aged look due to the reduction of fat under the skin. Dr. Dayan explains that this change can affect stem cells from fat and influence hormonal and metabolic factors that support skin health.
To mitigate these effects, he recommends adopting a robust skincare routine, including moisturizers, serums, and antioxidants. Hydration and a balanced diet are also essential for maintaining skin health. If you’re experiencing hair loss, Dr. Dayan notes, it’s often linked to nutritional deficiencies rather than a direct side effect of the medication.
4. Prioritize Mental Health and Emotional Well-being
Beyond physical changes, GLP-1s are also known to have significant mental health benefits. Research suggests these medications can improve mood, reduce symptoms of anxiety and depression, and enhance cognitive function by influencing neurotransmitters. Dr. Gary Small, chair of psychiatry at Hackensack Meridian Health, points out that GLP-1s also have anti-inflammatory properties that promote mental clarity and emotional stability.
With these mental shifts, however, Dr. Garcia-Webb encourages individuals to regularly check in with their emotional state. “When undergoing drastic physical changes, it’s common to feel a disconnect between your past self and the person you’re becoming,” she says. Journaling or simply taking time to reflect on your progress can help maintain a sense of balance and purpose.
Dr. Garcia-Webb advises that you view these changes as an opportunity to step into the healthiest version of yourself. “This is a chance to rethink your lifestyle and get granular about what your best life looks like,” she says.
Conclusion
Starting a GLP-1 weight-loss regimen offers a unique chance to transform both your body and overall health. By optimizing your nutrition, incorporating strength training, supporting your skincare, and staying mindful of your mental well-being, you can fully capitalize on the diverse benefits these medications offer. Just remember: the journey is as much about embracing holistic well-being as it is about achieving weight-loss goals.
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