Gary Brecka says GLP-1 users need to eat 0.7 to 1 gram of protein per pound of body weight daily, focusing on meat, eggs, and dairy, and do resistance training at least three times a week. Without these, you'll lose muscle while the drug suppresses your appetite.
Today we're talking about GLP-1 medications specifically, and the two things every single person on these drugs needs to be doing that most prescribers are not even mentioning. All patients on these medications should be in comprehensive programs that emphasize two things: adequate high-quality protein intake and resistance training. So for protein, your goal is 0.7 to 1 gram per pound of body weight daily, even when you're not hungry. GLP-1s will suppress your appetite across the entire spectrum, so you have to be intentional about hitting your protein targets. Prioritize leucine-rich sources—meat, eggs, even dairy. They are the most direct drivers of muscle protein synthesis. Resistance training—at least 3 sessions per week incorporating compound movements—squats, deadlifts, rows, presses. This is a complete non-negotiable part if you are on GLP-1s. You are sending a biological signal to your body that this muscle is being used and it needs to be retained.
