Let's Talk About GLP-1's
In this blog post, we’re breaking down the key takeaways from our latest Black Iron Radio episode on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. These medications are everywhere right now—on the news, in gym conversations, and even debated in doctor’s offices. But with all the buzz comes a lot of misinformation. Are they just an easy way out? Do they destroy muscle? Are they a lifelong commitment? Our experts, Chris (PhD(c)), Sam (RD), and Lauren (LDN, CNS), cut through the noise, busting common myths and providing science-backed insights. Keep reading for the facts—and be sure to check out the full episode for even more!
BLACK IRON RADIO EP. 229: LET’S TALK ABOUT GLP-1’S
Chris (PhD(c)), Sam (RD/LDN), and Lauren (LDN/CNS) discuss GLP-1 medications, breaking down the science, addressing common myths, and sharing evidence-based insights. They explore how these medications support weight management and diabetes care, clarify misconceptions, and discuss potential side effects like muscle loss and gastrointestinal issues. The conversation also highlights the importance of combining this medication with lifestyle interventions and addresses the stigma surrounding their use. To close, the team covers compounded formulas and offers practical considerations for those exploring or already using GLP-1 medications.
📲 Listen & Subscribe: Apple Podcasts | Spotify
GLP-1 medications like Ozempic, Wegovy, and Mounjaro are all over the news, in gym conversations, and even debated in doctor’s offices. But with popularity comes misinformation—are they just weight loss shortcuts? Do they destroy all your muscle? Are they a lifelong commitment?
At Black Iron Nutrition, we’re all about cutting through the noise with science-backed, practical information. In a recent episode of Black Iron Radio, our own Chris (PhD(c)), Sam (RD), and Lauren (LDN, CNS) tackled the facts about GLP-1 medications, busting myths and sharing what people really need to know.
Let’s break it down.
What Are GLP-1 Medications & How Do They Work?
GLP-1 stands for glucagon-like peptide-1, a hormone that plays a key role in regulating blood sugar and appetite. GLP-1 receptor agonists mimic this hormone, increasing insulin secretion, slowing digestion, and reducing hunger—making them effective for both diabetes management and weight loss.
Some of the most common GLP-1 medications include:
Semaglutide (Ozempic, Wegovy)
Liraglutide (Saxenda, Victoza)
Dulaglutide (Trulicity)
Tirzepatide (Mounjaro, Zepbound) – a dual agonist that affects both GLP-1 and another hormone called GIP, which may enhance metabolism further.
These medications don’t “burn fat”—they help control appetite and blood sugar, making it easier for people to adhere to a calorie deficit in a way that feels sustainable.
How Effective Are GLP-1 Medications for Weight Loss?
A 2024 meta-analysis found that people using semaglutide lost around 15% of their body weight over 60–68 weeks. For comparison, traditional diet and exercise alone typically result in 5–10% weight loss over the same time period.
Tirzepatide may lead to even greater weight loss—up to 20–21% of body weight—but comes with slightly higher rates of GI side effects.
The takeaway? These medications can be highly effective tools, but they’re not magic pills—they still require a foundation of good nutrition, adequate protein intake, and strength training to maintain muscle and metabolic health.
Common Side Effects & How to Manage Them
Like any medication, GLP-1s come with potential side effects, with the most common being:
Nausea
Diarrhea or constipation
Fatigue & dizziness (often tied to not eating enough)
Because appetite suppression can be extreme, some people accidentally eat too little, leading to fatigue, dizziness, and muscle loss.
How to Eat Enough on GLP-1s
Smaller, more frequent meals – Since large meals can feel overwhelming, breaking food intake into 4–6 smaller meals per day can help.
Prioritize protein – Weight loss always includes some muscle loss, but ensuring adequate protein intake helps minimize it.
Strength training – Maintaining resistance training is critical to keeping muscle mass during weight loss.
Moral of the story? GLP-1s don’t inherently “cause” muscle loss—losing weight too fast and not eating enough protein do.
Addressing the Stigma: Is Taking GLP-1s "Cheating"?
One of the biggest barriers to GLP-1 use isn’t science—it’s societal stigma. There’s a persistent belief that using medication is “taking the easy way out.”
Let’s be clear: obesity is a complex disease with genetic, metabolic, hormonal, and psychological components. It’s not just about willpower.
We don’t shame people for taking blood pressure medication if diet alone isn’t enough. Why is weight management any different?
As Lauren put it:
“Many of my clients feel guilty about considering GLP-1s, as if they’ve ‘failed.’ But in reality, they’ve tried everything, and this is simply another tool to support them.”
At Black Iron, we support every individual’s unique health journey—including those who choose GLP-1s with a well-rounded plan for long-term success.
Debunking Common GLP-1 Myths
“GLP-1s don’t address the root cause of obesity.”
❌ Wrong. They directly target appetite dysregulation and metabolic dysfunction—two of the biggest contributors to obesity.
“They’re too new—we don’t know the long-term effects.”
❌ GLP-1s have been FDA-approved for diabetes since 2005. They’re not new—we just weren’t paying attention before they became popular for weight loss.
“They cause extreme muscle loss.”
❌ Rapid weight loss without strength training and protein intake does—but GLP-1s themselves don’t inherently eat away muscle.
“You’ll regain all the weight if you stop taking them.”
❌ Some people regain weight, but lifestyle interventions like strength training, protein intake, and behavioral changes make long-term weight maintenance possible.
Compounded GLP-1s: Are They Safe?
With GLP-1 shortages, compounded versions have popped up—but are they safe?
Compounded medications are NOT FDA-approved.
They should ONLY be used if prescribed and sourced from a trusted pharmacy.
Avoid online “weight loss clinics” or sketchy suppliers.
Bottom line: If your doctor refers you to a compounding pharmacy, that’s one thing. But buying GLP-1s online without oversight? Huge red flag.
Final Thoughts
GLP-1 medications are powerful tools, but they’re not standalone solutions. They work best when paired with:
Adequate protein intake
Strength training
A long-term nutrition strategy
If you’re considering GLP-1s, talk to your healthcare provider—and if you need help optimizing your nutrition while on them, Black Iron Nutrition is here to help.
Want to dive deeper? Listen to the full episode on Black Iron Radio and check out the studies in the show notes!
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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