GLP-1 weight loss.
Take care of the whole you.

01 / Look beyond the scale

Why muscle matters during GLP-1 weight loss

GLP-1 medications can reduce appetite and help people lose weight. During weight loss, the body can lose muscle as well as fat. This is not unique to GLP-1 treatment, and the amount varies from person to person. “Lean mass” also includes water and other tissues; it is not the same thing as muscle alone.

Muscles help you carry groceries, climb stairs and stay independent. That is why a plan focused only on a smaller number on the scale misses something important: maintaining strength and function as your weight changes.

A joint clinical advisory on nutrition during GLP-1 therapy emphasizes adequate nutrition and resistance training to support muscle health. These habits can help, but no app, protein target or workout can guarantee that you will avoid muscle loss.

02 / Nourish your body

Why protein is important on GLP-1

Protein provides the building blocks your body uses to maintain and repair muscle. When you feel full sooner, it can be harder to eat enough protein and meet your overall nutrition needs. Being intentional about protein helps make a smaller appetite easier to plan around.

Make protein part of meals you can manage

• Include a protein source at meals: for example, yogurt, eggs, fish, chicken, tofu, lentils or beans, according to your preferences and tolerance.
• Spread protein across the day rather than relying on one large evening meal. Smaller, manageable meals may be easier when appetite is reduced.
• Keep variety in your diet. Protein matters, but so do enough total food, fluids, fiber and other nutrients.
• If eating enough is difficult, talk with your care team. Supplements are not automatically necessary or a substitute for individualized nutrition advice.

How much protein do you need?

There is no single gram target that fits every GLP-1 user. Age, body size, activity, medical conditions and treatment goals all matter. Ask your clinician or registered dietitian for a target that fits you, especially if you have kidney disease or other dietary restrictions.

Longevity helps you log meals and see estimated protein intake against coaching targets. Those estimates are a tracking aid, not a medical prescription or a precise measure of everything you eat.

03 / Make room for fluids

Why hydration matters on GLP-1

A reduced appetite may come with less drinking, too. Nausea, vomiting or diarrhea can make dehydration more likely for some people. Pay attention to what you can comfortably drink; needs differ based on your health and activity. If you cannot keep fluids down or notice symptoms of dehydration, contact your care team.

Longevity lets you log fluids and review hydration alongside meals and check-ins. It does not diagnose dehydration or replace advice from your clinician. See the clinical references for context.

04 / Put your muscles to work

Why lifting matters on GLP-1, even if you are a beginner

Adequate protein and resistance training do different jobs. Protein supplies nutrients; resistance training challenges your muscles. Increasing protein alone is not a replacement for using those muscles regularly.

Lifting does not have to mean heavy barbells. Resistance training can include dumbbells, machines, resistance bands or suitable bodyweight exercises. Walking supports general health and daily movement, but does not replace a structured strength-training routine.

Start with a routine you can repeat

• Discuss a new exercise plan with your healthcare professional, particularly if you have medical conditions, pain or balance concerns.
• Start at an appropriate level, learn controlled technique and allow recovery between sessions.
• Build gradually as movements feel more manageable. More weight or a harder session is not always the right next step.
• Track consistency, repetitions and everyday strength, not just calorie burn or scale changes.

Longevity builds workout plans around your experience, equipment and schedule. Your logged training and check-ins help Elle offer fitness guidance. An AI coach cannot assess your technique in person or diagnose why a movement hurts.

05 / Build a sustainable routine

Protein, lifting and support for the week you are having

Focus on a few repeatable actions: plan a protein source for your next meal, make time for fluids and your next appropriate strength session, and note how you feel. Allow rest and recovery rather than treating every low-energy day as a failure.

Longevity is built with GLP-1 users in mind, including people prescribed semaglutide or tirzepatide. Tirzepatide acts on both GIP and GLP-1 receptors. You do not need to take either medication to use the app’s fitness and nutrition tools.

See the GLP-1 coaching and tracking features or read common questions about Longevity.

06 / Tools, not treatment

How Longevity helps turn knowledge into a routine

Log meals and fluids to see estimated protein and hydration against personalized goals. Choose strength workouts suited to your experience, equipment and schedule. Elle uses your logged meals, training history and check-ins about appetite, energy and recovery to offer relevant fitness guidance and adjust upcoming sessions. These tools help you notice patterns; they do not prevent muscle loss, diagnose dehydration or replace medical care.