You're Losing Muscle on GLP1s. Here's the No Fail Fix
On Ozempic or Wegovy? A quarter to half of what you lose is muscle. Keep yours.
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Sunday I told you what a GLP-1 does to your muscle. Today’s episode is the playbook for keeping it.
I walk through Eve’s actual day on the medication — six small feedings instead of three big meals you can’t finish, front-loaded early before the appetite checks out, all hitting the same protein number that felt impossible the old way.
Plus the two-lifts-a-week workout that keeps the muscle on the body while the drug does its work.
Here’s what’s running in the Training Lab app right now:
- Final week of the Back, Glute & Hamstring Cycle (paid)
- Two Day Strong— the evergreen 2x/week progressive strength track I walk through in this episode. Two sessions, real progression, the muscle-preservation floor for anyone on a GLP-1 -- or anyone who can only fit two short workouts a week in their hectic schedules. Start here»
- Interactive workout app — set/rep logging and deload protocol
- The GLP-1 protein structure I walk through in this episode is built into the app — flip on GLP-1 mode and the six-feeding schedule and daily target are done for you
- Subscriber chat for training and nutrition questions, weekly cues, and coaching
- Next workout cycle launches next week! Your paid subscription covers all of the above.
Get Inside the Training Lab
Your subscription keeps the lights on at Save Our Paws — the Romanian rescue I run that pulls dogs off the kill list and gets them to families. Every paid subscription puts another dog on the plane.
Your pal,
Michelle
📬 Reach out: deepkimchicoach@gmail.com · IG: @deepkimchi.strong
P.S.
If you missed Sunday’s GLP1 article, start there→ “GLP1s Work, Muscles Take The Hit”. That’s the diagnostic. This episode is the cure.
P.P.S.
Eve is everywhere. Eve is most of you. Eve is sometimes me. Be nice to Eve, frendos. She’s trying.
Chapters & Time Stamps
00:03 — Smaller, But Not Stronger
01:09 — Half of What You Lose Isn’t Fat
01:58 — Meet Eve, Four Months In
02:39 — The Drug Doesn’t Lower Your Protein Needs
04:14 — When Four Bites Is the Whole Meal
05:10 — Eve’s Day, Plate by Plate
08:57 — Why Protein Alone Won’t Save Your Muscle
10:26 — Two Day Strong: Your Floor, Not Your Ceiling
12:59 — Protect the Muscle, Let the Drug Do the Rest
14:13 — Your Move (and the Dogs)
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About Deep Kimchi:
Evidence-based strength training and nutrition for women with mileage. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.
Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com.
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