What is the best guide to start with if I'm new to GLP-1 medications?

Start with the GLP-1 Guide. It explains how GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work, compares dosing, side effects and costs, and includes an interactive candidacy calculator so you can see whether these medications are typically appropriate for someone with your profile before you talk to a provider.

How much muscle do you lose on Ozempic or other GLP-1 drugs?

Clinical trial body-composition analyses suggest roughly 25–40% of the weight lost on GLP-1 medications can be lean mass rather than fat, especially with rapid loss and low protein intake. The Muscle-Sparing Protocol guide covers protein targets (generally 1.2–1.6 g per kg of goal body weight), leucine thresholds per meal, resistance training, and peptide co-therapies studied for lean-mass preservation.

Are peptides like BPC-157 and CJC-1295 legal and safe to use alongside GLP-1s?

Legality varies by compound: some peptides are available through licensed 503A compounding pharmacies with a prescription, while others are sold as research chemicals with no quality oversight. The Peptides Guide breaks down the 2026 legal landscape, safety profiles by compound, and how to verify a source with a legitimate third-party certificate of analysis (COA) before buying anything.

What's the difference between Ozempic, Wegovy, Mounjaro and Zepbound?

Ozempic and Wegovy are both semaglutide — Ozempic is FDA-approved for type 2 diabetes, Wegovy for chronic weight management at a higher dose. Mounjaro and Zepbound are both tirzepatide, a dual GIP/GLP-1 agonist — Mounjaro for diabetes, Zepbound for weight management. Tirzepatide has shown greater average weight loss in head-to-head trial data. The GLP-1 Guide includes a full side-effect, contraindication and cost comparison.

Are these guides written or reviewed by medical professionals?

Yes. Every guide on My Ozempic Diet is medically reviewed, cites clinical trial data and prescribing information, and is updated for the current 2026 landscape. They are educational resources, not medical advice — always confirm decisions about medications or peptide therapies with your own licensed clinician.

Do the guides include tools, or are they just articles?

Each guide includes interactive tools: a GLP-1 candidacy calculator, a peptide finder, a side-effect comparison matrix, and a lean-mass and protein calculator that outputs daily protein minimums, leucine thresholds and co-therapy considerations based on your weight, goal and GLP-1 compound.

How much muscle do you lose on Ozempic or Mounjaro?

Body-composition substudies of semaglutide and tirzepatide consistently show that roughly 25–40% of total weight lost is lean mass when no resistance training or protein strategy is in place. That proportion falls substantially — often to 10–20% — when protein intake is kept high and progressive resistance training is performed two to four times per week.

How much protein should I eat while on a GLP-1?

Most clinicians target 1.2–1.6 g of protein per kilogram of goal body weight per day during active GLP-1 weight loss, with the higher end favored for adults over 60 or anyone losing more than 1% of body weight per week. Each meal should deliver 2.5–3 g of leucine to trigger muscle protein synthesis.

Does CJC-1295 with Ipamorelin help preserve muscle on a GLP-1?

CJC-1295 and Ipamorelin amplify the body's natural growth-hormone pulses without the cortisol and prolactin elevation seen with older secretagogues. They are used to support nitrogen retention, recovery and sleep quality during an aggressive caloric deficit. These are prescription or research compounds and require physician supervision.

What does BPC-157 do during rapid weight loss?

BPC-157 is used for connective-tissue and gut-lining support. Rapid body-mass shifts change joint loading patterns and GLP-1 therapy commonly slows gastric emptying, so BPC-157 is often stacked for tendon, ligament and GI comfort. Human evidence remains limited and it is not FDA-approved.

Should I take creatine while on semaglutide?

Creatine monohydrate at 3–5 g per day is one of the most evidence-supported lean-mass preservation tools available and does not interact with GLP-1 receptor agonists. It requires adequate hydration, which matters more than usual given the reduced fluid intake common on these medications.

How do I know a peptide vendor is legitimate?

Require a batch-specific certificate of analysis from an ISO 17025 accredited third-party laboratory, US-based or FDA-registered manufacturing, HPLC purity above 98%, and full contact transparency. For prescription products, a 503A compounding pharmacy operating under a licensed prescriber is the only compliant route.

The Thrive After Oz Library

GLP-1, Peptide & Muscle Preservation Guides

Free, medically reviewed resources on GLP-1 medications like Ozempic, Wegovy, Mounjaro and Zepbound, peptide therapy and sourcing safety, and how to lose fat — not muscle — on semaglutide or tirzepatide.

Medically reviewed Interactive tools included Updated for 2026

Foundations15 min read

The GLP-1 Guide

Everything about GLP-1 receptor agonists — how they work, Ozempic vs. Wegovy vs. Mounjaro vs. Zepbound, side-effect and contraindication comparisons, provider options, and who an ideal candidate is.

Medication comparison tables
Interactive candidacy calculator
Side-effect & safety matrix
Vetted provider directory

Read guide

Peptides18 min read

The Peptides Guide

A plain-English tour of peptide therapy in 2026 — the science, benefit categories from recovery to metabolic health, legal status, safety by compound, and how to vet a source with a real COA.

2026 peptide landscape
Interactive peptide finder
Compound safety comparison
COA verification checklist

Read guide

Protocol12 min read

The GLP-1 Muscle-Sparing & Body Recomposition Protocol

How to lose fat — not muscle — on semaglutide or tirzepatide. Protein targets, leucine thresholds, resistance-training framework, and the peptide co-therapies studied for lean-mass preservation.

Lean mass & protein calculator
3 protocol modules
Sarcopenia risk assessment
Vetted sourcing matrix

Read guide

Quick answers

The short version, before you dive into a full guide.

Which GLP-1 is best for weight loss?: Tirzepatide (Zepbound, Mounjaro) has produced the greatest average weight loss in clinical trials — up to ~21% of body weight — ahead of semaglutide (Wegovy) at ~15%. See the GLP-1 Guide for the full comparison.
How do I avoid muscle loss on a GLP-1?: Hit 1.2–1.6 g of protein per kg of goal body weight daily, spread leucine across 3–4 meals, and lift 2–3x per week. The Muscle-Sparing Protocol calculates your exact targets.
Are peptides legal to buy in 2026?: Some — like certain growth-hormone secretagogues — are available via prescription through licensed 503A compounding pharmacies; others are unregulated research chemicals. The Peptides Guide maps the legal status compound by compound.
How do I know a peptide source is legitimate?: Require a batch-specific, third-party certificate of analysis (COA) from an ISO 17025-accredited lab, and verify it with the lab directly. Our COA verification checklist walks through it step by step.

How to use these guides

Start with the GLP-1 Guide if you're new to these medications. Explore the Peptides Guide to understand adjunct therapies. Then follow the Muscle-Sparing Protocol to make sure the weight you lose is fat — not the lean mass that keeps your metabolism strong. Each guide links back here so you can move between them at your own pace.

Guides FAQ

Common questions about GLP-1s, peptides, and what these guides cover.

Educational content only — not medical advice. Always consult a licensed clinician before starting, stopping, or combining any medication or peptide therapy.

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