If you’ve walked into your gym lately and felt like you’re in a ghost town, you’re not imagining it. Memberships are down. Classes are smaller. And while there are a dozen theories floating around from New Year’s resolution fatigue, economic uncertainty, the rise of at-home workouts, there’s one factor that’s quietly reshaping the fitness landscape: GLP-1 medications.

One in eight adults (12%) say they are currently taking a GLP-1 drug. Nearly 12 percent of Americans have used GLP-1 drugs for weight loss at some point. That’s roughly 30 million people.

Let’s say the quiet part out loud. Drugs like Ozempic, Wegovy, and Mounjaro have become household names. They work. They’re effective. And for many people struggling with weight loss, they’ve been life-changing. But here’s the thing no one’s talking about enough: weight loss is not a cure-all, despite what your doctor might say. If you have ever been the big girl sitting in the doctor’s office with crazy symptoms just being told to lose weight, you know what I mean. As someone who lost the weight, and the problems still were there, I can tell you weight loss isn’t everything. 

But, back to the gym. If weight loss is easy now, people are abandoning the gym or fitness. But the secret is: The gym/fitness is where you build the foundation that actually keeps you healthy, whether you’re on a GLP-1 or not.

The GLP-1 Reality Check

Let’s be clear: I’m not anti-GLP-1. I have family members on them. Clients. Friends. And as an insulin-resistant human (thanks, PCOS), my doctor has discussed them as a possible treatment for me in the future for my hormone irregularities. These medications are tools, and for some people, they’re incredibly valuable tools. But like any tool, they work best when paired with the right support system.

The first problem is sustainability. When you stop taking a GLP-1—or even while you’re on it—you still need to care for your bones, your muscle mass, your metabolic health, and your mental well-being. Rapid weight loss without intentional muscle preservation can lead to bone density loss, metabolic slowdown, and a body that feels weaker, not stronger. After age 30, you start to lose bone density. How much? More than you think, but it can be almost a 30% decline. Here is a research study if you are curious. 

Weight loss alone doesn’t fix everything. It doesn’t automatically give you energy, strength, confidence, or long-term health. And yet, that’s often the message women get from the medical system: “Lose the weight, and you’ll be fine.”

You deserve better than that.

Three Non-Negotiable Guidelines if You’re on a GLP-1

If you’re using a GLP-1 medication, or considering it, here’s how to actually support your body through the process and beyond.

1. Prioritize Weight Training to Protect Your Bones

When you lose weight quickly, you don’t just lose fat. You lose muscle. And you risk losing bone density, too. This is especially critical for women, who are already at higher risk for osteoporosis as they age (as mentioned above).

Strength training is your insurance policy. Lifting weights signals to your body that your muscles and bones are still needed. It preserves lean mass, supports your metabolism, and keeps you functional and strong.

You don’t need to become a powerlifter. You just need to show up consistently with progressive resistance. Two to three full-body sessions per week, focusing on compound movements (squats, deadlifts, presses, rows), will do more for your long-term health than any number on the scale ever could.

2. Supplement Smartly (Because You’re Likely Not Eating Enough)

One of the side effects of GLP-1s is appetite suppression—which is the point. But when you’re eating significantly less, you’re also getting fewer nutrients. Here are three supplements I recommend to fill the gaps:

Protein Powder
If you’re struggling to hit your protein target through whole foods, a high-quality protein powder is a must. Aim for at least 0.7–1g of protein per pound of goal body weight. Protein protects muscle mass, supports recovery, and keeps you satiated. Throw a scoop in your coffee, have a clear version as an afternoon drink. Even just a scoop or two can help keep your body strong. 

Vitamin D + Calcium

Bone health is non-negotiable, especially if you’re losing weight rapidly. Vitamin D helps your body absorb calcium, and together they support bone density and immune function. Get your levels checked and supplement accordingly—most people need 2,000–4,000 IU of D3 daily. 

Omega-3s (Fish Oil or Algae-Based)

Omega-3 fatty acids support heart health, reduce inflammation, and help with brain function and mood regulation. If you’re eating less overall, you’re probably not getting enough from food alone. Look for a high-quality EPA/DHA supplement.

Bonus: Take Creatine.

3. Don’t Skip the Mental and Emotional Work

Here’s what no one tells you: losing weight doesn’t automatically make you love your body or fix your relationship with food. If anything, GLP-1s can sometimes create new challenges. Guilt around taking medication, fear of regaining weight, or disconnection from hunger cues can really mess with your head. Some takers even report a lack of pleasure/libido. 

You still need to build a healthy relationship with movement, food, and your body. That might mean working with a therapist, a nutrition coach, or simply giving yourself permission to move in ways that feel good, not just ways that burn calories. If you are already losing weight with the support of a medication, then you are free to move your body in ways that fulfill you. That means you can focus on what feels good and moves your body instead of what burns the most calories. 

Active people showed higher levels of happiness and self-esteem compared to beginners and inactive people and a higher level of life satisfaction than inactive people. Your mental health is just as important as your physical health. Full stop.

Healthy Living: Making Good Choices Easier

The Bottom Line

GLP-1 medications are a tool. They’re not a shortcut or a finish line. If you’re using one, you still need to invest in strength, nutrition, and your overall well-being. And if you’re not on one? The same rules apply.

The gym might be quieter this year, but that doesn’t mean the work is any less important. Plus, it means you have more space to find out what works for you. Whether you’re lifting to protect your bones, moving to support your mental health, or just showing up because it makes you feel like yourself, that’s the work that matters.

You don’t need to be smaller to be worthy of care. You just need to show up for yourself, consistently and intentionally.

And if you need support, I am always here for you.