GLP-1 Medications: Every Bite Matters & Every Rep Counts – An Introduction

Weight ManagementExercise and MovementMedication and SupplimentsNutritionWellness
Written By Dr. Kimberly Kennedy, PT, DPT, Osteopractic, CLT-LANA
Semaglutide injectable for weightloss

Disclaimer 

This blog is for educational purposes only and is not intended to replace medical advice from your healthcare provider. Obesity is a complex, chronic disease1,2,3,4,5,6 influenced by genetics, environment, biology1, and behavior. While GLP-1 medications can be powerful tools in managing weight and health, the decision to use them is personal and should be made between you and your medical provider.

As with any chronic disease I encourage exploring lifestyle changes such as nutrition, exercise, and holistic wellness alongside any medical treatments. Healthy behaviors such as these support long-term well-being whether medications are part of your journey or you choose to lifestyle changes alone.


Understanding Obesity

Before we dive into this discussion, I first want to address something important: If you are struggling with your weight, please know you are not alone. You are not defined by a number on a scale, and you deserve compassion, support, and care without judgment.

Obesity is a complex, chronic health condition that has been increasing worldwide4. It isn’t simply about lifestyle choices. Genetics, hormones, environment, stress, and sleep all play a role.

In today’s world, where publicly available food options often promote fast, processed choices over nourishing whole foods, making healthy decisions can feel overwhelming.

I share this information because I care deeply about you and your health. My hope is that, together, we can explore options and build a path forward that feels compassionate, realistic, and supportive for you – no matter where you are right now.

You deserve care, respect, and hope!!!

What Are GLP-1 Receptor Agonists

Understanding where semaglutides came from helps us understand how they work today.

Semaglutide History Summary:

Before we explore what semaglutides are, it’s helpful to first look at how they came about. Their story begins in the 1980s, with the discovery of a natural hormone in our bodies called GLP-1.

Semaglutide, is a Glucagon-Like Peptide- 1 (GLP-1) receptor agonist (I will call them GLP-1 RAs). Novo Nordisk originally developed GLP-1 RAs, built on research about incretin hormones. Incretin hormones are gut hormones that help control blood sugar after eating. One of these incretin hormones was GLP-1 leading to synthetic GLP-1 for medicalion. GLP-1 was approved in 2017 (Ozempic) for type 2 diabetes, with it’s use expanded to weight management in 2021 (Wegovy). Its molecular class and mechanism have been well studied for decades, demonstrating a long-standing scientific foundation rather than being a new or experimental drug1.

Earlier GLP-1 RA were developed and approved in the early 2000s, specifically:

  • Exenatide (Byetta) – approved in 2005, the first GLP-1 RA1.

  • Liraglutide (Victoza) – approved in 2010. What Are GLP-1 Receptor Agonists1?

You may know GLP-1s as semaglutides, specifically Ozempic, approved by the FDA for diabetes and Wegovy a higher dose that lasts longer in the blood and is approved by the FDA for weight loss.  

GLP-1 RAs are medications used to mimic the hormone GLP-1; in fact it is 94 percent identical to the natural hormone produced in your body8. Natural GLP-1 typically can only stay in the body for 1-2 minutes before your kidneys secrete it in your urine. The small 6 percent difference fom the natural version found in the human body, of the GLP-1 RA allows it to stay in the body on average 7 days longer before the kidneys remove it from the blood to leave the body through urination8. This means you will feel fuller than normal for up to 7 days, explaining the once weekly injections.

In short you will likely eat less food because you will feel fuller longer.

Why Does This Matter?

Because GLP-1 medications help reduce appetite and improve blood sugar control, GLP-1 medications can be powerful tools for health. However, they are not magic pills. Unwanted side effects include unhealthy rapid weight loss and without proper nutrition and exercise, can lead to muscle loss or what is referred to as “Skinny Fat”, hair loss, sagging skin especially in the face, and overall poor skin health1.

Tiny molecules with mighty messages.

This is exactly how peptides work as signaling molecules, coordinating countless processes to keep us healthy.

These little chains of amino acids aren’t just cute – they’re powerful signaling molecules that keep your body running smoothly (most of the time, anyway).

Peptide

Peptides

Peptides are small chains of amino acids, which are the building blocks of proteins. These smaller chains act as signaling molecules, sending important messages throughout the body.

What is Natural GLP-1 Hormone

GLP-1 is a type of peptide, which is just a small string of amino acids.

Peptides act like tiny messenger molecules in your body, telling cells what to do to keep you healthy. They help with things like healing, building muscle, controlling hormones, and supporting your immune system.

GLP-1 is one of these important messenger molecules. It helps your body by:

  • Telling your stomach how quickly it should empty food.

  • Signaling your pancreas to release the right amount of insulin to lower blood sugar.

  • Communicating with your brain to help control hunger and cravings.

Overall, GLP-1 plays a key role in helping you feel satisfied with the food you eat and keeping your blood sugar balanced. It is one of the many ways your body naturally knows how to take care of itself.

Small Intestines where GLP-1 is produces and secreted

GLP-1 (Natural Form)

  • Produced in your intestine7 -Slows down how quickly food leaves your stomach making you feel fuller longer7 and signals for the pancreas to release insulin.

    “GLP-1 is like your digestive fairy godmother – it calms your hunger, tells your pancreas when to work, keeps food lingering a bit longer, and helps keep blood sugar levels in check.”

    Clinically, this means GLP-1 helps improve post-meal blood sugar control and reduces appetite.

GLP-1 also

  • Plays a role in regulating appetite and satiety (feeling full and satisfied) by sending signals to other parts of the brain to reduce food intake.

  • Involved in cardiovascular regulation, including heart rate and blood pressure modulation.

  • May influence stress and anxiety and protect nerves from damage, as demonstrated in experimental studies.

“Think of GLP-1 as your body’s “mute button” for food noise. It helps keep your blood sugar stable, tells your brain you’re full, and lets you finally focus on life instead of obsessing over what’s in the fridge to eat next.”

Without GLP-1, your body would struggle to manage blood sugar after meals and you’d feel hungrier sooner – it’s a key player in keeping metabolism balanced and appetite in check.

 "GLP-1 might help quiet the snack-loving gremlins in your brain, but remember – even magic hormones work best when teamed up with healthy habits."

Lose the pounds, keep the beauty – lifestyle changes that protect your muscle, your glow, your hair and your health.

Now, let’s explore how lifestyle modifications can amplify these effects and support your body from the inside out.

Too rapid weight loss can cause hair to fall out, skin to sag as the fat and muscle below it decrease, and significant muscle loss can happen. Studies indicate people on these medications for weight loss can lose 25%-30% of their muscle1.

Protecting Muscle, Skin, and Your Future Health

Prioritize Lean Sources of Protein

  • Decreases nausea associated with GLP1 medication

  • Less calories and “bites that count”

  • Helps prevent hair loss and skin sagging

    Every bite counts – especially when you don’t feel like eating. Include lean protein with every meal to support your health.

Strength Training

Most importantly it helps preserve muscle mass as you lose weight8,7,1

  • Train with enough intensity to send your body the signal that it needs to build and maintain muscle, not break it down. When you challenge your muscles effectively, your body recognizes that it needs them to be stronger for the next time.

  • Focus on strength training atleast 2 x per week working every major muscle group.

  • Increases metabolism and helps in reducing and discontinuing the medication.

Every rep counts – resistance exercise maintains metabolism and functional strength1

Support Your Hair and Skin: 

To help prevent sagging skin, hollowed face, and hair loss.

  • Don’t lose weight too fast

  • Track your body composition to ensure fat loss, not muscle loss

  • Ensure you are getting adequate nutrients

  • hydration!!!

    • If you do not feel like drinking, take sips throughout the day

    • If you get tired of water, try broth

  • Healthy fats keep skin resilient during weight changes1

    • In moderation, healthy fats such as

      • Avocado,

      • Nuts such as almonds and walnuts

      • Seeds such as chia and flax

      • Fish such as Salmon and trout

  • Lean protein!

    • Skinless chicken or Turkey

    • Plain Greek yogurt

    • Egg whites

  • Nutrients

    • Ensure you eat enough food

    • Track you nutrient intake

Learn Sustainable Habits

Medications can jump-start change, but building lifelong habits around eating, movement, stress management, and sleep is key to maintaining results after discontinuing GLP-1s or decreasing to a low dose¹.

That’s not the whole picture – thriving with GLP-1 RAs involves so much more!!!

GLP-1 medications can be life-changing, but true success comes when they are paired with a holistic approach that nourishes your body, builds sustainable lifestyle habits, and keeps you moving. Maintaining muscle mass is especially important – not only does it protect your metabolism, but it also preserves your strength, mobility, and independence as you age. It can help reduce unwanted side effects like sagging skin and that “skinny fat” look from losing weight too quickly without supporting your body properly.

Being on this type of medication is not an easy shortcut – it takes dedication, commitment, and a decision made with care. You deserve guidance and support every step of the way to build a healthy, strong foundation for lifelong wellness.

Let’s Continue the Conversation

This is just the start of our journey. In future posts, we’ll dive deeper into:

  • Building balanced meals while on GLP-1s

  • Designing workouts to protect muscle and metabolism

  • Decreasing Hair loss and Improving Skin Health while taking a GLP-1 RA

  • “Skinny Fat” avoiding muscle loss

  • Supporting mental wellness alongside physical changes

  • Creating enduring habits to maintain your results with as little medication, or no medication for maintenance after attaining your goals.

Ready to Take the Next Step?

I want to be clear – I do not decide whether GLP-1 medications are right for you. That is a decision between you and your medical provider. I am here to walk beside you throughout your journey, offering support, education, and guidance so you can feel strong, healthy, and confident – no matter what path you choose.

If you’re considering GLP-1 medications or simply want to feel your best through a combination of nutrition, movement, and holistic wellness, I am here to support you every step of the way.

Contact me today to build a personalized plan that helps you move better, live stronger, and thrive fully – because you deserve lasting health and hope.

Dr. Kimberly Kennedy, PT, DPT, Osteopractic, CLT-LANA

Dr. Kimberly Kennedy is a doctor of physical therapy, osteopractic clinician, certified personal trainer, and certified nutrition coach. She combines advanced manual therapy, personalized exercise, nutrition guidance, and holistic wellness to help clients move better, live stronger, and thrive fully.

https://EliteFunctionalWellness.Health