Watch my full conversation with nutritionist Heidi Skolnik above.
GLP-1 medications such as Ozempic, Wegovy, Mounjaro and Zepbound have changed the conversation around weight loss.
But if you're over 50, 60 or 70, there's another important question to consider:
How do you lose weight without losing the muscle and strength you need to stay healthy and independent?
I recently sat down with nutritionist and exercise physiologist Heidi Skolnik, author of Your GLP-1 Game Plan: What Your Doctor Didn't Tell You About How to Eat, Move, and Thrive on Weight Loss Medications, for an episode of our Fitness & Joy at Any Age podcast. We talked about GLP-1s, muscle loss, nutrition and strength training.
Our conversation wasn't simply about losing weight.
It was about something much bigger: how to protect your health while losing weight.
Losing Weight and Becoming Healthier Aren't Necessarily the Same Thing
One of the first things Heidi explained was that weight alone doesn't determine our health.
Health encompasses much more, including metabolic health, cardiovascular fitness, muscle strength and bone health. Someone living in a larger body can be metabolically healthy and have more muscle, while someone in a smaller body can still experience metabolic dysfunction and low muscle mass.
That's an important distinction because it's easy to make the number on the scale our only measure of progress.
Instead, Heidi encourages people to think about what they actually want their health to allow them to do.
Can you get in and out of the car more easily?
Travel?
Ride a bike?
Spend time with your grandchildren?
Feel stronger and more energetic?
Those are meaningful measures of progress too.
Does a GLP-1 Cause Muscle Loss?
This was one of the most important parts of our conversation.
Heidi clarified that a GLP-1 medication doesn't directly affect your muscles.
The issue is weight loss itself.
When we lose weight, some lean mass can be lost along with fat. That includes muscle. And when weight loss happens rapidly, that loss can accelerate.
Then add aging to the equation.
Heidi explained that we gradually lose muscle as we get older, particularly if we don't do anything to counter that process. That's why maintaining muscle becomes especially important for adults in their 50s, 60s, 70s and beyond.
As Heidi told me:
“Weight loss is not a race.”
Going more slowly, she explained, can be better for both muscle and bone health.
Here's the Good News: Your Muscles Can Still Get Stronger
This may have been my favorite message from our conversation.
Heidi emphasized that it's never too late to strength train.
Our muscles can respond to resistance training as we age, and someone just getting started doesn't have to walk into a gym and lift enormous weights.
You can begin right at home, even using your own body weight.
Then, as you become stronger, you can gradually progress.
That's something we believe strongly at Yes2Next.
Exercise doesn't have to be intimidating or extreme to count. The important thing is to start at a level that's appropriate for you and build from there.
Starting a GLP-1? Don't Wait to Start Strength Training
Heidi made another point I found particularly interesting.
If you know you're going to begin taking a GLP-1, she recommends starting resistance training before beginning the medication if possible.
Why?
Because you're starting the process with the goal of maintaining as much muscle as possible rather than waiting until you've already lost some and then trying to rebuild it.
And if you've already started your medication?
That's okay too.
Start where you are.
What If You're Just Not Hungry on a GLP-1?
GLP-1 medications can significantly reduce appetite, which raises another issue:
How do you nourish your body when you don't feel like eating very much?
Heidi explained that the goal isn't for your appetite to disappear completely. She suggested that one simple strategy for people struggling to eat enough is to have smaller meals more frequently.
Instead of thinking only in terms of breakfast, lunch and dinner, that might mean breakfast one and breakfast two, or dividing another meal into two smaller portions.
The goal is still to give your body the energy and nutrients it needs.
Because food isn't just calories.
Our bodies need vitamins, minerals, protein, fiber, fluids and energy to function.
What About Protein on a GLP-1?
Protein is certainly important, particularly as we age.
Heidi gave a general recommendation of about 20–30 grams of protein per meal, although individual needs can vary.
If eating that much at once is difficult because of appetite suppression, she suggested dividing it between smaller meals.
But she also made another point I think is important:
Don't make everything about protein.
We still need fruits, vegetables, fiber, whole grains and other nutrients.
Strength Training Isn't the Only Movement That Matters
While muscle was a major focus of our conversation, Heidi emphasized that taking a GLP-1 doesn't change our body's fundamental need for movement.
We still need cardiovascular activity.
We still need strength training.
And as we age, mobility and balance become important too.
For older adults, Heidi discussed two days of strength training each week along with cardiovascular activity, mobility and balance work.
And that's one reason I'm so passionate about creating workouts that make these different types of movement accessible.
Don't Forget About Hydration
GLP-1 medications can also affect thirst.
And Heidi pointed out that this can be particularly relevant as we get older because our thirst mechanism can already change with age.
That means we may need to become more intentional about drinking fluids rather than relying entirely on feeling thirsty.
She also discussed gastrointestinal side effects such as constipation, nausea, vomiting and diarrhea and encouraged people to work with their healthcare professionals to manage side effects and their medication appropriately.
Heidi's 3 Priorities for Adults Over 50
Near the end of our conversation, I asked Heidi what she would tell someone over 50 or 60 who is taking, or considering, a GLP-1.
Her answer was wonderfully simple:
- Start a resistance-training program as soon as possible.
- Focus on adequate protein, fiber, fluids and calories.
- Go slowly. Weight loss isn't a race.
I love this because the goal isn't simply to make your body smaller.
It's to help your body stay strong, nourished, mobile and capable along the way.
Watch Our Full Conversation With Heidi Skolnik
In the full interview, Heidi and I go much deeper into GLP-1s, muscle, nutrition, strength training, hydration, bone health, potential side effects and what healthy progress can look like beyond the scale.
Mom and I were also especially honored that Heidi included Yes2Next as a recommended fitness resource in her new book. When I thanked her during our interview, she told us that what we're doing is “outstanding” and that we help so many people. That was such a lovely surprise.
Most of all, I hope you come away from this conversation remembering this:
The goal isn't simply to lose weight. It's to protect the strength that helps you live the life you want to live.
This article and interview are for educational purposes and are not a substitute for individualized medical advice. Talk with your healthcare provider about medications, nutrition, exercise and what's appropriate for you.
Enjoyed today's conversation?
Here are a few more ways to keep moving with us:
📱 Looking for a complete exercise program? Join the Get Moving 50+ App, where you'll find guided workout plans, monthly calendars, and the encouragement to help you build healthy habits and stay consistent.
🎥 Want to start getting stronger? Explore our growing library of Yes2Next strength workouts designed to help you build strength, balance, mobility and confidence.
📖 If you enjoy gentle movement and flexibility, my book, 10-Minute Chair Yoga Exercises for Seniors, is available on Amazon and anywhere books are sold.
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