two semaglutide injectables and a tape measure

How to do semaglutide right

Weight loss medications are groundbreaking tools in the fight against obesity and metabolic syndrome. Like any tool, they can be used responsibly or irresponsibly. We've been leveraging weight loss medications, like semaglutide, since 2018 to aid weight loss and enhance metabolic health. As early adopters of this burgeoning trend, we wanted to offer some insights on how to get the most out of semaglutide (or other weight-loss medications) for health optimization.

Here are our six tips for getting the most out of your semaglutide treatment:

1. Prioritize protein intake

Adequate protein intake is crucial for maintaining muscle mass, especially during weight loss. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight and meal-specific protein quantities of at least ∼25–30 g protein/meal.1 This supports muscle repair and growth, keeps you feeling full longer, and enhances overall metabolic health.

2. Engage in resistance training

Incorporate resistance training into your exercise routine at least 2-3 times per week. This type of exercise is crucial for building and maintaining muscle mass, which is essential for a healthy metabolism and effective weight loss.

Specifically, strength training helps preserve lean muscle mass during weight loss, increasing the likelihood of maintaining your weight loss over time by preserving your metabolic rate.2 Examples include weight lifting, bodyweight exercises, and resistance band workouts. 

3. Consider creatine supplementation

Creatine is a well-researched supplement known for its ability to enhance muscle strength and recovery although recent research suggests it may also offer cognitive benefits as well.3 During weight loss, creatine becomes especially beneficial, as it helps preserve lean muscle mass and encourages fat loss.4 

Taking 5 grams of creatine monohydrate daily while using semaglutide can support muscle mass maintenance during weight loss.  

4. Follow a plant-forward, whole foods diet

Adopting a whole foods diet while on weight loss medication like semaglutide is an opportunity to optimize overall health. Focus on a plant-forward diet filled with fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats.

Whole foods provide essential nutrients, fiber, and antioxidants, while promoting fullness and satiety with fewer calories. Avoid processed foods that hijack the brain’s reward mechanisms, which leads to overeating.4

This approach not only supports weight loss but also enhances longevity and lifelong well-being.

5. Monitor body composition

Regularly monitor your body composition to track changes in fat mass and muscle mass during weight loss. Tools like bioelectrical impedance scales, like an InBody scale, or DEXA scans can provide objective feedback throughout the process.

This helps ensure you’re losing fat while preserving muscle, leading to healthier and more sustainable weight loss. 

6. Shift your environment to build sustainable, healthy habits 

Weight loss medications offer a valuable reset, allowing you to rebuild your habits and environment for lasting health. Use this time to develop sustainable routines that support a healthy lifestyle even after stopping the medication. 

Focus on building routines and systems that allow you to consistently get quality sleep, stay active, manage stress, and consume nutritious meals. By crafting these sustainable habits, you create a supportive environment that nudges you towards long-term wellness and helps maintain your weight loss success.


Integrating these strategies with semaglutide maximizes its benefits and supports health optimization goals responsibly.

The key to success lies in a balanced approach that combines medication with nutrition and lifestyle changes, fostering long-term wellness and sustainable habits.


  1. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance234. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
  2. Lopez P, Taaffe DR, Galvão DA, et al. Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obes Rev. 2022;23(5):e13428. doi:10.1111/obr.13428
  3. Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021;13(2):586. doi:10.3390/nu13020586
  4. Candow DG, Prokopidis K, Forbes SC, Rusterholz F, Campbell BI, Ostojic SM. Resistance Exercise and Creatine Supplementation on Fat Mass in Adults < 50 Years of Age: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(20):4343. doi:10.3390/nu15204343