The Antidote: A Better Way to Think About Weight Loss and Wellness
Welcome to The Antidote. Our new newsletter that aims to cut through the noise of the health and fitness world. Every few weeks, we’ll be diving into science-backed insights to help you feel empowered in your body and supported in your goals.
Why “The Antidote”?
Because I’ve had enough of the toxic side of this industry. The lies. The shame. The injuries. The influencers on drugs. The endless stream of misinformation and disconnection from reality.
I’m not here for any of that.
I’m here to be the antidote—a place of honesty, evidence, and actual support.
What’s Toxic Right Now? Ozempic Shaming.
Let’s talk about the GLP-1 medications everyone’s debating: Ozempic and Wegovy.
Here’s the truth:
These medications were originally created for people with type 2 diabetes. They reduce appetite, food obsession, and sometimes even alcohol cravings. They’re powerful, and for many people, they work. Weight loss is often significant—and yes, it usually comes back if the medication is stopped. That’s mostly due to a resurgence in hunger and perhaps psychological effects of no longer being medicated.
But here's where the toxic narrative comes in: people are now shaming others for how they’re losing weight, particularly accusing these meds of causing “dangerous” muscle loss.
Let’s break that down.
Fat Loss vs. Lean Mass: What Are We Actually Losing?
When someone loses weight, it matters what kind of weight they’re losing.
There are two main types:
Fat Mass
Fat-Free Mass (aka Lean Mass): This includes muscle, water, bones, and organs.
You could lose 20 lbs and look exactly the same in the mirror—if most of that came from muscle or water. That’s why the scale is a lousy tool for tracking body transformation.
Instead, we look at body fat percentage to get a clearer picture.
For example:
NBA players: 7–12%
Female beach volleyball players: ~14%
Donald Trump (as publicly estimated): ~35%
The how of weight loss determines what we lose. And guess what? All significant weight loss—whether with meds or not—results in some lean tissue loss.
Let’s look at two scenarios.
Case One: The Cardio Vegan
An overweight person decides to lose weight through a calorie-restricted diet, but:
Doesn’t lift weights
Eats very little protein
May or may not use a GLP-1 medication
Result?
They’ll likely lose more lean tissue than fat. Their body composition might not actually change that much—they’ll just be smaller, weaker, and possibly have a slower metabolism.
They may also lose bone density due to lack of mechanical loading (no strength training). That’s not because of the medication—it’s because of the approach.
Case Two: The Strength & Steak Plan
Same calorie deficit, but this time:
They lift weights consistently
They eat plenty of protein
They focus on strength, not just the scale
Result?
They can preserve—or even build—muscle while losing fat. The scale might not move much, but clothing fits better, and body fat percentage drops. The body becomes more athletic. Energy improves. Strength goes up.
This works best for small to moderate weight losses—under 10–15% of one’s highest weight. Beyond that point, some muscle and water loss is inevitable, even with the best habits in place.
So Does Ozempic “Cause” Muscle Loss?
No.
Rapid weight loss without strength training and protein?
That causes muscle loss.
GLP-1 medications?
They make eating less easier. That’s it.
The idea that these drugs are somehow uniquely dangerous is misleading—and frankly, unhelpful.
The Bigger Picture
Let’s say someone starts at 250 lbs and works hard—with resistance training, great nutrition, and (maybe) a GLP-1 prescription. They lose 50 lbs.
Here’s a realistic outcome:
Fat lost: ~40 lbs
Lean tissue lost: ~10 lbs (mostly water, some muscle)
Healthspan and lifespan gains: A decade or more
That is a life-changing transformation.
Shaming people for how they got there—whether with medication, coaching, or lifestyle changes—is harmful.
Let’s Stop Doing This:
Making someone’s medical decisions your business
Shaming people for needing or choosing help
Pretending that all weight loss should be “pure” fat
Ignoring the reality that lean losses happen with any significant fat loss
In fact, in one Ozempic trial, the placebo group lost more lean mass than those on the drug.
Final Word: You Deserve Support
Weight loss is hard. Body composition change is hard. And it’s worth doing if it supports your health goals.
So if you're considering help—whether that’s from medication, coaching, or both—make sure your plan includes:
✅ Resistance training
✅ Adequate protein
✅ Realistic expectations
✅ Compassion—for yourself and others
Meet Our New RD: Emily!
A few months ago, two of our amazing RDs left for careers in food regulation. It was a big shift. When hiring again, I knew I wanted someone who really wanted to be in private practice—someone who believed in coaching, relationships, and transformation.
Then I met Emily.
We were chatting about her clinical training and I asked her how she felt working in primary care teams. She said:
“In my experience, the dietitians I worked with seemed to discourage clients from trying to lose weight. I get body neutrality and realistic goals, but… if someone asks for help with weight loss, isn’t that our job?”
Exactly. She nailed it.
What she described is often a mix of burnout and cynicism in our field. Yes, sustained weight loss is challenging. But it’s possible, and people do it every day—with the right support.
Emily’s down-to-earth, values trust, and is amazing in the kitchen (seriously, her food photography is incredible). She’ll be working with clients looking to:
Improve body composition
Manage chronic disease
Lose weight sustainably
I'm still in this work too—but I’m so glad to have Emily by my side.
Book here for your FREE discovery call with Emily today
Thanks for reading The Antidote.
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More soon.
Stay strong, stay curious, and don’t buy into the toxic noise.
— KB