Your medication
is working.
Is your body?
GLP-1 medications like Ozempic and Mounjaro can shrink the scale — but without the right plan, up to 40% of what you lose is muscle. PRESERVE shows you exactly how to stop that.
Get the PRESERVE Guide
5 strategies to protect your muscle and maximize results on GLP-1 medication.
What your doctor
didn't tell you.
GLP-1 medications work. But clinical trials consistently show that without targeted resistance training and protein strategy, a significant portion of the weight you lose is lean muscle — not fat.
Here's what the research actually shows.
of total weight lost on GLP-1s can come from lean muscle mass
NEJM, semaglutide trials 2021–2023
metabolic rate decline per pound of muscle lost — permanent unless reversed
Am. Journal of Clinical Nutrition
better muscle retention with structured resistance training vs. none
Journal of Strength & Conditioning
minimum protein per lb bodyweight — most GLP-1 users fall far short
Int'l Society of Sports Nutrition
Users who combine GLP-1 medication with targeted resistance training and adequate protein retain dramatically more lean mass — producing better body composition at the same scale weight.
5 strategies.
Zero fluff.
Every strategy is built around the physiological reality of GLP-1 medication — reduced appetite, altered recovery, and the muscle-loss risk that comes with rapid weight loss.
Lift heavy enough to matter
Why cardio alone won't save your muscle — and the minimum training dose that triggers muscle preservation signals.
Progressive overload on GLP-1s
How to keep progressing your training when calories — and recovery capacity — are lower than usual.
The protein non-negotiable
Exact targets by body weight, how to hit them on a suppressed appetite, and meal timing that maximizes synthesis.
Sleep as your recovery tool
Why under 7 hours accelerates muscle loss regardless of training — and four practical changes that move the needle.
Stress, cortisol & silent muscle loss
The hormonal mechanism that cannibalizes lean tissue under chronic stress — and how to interrupt it in 10 min/day.
Built on research,
built for GLP-1.
Every strategy is grounded in peer-reviewed research on muscle physiology, GLP-1 mechanisms, and body composition — not bro-science.
Muscle retention
Individuals who performed structured resistance training during GLP-1 treatment retained 2–3× more lean mass than medication + diet alone.
Protein protocol
ISSN recommends 1.6–2.2g per kg of bodyweight daily to preserve muscle during caloric restriction — most GLP-1 users miss by 40–60%.
Sleep & muscle loss
Sleeping fewer than 7 hours per night is independently associated with accelerated lean mass loss — even with matched training and protein.
People who used PRESERVE
got a better body — not just a smaller one.
"I lost 32 lbs in 5 months on Mounjaro. But it was the PRESERVE protocol that meant I came out stronger — not weaker. Game changer."
"My doctor never mentioned muscle loss. This guide is what I wish I had on day one. Clear, science-backed, actually doable."
"Down 24 lbs and my DEXA shows I retained almost all my lean mass. The protein and lifting framework here is gold."
Three pillars.
One outcome.
Strength training that fits your week
3 short, focused sessions designed for the energy levels of someone on a GLP-1.
Protein you can actually eat
Hit your protein target on a suppressed appetite — without forcing it down.
Recovery that compounds
Sleep, stress and walking — the unsexy multipliers that quietly decide your outcome.
Don't lose the muscle.
Keep the results.
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Want a coach to walk it with you?
Our 12-week GLP-1 Performance Program pairs you with a coach and a custom training + nutrition plan built around your medication.