GLP-1 Medications & Women Over 50: What You Really Need to Know to Stay Strong, Healthy & Confident
If you’re a woman in your 50s or 60s, you’ve probably heard about GLP-1 medications like Ozempic, Wegovy, or Mounjaro. You might even know someone taking them — or maybe you’re considering them yourself.
This isn’t a blog to judge you or tell you what to do.
This is a guide to help you understand what GLP-1s actually do, how your body makes its own GLP-1, and why your strength, muscle, protein, and mindset matter more than ever if you choose to use these medications.
Because weight loss alone is not the same as health.
And you deserve both.
What GLP-1 Medications Do (In Simple Terms)
GLP-1 medications mimic a hormone your gut naturally makes after you eat.
This hormone helps you:
Feel full sooner
Stay full longer
Slow down how fast food leaves your stomach
Steady your blood sugar
Reduce cravings
For many women, this makes eating feel easier — calmer — for the first time in years.
These medications can create real metabolic improvements, including:
Lower blood sugar
Reduced belly fat
Lower blood pressure
Improved cholesterol
And yes, women in peri- and post-menopause see the same weight-loss benefits as younger women.
This part matters:
GLP-1s are a tool — not a magic wand.
They help reduce overeating, but they don’t automatically protect your:
Muscle
Bone density
Metabolism
Strength
Long-term energy
Those things come from YOU.
But There’s One Thing No One Talks About Enough…
When you lose weight quickly — especially in midlife — you don’t just lose fat.
You can lose muscle and bone too.
And research now confirms this:
GLP-1 medications can increase the loss of lean muscle during weight reduction unless you take steps to prevent it.
Here’s one study highlighting the importance of protein and resistance training during weight loss:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12125019/
This means that if you’re taking a GLP-1…
👉 Strength training is not optional.
👉 Protein is not optional.
👉 Daily movement is not optional.
These three things protect the parts of you that matter most — the parts that make you strong, confident, and independent.
How Your Body Makes Its Own GLP-1 (And How to Boost It Naturally)
Your gut already produces GLP-1 on its own.
You increase that natural production by:
1. Eating more fiber
Fiber feeds the good bacteria in your gut, which helps regulate hunger and fullness.
Great sources:
Veggies
Fruits
Beans
Whole grains
Seeds
2. Prioritizing protein
Protein helps stabilize blood sugar and protect your muscles (especially while losing weight).
Aim for:
Protein at every meal
A lean protein source the size of your palm
3. Limiting ultra-processed foods
These can send your hunger hormones into chaos, causing more cravings.
4. Moving your body
Walking, strength training, and gentle cardio help balance appetite and blood sugar naturally.
These habits don’t replace GLP-1 medications — but they support your body in ways medication alone simply can’t.
Why Strength Training Matters Even More on GLP-1s
This is the part I wish every woman over 50 knew.
GLP-1s help you lose weight…
But without strength training, a large part of that weight can be muscle.
And muscle is the very thing that:
Keeps your metabolism going
Supports your joints
Boosts your energy
Keeps your bones strong
Makes everyday tasks easier
Helps your clothes fit better
Protects you from future injuries
That’s why women over 50 MUST:
1. Strength train 2 days a week
Nothing fancy.
No crazy workouts.
Just simple, midlife-friendly strength training.
2. Get 150 minutes of Zone 2 cardio weekly
Walking counts.
You don’t need to run.
3. Prioritize protein, especially if weight is dropping
Your body needs more protein during weight loss — not less.
4. Support your mindset
Weight loss brings up emotions.
Your identity shifts.
Your habits shift.
Your confidence grows.
This is why programs like 6 Pillars of Wellness and Strong After 50™ work — because they support your:
Hormones
Strength
Metabolism
Mindset
Nervous system
Relationship with food
Daily habits
GLP-1s can help your body lose weight.
I help you build the strong, healthy version of you that comes after.
My Final Message to You
Whether you choose to use GLP-1 medications or not…
You deserve a body that feels:
Strong
Capable
Steady
Energized
Confident
Not because you're trying to be “smaller”…
But because you're building a second act full of health, vibrancy, and independence.
If you and your doctor decide a GLP-1 is right for you, pair it with the things that support your whole life — not just the number on the scale.
If you’re ready to understand what your body needs at this stage of life and build the foundation for long-term strength…
👉 Learn more about my 6 Pillars of Wellness Coaching here.
👉 Or start with Strong After 50™ — the foundation every midlife woman needs.
Your future self is cheering you on already.
And so am I. 💛
