Many of us could stand to lose some weight. But what we’re really trying to do is lose fat, not muscle. Unfortunately, the two are often inextricably intertwined.
In a recent article for The Atlantic, author Daniel Engber wonders about prescribing Ozempic and its sibling GLP-1 agonist class of drugs to older Americans. The issue is the deterioration of muscle mass that typically accompanies the dramatic weight loss caused by these drugs.
It’s important for people at midlife to understand that muscle is the “organ of longevity.” In other words, the loss of muscle mass and strength as we age is associated with an earlier death and cardiovascular disease, stroke, hypertension, insulin resistance, and type 2 diabetes.
Without the intervention of strength training, getting older equates to a natural decrease in muscle and bone. But in a scenario where GLP-1 agonist drugs are prescribed en masse to those 65 and older, these drugs can deliver a one-two punch that dramatically increases the loss of lean body tissue.
Thin and Weak is Not Healthy Aging
So what does it mean for those in the upper age brackets taking a GLP-1 without actively maintaining muscle by resistance training? The risk of death from falls, already high, will be staggering. But beyond the worst-case scenario, falls often lead to fractures of the wrist, hip, shoulder, upper arm, and pelvis, and these injuries stand to rise dramatically.
The enfeeblement from muscle loss equates to the inability to do the most basic human things in the latter half of one’s life. Things like picking up your grandchild, retrieving your dog’s toy from under the couch, or placing your suitcase in the overhead compartment of a plane.
If you’re choosing to live well — and long — then start building muscle now in your 40s and 50s, no matter what your current level of strength or fitness. For that, two things are required: consistent resistance training and sufficient protein intake.
Join the Resistance
Resistance training takes less than you think. For a beginner, anything more than you’re doing right now will reap significant rewards. Start with bodyweight exercises and move up to compound (multi-muscle) movements such as deadlifts, squats, presses and pulls.
As for protein, it takes more than you probably think. Multiple studies have shown that at least double the RDA, or 1.6g per kilogram (about 0.75 grams of protein per pound) of your target body weight is the minimum you should be ingesting. That’s not easy. It takes a focused effort to prioritize protein at every meal, but the benefits are remarkable.
On the other hand, ingesting only the RDA level of 0.8 grams per kilogram of weight when restricting calories causes muscle loss. In one study, the group taking only the RDA of protein with a reduced calorie intake lost 40-50% lean body mass (about the same level of loss as those using GLP-1s). So whether you’re eating less on your own or with the help of Ozempic, Wegovy, or other branded forms of semaglutide, ingesting higher amounts of protein will help lessen the rate of muscle loss.
Without doubt, a lower body fat level is a major factor in living a long, healthy life – and for many people, the new weight loss drugs can help. But muscle is vital too, especially for your quality of life as you age. In striving for the former, be sure not to forsake the latter.
Further Exploration:
Older Americans Are About to Lose a Lot of Weight (The Atlantic gift article)
