Recently, I (Cassie) had the opportunity to take a continuing education course on GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro® that are growing in popularity for weight loss, blood sugar regulation, and inflammation.

There’s been so much marketing of GLP-1s for weight loss and use of these popular medications has soared.  More recently, research as to the side effects and long-term impacts of use has started to surface.  It’s been a talking point worth further digging into.

As a yoga and strength instructor, I wanted to understand how these medications interact with movement, nutrition, and recovery so we can support our studio community, no matter which path each person chooses! My insights stated here aren’t about promoting or discouraging GLP-1 use, but simply about staying informed and keeping long-term health and holistic wellness at the center of healthy living.  In such, I’d like to share what I’ve learned as a means to better understand how these medications work, what those prescribed typically experience and what supports sustainable results.

How GLP-1 Medications Work

GLP-1 (short for glucagon-like peptide-1) is a hormone your body naturally produces in the gut that plays a vital role in regulating blood sugar and appetite. GLP-1 acts by stimulating insulin release when blood sugar levels are high, suppressing glucagon (which raises blood sugar), slowing down how quickly food leaves the stomach, and signaling the brain to increase feelings of fullness and reduce hunger,  It helps regulate:

• Appetite and fullness (you feel satisfied sooner and longer)
  
• Blood sugar control (by slowing digestion and insulin response)
  
• Energy balance (you may eat less overall)

Because of these effects, synthetic GLP-1 receptor agonists (like semaglutide, liraglutide, and others) are widely used for managing type 2 diabetes and have also proven effective for weight management. These medications mimic natural GLP-1 but resist rapid breakdown, providing longer and more potent effects.  As a result, GLP-1 medications often lead to fat loss, particularly when paired with balanced nutrition and mindful movement.

However, the body doesn’t always distinguish between fat and muscle when in a calorie deficit. Without resistance training or enough protein, muscle and bone mass can also decrease with use, which is where our fitness work becomes essential.

Many people using GLP-1s notice:

• Digestive changes such as nausea, bloating, or constipation (especially early on).
• Lower workout energy due to reduced calorie intake.
• Dehydration or electrolyte imbalance.
• Possible muscle loss if strength training or protein intake is low.

None of these are reasons to stop exercising! However, they are good reasons to adjust your approach.

Routine Matters

Continuing to “keep doing what you’ve been doing” while taking a GLP-1 is most likely going to lead you back to the same place when you discontinue use.  And, to get the most out of these medications, you need to adjust your routines along with your mindset.  If you’re using a GLP-1 medication, your fitness routine should emphasize:

• Resistance Training: Protects muscle and bone; think weights, bands, bodyweight, and TRX.
• Gradual Progress: Start with moderate workouts, increase intensity slowly.
• Protein Intake: Aim for ~1.4–2g per kg of body weight per day.
• Hydration: Sip water consistently; add electrolytes if needed.
• Rest & Recovery: Fatigue may come sooner, so just listen to your body, especially as you are getting used to the medication.

Remember, the goal isn’t to burn more, it’s to move wisely, maintain strength (e.g. muscle mass), and feel well.

Sustainable Results Without GLP-1 Use

Achieving weight loss results without GLP-1 medications is absolutely possible through science-backed lifestyle, nutrition, and behavioral changes that help regulate appetite, boost metabolism, and support sustainable fat loss,  If you’re focusing on sustainable weight management without medication, the exact same foundations apply:

• Engage in regular strength training and resistance exercise to build and preserve muscle, which boosts your metabolic rate.
• Incorporate cardiovascular exercise and daily movement (walking, cycling, sports) to burn calories and support heart health.
• Practice mindful movement; yoga, pilates, breathwork to connect with your body rather than control it.
• Stay hydrated by drinking water before and between meals, sometimes helping control appetite.
• Eat balanced meals rich in protein, fiber, and whole foods to maintain a healthy digestive system and muscle mass.
• Limit screen time and reduce sedentary behaviors to prevent weight gain.
• Manage stress and sleep, both of which affect hunger hormones.

These lifestyle rhythms are what ultimately sustain results — whether you choose the use of a medication or not.

In Summary

GLP-1 medications can be a helpful tool for some, especially under medical supervision.  Like any other tools for weight management though, they work best when paired with movement, nourishment, and consistency through changes in your daily routines and more broadly, your lifestyle choices.  There are some simple behaviors you can apply now that can have a resounding impact on your health include:

• Surround yourself with healthy foods at home and keep tempting snacks out of sight.
• Find support through personal trainers, dietitians, or engaging group classes that keep you motivated and accountable.
• Track progress and set realistic, achievable goals for continued success.

At The Well Studio, our approach is simple:
1. We meet you where you are in your journey with no judgement.
2. Support strength, mobility, and energy through mindful movement and consistent routines.
3. Encourage lifelong habits that promote longevity and healthspan (how long you live WELL)!

And, you have access to certified trainers who will guide you on your journey along with the expertise of a Registered Dietician at The Well Studio.  We invite you to meet with a trainer to discuss your goals and craft a plan.

Your body is always capable of healing, adapting, and growing stronger, and we’re here to help guide that process, every step of the way!