How to Lose Weight While Protecting Your Muscle, Energy, and Long-Term Health

By Coach Jacqui Veino, Precision Nutrition Level 1 Coach

If you’re taking a GLP-1 medication like Ozempic®, Wegovy®, Mounjaro®, or Zepbound®, you’ve probably already noticed something incredible.

The constant thoughts about food…quiet down.

For many people, it’s the first time in years they aren’t battling cravings or thinking about their next meal all day.

But once the food noise disappears, a new question usually takes its place:

“Now what?”

This is where GLP-1 nutrition coaching becomes one of the most important investments you can make in your health.

GLP-1 Medications Are Changing Weight Loss

GLP-1 medications have helped millions of people lose weight and improve their health. Current estimates suggest that more than 15 million North Americans have been prescribed a GLP-1 medication, with that number continuing to grow across North America.

As a Precision Nutrition Level 1 Coach with more than 15 years of experience, it would have been unrealistic for me not to educate myself on how these medications affect nutrition, muscle preservation, metabolism, and long-term success.

I’ve already had the privilege of coaching many clients taking GLP-1 medications, and one thing has become very clear:

The medication helps reduce your appetite. It doesn’t teach you how to nourish your body.

That’s where I come in.

Why Nutrition Coaching Matters While Taking a GLP-1

One of the biggest misconceptions is that eating less automatically means eating better.

Unfortunately, that’s not always true.

When appetite decreases, many people unintentionally eat:

Too little protein
Too few calories
Not enough fruits and vegetables
Very little fiber
Insufficient vitamins and minerals

Over time, this can lead to:

Low energy
Muscle loss
Slower metabolism
Poor recovery
Increased weakness
Difficulty maintaining weight loss after stopping the medication

Weight loss should never come at the expense of your health.

Strength Training on GLP-1: Protect Your Muscle

One topic I am especially passionate about is strength training while taking GLP-1 medications.

Many people don’t realize that during weight loss, your body doesn’t just lose fat.

It can lose muscle too.

Muscle is incredibly important because it helps:

Support a healthy metabolism
Improve balance and mobility
Protect your bones
Improve blood sugar control
Increase independence as you age
Make everyday life easier

That’s why I encourage every client—regardless of their experience—to include some form of resistance or strength training.

Don’t worry.

You don’t need to become a CrossFit athlete.

Sometimes we begin with simple bodyweight movements, resistance bands, or light dumbbells.

The goal isn’t perfection.

The goal is protecting your body while you’re losing weight.

Once the Food Noise Is Gone…We Build Habits

This is my favorite part of coaching.

When you’re no longer fighting cravings every hour, we finally have space to work on the things that create lifelong success.

Together we’ll focus on:

Eating enough protein
Building balanced meals
Improving energy
Creating sustainable routines
Learning mindful eating
Sleeping better
Managing stress
Finding movement you enjoy
Building strength safely
Preparing for life after GLP-1 medications

These are the habits that help you keep the weight off—not just while you’re taking the medication, but years later.

My Coaching Philosophy

I’ve spent the past 15 years helping people improve their nutrition, and one thing has never changed:

I meet people where they are.

No meal plans you’ll never follow.

No guilt.

No judgment.

No perfection required.

Whether you’re brand new to nutrition, you’ve tried every diet imaginable, or you’re just beginning your GLP-1 journey, we’ll create a plan that fits your life, your schedule, and your goals.

Because real life includes vacations.

Pizza nights.

Busy work weeks.

Kids’ sports.

Family dinners.

Nutrition should support your life—not control it.

Your Doctor Has an Important Role. So Do I.

Your physician manages your medication.

They determine the right dosage.

They monitor your health.

My role is different.

I help you learn how to eat, how to fuel your body, how to protect your muscle, and how to build habits that make your results last.

The best outcomes happen when healthcare and coaching work together.

Ready to Make the Most of Your GLP-1 Journey?

GLP-1 medications can be an incredible tool.

But they aren’t the whole solution.

If you want lasting success, nutrition, strength training, sleep, mindset, and sustainable habits all need to become part of the picture.

I’d love to help you build that foundation.

As a Precision Nutrition Level 1 Coach, I’ve spent the last 15 years helping clients create realistic, sustainable nutrition habits. Now I’m helping clients on GLP-1 medications do the same—preserving muscle, improving energy, building confidence, and creating a healthier lifestyle that lasts well beyond the prescription.

If you’re taking a GLP-1 or thinking about starting one, let’s work together to make sure you’re not just losing weight—you’re building a stronger, healthier future.

About the Author

Jacqui Veino is the owner of CrossFit Durst in Brantford, Ontario, a CrossFit Level 2 Trainer (CF-L2), and a Precision Nutrition Level 1 Coach. She specializes in helping busy adults build strength, improve their health, and stay active for life through expert coaching, nutrition, and sustainable fitness habits.