GLP-1s Work Best When You Do: How to Maximize Results With the Right Habits
GLP-1 medications like compounded semaglutide and compounded tirzepatide are transforming the way people approach weight loss and metabolic health. But as powerful as these medications are, they are not magic pills. If you're taking a GLP-1 and wondering how to get the best results possible, there's one truth to keep in mind:
GLP-1s work harder when you do.
Here’s how to align your lifestyle with your medication to support sustainable weight loss, better energy, and long-term health.
What Are GLP-1s and How Do They Work?
GLP-1 stands for glucagon-like peptide-1, a hormone your body naturally produces. It helps regulate blood sugar, slows gastric emptying, reduces appetite, and increases feelings of fullness.
Patients often report decreased cravings, improved portion control, and easier adherence to a calorie deficit, key factors in effective fat loss.
Habit #1: Prioritize Lean Protein at Every Meal
One of the beneficial effects of GLP-1 medications is reduced appetite. While this helps greatly with weight loss, it can lead to under-eating of protein. “Protein serves as the building blocks of muscle. It is essential to prioritize protein intake especially on GLP-1s to avoid losing lean mass,” according to Dr. Michael Koehler, Affinity Whole Health’s medical director. “An easy rule of thumb is to ensure that every meal or snack you take in is mostly made up of protein.” Muscle helps increase metabolism and health body composition and function. In general, the more lean muscle mass you have, the higher your metabolism is, and the more calories you burn at baseline.
Why it matters:
Protein helps preserve lean muscle while losing fat
It keeps you fuller, longer
It supports a healthy metabolism
Try this:
Aim for 20–30g of protein per meal
Incorporate options like chicken, Greek yogurt, eggs, or protein shakes
Don’t skip meals—even if your appetite is low
Habit #2: Strength Train at Least Twice Per Week
GLP-1s can help reduce body weight, but they won’t build or maintain muscle on their own. Muscle is key to a healthy, functional metabolism. Without adequate protein and exercise stimulus, your body can lose muscle along with fat.
Why it matters:
Muscle supports fat-burning
It improves strength, balance, and energy
Prevents unwanted loss of lean mass
Try this:
Use resistance bands, bodyweight, or free weights
Focus on compound movements: squats, push-ups, rows
Start slow and increase as tolerated
Habit #3: Stay Hydrated and Manage Electrolytes
GLP-1 medications slow gastric emptying and can sometimes cause nausea or constipation. Staying hydrated helps reduce these effects and supports better energy levels. “One tip I give to patients to ensure adequate hydration is to purchase a two liter water bottle, fill it up in the morning, and make sure it is gone by the end of the day,” says Dr. Koehler. For patients who struggle with constipation, increasing fiber intake or taking a daily fiber supplement helps.
Why it matters:
Dehydration worsens GI side effects
Proper hydration improves fat loss and metabolic function
Helps avoid fatigue, lightheadedness, and cramps
Try this:
Drink at least one to two liters of water daily
Add electrolytes (like magnesium, potassium, sodium) if needed
Drink water gradually over the course of the day
Habit #4: Don’t Skip Sleep, It Impacts Everything
Sleep is one of the most underappreciated aspects of any weight loss journey. GLP-1s reduce appetite, but poor sleep can still increase cravings and disrupt hormones.
Why it matters:
Poor sleep increases hunger and cortisol
Reduces your body’s ability to burn fat
Impacts energy, motivation, and recovery
Try this:
Aim for 7–9 hours of sleep per night
Keep a consistent bedtime, even on weekends
Avoid screens 30–60 minutes before sleep
Habit #5: Monitor Progress Beyond the Scale
GLP-1 medications may cause rapid weight loss early on, but the scale can fluctuate week to week. Focus on body composition (Inbody at Affinity offices), energy levels, and habits rather than just pounds lost.
Why it matters:
Muscle gain can offset fat loss on the scale
Progress isn't always linear
Over-focusing on weight can lead to discouragement
Try this:
Take monthly progress photos or measurements
Track how clothes fit and how you feel
Celebrate strength gains and energy improvements
Inbody body composition analysis at Affinity offices
A Personalized Approach Is Key
At Affinity Whole Health, our GLP-1 programs are not one-size-fits-all. We offer:
Tailored medication dosing
Ongoing lab monitoring
Supportive coaching and accountability
Focus on preserving lean muscle mass
Whether you're just starting your journey or adjusting after a few months, we’re here to help you make the most of your program.
Final Takeaway
GLP-1s are powerful tools, but they’re most effective when paired with the right habits. Prioritizing nutrition, movement, sleep, and hydration can dramatically increase your results, help you feel your best, and create sustainable health changes that last well beyond your time on medication.
Frequently Asked Questions
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Most people begin noticing reduced appetite and better portion control within the first 1–4 weeks. Weight loss often starts gradually and becomes more noticeable after 4–6 weeks, especially when combined with good nutrition and movement habits.
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Not necessarily, but focusing on high-protein meals, hydration, and whole foods can enhance your results. While GLP-1s help reduce appetite, healthy eating habits will support fat loss, muscle retention, energy, and long-term success.
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Yes, muscle loss is a risk, especially if you’re not eating enough protein or strength training. That’s why resistance training and adequate protein intake are strongly recommended to preserve lean muscle.
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If lifestyle changes aren’t in place, weight regain is possible after stopping the medication. Building sustainable habits while on the medication gives you the best chance of maintaining results long-term.