As the use of GLP-1 medications like Ozempic, Wegovy, and Zepbound for weight loss and diabetes management grows, experts are emphasizing the importance of preserving lean muscle mass.
Gary Brecka, a biologist and longevity expert, told Fox News Digital that a simple six-minute daily exercise habit can help individuals on these drugs maintain muscle. He noted that lean body mass, which includes muscle, accounts for a significant portion of the weight lost with these treatments.
"GLP-1s can be life-saving for people, especially for people who are morbidly obese or have type 2 diabetes, but they can also be fascinating shifts in someone’s trajectory of their wellness journey," Brecka said. "What’s critically important for people who embark on a GLP-1 journey is to make sure that they are mitigating the lean body-mass loss."
Brecka explained that weight loss from these medications isn't solely fat loss, with 20% to 40% potentially being lean body mass. Preserving this tissue is crucial for maintaining independence and the ability to perform daily activities.
He recommends incorporating resistance exercises, even for short durations. "People think of weight-training or resistance training as something they’ve got to dedicate 60 to 90 minutes to every day, and therefore they think they don’t have enough time in their day," Brecka said. "You don’t have to lift like a bodybuilder to mitigate lean body mass loss. All you have to do is provide resistance for these tissues so that your body doesn’t begin to reabsorb them while you’re on this GLP-1 journey."
Brecka suggested simple exercises such as planks, body-weight squats, and exercises using dumbbells or barbells, emphasizing the importance of moving through a full range of motion. He advocates for a daily regimen that includes a minimum of three days of resistance training and three days of cardiovascular exercise, which can include activities like walking.
In addition to exercise, Brecka stressed the importance of adequate protein intake. Protein, derived from sources like chicken, beef, or plant-based foods, provides the amino acids necessary for building and repairing muscle and other connective tissues. "Protein is important for so many more things than just muscle and the physical things that we see on the outside," he said. "It’s also responsible for building these lean body mass structures."
Federal dietary guidelines suggest 1.2 to 1.6 grams of protein per kilogram of body weight daily, a range also discussed in advisories for GLP-1 treatment during active weight loss, though individual targets may vary. Brecka also advised patients to monitor their energy levels and exercise performance, consulting a doctor if they notice significant changes.