What Research Shows About Protein Supplements and GLP-1 Medications

Hello and welcome to another edition of The Weekly Dose!

Has your doctor ever mentioned protein when prescribing your GLP-1 medication? Most don't. Yet new research shows this oversight might be costing you muscle mass—even as the scale drops. One study found GLP-1 users who prioritized protein preserved TWICE as much muscle tissue. This week, we're diving into the protein-GLP-1 connection that could transform your results.

📌 Here's what's inside this issue:
✅ Main Topic: What Research Shows About Protein Supplements and GLP-1 Medications
✅ The Weekly Win: JaMille’s 125 pound Transformation
✅ Resources: Protein Sources Guide
✅ Poll of the Week: What's your biggest struggle with protein while on GLP-1 medications?

We’re bringing in a registered dietitian to answer YOUR questions about nutrition, GLP-1 medications, weight loss, muscle retention, and more.

Subscribe today and reply to the next newsletter with your questions, and we’ll make sure to include as many as possible in the upcoming issue.

💡 Let's dive in!

📌 Main Topic: What Research Shows About Protein Supplements and GLP-1 Medications

Most doctors don't tell you this big secret: these weight loss shots can make you lose muscle, not just fat. When you take these shots, you don't feel as hungry. This makes it hard to eat enough protein foods.

A study showed that people on these shots who didn't eat enough protein lost twice as much muscle as those who did. Losing muscle is bad because it can make it harder to keep weight off later.

Let's look at why protein is so important when you take these shots, and how to get enough even when you don't feel hungry.

Reason 1: Protein Keeps Your Muscles

The biggest thing people miss about these weight loss shots is what happens to muscles. Studies show that without enough protein, about 30% of your weight loss comes from muscle, not fat.

This happens because:

• You eat fewer calories overall

• The shots make protein foods less appealing

• Your body still needs protein even when losing weight

A study last year found that people who got plenty of protein kept twice as much muscle while taking these shots.

Reason 2: Less Hunger Means Less Nutrients

These weight loss shots create a big problem with getting enough nutrients.

What usually happens:

1. The shot makes you less hungry

2. Protein foods often taste less good

3. You miss out on important nutrients

Research found that 64% of people taking these shots don't get enough protein unless they really try to.

Reason 3: Your Muscles Still Need Fuel

What we know about these weight loss shots might surprise you.

Important things to know:

• Your muscles still need protein even during weight loss

• You might need more protein when losing weight quickly

• Missing this can make it harder to keep weight off later

Studies show that getting enough protein while on these shots helps you lose 23% more fat compared to those who don't get enough.

Reason 4: Hunger Signals Get Mixed Up

These weight loss shots change how you feel hunger, which causes problems.

Here's where things go wrong:

• The shots override your body's normal hunger signals

• You miss signs that would normally tell you to eat protein

• Morning protein is especially hard to get, which messes up your whole day

Tracking shows that when you eat protein matters just as much as how much you eat.

Reason 5: What Works is Different Now

People who do well on these shots do things differently than those who struggle.

What works:

1. Eating protein early, before your appetite drops

2. Using protein drinks when solid food is hard to eat

3. Choosing the right kinds of protein that help muscles even in small amounts

Studies show people who do these things keep 42% more muscle while losing weight.

What To Do Now

The research is clear: you need to plan for enough protein when taking these weight loss shots.

Start by figuring out how much protein you need based on your weight. Then track what you eat for three days. Most people are shocked to find they're getting less than half what they need.

You'll likely have more energy, fewer side effects, and keep more muscle that helps you stay healthy long-term.

Worth Noting:

• When you eat protein matters—morning protein is super important

• Protein shakes and drinks are easier to consume when you're not very hungry

• Ask your doctor about checking your nutrient levels

🚀 The Weekly Win: JaMille’s 125 pound GLP-1 Transformation

1️⃣ Tell us about your journey so far.

I started at 260 lbs in July of 2023. I am currently 135 lbs. I was on Mounjaro from July 2023 until about August of 2024.

2️⃣ Which GLP-1 medication are you on?

Mounjaro

3️⃣ What made you decide to start GLP-1?

I had been struggling with my weight for years and had a history of type 2 diabetes. I was back on Metformin because my a1c was up. I was tired of feeling heavy and looking in the mirror and literally HATING what I saw. I hid in my clothes by wearing baggy clothes, my self esteem was so low and I felt like everyone was looking at and talking about me. I was tired of not being able to fit clothes and being out of breath. The final straw was having to buy a pair of pants for work and they were an 18. I was done at that point. I wanted to be physically healthy, but I also wanted to be healthy and happy within because I was not.

4️⃣ What does your ‘final destination’ look like?

From the beginning of my journey, I never had a goal weight or final destination. People have asked me that and my response is just that I have an idea of what I’d like my body to look like and I’m going to keep working hard to get there and stay there. My final destination is to be happy and healthy.

5️⃣ What’s one tip (or a few) you’d share with others on this journey?

Don’t give up and don’t get discouraged. Don’t compare your process and progress to others. Be honest with yourself and make sure you are giving it your best effort. Be patient, this is a journey and it’s not an overnight process. Take pictures weekly to track your progress and do not rely on the scale to track your improvement progress. You HAVE to make lifestyle changes. Use these medications as a tool. Don’t continue to eat the way you’ve always eaten and stay sedentary simply because the medication is making you lose weight. You never know when yoh may not have access to these meds anymore, you have to build habits and changes that will stick long after. I’ve not put on any weight since stopping Mounjaro, and I owe that to my lifestyle changes which changed my mind, spirit, etc. my connection with food is no longer unhealthy. Give yourself grace. Everyday won’t be a go hard in the gym eat healthy day and that’s okay. Pat yourself on the back for doing your best, whatever that looks like. Lastly, if you fall off, always remember you have the power to get back on track. Every single step you take is a step closer to the goals you’ve set & a healthier happier you. ♥️

🎯 Jamillie’s journey proves GLP-1s work best alongside comprehensive lifestyle change—losing 125 pounds and maintaining her results post-Mounjaro through transformed habits, self-compassion, and a focus on holistic health beyond the scale.

💬 What part of Jamillie’s story resonated with you the most? Reply and let me know!

📢 Have your own GLP-1 success story to share? Your journey could inspire thousands! Reply to this email or DM me on https://x.com/TheDoseWeekly —I’d love to feature YOU in a future 🚀 The Weekly Win!

🔥 Let’s keep winning together!

🛠️ Resources & Tools: Protein Sources Guide

Finding protein sources that work with your changing appetite and taste preferences on GLP-1 medications can be challenging. This visual guide gives you options across the spectrum so you can adapt as your needs change throughout your treatment journey.

• Makes protein selection easier when appetite and food preferences change during GLP-1 treatment

• Helps you identify lighter protein options for high-nausea days versus more satisfying choices when tolerance improves

• Eliminates guesswork by visually organizing protein sources based on fat content, helping you meet your nutritional needs without compromising weight loss goals

📊 Poll of the Week:

📣 That’s a Wrap!

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📆 See you next week!
— The Weekly Dose Team