Peptides: The Top 8 Mistakes with GLP1s
And Best Practices
As a fitness professional, I fully support the usage of GLP1s to assist the fat loss process.
That said, I have seen many people use them improperly. While I am certainly not a doctor, I can recognize bad dieting and lifestyle practices, and their impact on the fat loss process and overall health.
Since the launch of Ozempic, I have worked with and consulted with hundreds of individuals using GLP1s. The following is the Top 8 Mistakes, and the subsequent best practices to follow
Understand that none of these mistakes are mutually exclusive, there is always overlap
Mistake #1-Total Reliance on the GLP1, with ZERO nutrition and lifestyle change
This is by far the worst. I know full well people want short cuts, and the appetite and food noise suppression effects are powerful. But ignoring calories, macros, nutrients, sleep and exercise, and relying solely on upping the dose, this leads to rapid weight loss, lean mass loss, and the dreaded “Ozempic face”. This is no different than crash dieting, except it is prolonged and the person does not feel the diet, althought they will begin to feel fatigue, low energy and their hormonal health may be negatively impacted, despite the improvements in blood sugar and A1C.
Mistake #2-Food choice improvement, but Not tracking Calories and Macros
This is better than situation #1, but it is still not optimal. The GLP1 will reduce desire for bad foods (hyperpalatable fat and carbs), and binging, and the individual will eat relatively healthier, but there is still no attention paid to calculating metabolism, calories, or macros of any kind. This eventually devolves into the same situation of needing to increase the dose and too low calories
Mistake #3-Assuming that rapid and massive weight loss is a Healthy Goal
In the beginning of a diet, its not unusual to experience big drops in weight initially. In my fat loss coaching cohorts, I often have clients lose upwards of 10+ lbs the first month, and sometimes the second as well.
BUT, this is in MEN, who
-Are well over 200lbs to 300+ lbs in weight
-Have high levels of bodyfat
-Are losing water weight, not just stored bodyfat
This rate of fat loss eventually slows down, with about 2lbs a week being the limit, and then slightly less than that as they drop below 200lbs.
This is because Fat Loss is physiologically limited to about 1% of bodyweight per week.
However, I have seen individuals use GLP1s and lose upwards 12,15, even 20+lbs a month. In the most dramatic cases Ive encountered, Ive had men report losing 40lbs in 8 weeks.
This is NOT healthy
Even though these men were obese, that much weight loss comes with a physiological cost. Loose skin, no energy to exercise, and cannibalized muscle tissue. Were they to check their thyroid and testosterone, Id not be surprised to see a drop as well (and in some of them, thats exactly what happened).
Mistake #4-No Resistance Training
This is another mistake made by dieters
-Ill wait to exercise until AFTER I lose weight
Again, this means you lose muscle and your metabolism declines, you end up skinny fat. Whether you diet with or without a GLP1, you MUST lift weights. Muscle is the holy grail for metabolic health and longevity and quality of life. It maintains and builds metabolism, increases fat burning, and improves nutrient partitioning. Resistance training is unmatched.
Mistake #5-Not Enough Carbohydrates
This might surprise people, but GLP1s improve insulin sensitivity, and especially with RETA, your body is storing less glucose in the liver, and secreting more glucose into the blood. This makes your body better at metabolizing carbs. Combine this with the reduced desire for fatty food, and going all day without eating, and you have the low calorie intake, low carb, and low energy situation again.
Solution: eat small amounts of carbohydrates throughout the day. 25 gram snacks (a serving of fruit) will maintain energy levels readily.
Mistake #6-Dehydration
This is an overlooked problem; as people eat less food, they also unknowingly consume less fluid. The result is chronic dehydration and insufficient electrolyte intake, which feeds back into the low energy state. This is easily addressed by consuming at least 3-4 liters of water/fluid per day, and 3-4+ grams of sodium. I have all my clients use LMNT or equivalent packets in water, salt all their foods, and push them to consume more fluid, not less. This improves fat loss, decreases water retention, and they’re hydrated to perform in the gym.
Mistake #7-Too Aggressive Titration
For reasons unclear to me, some people are under the impression you should keep upping the dose with GLP1s, and the slightest twinge of hunger means you need to take more. This is a mistake, all GLP1s have a limit to the dosing, and side effects tend to increase the higher you go. Once you reach the max dose, you cannot safely take more. And if you still have fat to lose, youve plateaued yourself. Dosage increases should be done as SLOWLY as possible.
Mistake #8-Insufficient Protein Intake
GLP1s when used responsibly allow you to physiologically max out your fat loss week to week, provided you lift weights and EAT PROTEIN. If the GLP1s cause you to lose your appetite for protein, use liquid forms (whey isolate, protein shakes) to consume a sufficient amount. I suggest 1 gram per lb of estimated lean mass.
Mistake #9-Stopping the GLP1 entirely once target goal is reached
Do not do this, instead titrate back down slowly in reverse. If it took you 16 weeks to reach goal weight, stay on another 16 weeks following a reverse taper
What are the Best Strategies Then for GLP1 Usage?
Adhere to the following Framework
GLP1s makes dieting easier, but it DOES NOT replace fundamental fat loss practices
Nothing changes about Dieting in regards to Data tracking
Weigh yourself daily
Track calories and macros
Establish maintenance calories before using a GLP1, then subtract -500 from that for your deficit
The GLP1 will allow you not to feel hunger, you still need to track data regardless.
The NUMBER one mistake is people relying solely on the glp1 effects and NOT doing any other practices. They undereat protein, dont lift, and they lose weight too fast
GLP1s make it easier for the first time in human history to reach single digit bodyfat, but you must use them responsibly
Fundamental Dieting Practices (Non Negotiable)
Aim for 1 gram of protein intake per lb of weight, or if very obese one gram of protein per lb of lean body mass
Eat multiple high-protein meals. If solid meals are a challenge, use protein shakes (whey isolate, 25-50 grams)
Track macros and calories. DO NOT solely rely on GLP1s leading you to undereat
Lift weights 3-4 times a week with progressive overload and intensity
Consume 3-4 liters of water daily, and 3-4 grams of sodium
Do cardio weekly. Aim for 30 minutes a day, or 60 minutes 3x a week.
Alternatively, do HIIT workouts for a total of 60-75 minutes weeklyWeigh yourself daily. Weight should trend down over time. Do not react to day to day fluctuations
Use strategic high carb refeeds every 1-2 weeks to keep muscle glycogen and energy levels up. Even if you are not hungry, dedicate one day solely to high carb intake and nothing else
Because GLP1s increases insulin sensitivity and nutrient partitioning, it is critical to consume enough CARBOHYDRATES each day
The best diet while using GLP1s usually moderate protein, moderate carbohydrates, and lower in fat.
If you follow a very low carb diet, you WILL lose weight, no question. But energy levels may decline due to low blood sugar. This will require adjustment. Some people adjust fine, others do not and find their energy levels tank
There is NO One-Size-Fits-All diet prescription, only common trends and best practices
Pre Workout Nutrition
Lift weights 3-4 times a week with progressive overload and intensity
Consume 30-50 grams of protein and 30-50 grams of carbohydrates 1 hour before lifting
While lifting, consume 20-30 grams of carbohydrates in one liter of water with electrolytes
Remember the body is physiologically limited to about 1% of bodyweight loss PER week, coming from stored body fat
Minimum Effective Dose Principle
Whether you are researching Reta, Tirzepatide, or Semaglutide, always follow the Minimum Effective Dose Principle. The goal is NOT to use as many mg as possible, its to use the minimum number of mgs to create sustainable fat loss
The Assessment and Titration Protocol
Week 1: start with the known minimum effect dose to assess individual response
Wait 24-48 hours for the GLP1 to take effect
Titrate slowly. Increase only as needed if effects begin to diminish, titrate as slowly as possible
Dosage DOES NOT need to be increased weekly or even monthly if weight loss is consistent. Only as NEEDED
Match dosage to weight loss. The goal is
Micro Dosing Strategy For Tirz and Reta1x weekly dosing works well for about 80% of people
Some find split doses to be effective, AKA “microdosing”. The normal weekly dose is split into 2 doses each week, spaced 3.5 days apart
Some people find this is superior, with minimal to no side effects. Others find that its not a high enough doses for the appetite and cognitive effects to work
Experiment to see if it's right for you
Maintenance and Cycling Off
GLP1s can safely be used for multiple months. Use as long as needed to achieve target weight. When target weight and fat loss has been reached, do NOT immediately cease using them
However long it took you to reach target weight, stay ON the GLP1 and titrate in reverse
Titrate your dose down by 0.25mg or 0.5mg increments weekly (this will depend on compound and dosage you are using)
Alternatively or additionally, extend the time between doses. Use GLP1 once every 7-14 days
Ensure your lifestyle habits, social environments, dietary and exercise changes have all become habitualized.
The goal with using any GLP1 is NOT to “never feel hunger again”. It is to change your life and identity that the compounds are supportive, not that you are wholly dependent on them.
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