If you’ve started or are interested in starting a weight-loss drug like Ozempic, Wegovy, or Zepbound, you are far from alone. Use of glucagon-like peptide-1 receptor agonists, aka GLP-1s, increased 40-fold between 2017 and 2021, and it’s estimated that roughly 2–3 percent of the US population is currently using these drugs. In short order, GLP-1s have made an outsize impact on our culture, and research suggests the medical breakthrough is not limited to weight loss.
The more we study GLP-1s, the more we’re learning about their auxiliary health benefits throughout the body, from lowering the risk of cardiovascular and kidney disease to supporting mental health and cognitive function. “There’s never been a drug in the history of humanity that’s had the impact that this drug is having, other than perhaps antibiotics,” says Steven Dayan, MD, FACS, facial plastic surgeon and clinical assistant professor at the University of Illinois.
If you’ve been prescribed GLP-1s, these drugs present a rare opportunity to improve your broader health and wellness. However, capitalizing on the wide-ranging benefits requires you to navigate the changes and, in some cases, side effects, that come with using these drugs. Below, experts tell GQ about the subtle (and not so subtle) ways GLP-1 meds might impact your lifestyle, and how you can use everything from your workouts to your skincare routine to optimize your results.
Keep an eye on your macros
A diminished appetite means smaller servings and potentially fewer meals. With fewer opportunities to take in your daily nutrition, “you want to make sure those opportunities when you’re eating are really optimized with the right foods,” says Brittany Werner, RDN, registered dietitian and director of coaching at Working Against Gravity. “It doesn’t have to be picture-perfect and organic and balanced every time, but be intentional about making sure you have some protein, some high-fiber carbohydrates, and some healthy fats in there.”
You’ll want to pay extra attention to protein while using GLP-1s. Although these medications are effective at helping us lose weight, they inevitably break down some muscle in the process, according to Werner. Topping up on protein throughout the day can help you maintain your hard-won gains while still dropping waist sizes. “Make sure you have protein every single time you have a meal or a snack—and right after workouts,” says Werner. “Whether it’s a shake or a bar, make sure you’re replenishing that protein and giving your muscles the best chance to sustain and ultimately build some new lean mass as well.”
Find your new gym normal
Along with eating enough protein, lifting weights will help you optimize your body composition as you drop pounds. “If you’re on these medications, it is so important to integrate strength training into your routine,” says Meghan Garcia-Webb, MD, a triple board-certified obesity specialist. In addition to maxing out your muscle, strength training stokes your body’s calorie burn for hours after you leave the gym. And the more muscle you can gain, the more calories you’ll burn at baseline between workouts.
For beginners, Dr. Garcia-Webb recommends starting with two 30-minute workouts per week. “Familiarize yourself with a good routine that you can start to do on a regular basis,” she says. Even if you already know your way around the weight room, your workouts might look a little different when you first start using a GLP-1. Personal trainer Michelle Porter, NASM, has worked with clients who felt increased fatigue and sometimes nausea during sessions for the first couple of months after they started using GLP-1s. “I’d consider the types of workouts you were doing previously and just know that you might need to taper back just a little bit and reestablish a new baseline,” says Porter, who suggests returning to basic exercises, lowering the resistance for everything, and generally reentering the gym with a beginner’s mindset as you get a feel for where you’re at.
Upgrade your skincare
While most of GLP-1s’ effects are happening inside your body, you might notice some changes in your appearance—particularly your face and skin. “These medications change the fat under the skin. As a result, they affect certain cells that help maintain healthy skin,” says Dr. Dayan. You’ve probably heard of “Ozempic face,” the term that made the rounds to describe the gaunt, aged look that some users experience while using GLP-1s. “Ozempic face results from fat loss under the skin, which changes how stem cells from fat behave and affects a person’s hormone and metabolism factors,” says Dr. Dayan.
