GLP-1s: Tool or Crutch? Let’s Get Honest

 

ou’ve probably seen it all over social media GLP's, and maybe even wondered if a GLP-1 medication could be the answer you’ve been looking for. But here’s the thing: while these meds can be powerful tools, they’re not magic, and they’re definitely not meant to replace the habits that actually create lasting change.

In this episode, we’re unpacking what GLP-1s really are, who they were designed for, and how to protect your health if you choose to use one.

Here’s what we’re diving into:

  • What GLP-1s are and how they actually work in your body

  • The medical conditions they were intended to treat (and what they don’t fix)

  • The risks of using them as a shortcut — including the yo-yo cycle of rapid loss and regain

  • Why protecting your muscle with protein + resistance training is non-negotiable

  • How to use a “quieter appetite” season as a reset, not a bypass

  • The questions to ask yourself before deciding if this tool is right for you

If you’ve been curious about GLP-1s, this episode will give you clarity, context, and the honest truth about what they can — and can’t — do for your body and your goals.

 

🎧 Want more? Check out Episode 37: Weight Loss vs. Fat Loss: What's the Difference & Why Does it Matter?

 

If you want more from me, be sure to check out… 

References:

https://pubmed.ncbi.nlm.nih.gov/28507015/  https://www.nature.com/articles/s41392-024-01931-z  https://www.sciencedirect.com/science/article/pii/S0002934325000592  https://pmc.ncbi.nlm.nih.gov/articles/PMC10552824/  https://pmc.ncbi.nlm.nih.gov/articles/PMC11304055/

Transcript

00:00

Before we dive into today's episode, I want to make it super clear that I am not a doctor or medical professional. I'm simply sharing information and perspectives to help you make informed decisions. What I talk about here is meant for educational purposes only and should not replace professional medical advice. So if you're considering GLP-1s or any kind of treatment, please always chat with your doctor or healthcare provider first to see what is best for you. Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to Embrace your Real, let's get it, let's go. Hello, and welcome back to another episode on the Embrace your Real podcast. Okay, I'm a little bit nervous about today's episode because it is very controversial, to say the least, but today we're going to be unpacking one thing that is literally everywhere, from social media to commercials to real life GLP-1s. Okay, you've probably heard of them before. It's Ozempic, wegovi, moonjaro. Those are all forms of GLP-1s. So, with that being said, maybe you've wondered like should I take one? Would it help me? Is it safe? Is it a shortcut? So here's the most important things that you need to know while listening to today's episode. I want you to know from the start. This is not about me being for or against GLP-1s. My goal is to give you the facts, explain what these medications are really intended for and help you ask yourself the right questions like am I using this as a medical tool for my health or am I reaching for a shortcut? And so, by the end of this episode, my hope is that you'll understand the following what GLP-1s actually are and how they work in your body. The medical conditions where they're intended to be used. The risks of relying on them without building lifestyle habits. Why protein and resistance training are non-negotiables if you are on one. And how to make sure you're protecting your long-term health, not just chasing a short-term number. Before I dive in, though, I want to share this review. She gave a five-star review and said always hear what I need. The podcast I listened to today is the difference between weight loss and changing your body composition, and that really spoke to me. It was like a light bulb went off and I said that's what I want. Thank you for always sharing such insightful information in such a caring way. I am so glad I found your podcast Well. I'm so grateful. Thank you so much for taking time out of your day to send in this review. They really do mean the world to me and our team Just kind of know how the podcast is helping you, maybe a specific episode or just in general. So if you could scooch over to Apple Podcasts and leave a rating interview, that would mean the world to us All. Right, let's just dive right in.

03:05

So what are GLP-1s and how do they work? Well, glp-1 stands for glucagon, like peptide one. I know that sounds like something out of a biology textbook, but stick with me because the basics are actually pretty simple and really important to understand. Glp-1 is a hormone and a peptide that your body already makes naturally, and it has three big jobs. Let me repeat that your body makes GLP-1s naturally and this is what it's doing inside each and every one of you. First, it's going to help regulate your blood sugar. So when you eat, your food breaks down into glucose that's the main form of energy that your body runs on and GLP-1 signals to your pancreas to release insulin, which is like the key that unlocks your cells so that glucose can move out of your bloodstream and into your muscles and tissues, where it can actually be used. Without this process, your blood sugar is going to spike too high and stay there, which, over time, can damage your health. Second, it slows digestion, so normally food moves out of your stomach and into your intestines pretty quickly, but when GLP-1 is active, that process slows down, so food stays in your stomach longer, and this is why you are likely going to feel full long after eating. That feeling of fullness isn't because you're depriving yourself or forcing restriction. It's simply that your body is taking more time to digest the food. And third, it talks to your brain, so GLP-1 communicates directly with the areas of your brain that control your appetite. So you might have heard the phrase like quieting food noise. That's what this is. The GLP-1 lowers those constant hunger cues, reduces cravings and helps you feel more satisfied with less food. So, yes, we all make GLP-1s and have them in our body, but now GLP-1 are available to inject into your body in super high doses to elevate all of those effects.

04:50

So now here's where the medications come in Drugs like I just mentioned Ozempic, wegovi, manjaro all of those are synthetic versions of this hormone. They're designed to make those signals the blood sugar regulation, the slow digestion, the appetite control last much longer than they actually would after a meal. So instead of feeling those effects for a short window, this medication keeps them on for most of the day, and that can lead to a few things you might eat less because your appetite is dialed down, you might feel satisfied with smaller portions, you might notice fewer cravings and your blood sugar may stay steadier instead of swinging up and down all day. Here is the most important thing to remember GLP-1 medications were not initially created for general weight loss shots. Let me repeat that again GLP-1 medications were not initially created for weight loss shots. They were actually originally developed to help people with type 2 diabetes control their blood sugar. Later, because they were also shown to help with weight loss in people with obesity or metabolic dysfunction, the FDA approved them for those uses as well. Which leads me to the next question what are the key purposes of the GLP-1 medications? So, like I said, and I'll continue to say, glp-1s weren't created to be the newest weight loss trend. Again, they're not a quick fix. These medications were developed for a very real and very serious medical reason, and it's important to understand what those were. So first, type 2 diabetes. When the body can't keep blood sugar in check, it creates stress on the heart, your blood vessels, your nerves and even organs, and GLP-1s were designed to help bring those blood sugar levels down and protect long-term health. They also were prescribed for people with prediabetes or insulin resistance. These are early warning signs that blood sugar control is breaking down, and doctors may use GLP-1s to help prevent things from progressing further.

06:49

Another area is obesity or metabolic dysfunction. This isn't about appearance, it's about health risks. So carrying significant excess weight can lead to joint pain, fatigue, hormone disruptions and a higher risk for chronic disease. In these cases, the GLP-1s can help to regulate appetite and blood sugar enough to make lifestyle changes more realistic to sustain. There's also PCOS, so GLP-1s are not a treatment for PCOS itself, but since many women with PCOS struggle with insulin resistance and weight management, some doctors prescribe them off-label to help with those specific symptoms.

07:27

Here's kind of the bigger picture. When someone is living with these conditions like diabetes, insulin resistance, obesity, pcos, the body is oftentimes working against progress, so metabolism and hormones aren't responding the way that they should, which makes it really difficult to move forward with diet and lifestyle alone. Now, glp-1s were created as a medical tool to give the body some support in those situations, not as a magical solution and not as a trend, but as a bigger plan to manage these serious health challenges. So, with that being said, it's time to dive into the third question, which is when do GLP-1s become a shortcut? Well, here's where we need to get really honest. As we now know, glp-1s were created for medical conditions like type 2 diabetes, obesity, metabolic dysfunction and sometimes PCOS, but not everyone taking them falls into those categories.

08:19

More and more people are turning to them simply because it feels easier than facing the harder work of being consistent with moving your body and nourishing your body. And let me be clear this is not about shame. It's human to want the easier option, especially if you've been dieting for years, if you've carried guilt around food, if you've told yourself you know your willpower is broken, or if you've lived and lived in this cycle of I'm going to start over on Monday, then, yes, a medicine that shuts down cravings can sound like freedom, but here's the reality. When the medication stops and no lifestyle changes were made, the weight almost always comes back, and that's because the underlying patterns were not touched. If the habits stay the same eating foods that don't nourish you, not hitting your protein goals, not building or sustaining muscle, stress, eating fearing carbs or using food for comfort then you are not going to maintain the weight loss once you're off that medication. And in the same sense, glp-1s can act like just another fad diet quick results but no lasting change. So, yes, glp-1s can take weight off, but if nothing changes in how someone eats or fuels or thinks about food, then it's the same story that we've seen with every other crash diet the weight is going to come back, sometimes with even more challenges layered on top. And here's something that I really wanna drive home If someone goes on GLP-1 and never builds healthier habits being skinny doesn't equal being healthy period.

09:48

Weight alone does not tell the whole story. You can drop pounds, but if underneath you're still under eating protein, you're skipping workouts, you're stressing your body with too little food, you're battling the same old food guilt, then nothing about that picture screams health. It screams smaller, and smaller isn't always better. Health is about energy. It's about hormones that are balanced. It's about strength to carry your kids, to crush your workouts, to just feel good in your body every single day. It's about confidence that comes from knowing how to fuel your body instead of being terrified the second that the medication ends. And I'll be honest with you I would take healthy over skinny any day, because skinny does not protect you from osteoporosis, skinny doesn't build muscle, skinny doesn't lower your risk for heart disease or give you the stamina to live your life fully.

10:35

So the real goal isn't just to weigh less. The real goal is to be strong, it's to be resilient, it's to have a body that works with you instead of against you. And that only happens when lifestyle habits actually change. The nutrition, the movement, the sleep, the mindset all of those are lining up. And that's why GLP-1s cannot be the whole plan. They may be a tool in certain medical cases, but they cannot build consistency, they cannot teach us sustainable nutrition, they cannot rewire someone's relationship with food. Long-term results only come when both the body and the mindset are addressed together. And that's exactly why I created my Macro Academy and Simple Online Academy, because the problem are addressed together. And that's exactly why I created my Macro Academy and Simple Online Academy, because the problem isn't discipline. The problem is just lack of education. Women have been handed point systems or calorie caps or food rules that never last, but no one actually taught them how to eat for their body. And this is exactly what that program does. It teaches you how to calculate what your body truly needs to help you hit protein consistently, balance carbs and fats and adjust through different phases. And it's going to help you to retrain your mindset, breaking this all or nothing and showing that food can be flexible, it can be enjoyable and it can be sustainable. And that's how real results last. Okay.

11:57

Now, with all of that being said, if you're considering going on a GLP-1, you need to ask yourself a few very important questions. Am I going on it to address a medical condition or am I going on it as a quick fix? And whatever your answer is to that, see how that makes you feel, see how that sits right with you. Which leads me to question number four what if I'm already on GLP-1? What is the best way to go about it? So let's say you're considering GLP-1s or maybe you're already on one. There's a few things I'm going to please, please, please, beg you to do, and I want to explain why they matter so much. Number one strength train. So GLP ones can help with weight loss, but they also put you at a risk of losing muscle If you are not resistance training. Muscle is your metabolism's best friend. It keeps your body burning calories efficiently and helps you keep the weight off long-term. So if you are not lifting, you're just making yourself smaller, not stronger.

12:56

Number two I need you to eat enough protein. Protein is the building block that your muscles need to repair and grow. If your appetite is suppressed on these meds, it's easy to under-eat, but if you skimp on protein, you're going to lose muscle faster, your metabolism is going to slow down and you will not look or feel the way that you want. Aim for solid protein source at every single meal. So, three times a day, 20 to 35 grams of protein at every meal. That's going to really help you get closer to your overall protein goal at the end of the day. Number three please, please, please. Eat enough micronutrients. So when you're eating less food overall, you're also eating fewer vitamins and minerals, and this means that your body could end up deficient in the very nutrients that support your energy, your hormones and long-term health. So I want you to think colorful fruits, veggies, whole foods, supplements if needed.

13:47

Number four, use this time to build habits that last. So use this as a reset, not a bypass. It is not a free pass to avoid learning how to fuel your body, to skip the work of building consistency or to ignore your relationship with food. If you treat it like a shortcut, the second that you come off the medication and those old habits are going to creep back in, and so will your weight. Instead, I want you to reframe it. While your appetite is lower and the pressure feels lighter, practice strength training, hitting protein, cooking, real meals, even journaling about your food mindset.

14:24

Use this season to reset your patterns so that, when the medication is gone, the lifestyle sticks, and that's when GLP-1s become a tool for long-term health rather than just a temporary fix. The GLP-1 might give you the training wheels, but you still need to practice the skills that will keep you steady long-term. So the real question to ask yourself is am I using this time to reset, to build sustainable habits while the cravings are quieter, or am I bypassing the work and expecting the medication to do it all for me? Okay, and to wrap this whole episode up, honesty is everything. I want you to be honest with yourself, and why, at the end of the day, this conversation isn't about me being for or against GLP-1s. It's about you being radically honest with yourself. It's about why you are considering them. It's about honest how you're using them. Honesty about whether you're building habits alongside of them or avoiding the very habits that will sustain you because you've convinced yourself that the medication is going to do all the work.

15:25

Long-term change does not come from quick fixes. Tools are only as powerful as the hands that are holding them. A hammer can build a house, but it won't swing itself. They may be prescribed as part of your health plan, but it's important to remember that they cannot do everything for you. They do not build a lifestyle. They do not rewire habits. They do not reshape your mindset. That part always comes from you and that's an empowering reminder. So, whether you're on GLP-1 or not, your long-term results things like strength, energy, confidence and peace with food. That comes from the daily choices that you make and the habits that you practice. The medication may influence appetite and blood sugar, but the foundation of your health will always be built by you.

16:14

So, before you make any decision, I want you to pause. I want you to take a deep breath. I want you to grab a journal or even the notes app on your phone and get really honest with yourself and ask yourself some of these questions. Why am I thinking about this medication? Is it because I'm working with my doctor on a real health concern, or am I hopping on it, hoping that it's going to do the heavy lifting for me? Am I looking at this part of a bigger plan for my long-term health or am I leaning on it as a quick fix for right now? Am I ready to keep my muscles strong by eating enough protein and getting in regular lifting? Because without that, weight loss isn't just fat, it's oftentimes muscle, and that can slow down my metabolism and make it harder to keep the results. Am I treating this as a reset, a chance to practice fueling well, training smart and building structure, while food noise is quieter, or am I skipping over the habits and expecting the medication to carry me?

17:11

Here's what I want you to do. I want you to write down your answers. Don't just think them. Actually put pen to paper or type them out on your phone. The simple act of writing down your why makes you 42% more likely to follow through. Put those words where you can see them on your bathroom mirror, on a phone screensaver, in your journal, because your why matters here, maybe more than ever. Medications can shift hunger signals, but they cannot give you purpose. Protein and weights can protect your muscle, but they cannot give you clarity. That part has to come from you, and when you anchor yourself to your why, every choice, from what's on your plate to whether you lift today becomes a reflection of the life that you intentionally build, not just the reaction to the moment. All right, so let's wrap this up. We covered a lot in today's episode, so here are some of the big takeaways that I want you to walk away with.

18:04

Glp-1s are a hormone that your body naturally makes and the medications are synthetic versions designed for real medical reasons like type 2 diabetes, insulin resistance, obesity. They were not initially created as a quick-fix weight loss shot. These medications can lower blood sugar, slow digestion and quiet the food noise, but when used as a shortcut without lifestyle change, just remember that the results do not last. Skinny does not equal healthy. Long-term health comes from strength, balanced hormones and habits that you can actually sustain, and if you are already on GLP-1, the non-negotiables are strength training, eating enough protein, getting your micronutrients and using this season as a reset to build habits, not just bypass around them.

18:52

And here's what I want to encourage you with. You don't have to figure all of this out alone. This is again exactly why I created my Movement With Julie app and my Macro County Made Simple Online Academy. So my Macro County Made Simple Online Academy is going to teach you how to fuel your body with the right balance of protein, carbs and fats so that you can protect your muscle, you can boost your metabolism and you can finally feel confident in your nutrition. And if you're unsure of how to actually strength train in a way that builds strength, confidence, muscle and also is fun, that's where my Movement with Julie app comes in.

19:28

So these are dumbbell-only workouts. All you need is a few pair of dumbbells and a small space. I'm going to give you structured strength training workouts that fit into your real life. So you're not guessing or wasting time, but pairing the education from your Macro Academy and Simple Online Academy, and then the workouts inside my Movement With Julie community and dumbbell-only workouts. This is going to give you the complete roadmap. It is the exact lifestyle foundation that keeps results sustainable, whether you're on GLP-1s or not.

19:59

So here's my challenge for you. I want you to get honest about your why. Use this as a reset to build strength and fuel habits and take the next step to put the tools into your hands. You can check both of those resources out at juliealebettercom, or I will just simply link both of them in the show notes below macrocannymadesimplecom and salesalemovementwithjuliecom.

20:20

Thank you so much for spending time with me. If this episode hit home, please share it with a friend. Leave a review. It truly does help more women embrace the real. All right, let's go get lifting, go fuel and go live confident. I love you so dang much, I mean it, and I'll talk to you in the next episode. And also, if this episode resonated with you, I think that you will also love weight loss versus fat loss. What's the difference and why? That is episode 37. I will go ahead and link it in the show notes, but I am done, done for real now. I love you so dang much, I mean it, and I'll talk to you in the next one.

21:02

All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so, julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.

 
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