If you are on a GLP-1 medication like Zepbound, Mounjaro, or Wegovy, you know the weight can come off fast. I’ve lost over 113 pounds in the last three years, but I also made a major mistake early on: I lost 28 pounds of muscle.
When you lose weight, your body doesn’t just take from fat; it takes from your “metabolic engine”—your muscle. To keep your metabolism firing and your body strong, you have to prioritize protein. But how much is enough?
Sign up for my Weight Loss Encouragement Emails!
1. Find Your “Royal” Number: The Protein Calculator
Everyone’s body is different. Your protein needs depend on your height, age, activity level, and whether you are in weight loss or maintenance mode.
Instead of guessing, use the custom tool we built for our community. Inside my Free Encouragement Group, we have The Metabolic & Protein Roadmap. This calculator tells you exactly how many calories and how much protein you need specifically for your body type.
For my nearly 6-foot frame and current activity level, my goal is 100 to 120 grams of protein per day.
Bestie Tip: You can find this under “Countess Freebies” at CountessOfShopping.com/group. It is totally free and takes the guesswork out of your journey.
2. Don’t Play “Ketchup” at Dinner
One of the biggest mistakes I see is Besties trying to “force-feed” protein at 8:00 PM because they realized they only ate 40 grams all day. Your body cannot store protein like a squirrel stores nuts—it needs a steady supply to repair and build muscle.
- The 30g Breakfast Rule: Aim for at least 30 grams of protein for breakfast. This sets the tone for the day and prevents you from playing “ketchup” on the back end.
- The Distribution Hack: Aim for 25 to 40 grams of protein per meal.
- Day 1 & 2 Reality: On “Shot Day,” you might not hit your goals because the satiety is so high. That’s okay! I use intuitive eating on those days and make up for it on days 5, 6, and 7 when my appetite returns.
3. The Signal vs. The Material
Think of protein as the “bricks” (the material) and strength training as the “contractor” (the signal).
If you eat high protein but don’t lift weights or do resistance training, those “bricks” just sit on the lawn—they won’t be used to build muscle. Without that signal, your extra protein will just be used for energy rather than growth. You have to give your body a reason to keep its muscle.
💊 Sponsor Spotlight: BiOptimizers Magnesium Breakthrough
Lifting weights and eating high protein is only half the battle; the other half is recovery and regularity. I have used BiOptimizers Magnesium Breakthrough for over two years because it is the only one on the market with seven types of magnesium.
- Muscle Support: It helps with muscle contraction and relaxation.
- The Constipation Cure: Many Besties struggle with regularity on GLP-1s. I take two capsules an hour before bed and no longer have a constipation problem.
- Better Sleep & Mood: It supports deep sleep and balanced cortisol levels.
Countess Deal: Most people only take one type of magnesium. Why take one when you can have seven? Go to BiOptimizers.com/queen and use code QUEEN to stock up.
Autopilot Meals: Making it Easy
If hitting your protein feels like a chore, put your meals on “autopilot” with foods you actually enjoy. Don’t force-feed yourself salmon if you hate it just because a diet book said so!
My Autopilot Staples:
- Greek Yogurt & Fruit: I have this almost every single day.
- Protein Shakes: The Count and I are adamant about our daily shakes.
- Costco Hack: Use the Lazy Girl Lunch (Chicken Crumbles and Carb Balance wraps) for a 5-minute lunch that packs 30g of protein.
I’ve lost muscle during my journey, and I’m dedicated to building it back. You have the data now—talk to your healthcare provider and start paying your “dues” to your future self today.
What excercises work best for you? Come talk about it in our Free Encouragement Group. We are in this together!
Disclaimers: Friends, I am not a medical professional, nor do I pretend to be one on the internet. This information is for educational purposes only, gathered from trusted sources and my personal experiences. Always consult with your healthcare provider before making any changes to your medication or lifestyle. This post has links included that are affiliate links. Countess of Shopping & her furbabies will be compensated when you make a purchase by clicking through the links at no cost to you. This post is sponsored by BIOptimizers.
