 A lot of people don’t realise this:
GLP-1 weight loss drugs are meant to be taken forever. If you stop taking them without building better eating and exercise habits, it’s like doing a hardcore diet, then going back to “normal” afterwards. We all know what happens next, weight regain. I’m not against these drugs. Some of my clients have lost 10–20kgs with them and are thriving. But whether you’re on them now or thinking about it, you need to protect your muscle, bone, and metabolism. Here’s how. 1. Strength Train Twice a Week
2. Build Balanced Meal Plates At most meals, aim for:
Why?
Why It MattersWhen you stop GLP-1s, your appetite often bounces back hard. Without an “after plan,” you risk:
Muscle loss is even more serious after 50. Every decade, we naturally lose strength and power. Add drug-related muscle loss on top, and it’s harder to stay active, confident, and independent. Workouts to Keep Your Muscle Notes:
Day 1: A1: Machine Leg Press — 3 sets × 12 reps — 30 secs rest A2: Standing Dumbbell Shoulder Press — 3 sets × 12 reps — 60 secs rest B1: Machine Leg Curl — 3 sets × 12 reps — 30 secs rest B2: Close Grip Lat Pulldown — 3 sets × 12 reps — 60 secs rest C1: Goblet Squat — 3 sets × 12 reps — 30 secs rest C2: Dumbbell Prone Row (45° Bench) — 3 sets × 12 reps — 60 secs rest D1: 45° Back Extension — 3 sets × 12 reps — 30 secs rest D2: Dumbbell Bench Press — 3 sets × 12 reps — 60 secs rest Day 2: A1: Machine Leg Extension — 3 sets × 12 reps — 30 secs rest A2: Wide Grip Lat Pulldown — 3 sets × 12 reps — 60 secs rest B1: Dumbbell Romanian Deadlift — 3 sets × 12 reps — 30 secs rest B2: Barbell Shoulder Press — 3 sets × 12 reps — 60 secs rest C1: Dumbbell Split Squat — 3 sets × 12 reps per leg — 30 secs rest C2: Inverted Row — 3 sets × 12 reps — 60 secs rest D1: Dumbbell Hip Thrust — 3 sets × 12 reps — 30 secs rest D2: Push-Ups — 3 sets × 12 reps — 60 secs rest Weekly Schedule:
Week 1: Day 1 → Day 2 → Day 1 Week 2: Day 2 → Day 1 → Day 2 Bottom Line GLP-1 drugs can help you lose weight, but they’re not magic. If you strength train and eat balanced meals, you’ll protect your muscle, bone, and metabolism, both on and off the drugs. Muscle is lost five times faster than it’s gained. Don’t let it disappear.
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 🍔Are processed foods responsible for obesity? 🍕 A relatively new study (2 years) was conducted by Hall and colleagues. It is extremely intensive on participants (locked in a lab for a month) and so provides quite sensitive results. Basically, to summarise, researchers found that diets higher in ultra-processed foods lead to increased energy intake weight gain, and increases in several other metabolic risk factors. But this finding wasn't because processed foods are poisonous or inherently fattening. It was because they promote the excessive intake of energy. Why? Well, the study showed that on average, the ultra-processed diet had almost twice the energy density of the non-processed diet. This meant that participants needed to eat almost double the quantity of food to get the same amount of calories when in the non-processed diet phase. Why does that matter? Well, the volume of food consumed is one of the primary factors responsible for your fullness and satiety levels. These, in turn, will impact your immediate and later food intake, and thus calories. Therefore, the more full a food or meal makes you, the less likely you'll be to over consume. ..... If you have any questions or want the link to the study, be sure to send me a message! 3 Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my Truecoach online platform. Check it out here 2. Small group coaching sessions (max 4-5 people) Small Group Coaching. 3. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  I'm an advocate of following a high-protein diet especially during a fat loss phase. But let's look to the research, at this interesting study, that aimed to answer the question; "Do higher protein diets enhance weight loss?" - Farnsworth and colleagues were one of the first groups to examine this question in 2003. How did they do it? 🔍 👉66 overweight or obese participants (43 females; 14 males, 9 dropouts) 👉Randomized to either an High Protein (HP) or Standard Protein (SP) energy-restricted diet for 12 weeks, followed by a 4-week maintenance phase (16 weeks total) 👉Participants were mostly sedentary and instructed to maintain current activity levels (not controlled) ..... The two diets Both diets were matched for energy 💪High-Protein Diet 💪 -- Composed of 40% carbs, 30% protein, and 30% fats. Low-fat cheese, and skim milk powder are provided to make up the difference in protein Standard-Protein Diet --Composed of 55% carbs, 15% protein, and 30% fats. Rice and rice noodles are provided to make up for the difference in carbohydrates. Significant weight loss occured in both groups (mean = 7.9kg) with no differences between diets Fat loss (mean = 6.9 kg) was observed in both groups with no difference between diets Females had little to no losses (-0.1 kg) of lean mass in the HP group vs. the SP group (-1.5 kg) Glycemic response to a test meal as well as serum triglycerides were reduced in the HP diet more so than the SP diet. ..... But, there were some things to consider... 🧐 🤷♂️ Was it really "High" Protein? Because protein was calculated based on % of total energy intake, males consumed much less per kg of body weight than females (1.1 vs. 1.4 g/kg) 🤷♂️ The Test Meal The test meal against which they measured insulin and glucose reponses were the same as the respective diets. 🤷♂️ Should these have been the same for both groups, to truly assess the difference between the diets? .... Takeaways ✊ "Higher" protein diets improved the retention of lean mass in women during weight loss Protein intake should be calculated as grams per kg of body weight, not % of energy intake. Energy balance is KEY! 3 Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
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