How to Look Like Yourself Again, and Better: Protein, Lifting Heavy, DEXA Scans and Muscle Loss on GLP-1s | Part 1/3

I don't want you chasing the woman you were two years ago or before kids. I want you stepping into the woman you're becoming. This is part one of a three part series on how to look like yourself again, and better.

We get honest about weight and body composition: why lighter doesn't always mean better, why so many women are trading fat for frailty, and why a GLP-1 plateau usually isn't a dose problem. Across published trials of semaglutide and tirzepatide, lean mass makes up 25 to 39% of the weight lost, and muscle is the tissue that keeps your metabolism going.

Then I give you my three practical fixes: eat enough protein (one gram per pound of ideal body weight, front loaded in the morning), lift heavy with progressive overload, and stop measuring the wrong thing. I share how I weigh myself around my cycle, why I recommend a DEXA scan once or twice a year, my weekly training split, and the formula I use with every client: regulate your nervous system, build the foundation, then add peptides.

If you want me to build this with you, The Spark, my 12 week one on one program, is open with only eight spots.

I TALK ABOUT:

• 05:53 A three part series, and where my peptide content lives now
• 07:40 Why "and better": the future you, not the old you
• 11:43 Lighter doesn't always mean better
• 16:28 Trading fat for frailty
• 17:45 The GLP-1 plateau and muscle loss
• 21:34 Eating healthy and still losing muscle
• 24:31 Fix 1: eat enough protein (plus weighing and DEXA scans)
• 34:53 Fix 2: lift heavy and progressive overload
• 39:05 Fix 3: stop measuring the wrong thing
• 40:20 The formula: foundations, nervous system, then peptides
• 44:24 The Exhale, The Spark and a sign from the universe

RESOURCES:

• The Spark, my 12 week one on one program. Book a free 15 minute application call.
• The Exhale, my free masterclass. The replay is up until Sunday, September 27.
• The LongHer Life Longevity Community
• The LongHer Life on Substack, where my peptide content lives now
• Booty by Bret app (Bret Contreras) for tracking progressive overload

CONNECT:

• Instagram
• Website

Part two drops tomorrow: the thing underneath how you look.

The LongHer Life, formerly Biohacking with Brittany, is the podcast for women who want to live longer and better, from hormones and peptides to meditation and energy.

This episode is for education only and isn't medical advice.