April 2, 2025 • 16 mins
Feeling need to Lose Weight & Become metabolically Healthy
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
So this lesson is quite important.
It's talking about the use ofGLP-1s and improving and
preserving muscle within thebody.
So there's a lot of researchstating that the lean muscle is
being decreased when you'retaking GLP-1s and if you have a
low GLP-1 producing within thebody, you're having more fat
(00:26):
secretions and less musclemaintained.
So let's think of it like theskeletal muscle plays a crucial
role in the overall health.
It influences your metabolism,it helps with physical strength
and quality of life.
It helps with physical strengthand quality of life.
So in this area, glp-1 receptoragonists, or the medication
(00:48):
prescribed, maintains your bodymass index, your muscle mass,
because it's essential.
It helps with mitigating, likefat loss, but there had been
research that was supposedlypotential muscle loss.
So the impact of this is how doyou promote weight loss without
(01:12):
messing with your lean bodymass, and that varies.
So lean body mass reduction hashappened due to your overall
weight loss.
So that does happen for someindividuals and there has been
shown some research there andthere is some variability of
when you lose the weight.
(01:32):
Are you losing all fat or is ita portion of muscle?
And they say it's around 15%.
Potential mechanisms or reasonsfor this is that they had
studied some animals and theirskeletal muscle and they're
saying that, um, it had the GLPones, enhanced mitochondrial
(01:53):
function and promoted muscleremodeling but in turn had also
had some effects on um humans.
So when they looked in theanimal population there was an
enhancement to the mitochondrialfunction but in some receptors
for humans there was somedysregulation and notable that
(02:16):
there might have been adisconnect so they might've had
some muscle mass loss.
But they have, through time,trying to mitigate this problem
so that it's potentiallybeneficial for patients.
They have come up with newermedications and there are also
(02:36):
techniques that I will discusswith you, ways to preserve your
muscle loss.
So if you're taking thismedication and concerned that
you're going to lose protein andyour skeletal muscle, which is
long-term effect for myocardialfunction and longevity, here are
ways that will improve that.
There are also additionalmedications that have come out
(02:59):
that have been less ondecreasing the muscle mass.
So that is a concern and I wantto talk to you about how to
improve and how to avoid thatfor yourself.
So, lifestyle modificationsyou're going to uptick on
possibly resistance trainingSometimes it's high interval and
(03:19):
you're going to increase yourprotein intake and you're going
to support muscle health.
You're going to support yourbody and stimulate muscle
protein synthesis and you'regoing to get yourself to move.
You know you're not going tojust be taking this medication.
Oh, I got a shot, I'm done, allright.
I've taken my natural boostersfoods All right, I'm done.
That's not it.
That's not the.
That's not going to workbecause it shows like the
(03:42):
ongoing use of these medicationshas been helpful.
But you can preserve muscle byachieving weight reduction and
also these other techniques inaddition to it.
So the next generation of notonly the medications but also
understanding what it's doing toyour body and how you're losing
(04:03):
the weight, we can benefitlong-term.
So the goal is not to lose allof this muscle.
The goal is to maintain theweight loss and maintain the
muscle.
You're doing this in keeping upthat lean body by working out
(04:25):
more, you know.
You're increasing your muscleintake by giving protein.
You're doing advisableexercises that are within your
range, not not excess, whateverage you are and wherever you are
, you can meet yourself whereyou are.
But we still have to be real.
These medications have some sideeffects.
We want to preserve thatskeletal muscle because it's
just as important as losingweight.
(04:46):
You know body fat is not alwaysthe problem.
The loss of skeletal mass,muscle mass will decrease our
mitochondrial function, whichwill then decrease our longevity
.
So you know, it comes withlong-term effects if we don't,
you know, think of this smartly.
So I want you to do thesethings with the right mindset.
(05:08):
I want to lose weight forobesity.
I want to lose weight for mymetabolic health, but I also
want to be optimally well, youknow, and I want to get myself
to where it needs to be, and Istill want to have good body
mass and good skeletal muscle,good skeletal muscle and not
just losing, you know, excessfat.
(05:29):
I want to be where I need to bemetabolically healthy and have
muscle tissues, because thatmuscle will help you actively
burn calories more.
That muscle will help yousupport blood sugar balance.
That muscle and functionalstrengthening will help with
hormone regulation.
(05:49):
So, in turn, not only is itbuilding up some having muscle
mass on you more than fat mass,it will also help you with
avoiding slow metabolism.
It will help you fromincreasing your weight.
It will lead to more so youbecome less frail.
When you're older, you thinklongevity, think long-term here,
(06:09):
and it will reduce thelong-term need for metabolic
health issues that could come up.
So muscle preserving strategies, ways that we do that.
Like I had stated previously,it's resistant training.
So how do you do that?
Now, the reason we're doingthis is that we're trying to
maintain the muscle duringweight loss.
(06:29):
If there's just slight weightloss, you will also have a
decrease in muscle loss, but wewant to preserve that as much as
possible because muscle proteinsynthesis is preserving the
strength and the lean muscle.
You can do this withweightlifting, lightweights,
machines, dumbbells.
You know body weight.
(06:50):
You can do squats, pushups,lunges.
You can do resistance bands.
It doesn't have to be excess,it doesn't have to be
bodybuilding crazy.
You know resistance bands doesa lot Dumbbells, does a lot
Squats, does so much Pushups,sit-ups.
I can tell you that does morefor me than a lot of things.
And I do some basic weights.
I don't have a big thing butbig gym.
(07:12):
I just do what I can.
If I have some kettlebells andsome weights.
I have an adjustable weight atthe house and a bar and some.
You know that it doessignificantly for you.
Try to aim for at least twodays a week If I get to be like
three for you.
Try to aim for at least twodays a week, if I get, to be
(07:33):
like three, if you can.
And why does it work?
The idea is that the proteinprovides amino acids necessary
for muscle repair and regrowthand it stimulates the GLP-1 to
release, so that, again, theGLP-1 will prevent you from
feeling full when you have thatfullness and then it will lose
the fat.
Now, target intake is dependingupon a person.
(07:55):
So protein intake is dependingupon each person and I do have
some information on this.
On average, think of it like1.2 to 2 grams per kilo body
weight.
Now, now, everybody's differentand I have a whole podcast on
this, um, but think about 25 to30 grams a meal.
(08:17):
So three meals 30, 60, 90, 90,90 grams.
If you're trying to range, Istart people on half their body
weight.
So if you're 150 pounds, around75 grams of protein, I'd like
you to have a day.
If you're 200 pounds, half ofthat protein is a hundred.
(08:40):
Um, or if your goal weight islike one, 75 would be half of
that.
The range is in kilograms, soyour kilograms are 2.2.
So if you're a hundred pounds,2.2 of that is your in kilos.
So you divide it out by 2.2.
And then finding different waysto get those types of protein.
(09:03):
Now I will let you know there'smany ways to get those kinds of
proteins.
Many options out there.
There's anything from leanproteins to vegetarian options.
Um, many options out there.
I mean there's anything fromlean proteins to vegetarian
options, fish, eggs, greekyogurt, legumes, tofu, algae,
protein powders, plant-basedthings.
Um, that is dependent, but youknow, protein is a building
(09:24):
block.
I mean, it's one of the mainmacros, but it's necessary and
you do have to have that intakewhen you are on these
medications or you're trying toboost your own GLP-1 within the
body.
So understanding that meansit's not just okay, let me just
have my donuts all the time.
So you don't see that.
(09:44):
I mean I literally will have mycollagen powder and my powder
or my protein with my meals andI force it in there sometimes
too, because I know I need it.
And you know, regardless ofwhatever, if I don't put it in
there, my body is not going tometabolize things quite well and
I'm more prone to more insulinresistance.
So I gotta be aware of that and, um, you know, that's why I
(10:09):
talk about this.
It's super important.
Um, there's, there's moremedications that have come out.
I mean, we're not just talkingabout medications, but you know
there's smaglutide and thenthere's trisepatide now, so
they're called dual action andtriple action agonist
medications.
That will be glucagon peptide,there'll be glucagon and amylin,
(10:29):
and those are going to be three.
There's a retributide that'scoming out now.
That's a triple actionmedication and this in turn is
supposed to mandora has less ofthe muscle mass loss and then
the triple agonist that's comingout will also have less muscle
(10:49):
loss and more fat loss and willhelp with more energy
expenditure.
Now I will say that, no matterwhat, even if they say they
don't have muscle loss on thesemedications, still I would have
more intake and more resistancetraining, just so that you can
compensate for any sort ofthings that may come up for you
(11:16):
may come up for you.
Other ways of improving yourskeletal muscle and your muscle
mass in conjunction with GLP-1sor improving your own natural
GLP-1s, is you can dosupplements.
There are supplements availableoutside of foods, outside of Um
.
These are, and there'sdifferent ones Um, so creatine
improves muscle retention.
Um leucine or HMB is an aminoacids that protect the muscle
(11:40):
from losing.
There are some um.
There are some peptides outthere that are out Um.
There's not as much research onthem, but some of them.
There's BP one 57 for healing.
Um, there's a couple other onesthere to test senilin or
semoralin.
If you have other ones, let meknow.
Collagen and vitamin C, very bigfor connective tissue and
(12:00):
muscle integrity.
Vitamin D and magnesium formuscle function and hormone
balance.
And high protein oranti-inflammatory diet to
decrease the amount ofinflammatory response in the
body and to optimize metabolicfunction.
So those are kind of those ways.
And then again, like I quicklystated, you know, um, resistance
(12:21):
training, uh in some manner orbody, uh, weight training, daily
protein, about one gram to twograms per kilo.
Think about 25 to 30 grams permeal.
If you're having three meals aday, it's about 60, 60 to 70 at
least, if not more, and then thesupplements I have discussed
(12:44):
with you, and then, of course,you're going to sleep.
Sleep is a big factor.
I do recommend I do have myclients or my patients use
either, because the most goldstandard for checking your body
mass index within your body andalso to check for muscle mass,
fat loss and where you are, iseither a DEXA scan.
(13:07):
They also have an in-bodyscales now that show that.
I really like the new.
No affiliation or anything but.
Dexa Fit has a nice AIaffiliate-like affiliation of
what your full scan is.
Inbit has a nice AI affiliatelike evaluation of what your
full scan is.
Inbody has a nice one also, andthere's a couple other
companies now that are offeringthe scales that will give you,
(13:28):
like fat loss, muscle loss left,right where your muscle tone is
, and you're like a 360 view.
So those are pretty good.
I would recommend you gettingthat at least before and after,
or at least two before.
You know before and then asignificant weight loss to see
where you're at really, becausejust because you've lost fat
doesn't mean that you'remuscularly or metabolically
(13:49):
healthy.
So it's really important tokind of get them two together
and to get yourself preservingyour muscle for not only to be
weight bearing and to be able todo things, but also for
long-term longevity,mitochondrial function, which
help you with long-term life andmovement.
And you know, when you're inthe eighties, nineties and a
(14:10):
hundred, if you do live to thatlong, you want to be able to,
you know, pick up your groceries, bend down, drive, look around,
walk around in your house, pickup something, sit down, get up
those kinds of things, maybeeven hold your grandchildren or
whatever that may be for you.
I will go and talk more on thenext lesson and I hope you have
(14:32):
a good rest of your day.
So this lesson is quite important.
It's talking about the use ofGLP-1s and improving and
preserving muscle within thebody.
So there's a lot of researchstating that the lean muscle is
being decreased when you'retaking GLP-1s and if you have a
low GLP-1 producing within thebody, you're having more fat
(00:26):
secretions and less musclemaintained.
So let's think of it like theskeletal muscle plays a crucial
role in the overall health.
It influences your metabolism,it helps with physical strength
and quality of life.
It helps with physical strengthand quality of life.
So in this area, glp-1 receptoragonists, or the medication
(00:48):
prescribed, maintains your bodymass index, your muscle mass,
because it's essential.
It helps with mitigating, likefat loss, but there had been
research that was supposedlypotential muscle loss.
So the impact of this is how doyou promote weight loss without
(01:12):
messing with your lean bodymass, and that varies.
So lean body mass reduction hashappened due to your overall
weight loss.
So that does happen for someindividuals and there has been
shown some research there andthere is some variability of
when you lose the weight.
(01:32):
Are you losing all fat or is ita portion of muscle?
And they say it's around 15%.
Potential mechanisms or reasonsfor this is that they had
studied some animals and theirskeletal muscle and they're
saying that, um, it had the GLPones, enhanced mitochondrial
(01:53):
function and promoted muscleremodeling but in turn had also
had some effects on um humans.
So when they looked in theanimal population there was an
enhancement to the mitochondrialfunction but in some receptors
for humans there was somedysregulation and notable that
(02:16):
there might have been adisconnect so they might've had
some muscle mass loss.
But they have, through time,trying to mitigate this problem
so that it's potentiallybeneficial for patients.
They have come up with newermedications and there are also
(02:36):
techniques that I will discusswith you, ways to preserve your
muscle loss.
So if you're taking thismedication and concerned that
you're going to lose protein andyour skeletal muscle, which is
long-term effect for myocardialfunction and longevity, here are
ways that will improve that.
There are also additionalmedications that have come out
(02:59):
that have been less ondecreasing the muscle mass.
So that is a concern and I wantto talk to you about how to
improve and how to avoid thatfor yourself.
So, lifestyle modificationsyou're going to uptick on
possibly resistance trainingSometimes it's high interval and
(03:19):
you're going to increase yourprotein intake and you're going
to support muscle health.
You're going to support yourbody and stimulate muscle
protein synthesis and you'regoing to get yourself to move.
You know you're not going tojust be taking this medication.
Oh, I got a shot, I'm done, allright.
I've taken my natural boostersfoods All right, I'm done.
That's not it.
That's not the.
That's not going to workbecause it shows like the
(03:42):
ongoing use of these medicationshas been helpful.
But you can preserve muscle byachieving weight reduction and
also these other techniques inaddition to it.
So the next generation of notonly the medications but also
understanding what it's doing toyour body and how you're losing
(04:03):
the weight, we can benefitlong-term.
So the goal is not to lose allof this muscle.
The goal is to maintain theweight loss and maintain the
muscle.
You're doing this in keeping upthat lean body by working out
(04:25):
more, you know.
You're increasing your muscleintake by giving protein.
You're doing advisableexercises that are within your
range, not not excess, whateverage you are and wherever you are
, you can meet yourself whereyou are.
But we still have to be real.
These medications have some sideeffects.
We want to preserve thatskeletal muscle because it's
just as important as losingweight.
(04:46):
You know body fat is not alwaysthe problem.
The loss of skeletal mass,muscle mass will decrease our
mitochondrial function, whichwill then decrease our longevity
.
So you know, it comes withlong-term effects if we don't,
you know, think of this smartly.
So I want you to do thesethings with the right mindset.
(05:08):
I want to lose weight forobesity.
I want to lose weight for mymetabolic health, but I also
want to be optimally well, youknow, and I want to get myself
to where it needs to be, and Istill want to have good body
mass and good skeletal muscle,good skeletal muscle and not
just losing, you know, excessfat.
(05:29):
I want to be where I need to bemetabolically healthy and have
muscle tissues, because thatmuscle will help you actively
burn calories more.
That muscle will help yousupport blood sugar balance.
That muscle and functionalstrengthening will help with
hormone regulation.
(05:49):
So, in turn, not only is itbuilding up some having muscle
mass on you more than fat mass,it will also help you with
avoiding slow metabolism.
It will help you fromincreasing your weight.
It will lead to more so youbecome less frail.
When you're older, you thinklongevity, think long-term here,
(06:09):
and it will reduce thelong-term need for metabolic
health issues that could come up.
So muscle preserving strategies, ways that we do that.
Like I had stated previously,it's resistant training.
So how do you do that?
Now, the reason we're doingthis is that we're trying to
maintain the muscle duringweight loss.
(06:29):
If there's just slight weightloss, you will also have a
decrease in muscle loss, but wewant to preserve that as much as
possible because muscle proteinsynthesis is preserving the
strength and the lean muscle.
You can do this withweightlifting, lightweights,
machines, dumbbells.
You know body weight.
(06:50):
You can do squats, pushups,lunges.
You can do resistance bands.
It doesn't have to be excess,it doesn't have to be
bodybuilding crazy.
You know resistance bands doesa lot Dumbbells, does a lot
Squats, does so much Pushups,sit-ups.
I can tell you that does morefor me than a lot of things.
And I do some basic weights.
I don't have a big thing butbig gym.
(07:12):
I just do what I can.
If I have some kettlebells andsome weights.
I have an adjustable weight atthe house and a bar and some.
You know that it doessignificantly for you.
Try to aim for at least twodays a week If I get to be like
three for you.
Try to aim for at least twodays a week, if I get, to be
(07:33):
like three, if you can.
And why does it work?
The idea is that the proteinprovides amino acids necessary
for muscle repair and regrowthand it stimulates the GLP-1 to
release, so that, again, theGLP-1 will prevent you from
feeling full when you have thatfullness and then it will lose
the fat.
Now, target intake is dependingupon a person.
(07:55):
So protein intake is dependingupon each person and I do have
some information on this.
On average, think of it like1.2 to 2 grams per kilo body
weight.
Now, now, everybody's differentand I have a whole podcast on
this, um, but think about 25 to30 grams a meal.
(08:17):
So three meals 30, 60, 90, 90,90 grams.
If you're trying to range, Istart people on half their body
weight.
So if you're 150 pounds, around75 grams of protein, I'd like
you to have a day.
If you're 200 pounds, half ofthat protein is a hundred.
(08:40):
Um, or if your goal weight islike one, 75 would be half of
that.
The range is in kilograms, soyour kilograms are 2.2.
So if you're a hundred pounds,2.2 of that is your in kilos.
So you divide it out by 2.2.
And then finding different waysto get those types of protein.
(09:03):
Now I will let you know there'smany ways to get those kinds of
proteins.
Many options out there.
There's anything from leanproteins to vegetarian options.
Um, many options out there.
I mean there's anything fromlean proteins to vegetarian
options, fish, eggs, greekyogurt, legumes, tofu, algae,
protein powders, plant-basedthings.
Um, that is dependent, but youknow, protein is a building
(09:24):
block.
I mean, it's one of the mainmacros, but it's necessary and
you do have to have that intakewhen you are on these
medications or you're trying toboost your own GLP-1 within the
body.
So understanding that meansit's not just okay, let me just
have my donuts all the time.
So you don't see that.
(09:44):
I mean I literally will have mycollagen powder and my powder
or my protein with my meals andI force it in there sometimes
too, because I know I need it.
And you know, regardless ofwhatever, if I don't put it in
there, my body is not going tometabolize things quite well and
I'm more prone to more insulinresistance.
So I gotta be aware of that and, um, you know, that's why I
(10:09):
talk about this.
It's super important.
Um, there's, there's moremedications that have come out.
I mean, we're not just talkingabout medications, but you know
there's smaglutide and thenthere's trisepatide now, so
they're called dual action andtriple action agonist
medications.
That will be glucagon peptide,there'll be glucagon and amylin,
(10:29):
and those are going to be three.
There's a retributide that'scoming out now.
That's a triple actionmedication and this in turn is
supposed to mandora has less ofthe muscle mass loss and then
the triple agonist that's comingout will also have less muscle
(10:49):
loss and more fat loss and willhelp with more energy
expenditure.
Now I will say that, no matterwhat, even if they say they
don't have muscle loss on thesemedications, still I would have
more intake and more resistancetraining, just so that you can
compensate for any sort ofthings that may come up for you
(11:16):
may come up for you.
Other ways of improving yourskeletal muscle and your muscle
mass in conjunction with GLP-1sor improving your own natural
GLP-1s, is you can dosupplements.
There are supplements availableoutside of foods, outside of Um
.
These are, and there'sdifferent ones Um, so creatine
improves muscle retention.
Um leucine or HMB is an aminoacids that protect the muscle
(11:40):
from losing.
There are some um.
There are some peptides outthere that are out Um.
There's not as much research onthem, but some of them.
There's BP one 57 for healing.
Um, there's a couple other onesthere to test senilin or
semoralin.
If you have other ones, let meknow.
Collagen and vitamin C, very bigfor connective tissue and
(12:00):
muscle integrity.
Vitamin D and magnesium formuscle function and hormone
balance.
And high protein oranti-inflammatory diet to
decrease the amount ofinflammatory response in the
body and to optimize metabolicfunction.
So those are kind of those ways.
And then again, like I quicklystated, you know, um, resistance
(12:21):
training, uh in some manner orbody, uh, weight training, daily
protein, about one gram to twograms per kilo.
Think about 25 to 30 grams permeal.
If you're having three meals aday, it's about 60, 60 to 70 at
least, if not more, and then thesupplements I have discussed
(12:44):
with you, and then, of course,you're going to sleep.
Sleep is a big factor.
I do recommend I do have myclients or my patients use
either, because the most goldstandard for checking your body
mass index within your body andalso to check for muscle mass,
fat loss and where you are, iseither a DEXA scan.
(13:07):
They also have an in-bodyscales now that show that.
I really like the new.
No affiliation or anything but.
Dexa Fit has a nice AIaffiliate-like affiliation of
what your full scan is.
Inbit has a nice AI affiliatelike evaluation of what your
full scan is.
Inbody has a nice one also, andthere's a couple other
companies now that are offeringthe scales that will give you,
(13:28):
like fat loss, muscle loss left,right where your muscle tone is
, and you're like a 360 view.
So those are pretty good.
I would recommend you gettingthat at least before and after,
or at least two before.
You know before and then asignificant weight loss to see
where you're at really, becausejust because you've lost fat
doesn't mean that you'remuscularly or metabolically
(13:49):
healthy.
So it's really important tokind of get them two together
and to get yourself preservingyour muscle for not only to be
weight bearing and to be able todo things, but also for
long-term longevity,mitochondrial function, which
help you with long-term life andmovement.
And you know, when you're inthe eighties, nineties and a
(14:10):
hundred, if you do live to thatlong, you want to be able to,
you know, pick up your groceries, bend down, drive, look around,
walk around in your house, pickup something, sit down, get up
those kinds of things, maybeeven hold your grandchildren or
whatever that may be for you.
I will go and talk more on thenext lesson and I hope you have
(14:32):
a good rest of your day.
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