Miles: Okay, okay, okay. Welcome back to Full Spectrum Fit. Amara: Hey friends, you picked maybe the most spiciest week to tune in, and I mean that in the most interesting way possible. Miles: Oh man, my quads are still wrecked from heavy front squats. Great for strength, terrible for walking downstairs. Amara: I did tempo deadlifts and completely forgot I had back-to-back meetings. My hamstrings literally filed a complaint with HR. Miles: Occupational hazard. So get this, Serena Williams just became- This became a GLP-1 ambassador. Amara: Yeah, and now everyone's asking the real question, if I'm on this, can I still actually train hard without everything falling apart? Miles: And WADA is now eyeing GLP-1s like they might belong on a banned list. That is wild. Amara: Right, okay, so get this. Today we're asking the science question, what are these meds actually doing inside your body if you lift, run, or compete seriously? Miles: We'll hit how they crank up fullness signals and slow your stomach. Then why that can turn into sloshy workouts and mystery low energy. Amara: And then, wait for it, we're going straight into muscle. How worried should you actually be about losing strength and lean mass, and what the research versus what trainers are seeing on the gym floor actually say? Miles: We'll also talk protein targets, mechanical eating, and how to hydrate when your thirst cue is basically on airplane mode. Amara: If you're on a GLP-1, thinking about it, or coaching people who who are, this episode is your playbook. Bookmark it. Miles: Alright, switching gears here, let's jump into the cultural moment and that Serena news. Amara: And what it actually means for anyone who uses their body as a tool, not just someone tracking the scale. Miles: Okay, so get this. Serena Williams shows up in a GLP-1 commercial, says she dropped serious postpartum weight while still training like Serena, and suddenly my DMs from trainers are exploding. Amara: Dude, same. The data on that Ro announcement is actually insane. Telehealth requests spiked harder than when Oprah mentioned her meds. That is wild. Miles: Yeah, when Serena moves, the culture moves. But here's the thing. The people freaking out in my gym are not sedentary; they're lifters, runners, rec players going, "Should I stack Ozempic with my training? Amara: Right-and I'm hearing the flip side constantly-clients whispering, "My teammate's on it-am I now competing against a medical cheat code?" Plot twist: it's becoming this weird anxiety spiral. Miles: Wait, and then plot twist: the anti doping world joins the party. SportsMD and others report WADA has GLP-1s on their monitored list. list, trying to decide if this counts as a performance enhancer. Amara: Which instantly turns the conversation from diet drug into, is this basically a PED? Wait for it, the vibe absolutely shifts when performance enters the room. Miles: Exactly, because if Serena, one of the greatest athletes ever, is fronting this, athletes at every level start thinking, okay, so this is for me now, right? Amara: And statistically, it kind of already is. The 2025 surveys put GLP-1 use around 1 in 8. and eight adults. I walk into any gym in this country and I'm looking at the squat rack thinking, yeah, someone in here is on this. Miles: Oh man, so you've got Instagram saying miracle, old school meatheads yelling scam, and the people who actually train are stuck in the middle trying to sort signal from noise. Amara: I mean, I get why Trainers are nervous. These meds were studied in sedentary populations, not people stacking training volume. It's an entirely different physiology we're working with. Miles: with. Yeah, like if you can barely get 6,000 steps, Appetite Kill Switch sounds great. If you already track macros and push volume in the gym, that same switch might wreck your recovery. Amara: Thoughtfully, and this is where we're probably going to disagree a bit, I'm the science person here saying, okay, but there are legitimate scenarios where this actually makes sense medically. Miles: And I'm the coach in the corner going, cool, but show me the bar speed and the injury log. Amara: There it is. Miles: So question for everyone listening, if this tiny injection can change how you feel hungry and maybe how you recover, what is it actually doing inside your gut and your brain while you train? Short pause. Amara: OK, so get this. I want to zoom in on what these meds actually do under the hood, because the gym chatter is just it kills appetite. But there's real physiology we need to break down. Miles: Yeah, because in the gym, I just hear it kills my appetite. What does that even mean beyond vibes? Amara: Beyond vibes, GLP-1 is a hormone your gut naturally releases after eating. According to SportsMD, it signals your brain. We're satisfied, slows gastric transit and cranks down hunger signals. Basically, your body saying, we're good here. Miles: Okay, so in real person language, it hits the gas on fullness and the brakes on the stomach. Amara: Exactly. And the drugs are basically GLP-1 on steroids in terms of signal strength, not chemistry. Way more of that your full message flooding your system than your body would ever naturally send. Miles: So that's why people are like, Like, I forgot to eat lunch for three months straight. Amara: Yes, and that's the tricky part for athletes specifically. Normally when you run a cut, it's intentional, you consciously decide on it and manage the hunger that comes with it. Miles: I know this: you expect to be a little cranky, you plan your snacks, you live with it. Amara: On GLP-1s, the deficit sneaks past you, you can be thousands of calories under for the week and never get that primal "I'm starving" signal your brain usually sends. Miles: I see that on the floor; people say I'm never hungry like it's pure upside; then their lifting numbers quietly stall. Amara: Right, because here's the thing: muscles literally do not care about your hunger signals, they care that you're getting enough calories and protein to actually build or maintain tissue. Miles: So the superpower is also the trap: staying in a deficit is easy, maybe too easy. Amara: Yeah, the ACE Coaching Breakdown nails this. The scale looks amazing with massive weight loss. But if you're never hungry enough to eat, you're straight up underfeeding your training and recovery. Miles: All right, nerd question: you said slows how fast your stomach empties. That's the gastric emptying thing people toss around, right? Amara: Yep, GLP-1 drugs slow how fast food moves from your stomach into your small intestine, so meals just linger way longer than they should. Miles: So in the gym, that means what exactly, besides more burping during squats? squats Amara: Also definitely that, but practically speaking, it shifts your whole pre-workout window if a solid meal worked 60 minutes out before on these meds, that same meal is still sitting in your stomach at minute 60. Miles: Which is why I've got folks saying I feel sloshy on the treadmill or my intervals make me nauseous now. Amara: Exactly. I'm constantly seeing endurance coaches tell GLP-1 athletes to push solid food. food further out, then hit smaller easily digested snacks much closer to go time. Miles: So like big breakfast three hours out, then a small low fat snack 60 to 90 minutes. Minutes before? Amara: That's the idea-less volume, lower fat, easier to move through. You still get fuel but you're not running with a bowling ball in your gut. Miles: What about race day stuff? Gels, chews, all that sugar science. Amara: That's where it gets messy. Miles: Hmm. Amara: Slower stomach means those gels can literally queue up in there. You think you're fueling every twenty minutes like you've trained but the carbs are still waiting to be absorbed. Miles: So if somebody on a long run might feel fine, fine, fine, then suddenly bonk because the carbs are still trapped in the waiting room. Amara: Exactly. Some sports dietitians are suggesting longer gaps between gels and testing that strategy in training. Miles: So to connect this for our lifters and runners, the same hormone trick that makes the scale move also rearranges how and when you can get fuel in. Amara: And that leads straight into the question we're getting asked. Asked constantly, if staying in a deficit becomes this effortless, what's actually happening to your muscle mass while the scale's dropping? Miles: Yeah, let's talk about that trade-off because on my side of the rock, folks care more about squats and pull-ups than the bathroom scale. Oh man, yeah. Amara: According to the STEP-1 trial in the New England Journal of Medicine, and this is where it gets good, people on semaglutide did lose lean mass, but fat dropped about twice as much in absolute terms, which means proportionally their body composition actually improved. Miles: Right. On paper, that sounds great, but the same data say roughly 20 to 40% of the weight loss can be lean tissue if you do nothing in time. intentional. As a coach, that number makes my eye twitch. Amara: I knew you were going there. Miles: If I have a power lifter who cuts 30 pounds and 10 of that is muscle, that is not a win. Amara: But here's the actual twist that matters. That 20 to 40 percent quote, that's from people who literally took the drug and changed nothing else. No structured lifting, no protein strategy, no intention whatsoever. Miles: Which is most folks walking into commercial gyms right now. Now that is why I want them freaking out a little. Amara: I want the opposite approach. A Medscape report covered a prospective study of about 200 adults on semaglutide or tirzepatide who averaged 13% body weight loss, but only about 3% was muscle when they actually combined resistance training with solid protein guidance. Miles: That is a huge gap. Amara: Massive. Same exact drug, wildly different outcome because someone handed them a barbell. and a plan-that's the science talking. Miles: Here's where I still push back, though: if you're a serious lifter, even that three percent hurts. I've had guys watch their squat stall for eight to twelve weeks because they just aren't eating, and they keep doing extra cardio for health. Amara: The bonus StairMaster of Doom. Miles: Meanwhile, protein is an afterthought and progressive overload becomes "I did three sets of ten again. Amara: And then they blame the injection instead of asking, "Wait! Wait, did I actually lift heavy or track my protein? Miles: Right. Amara: The European Association for the Study of Obesity's Physical Activity Working Group, and this surprised people, explicitly rates resistance training above straight cardio Miles: Wow. Amara: for preserving lean mass on these meds. Miles: Which flips what most people do. They get on GLP-1s, feel lighter, then double the running. Amara: And wonder why their deadlift is sad. Miles: The Depressed Dead Lift Amara: So if someone listening is on these meds and serious about lifting, what's actually non-negotiable in your coaching? Miles: Three things: first, you lift heavy for you, sets that get within a couple reps of failure; second, track strength, not just scale weight. If your numbers are sliding, that is a red flag. Third, protein is a "job," not a vibe. Amara: And by job you mean treating it like a calendar appointment, right? Right? Because that appetite suppression isn't a suggestion-it's real biology you have to work around. Miles: Every powerlifter I know who made GLP-1s work had to almost force feed protein shakes and easy to chew stuff. Amara: I've watched the exact same pattern with bodybuilders: first eight to sixteen weeks, their lifts stall completely; then they actually commit to the protein, dial in progressive overload again, and suddenly they're leaner with the same or better numbers. numbers. Miles: So the drug is not deleting muscle on contact. Amara: Exactly. It is setting up a situation where under-eating and bad programming delete muscle. Miles: And that we can fix. Though if you are a strength athlete, you need to ask, can I afford any lean loss at all? If the answer is no, be very cautious. Amara: I'm genuinely more comfortable with this for recreational lifters, where the tradeoff of better body comp plus smarter training is actually a net win. Miles: So we're kind of saying the same thing just with different people in mind. Amara: Pretty much, and wait for it, on GLP-1s hunger is basically on airplane mode. Thirst gets legitimately weird too. Next we're going straight at this: how to actually eat enough protein and drink enough fluid when your body stops sending those normal feed me and water please signals. Miles: With that in mind, I want to hit the sneaky trap here, low energy availability. Amara: Okay, so get this: You're technically in a deficit way deeper than you realize, and GLP-1s are actively masking every normal hunger signal that would tell you to eat. Miles: Exactly. On GLP-1s, appetite is so crushed that athletes stop getting those normal refuel hunger pangs. So training volume stays high. My calories slide down and suddenly we're in low energy availability without even trying. Amara: And low energy availability isn't just being a bit hungry. In sports medicine, sustain that long enough and you're looking at RED-S, Relative Energy Deficiency in Sport. And that's where everything cascades. Miles: Which is where stuff really unravels. Amara: Yeah, SportsMD breaks it down as a full body problem. Hormonal disruption, lost menstrual cycles. thyroid dysfunction stress fractures and performance that just completely flatlines it's genuinely serious right Miles: I see that flat line on the gym floor. Lift stall, sleep tanks, mood gets weird. The athlete thinks, I must need more cardio, when the answer is actually you need more food. Amara: the vibe is your engine is redlining on fumes Miles: So here's the coaching move. Mechanical eating. You stop waiting for appetite and you act like a pro hitting pit stops, food and fluids on a schedule, not on vibes. Amara: Okay, walk me through that practically. What does that actually look like on the protein side, because that's where the real mechanical lever is. Miles: Cool. So for anyone lifting seriously on GLP-1s, protein is a non-negotiable assignment. I like the range of roughly 1.8 to 2.2 grams per kilogram of body weight. gram of body weight per day. Amara: Yeah, that. Miles: That's exactly what ACE and several case series are recommending for people on these meds who actually want to preserve muscle mass. Amara: The problem is, with no appetite, chewing that much chicken is a nightmare, so I push three things. One, anchor protein to events, like 30 grams at breakfast, 30 after lifting, 30 at dinner. Two, use liquids. Shakes, fair lifestyle milk, blended yogurt. Three, pre-log it so you see if you're short. Miles: So we're literally shifting the entire mentality from eat when your body asks to hit your protein target like you'd hit a scheduled meeting. It's mechanical, not intuitive. Amara: Exactly. You can be flexible on carbs and fats a bit, but you do not freelance protein. Miles: Okay, here's the plot twist on top of that. According to a Frontiers review and some endurance coaching blogs tracking GLP-1 athletes, these drugs seem to suppress... Thus thirst signaling, too. Amara: So, not thirsty and not hungry? Miles: Yep, you get this dual dampening of signals, hunger and thirst both quieted, which means, especially in hot conditions or long sessions, you can become dehydrated and depleted without feeling anything's wrong. Amara: That explains a triathlete I coach who kept cramping and swore he was drinking when thirsty. On these meds, when thirsty may be hours too late. Wait. Miles: Exactly. So we borrow the endurance playbook, scheduled hydration. You decide ahead of time, maybe a few big swallows every fifteen to twenty minutes during long workouts, plus sodium, regardless of thirst. Amara: And for strength folks, I like a bottle you finish by half-way through the session and refill. The rule is in sip if you remember; it is this bottle is part of the workout. Miles: So fundamentally we're rewiring their body awareness. The awareness-external signals, timers, bottles, schedules-because their internal signals are essentially offline. Amara: Right, and once that external structure is in place, then in the next step we can plug it into a full training week so muscle, performance and recovery all line up with what the drug is doing in the background. Miles: Good, because I want to move from the science into something people can actually live-a real week, real sessions... Real fueling windows, fluids baked into the entire day. Amara: With that in mind, let's build the I just started a GLP-1 now what training week. Miles: Yeah, so not vibes, not intuition, an actual evidence-backed checklist you can track and adjust. This is where the science gets practical. Amara: Exactly. If you were my client starting tomorrow, first rule, resistance training three to four days per week, non-negotiable. The drug creates the deficit, but the weight room decides if you lose. lose fat or muscle. Miles: So like Monday, Wednesday, Friday, maybe one weekend day, right? Amara: Yep. Miles: Mm-hmm. Amara: Two to four big lifts each session, squat or hinge, push, pull, something single leg or core. Keep a log. If your numbers slide week after week, that's your red flag the deficit is too deep. Miles: And progressive overload still matters. Add a little weight, an extra rep, or one more set over time. If everything stays heavy forever. That's not weakness, that's your body screaming it's under-fueled. Amara: Okay, pre-workout fueling. On these meds, that giant meal an hour before training? Terrible idea. You'll feel like a washing machine full of oatmeal. Miles: Horrifying visual, but exactly. SportsMD and Dietitian approved, both nail the mechanism here, delayed gastric emptying, so you push that big meal three to four hours out before training. Amara: Then sixty and ninety minutes out, do a smaller, easier thing: smoothie, drinkable yogurt, chocolate milk, whatever you tolerate. Liquid calories slide through that slowed down stomach faster. Miles: And if you're training at six a.m. and can't realistically eat at two a.m., fine: spread protein and carbs throughout the day; think twenty four hour nutrition strategy, not one perfect pre-workout moment. Amara: Now, big picture: As of twenty twenty-five there are basically no peer-reviewed trials on miles on GLP-1s and healthy, well-trained athletes. Frontiers in ACE both point out we're extrapolating from people with metabolic disease. Miles: Which means, okay, so get this, you're genuinely the experiment. So measure like an actual scientist. Bar speed, reps at a given load, and recovery quality 24 hours later. Amara: If all three are tanking, you adjust. Eat more, maybe drop one training day, talk to your prescriber about About dose.--You do not just push through. Miles: And actually log it, notes app, spreadsheet, whatever-started GLP-1, strength holding, strength holding, energy good—is a legitimate win. Strength tanking, can't finish intervals, means something needs adjusting. Amara: I honestly cannot wait for the first solid trials in trained lifters on these drugs. Miles: Same. Until we have solid data on trained athletes, treat that checklist as guardrails, not Speaker 3: walls. Miles: absolute law Amara: Lift heavy, eat on a schedule, track how your body responds. Miles: And stay curious, not scared. That's the actual science-based move here. Amara: Man, when Serena signs on to a GLP-1, you feel it in every squat rack in America. Miles: Right. So, plot twist, your diet drug just slams into performance talk and WADA drama at the same time. Amara: Exactly. And the big theme today was simple. GLP-1s are just a long, sneaky calorie deficit. So if you want strength, you have to protect muscle on purpose. Miles: Lift heavy, nail your protein, schedule your meals and water, even when you're Speaker 3: not eating. Miles: Even when you're not hungry, that checklist stops being theory and becomes your actual control system. Amara: If this hit a nerve or cleared up some confusion, hit follow, drop a quick review, and share this with your training partner who isn't hungry anymore. Miles: And if you've got a fitness blind spot you want us to tackle, drop it in the reviews or tag us at Full Spectrum Fit. New episodes every Tuesday. Amara: Thanks for hanging out with us. Miles: Train smart, recover hard, stay curious. We'll catch you next week.

Miles: Okay, okay, okay. Welcome back to Full Spectrum Fit. Amara: Hey friends, you picked maybe the most spiciest week to tune in, and I mean that in the most interesting way possible. Miles: Oh man, my quads are still wrecked from heavy front squats. Great for strength, terrible for walking downstairs. Amara: I did tempo deadlifts and completely forgot I had back-to-back meetings. My hamstrings literally filed a complaint with HR. Miles: Occupational hazard. So get this, Serena Williams just became- This became a GLP-1 ambassador. Amara: Yeah, and now everyone's asking the real question, if I'm on this, can I still actually train hard without everything falling apart? Miles: And WADA is now eyeing GLP-1s like they might belong on a banned list. That is wild. Amara: Right, okay, so get this. Today we're asking the science question, what are these meds actually doing inside your body if you lift, run, or compete seriously? Miles: We'll hit how they crank up fullness signals and slow your stomach. Then why that can turn into sloshy workouts and mystery low energy. Amara: And then, wait for it, we're going straight into muscle. How worried should you actually be about losing strength and lean mass, and what the research versus what trainers are seeing on the gym floor actually say? Miles: We'll also talk protein targets, mechanical eating, and how to hydrate when your thirst cue is basically on airplane mode. Amara: If you're on a GLP-1, thinking about it, or coaching people who who are, this episode is your playbook. Bookmark it. Miles: Alright, switching gears here, let's jump into the cultural moment and that Serena news. Amara: And what it actually means for anyone who uses their body as a tool, not just someone tracking the scale. Miles: Okay, so get this. Serena Williams shows up in a GLP-1 commercial, says she dropped serious postpartum weight while still training like Serena, and suddenly my DMs from trainers are exploding. Amara: Dude, same. The data on that Ro announcement is actually insane. Telehealth requests spiked harder than when Oprah mentioned her meds. That is wild. Miles: Yeah, when Serena moves, the culture moves. But here's the thing. The people freaking out in my gym are not sedentary; they're lifters, runners, rec players going, "Should I stack Ozempic with my training? Amara: Right-and I'm hearing the flip side constantly-clients whispering, "My teammate's on it-am I now competing against a medical cheat code?" Plot twist: it's becoming this weird anxiety spiral. Miles: Wait, and then plot twist: the anti doping world joins the party. SportsMD and others report WADA has GLP-1s on their monitored list. list, trying to decide if this counts as a performance enhancer. Amara: Which instantly turns the conversation from diet drug into, is this basically a PED? Wait for it, the vibe absolutely shifts when performance enters the room. Miles: Exactly, because if Serena, one of the greatest athletes ever, is fronting this, athletes at every level start thinking, okay, so this is for me now, right? Amara: And statistically, it kind of already is. The 2025 surveys put GLP-1 use around 1 in 8. and eight adults. I walk into any gym in this country and I'm looking at the squat rack thinking, yeah, someone in here is on this. Miles: Oh man, so you've got Instagram saying miracle, old school meatheads yelling scam, and the people who actually train are stuck in the middle trying to sort signal from noise. Amara: I mean, I get why Trainers are nervous. These meds were studied in sedentary populations, not people stacking training volume. It's an entirely different physiology we're working with. Miles: with. Yeah, like if you can barely get 6,000 steps, Appetite Kill Switch sounds great. If you already track macros and push volume in the gym, that same switch might wreck your recovery. Amara: Thoughtfully, and this is where we're probably going to disagree a bit, I'm the science person here saying, okay, but there are legitimate scenarios where this actually makes sense medically. Miles: And I'm the coach in the corner going, cool, but show me the bar speed and the injury log. Amara: There it is. Miles: So question for everyone listening, if this tiny injection can change how you feel hungry and maybe how you recover, what is it actually doing inside your gut and your brain while you train? Short pause. Amara: OK, so get this. I want to zoom in on what these meds actually do under the hood, because the gym chatter is just it kills appetite. But there's real physiology we need to break down. Miles: Yeah, because in the gym, I just hear it kills my appetite. What does that even mean beyond vibes? Amara: Beyond vibes, GLP-1 is a hormone your gut naturally releases after eating. According to SportsMD, it signals your brain. We're satisfied, slows gastric transit and cranks down hunger signals. Basically, your body saying, we're good here. Miles: Okay, so in real person language, it hits the gas on fullness and the brakes on the stomach. Amara: Exactly. And the drugs are basically GLP-1 on steroids in terms of signal strength, not chemistry. Way more of that your full message flooding your system than your body would ever naturally send. Miles: So that's why people are like, Like, I forgot to eat lunch for three months straight. Amara: Yes, and that's the tricky part for athletes specifically. Normally when you run a cut, it's intentional, you consciously decide on it and manage the hunger that comes with it. Miles: I know this: you expect to be a little cranky, you plan your snacks, you live with it. Amara: On GLP-1s, the deficit sneaks past you, you can be thousands of calories under for the week and never get that primal "I'm starving" signal your brain usually sends. Miles: I see that on the floor; people say I'm never hungry like it's pure upside; then their lifting numbers quietly stall. Amara: Right, because here's the thing: muscles literally do not care about your hunger signals, they care that you're getting enough calories and protein to actually build or maintain tissue. Miles: So the superpower is also the trap: staying in a deficit is easy, maybe too easy. Amara: Yeah, the ACE Coaching Breakdown nails this. The scale looks amazing with massive weight loss. But if you're never hungry enough to eat, you're straight up underfeeding your training and recovery. Miles: All right, nerd question: you said slows how fast your stomach empties. That's the gastric emptying thing people toss around, right? Amara: Yep, GLP-1 drugs slow how fast food moves from your stomach into your small intestine, so meals just linger way longer than they should. Miles: So in the gym, that means what exactly, besides more burping during squats? squats Amara: Also definitely that, but practically speaking, it shifts your whole pre-workout window if a solid meal worked 60 minutes out before on these meds, that same meal is still sitting in your stomach at minute 60. Miles: Which is why I've got folks saying I feel sloshy on the treadmill or my intervals make me nauseous now. Amara: Exactly. I'm constantly seeing endurance coaches tell GLP-1 athletes to push solid food. food further out, then hit smaller easily digested snacks much closer to go time. Miles: So like big breakfast three hours out, then a small low fat snack 60 to 90 minutes. Minutes before? Amara: That's the idea-less volume, lower fat, easier to move through. You still get fuel but you're not running with a bowling ball in your gut. Miles: What about race day stuff? Gels, chews, all that sugar science. Amara: That's where it gets messy. Miles: Hmm. Amara: Slower stomach means those gels can literally queue up in there. You think you're fueling every twenty minutes like you've trained but the carbs are still waiting to be absorbed. Miles: So if somebody on a long run might feel fine, fine, fine, then suddenly bonk because the carbs are still trapped in the waiting room. Amara: Exactly. Some sports dietitians are suggesting longer gaps between gels and testing that strategy in training. Miles: So to connect this for our lifters and runners, the same hormone trick that makes the scale move also rearranges how and when you can get fuel in. Amara: And that leads straight into the question we're getting asked. Asked constantly, if staying in a deficit becomes this effortless, what's actually happening to your muscle mass while the scale's dropping? Miles: Yeah, let's talk about that trade-off because on my side of the rock, folks care more about squats and pull-ups than the bathroom scale. Oh man, yeah. Amara: According to the STEP-1 trial in the New England Journal of Medicine, and this is where it gets good, people on semaglutide did lose lean mass, but fat dropped about twice as much in absolute terms, which means proportionally their body composition actually improved. Miles: Right. On paper, that sounds great, but the same data say roughly 20 to 40% of the weight loss can be lean tissue if you do nothing in time. intentional. As a coach, that number makes my eye twitch. Amara: I knew you were going there. Miles: If I have a power lifter who cuts 30 pounds and 10 of that is muscle, that is not a win. Amara: But here's the actual twist that matters. That 20 to 40 percent quote, that's from people who literally took the drug and changed nothing else. No structured lifting, no protein strategy, no intention whatsoever. Miles: Which is most folks walking into commercial gyms right now. Now that is why I want them freaking out a little. Amara: I want the opposite approach. A Medscape report covered a prospective study of about 200 adults on semaglutide or tirzepatide who averaged 13% body weight loss, but only about 3% was muscle when they actually combined resistance training with solid protein guidance. Miles: That is a huge gap. Amara: Massive. Same exact drug, wildly different outcome because someone handed them a barbell. and a plan-that's the science talking. Miles: Here's where I still push back, though: if you're a serious lifter, even that three percent hurts. I've had guys watch their squat stall for eight to twelve weeks because they just aren't eating, and they keep doing extra cardio for health. Amara: The bonus StairMaster of Doom. Miles: Meanwhile, protein is an afterthought and progressive overload becomes "I did three sets of ten again. Amara: And then they blame the injection instead of asking, "Wait! Wait, did I actually lift heavy or track my protein? Miles: Right. Amara: The European Association for the Study of Obesity's Physical Activity Working Group, and this surprised people, explicitly rates resistance training above straight cardio Miles: Wow. Amara: for preserving lean mass on these meds. Miles: Which flips what most people do. They get on GLP-1s, feel lighter, then double the running. Amara: And wonder why their deadlift is sad. Miles: The Depressed Dead Lift Amara: So if someone listening is on these meds and serious about lifting, what's actually non-negotiable in your coaching? Miles: Three things: first, you lift heavy for you, sets that get within a couple reps of failure; second, track strength, not just scale weight. If your numbers are sliding, that is a red flag. Third, protein is a "job," not a vibe. Amara: And by job you mean treating it like a calendar appointment, right? Right? Because that appetite suppression isn't a suggestion-it's real biology you have to work around. Miles: Every powerlifter I know who made GLP-1s work had to almost force feed protein shakes and easy to chew stuff. Amara: I've watched the exact same pattern with bodybuilders: first eight to sixteen weeks, their lifts stall completely; then they actually commit to the protein, dial in progressive overload again, and suddenly they're leaner with the same or better numbers. numbers. Miles: So the drug is not deleting muscle on contact. Amara: Exactly. It is setting up a situation where under-eating and bad programming delete muscle. Miles: And that we can fix. Though if you are a strength athlete, you need to ask, can I afford any lean loss at all? If the answer is no, be very cautious. Amara: I'm genuinely more comfortable with this for recreational lifters, where the tradeoff of better body comp plus smarter training is actually a net win. Miles: So we're kind of saying the same thing just with different people in mind. Amara: Pretty much, and wait for it, on GLP-1s hunger is basically on airplane mode. Thirst gets legitimately weird too. Next we're going straight at this: how to actually eat enough protein and drink enough fluid when your body stops sending those normal feed me and water please signals. Miles: With that in mind, I want to hit the sneaky trap here, low energy availability. Amara: Okay, so get this: You're technically in a deficit way deeper than you realize, and GLP-1s are actively masking every normal hunger signal that would tell you to eat. Miles: Exactly. On GLP-1s, appetite is so crushed that athletes stop getting those normal refuel hunger pangs. So training volume stays high. My calories slide down and suddenly we're in low energy availability without even trying. Amara: And low energy availability isn't just being a bit hungry. In sports medicine, sustain that long enough and you're looking at RED-S, Relative Energy Deficiency in Sport. And that's where everything cascades. Miles: Which is where stuff really unravels. Amara: Yeah, SportsMD breaks it down as a full body problem. Hormonal disruption, lost menstrual cycles. thyroid dysfunction stress fractures and performance that just completely flatlines it's genuinely serious right Miles: I see that flat line on the gym floor. Lift stall, sleep tanks, mood gets weird. The athlete thinks, I must need more cardio, when the answer is actually you need more food. Amara: the vibe is your engine is redlining on fumes Miles: So here's the coaching move. Mechanical eating. You stop waiting for appetite and you act like a pro hitting pit stops, food and fluids on a schedule, not on vibes. Amara: Okay, walk me through that practically. What does that actually look like on the protein side, because that's where the real mechanical lever is. Miles: Cool. So for anyone lifting seriously on GLP-1s, protein is a non-negotiable assignment. I like the range of roughly 1.8 to 2.2 grams per kilogram of body weight. gram of body weight per day. Amara: Yeah, that. Miles: That's exactly what ACE and several case series are recommending for people on these meds who actually want to preserve muscle mass. Amara: The problem is, with no appetite, chewing that much chicken is a nightmare, so I push three things. One, anchor protein to events, like 30 grams at breakfast, 30 after lifting, 30 at dinner. Two, use liquids. Shakes, fair lifestyle milk, blended yogurt. Three, pre-log it so you see if you're short. Miles: So we're literally shifting the entire mentality from eat when your body asks to hit your protein target like you'd hit a scheduled meeting. It's mechanical, not intuitive. Amara: Exactly. You can be flexible on carbs and fats a bit, but you do not freelance protein. Miles: Okay, here's the plot twist on top of that. According to a Frontiers review and some endurance coaching blogs tracking GLP-1 athletes, these drugs seem to suppress... Thus thirst signaling, too. Amara: So, not thirsty and not hungry? Miles: Yep, you get this dual dampening of signals, hunger and thirst both quieted, which means, especially in hot conditions or long sessions, you can become dehydrated and depleted without feeling anything's wrong. Amara: That explains a triathlete I coach who kept cramping and swore he was drinking when thirsty. On these meds, when thirsty may be hours too late. Wait. Miles: Exactly. So we borrow the endurance playbook, scheduled hydration. You decide ahead of time, maybe a few big swallows every fifteen to twenty minutes during long workouts, plus sodium, regardless of thirst. Amara: And for strength folks, I like a bottle you finish by half-way through the session and refill. The rule is in sip if you remember; it is this bottle is part of the workout. Miles: So fundamentally we're rewiring their body awareness. The awareness-external signals, timers, bottles, schedules-because their internal signals are essentially offline. Amara: Right, and once that external structure is in place, then in the next step we can plug it into a full training week so muscle, performance and recovery all line up with what the drug is doing in the background. Miles: Good, because I want to move from the science into something people can actually live-a real week, real sessions... Real fueling windows, fluids baked into the entire day. Amara: With that in mind, let's build the I just started a GLP-1 now what training week. Miles: Yeah, so not vibes, not intuition, an actual evidence-backed checklist you can track and adjust. This is where the science gets practical. Amara: Exactly. If you were my client starting tomorrow, first rule, resistance training three to four days per week, non-negotiable. The drug creates the deficit, but the weight room decides if you lose. lose fat or muscle. Miles: So like Monday, Wednesday, Friday, maybe one weekend day, right? Amara: Yep. Miles: Mm-hmm. Amara: Two to four big lifts each session, squat or hinge, push, pull, something single leg or core. Keep a log. If your numbers slide week after week, that's your red flag the deficit is too deep. Miles: And progressive overload still matters. Add a little weight, an extra rep, or one more set over time. If everything stays heavy forever. That's not weakness, that's your body screaming it's under-fueled. Amara: Okay, pre-workout fueling. On these meds, that giant meal an hour before training? Terrible idea. You'll feel like a washing machine full of oatmeal. Miles: Horrifying visual, but exactly. SportsMD and Dietitian approved, both nail the mechanism here, delayed gastric emptying, so you push that big meal three to four hours out before training. Amara: Then sixty and ninety minutes out, do a smaller, easier thing: smoothie, drinkable yogurt, chocolate milk, whatever you tolerate. Liquid calories slide through that slowed down stomach faster. Miles: And if you're training at six a.m. and can't realistically eat at two a.m., fine: spread protein and carbs throughout the day; think twenty four hour nutrition strategy, not one perfect pre-workout moment. Amara: Now, big picture: As of twenty twenty-five there are basically no peer-reviewed trials on miles on GLP-1s and healthy, well-trained athletes. Frontiers in ACE both point out we're extrapolating from people with metabolic disease. Miles: Which means, okay, so get this, you're genuinely the experiment. So measure like an actual scientist. Bar speed, reps at a given load, and recovery quality 24 hours later. Amara: If all three are tanking, you adjust. Eat more, maybe drop one training day, talk to your prescriber about About dose.--You do not just push through. Miles: And actually log it, notes app, spreadsheet, whatever-started GLP-1, strength holding, strength holding, energy good—is a legitimate win. Strength tanking, can't finish intervals, means something needs adjusting. Amara: I honestly cannot wait for the first solid trials in trained lifters on these drugs. Miles: Same. Until we have solid data on trained athletes, treat that checklist as guardrails, not Speaker 3: walls. Miles: absolute law Amara: Lift heavy, eat on a schedule, track how your body responds. Miles: And stay curious, not scared. That's the actual science-based move here. Amara: Man, when Serena signs on to a GLP-1, you feel it in every squat rack in America. Miles: Right. So, plot twist, your diet drug just slams into performance talk and WADA drama at the same time. Amara: Exactly. And the big theme today was simple. GLP-1s are just a long, sneaky calorie deficit. So if you want strength, you have to protect muscle on purpose. Miles: Lift heavy, nail your protein, schedule your meals and water, even when you're Speaker 3: not eating. Miles: Even when you're not hungry, that checklist stops being theory and becomes your actual control system. Amara: If this hit a nerve or cleared up some confusion, hit follow, drop a quick review, and share this with your training partner who isn't hungry anymore. Miles: And if you've got a fitness blind spot you want us to tackle, drop it in the reviews or tag us at Full Spectrum Fit. New episodes every Tuesday. Amara: Thanks for hanging out with us. Miles: Train smart, recover hard, stay curious. We'll catch you next week.