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More people than ever are losing weight with GLP-1 medications like Ozempic, Wegovy, and Zepbound — but rapid pharmaceutical weight loss carries a hidden risk: a significant share of the weight lost can be muscle, not just fat. Starting around age 30, adults already gradually lose muscle mass, and that decline accelerates with age — so stacking a GLP-1’s rapid weight loss on top of natural muscle decline, without the right nutrition strategy, can leave you lighter on the scale but weaker, more frail, and less metabolically healthy than before.

Many people starting these medications focus entirely on the number on the scale, when preserving muscle, strength, and function should be an equal priority. Because GLP-1s suppress appetite, eating “less” happens automatically — but eating smart does not. Without a deliberate strategy, reduced food intake often means inadequate protein, which accelerates muscle loss right when the body needs protein most.

In this session, sports and performance dietitian Leslie Bonci — who has spent her career translating nutrition science for elite athletes with the Kansas City Chiefs, Pittsburgh Steelers, and Toronto Blue Jays — brings that same practical, food-first approach to the unique challenge of eating well on a GLP-1. She’ll explore how protein needs change as we age, how appetite suppression complicates meeting those needs, how to choose protein sources wisely when you can only eat small amounts, and how nutrition can work alongside strength training to protect muscle, mobility, and long-term results.

Leslie will discuss current protein recommendations of approximately 0.54–0.72 grams per pound of body weight per day — targets that become harder to hit, and more important to hit, with a suppressed appetite. She’ll address common misconceptions about protein, including why not all protein is created equally and why simply eating more than your body needs won’t produce better results. Attendees will leave with practical strategies for prioritizing protein in every small meal, fueling physical activity, and avoiding the muscle loss that can undermine the long-term success of GLP-1 treatment.

What You’ll Learn

• Why GLP-1 medications put you at heightened risk for muscle loss, and why preserving muscle should be as much a priority as losing fat
• How much protein you need each day — and how to hit that target when appetite suppression shrinks how much you can eat
• Protein myths: why not all protein is created equally and why more isn’t better
• How to combine nutrition and strength training to protect muscle and metabolic health while on a GLP-1
• Practical food choices, swaps, and small-meal strategies to make every bite count while losing weight on medication