GLP-1 Deep Dive

Using GLP-1s Safely

• Start low and increase slowly — too high a dose causes rapid weight loss and knock-on effects: fatigue, hair loss, muscle loss, and that gaunt “Ozempic face.”
• Starving yourself will make you lose weight faster — but at the cost of muscle, energy, hormones, and skin health.
• Prioritise protein, but don’t live on it — your body also needs healthy fats, complex carbs, fibre, and micronutrients.
• Do resistance or weight-bearing exercise to maintain muscle and skin tone.
• Stay hydrated and replace electrolytes, especially if your appetite is low.
• Track energy, mood, and strength — not just the number on the scale.
• When the dose feels right, stay consistent; when it feels wrong, don’t push through side effects.

💡 GLP-1 medications work best when you fuel, move, maintain muscle, hydrate, and listen to your body.

You may not think about this right now but this medication is so effective at reducing appetite it’s easy to lose too quickly or too much.

Losing weight too fast feels like progress — but it causes dehydration, muscle loss, and metabolic slowdown.

Here’s what happens:

• You lose muscle and water, not just fat.
• When you dehydrate, you feel awful — nauseous, dizzy, fuzzy-headed, low energy.
• 💧 Take electrolytes every day — especially when eating less.
• Your metabolism slows, so your body burns fewer calories.
• Short term: you’ll need bigger doses of GLP-1 medication to get the same effect.
• Long term: you become dependent on the drug instead of changing habits.
• You start relying on appetite suppression rather than learning the changes needed to fix insulin resistance and eat differently.
• Without understanding and habit change, you’ll struggle to reduce or maintain once you come off it.

💡 The medication isn’t failing — your approach is.
The goal is a dose that helps you implement lifestyle changes so you can reduce or come off the medication once you reach target weight.

The horror stories!
Ozempic Face, Ozempic Bum & Hair Loss

These side effects aren’t caused by GLP-1 medication.
They’re caused by rapid weight loss — by any method.

They’re linked in the press to GLP-1s because these meds often lead to rapid weight loss. If you don’t put in the protective measures it’s possible that it could happen to you.

You see the same issues in surgical weight loss forums: hair loss, muscle loss, looking gaunt, weakness — same problems, different method.

Here’s what’s really happening:

• You’re losing muscle, water, and collagen along with fat.
• Skin loses structure → face and bum look deflated.
• Hair growth slows → shedding increases.
• It’s not the drug — it’s the speed and imbalance of the weight loss.

💡 If this has already happened — you can fix it.
But you’ll need to stop digging before you can climb out of the hole.
That means slowing the loss, fuelling your body properly, and rebuilding what you’ve stripped away.

If you’ve gone too far — don’t panic.
You can steady things and rebuild your strength without losing your progress.

Here’s how to reset safely:

• Pause the drop. Stay at your current dose or speak to your prescriber before increasing.
• Rehydrate. Take electrolytes daily — dehydration makes everything feel worse.
• Start rebuilding muscle. Aim for 1g of protein per 1lb of your ideal body weight.
• If you can’t face protein, your dose is too high — reduce until eating feels manageable.
• Prioritise muscle-building over cardio. Strength protects metabolism, shape, and longevity.
• Use protein shakes smartly — as a boost, not a meal replacement.
• Rest and recover. Repair time is when your body rebuilds and balances hormones.

💡 This isn’t “undoing” your progress — it’s making it last.

Fasting isn’t about eating less — it’s about giving your body space to reset insulin sensitivity and regain metabolic balance.
GLP-1 medication makes this easier by reducing hunger and stabilising blood sugar.

Here’s how to do it right:

• Start with 14:10 or 16:8 — enough to start improving insulin control and stability.
• Your body needs time to adapt (especially if you used to eat every few hours).
• If fasting feels tough, shorten the window and build up slowly.
• The goal is steady progress, not endurance.
• When you eat, focus on protein, healthy fats, complex carbs — proper fuel keeps metabolism healthy.
• Stay hydrated and take electrolytes during fasting hours.
• If light-headed: hydrate + electrolytes first, then reassess.
• Autophagy requires much longer fasts (48–72 hours) — not the goal here.
• Combine fasting with strength/resistance training to protect muscle.

💡 Fasting + GLP-1 helps your metabolism work smarter, not harder.

The evidence is stronger than ever — GLP-1 medications do far more than just help with weight loss.

Here’s what current research shows:

• Improved insulin sensitivity — reduced diabetes risk.
• Lower inflammation — linked to better cardiovascular and energy outcomes.
• Heart protection — reduced cardiovascular events, independent of weight loss.
• Liver health — improvement in fatty liver markers.
• Better energy regulation — fewer crashes and cravings.
• Possible brain protection — early data suggests lower risk of cognitive decline.
• Sustainable results — best outcomes with protein, hydration, and strength training.
• Psychological benefits — calmer appetite, improved relationship with food.

💡 GLP-1s aren’t just for weight loss — they’re a metabolic reset tool. When paired with the right habits, they help you stay healthy, strong, and clear-minded for life.