GLP-1s Work. But They’re Weakening Your Bones.

GLP-1s are doing something wild right now.
Ozempic. Wegovy. Mounjaro. Zepbound.

They’re helping people drop 15–25% of their body weight.
Without crash-dieting.
Without constant hunger.
Without the endless willpower battles.
They improve blood-sugar control, lower blood pressure, reduce cardiovascular risk, and may even protect against dementia.

That’s real. That’s life-changing. That’s good.

If you’re on one of these drugs, you’re using one of the most powerful tools modern medicine has created.

Here’s how they work:
GLP-1 agonists suppress appetite and slow digestion.
You feel full longer, so you eat less.
They create a calorie deficit.

But there’s a catch.

These drugs don’t burn fat specifically.
They don’t preserve muscle.
They don’t tell your body what to lose.

They just make weight come off.

And weight = fat + water + muscle.

Your body doesn’t know you wanted to lose fat.
It just knows: “We’re in a deficit, let’s get lighter.”

And research backs it up.
In the STEP-1 trials with semaglutide, participants lost about 15% of their body weight. But a significant portion of that loss was lean mass, not fat.

Newer systematic reviews across multiple GLP-1 studies show that 25–39% of total weight lost can be lean mass, muscle.

That’s a big chunk.

So if you take Wegovy or Ozempic without lifting, without eating enough protein, and let the drug do 100% of the work…
You’ll come out smaller.
Lighter.
And weaker.

Muscle isn’t vanity tissue.
It’s survival tissue.

It’s the largest endocrine organ in your body, a living engine that controls how you age, move, and burn fuel.
When you build muscle, you’re not just changing how you look.
You’re rewriting your biology.

Metabolism Stabilizer
Muscle is your body’s furnace.
It burns calories at rest, stabilizes blood sugar, and improves insulin sensitivity.
Lose it, and your metabolism tanks.

Age Defense
Low muscle mass is a stronger predictor of early mortality than body weight or BMI.

Functional Freedom
Muscle lets you move through life without limitation.
Carry groceries. Pick up your kids. Get off the floor.
The difference between independence and assistance is muscle.

Hormonal Support
Muscle supports testosterone, growth hormone, thyroid function, libido, and focus.
Lose it, and everything slows down.

Disease Protection
Higher muscle mass means lower risk of heart disease, type 2 diabetes, osteoporosis, cognitive decline, and depression.

Quality of Life
More muscle means more energy, better sleep, improved mood, greater confidence, and resilience against illness and injury.

At 30, muscle is aesthetic.
At 40, it’s performance.
At 50, it’s protection.
At 60+, it’s independence.

Muscle is the difference between thriving and just surviving.

This is one of the most overlooked side effects.
When you lose muscle on GLP-1s, you also lose bone.

Weight loss, whether through dieting, surgery, or GLP-1 therapy, always reduces bone density.

Here’s why:
Your body doesn't care about aesthetics.
It cares about survival.
When you’re in a calorie deficit, your body needs energy and it’ll take it from anywhere it can.
Without resistance training, your body sees muscle as expendable tissue.
So it burns it for fuel.

And when muscle goes, the problem compounds.

Muscle doesn’t just move your body, it loads your bones.
Every contraction creates mechanical stress on your skeleton.
The signal bones need to stay dense and strong.

When that signal disappears, muscle mass drops and training stops.
Bone density falls.
It’s the same pattern seen in bed rest, spaceflight, and paralysis:
no load = bone loss.

Lose muscle → lose the load.
Lose the load → your bones weaken.

This is all about your structure.

Research consistently shows a strong link between muscle mass, strength, and bone density.
And the bone density you lose now?
You don’t just get it back.

Resistance training isn’t optional.
It’s the signal that tells your body: “Keep the muscle. Strengthen the bone.”

The drug creates the deficit.
Muscle provides the load.
Lifting protects the skeleton.

GLP-1s are a tool.
Here’s how to protect your muscle and your structure while you’re on them.

Lift 3–4 times per week
Focus on compound movements - squats, deadlifts, presses, rows, pull-ups.
Progressive overload is non-negotiable: add weight, reps, or sets over time.
Your body needs a reason to keep the muscle.

Eat Enough Protein
Aim for 0.7–1.0g per lb of goal body weight (if kidneys are healthy).
GLP-1s crush appetite, so be intentional.
Most people forget to eat protein, that’s how muscle disappears.

Don’t Crash Diet on Top of the Drug
GLP-1s already suppress appetite.
Don’t stack restriction on top.
Aim for a moderate deficit (~300–500 cal below maintenance).

Prioritize Carbs Around Training
Pair carbs with protein before and after workouts.
Muscle needs fuel to perform and recover.

Track Performance, Not Just the Scale
If your lifts stall, you’re losing muscle.
If you’re exhausted or cold all the time, you’re under-eating.

GLP-1s are one of the most powerful tools we have for metabolic health and sustainable weight management.
They work.
Use them.

But stop thinking of GLP-1s as a weight-loss drug.
Think of them as a body-recomposition tool.

The goal isn’t just smaller.
It’s stronger. Sharper. Harder to kill.

Train Hard.
Think Deep.
Live with Intent.

— The CODE