10 things I'd do if I was on a GLP-1

GLP-1s are everywhere right now.

I'm not here to tell you whether to take one. That's your call, not mine.

But I've watched enough men go through this: losing weight fast, sometimes too fast, often without anyone telling them what's actually happening outside of the scale to know people aren't being properly prepared.

Rapid weight loss doesn't automatically mean healthy weight loss. Muscle, hormones, energy, and performance can all take a hit if you're not deliberate about protecting them.

So if I were on a GLP-1 right now, here's exactly what I'd make sure I was doing:

1. I'd focus on easy-to-digest protein sources.​
GLP-1s slow digestion significantly (that's part of how they work). Heavy, dense meals can sit for hours. Which feels TERRIBLE in the gut. I'd lean on things like eggs, Greek yogurt, whey, and lean fish over tougher cuts of meat that ask more of a slowed-down gut.

2. I'd lift weights at least 3x a week, no matter what.​
Cardio alone on a GLP-1 is a fast track to losing more muscle than body fat. Resistance training signals to your body to at least keep its existing muscle tissue.

3. I'd track my weight loss rate, not just the number.​
You don't really wanna lose more than 1-2lbs a week (unless you're 300+lbs). I see people bragggin all the time about losing 25lbs in a month or whatever, and the first thing I think is: You don't know how much muscle you just lost. TAKE. YOUR. TIME.

4. I'd get my testosterone checked before and during.​
Rapid fat loss shifts hormone levels. I'd want a clear before-and-after picture, not a guess.

5. I'd eat enough calories to actually support training.​
Appetite suppression can take you dangerously low. I'd set a floor and not let appetite alone dictate intake.

6. I'd front-load my protein at breakfast.​
Easier said than done when appetite is low later in the day. Getting it in early gives you an opportunity to actually hit your targets.

7. I'd get a micro-nutrient panel done. ​
Reduced food intake means a higher risk of falling short on key vitamins and minerals; especially the ones that support energy, hormones, and recovery. I'd want to know exactly where I stood rather than guess.

8. I'd prioritize sleep harder than ever.​
Sleep is what protects testosterone, recovery, and cognition while your body's under the stress of rapid change. I wouldn't let it slide.

9. I'd keep an eye on my libido and drive.​
If motivation & libido dip substantially, that's a pretty clear sign testosterone & other hormones have tanked. Pay attention to these signals.

10. I'd build a plan for after.​
The goal isn't being on it forever. I'd want a real strategy for maintaining muscle, hormones, and energy once I came off. Something I could stick with for life.

None of this is about being afraid of GLP-1s. It's about not treating them like a shortcut that erases the basics.

Muscle, hormones, sleep, and training still run the show. The medication just make it easier for you to do the things you know you need to do.

— Montel

P.S. Know someone using a GLP-1 right now? Forward this to them. It might be the most useful thing they read all month.

P.S.S. If you need help dialing in a strategy that helps you build lean muscle, burn body fat & improve performance, take our Diagnostic here & let's put your game plan together.