GLP-1s: My Honest Take

GLP-1s. Are they a magic fix? A shortcut? Or something in between?

You have probably heard a lot of opinions about these shots. Some people say they changed their lives. Other people say using them is cheating. And many women I work with are stuck in the middle. They wonder what is true. They wonder if it is even okay to ask.

So I want to tell you what I really think. No hype. No sales pitch. Just my honest view as a health coach.

First, what is a GLP-1?

Let's start with a word you may be hearing a lot: peptide.

A peptide is a short chain of amino acids. Amino acids are the tiny building blocks that make up protein. Think of them like beads on a string. A long string of beads is a protein. A short string is a peptide.

Your body makes lots of peptides on its own. Many of them work as messengers. They carry signals from one part of your body to another.

GLP-1 is one of those messengers. Your gut makes it when you eat. It tells your brain, "We have food. You can stop eating now." It also slows down how fast food leaves your stomach, so you stay full longer.

Here's the catch. The GLP-1 your body makes only lasts a couple of minutes before it breaks down.

GLP-1 medicines like semaglutide (Ozempic and Wegovy) and tirzepatide (Mounjaro and Zepbound) are peptides made in a lab. They copy your body's natural GLP-1, but they are built to last much longer, about a week. That's why the full, quiet feeling sticks around. It's also why most of them are given as a shot. Your stomach breaks down peptides the same way it breaks down the protein in your food.

They can really help the right people

I believe GLP-1s can change lives. But only for the right people.

Who are the right people? People who have a lot of weight to lose. People whose weight is making them sick. That could mean diabetes, heart problems, high blood pressure, or joints that hurt so much it is hard to move.

For these people, it is not about looks. It is about getting their health back. It is about living longer and feeling better. For them, a GLP-1 is worth talking about with a doctor.

I am more careful when people want the shot just to drop 10 pounds before a trip. That is a very different reason.

Where I stand

I want to be honest with you. I have never taken a GLP-1.

But that does not mean I am against them. And it does not mean I would never take one. If my health needed it, I would talk to my doctor about it.

This matters because many people feel shame about these shots. Some people hide that they take them. Other people judge. Neither one helps anyone get healthier.

Let's stop judging, both ourselves and each other. Your health choices belong to you. You deserve good facts and kind support.

The shot opens the door. You still have to walk through it.

This is the part people don't talk about enough.

A GLP-1 can help you lose weight. But it does not teach you how to live in a new way. It makes you less hungry for a while. It does not build habits that last after you stop.

Here is what one big study found. People on the shot lost about 17% of their body weight. Then they stopped taking it. One year later, they had gained back about two-thirds of that weight. Their blood sugar and blood pressure got worse again too.

That does not mean they were weak. It is how our bodies work. Your body tries to go back to where it was. If nothing else has changed, it usually does.

This is where a health coach helps. Together, we work on the habits that last:

• Food: simple habits you can keep, not a strict diet

• Sleep: good rest helps control hunger

• Stress: stress can make you want to eat, no matter what shot you take

• Movement: especially lifting weights (more on that next)

• Mindset: staying on track when life gets busy

Are you taking a GLP-1 now?

Use this time well. You are less hungry, so it is a great time to practice new habits. Then, when you and your doctor decide to stop, you will be ready.

You must protect your muscle

I have to talk about muscle. Not enough people do.

When you eat a lot less on a GLP-1, you don't just lose fat. You can lose muscle too. In studies, about one-quarter to two-fifths of the weight people lost was not fat. Part of that was muscle.

This is a big deal for women over 40. As we go through perimenopause and menopause, our hormones change. We start losing muscle faster. One study found that women and older adults lost more muscle using GLP's. People who ate more protein kept more of it.

Losing muscle can:

• Slow down how fast your body burns energy, so weight comes back easier

• Make your bones weaker and raise your chance of falling

• Make everyday things, like carrying groceries, harder as you get older

Here is what I tell everyone on a GLP-1, and really every woman over 40:

1. Lift weights. Do it two or three times a week. It tells your body to keep its muscle.

2. Eat a healthy protein source at every meal. When you are not very hungry, eat your protein first. Ask your doctor how much is right for you.

3. Look past the scale. Pay attention to how strong you feel, how your clothes fit, and your energy.

Muscle keeps you strong for life. Protect it.

No judgment, just the full picture

So here is where I land. A GLP-1 is a tool. It is not magic. It is not cheating. It is a tool.

And tools work best when you know how to use them and have good help. That means a doctor who checks on your health. It means a plan to keep your muscle. And it means a coach who helps you build habits that last after the shots stop.

Are you on a GLP-1, thinking about one, or getting ready to stop? I would love to help. sara@thrivewithcoachsara.com to talk about working together.

This post shares my view as a health coach. It is not medical advice. Please talk with your doctor about whether a GLP-1 is right for you.

Sources

• Wilding et al., Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension (2022)

• Muscle loss on GLP-1 medicines: how much is lean mass (Acibadem)

• Increased protein intake may help preserve lean mass for adults using Wegovy (Healio, 2025)