The Truth About Using a GLP-1 on a Fitness Journey

Mai Smith-Trau
May 30
3 min read

We’ve all heard it.

Or we know someone who’s on it.

The “magic” medication conversation.

“They’re losing weight so easily.”“They didn’t even change their diet.”“It just melts off.”

And yes—some of that is true. GLP-1 medications can significantly reduce appetite and help with weight loss. That part isn’t the myth.

But here’s the part that gets left out of the group chat:

Medication alone doesn’t build long-term lifestyle change.

And when the medication stops, research is showing that weight often returns unless new habits are in place.

So that leads to the real question no one wants to sit with:

Do we stay on it forever? Keep increasing doses? Switch providers? Or is there more to the story we need to take ownership of?

I don’t have a simple answer—but I do have lived experience.

My GLP-1 Journey (and the plateau that changed everything)

I’ve been on a GLP-1 for almost three years.

At one point, I hit a plateau I just could not break. No matter what I did—or more honestly, didn’t do—the scale wasn’t moving.

So I made a decision.

I signed up for a RunDisney race.

And just like that, my “I guess I should move more” turned into actual training.

We had a home gym sitting in the garage collecting dust like it was part of the décor. Suddenly, it had a purpose.

That was the beginning of everything shifting—not just the medication working, but me working.

And that’s the piece that matters.

The part nobody talks about: side effects are real

Let’s be very clear—GLP-1 medications are not always easy.

I experienced:

Nausea
Vomiting
Constipation (or the opposite end of the spectrum—yes, we’re being real here)
Fatigue
Food aversions
And let’s just say… unexpected digestive chaos

I went into it thinking, “I’ll be fine.”

I was not “fine.” 😅

Over time, some side effects improved. But I also learned something important:

How I eat matters just as much as the medication I take.

When I eat poorly, my body reminds me quickly.

No subtle hints. Loud reminders.

Nutrition is not optional (even on medication)

One of the biggest lessons for me was muscle loss.

I noticed it. My clothes fit differently. My strength changed. My “chicken wing arms” became a family joke (thanks, kids 🙃).

That’s when I stopped treating nutrition like an afterthought.

I went back to basics:

Meal planning every 2 weeks
Grocery shopping with intention
Prioritizing protein, fruits, and vegetables
Including leftovers (because real life exists)
Getting the whole family involved so it actually sticks

And something interesting happened:

Less bloating. Less discomfort. More energy. Fewer side effects.

Food wasn’t just fuel—it became part of my recovery and progress.

Let’s talk about water (yes, water)

Now… water and I have had a long-standing disagreement.

I’ve literally said, “Water will rust my insides.” 😄

But guess what?

It turns out hydration is important. Who knew.

So now I keep water everywhere:

Desk
Nightstand
Gym bag
Car (because I’m trying)

I drink about 1–2 liters a day now, which is a big deal for me.

And yes, at first I was basically living in the bathroom.

But like everything else—your body adjusts.

The real truth: medication is a tool, not the solution

For me, GLP-1 medication was the kickstart.

It helped quiet the noise enough for me to finally build habits I had struggled to maintain.

But the real change came when I added:

Strength training
Running and walking consistency
Better nutrition
Accountability
And honestly… willingness to stop making excuses

It took almost a year for everything to click into place.

Not overnight. Not perfectly. Not without setbacks.

But it did happen.

Final thought: your journey doesn’t have to look like anyone else’s

Your path may include medication. It may not.

It may start with walking. Or pain management. Or simply deciding “I want more for my future self.”

There is no single right way—but there is a starting point.

And here’s what I know for sure:

You don’t have to be perfect.

You just have to begin.

Because every small step builds the next one.

And I can’t wait to hear where your journey takes you.