How I Lost 25 Pounds on a GLP-1

(Without Losing My Hair or Muscle)

We have all heard the horror stories about GLP1’s

and maybe some of you have personally experienced them too. Hair loss, too much weight loss and too fast, feeling weak or not wanting to eat…

Well, that was exactly what I didn’t want when I made the decision to micro dose tirzepitide after not being able to lose 25 lbs on my own.

So when I lost 25 pounds, I did it differently.

Here are the 5 things that made the biggest difference for me. This is not medical advice, this is just my own personal experience. Always consult a provider before deciding if this is right for you!

1. I optimized my hormones

I started hormone replacement therapy first.Because in midlife, if your hormones are off…your body is already working against you. Once I supported my hormones, everything worked better including the GLP-1.

2. I focused on protein (and simple meals)

I stopped trying to eat less and focused on eating better.

• Protein at every meal

• Less processed foods

• Simple ingredients

Even when I wasn’t super hungry, I still made sure I was fueling my body.

Easy protein bowl (this is my fav dinner)

• Sweet potatoes

• Cottage cheese

• Organic lean ground beef

• Avocado

Quick breakfast/snack:

• Greek yogurt

• Protein powder

• Berries

• Almond butter or chia seeds

3. I ate consistently (even without hunger)

A GLP1 can kill your appetite…

but not eating enough is where most people’s problems start.

I aim for 4–5 small meals a day and eat even if I don’t feel hungry. The biggest problem for most people is they are on too high of a dose, which can make your appetite totally disappear or make you feel nauseous-2 signs you may need to talk to your provider about going down in your dose.

4. I switched to strength training (and moved more daily)

I stopped overdoing cardio and HITT training and started lifting weights. I started with what I could and gradually worked my way into heavier weights. It takes time…and over time, I got stronger…and that’s what helped me keep my muscle and feel toned.

I also aim for 8–10k steps a day, which helped so much with inflammation, energy, and overall consistency.

5. I prioritized hydration and fiber

This part matters more than people think.

• A lot of water daily

• Enough fiber (so important on GLP-1s) I use YU Control

• The right supplements that support your body and give you the extra nutrients you may not be getting through food.

I also added electrolytes (I use YU Hydrate), and it helped my energy and overall how I felt so much.

GLP-1s are a tool.

But how you support your body while using them

is what actually determines your results.

I didn’t starve myself or overdo it.

I just worked with my body.

And one thing I can’t stress enough—

working with someone qualified to prescribe your GLP-1 really matters.

If your dose is too high or you do too much too fast,

that’s when things like hair loss can become a real issue.

Starting slow, titrating up your dose,

and not trying to lose a ton of weight right away…

that’s what helps protect your body long term.

Want a more in depth look at different peptides and what they do? Check out my peptide guide HERE

I get my peptides from a longevity Telehealth company where trained DO’s and MD’s prescribe and they use a certified 503a compounding pharmacy with NABP accreditation. They are also vetted by the National Board of Pharmacy and are under strict oversight. They triple purify their compounds to ensure no heavy metals or contaminants. Everything is sourced through FDA approved sources.

*I do make a small percentage if you use my referral link

Make sure to follow me @laurenlhale on IG, TikTok, YouTube and Facebook as I continue to share my perimenopause journey