Keywords: GLP-1 microdosing, Ozempic for menopause weight loss, menopause weight gain help, muscle loss on Ozempic, GLP-1s and strength training, hormone balance and GLP-1s
If you’ve ever felt like your body hit a wall when it comes to fat loss in your 40s, 50s, or beyond, you’re not imagining it. Hormonal shifts, muscle loss, stress, and poor sleep can create the perfect storm for stubborn fat gain, especially around the midsection.
Over the last year, GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro® have exploded in popularity as tools for weight loss. Whether you’re seeing it all over social media or hearing about it from friends, the buzz is real. But with that buzz comes confusion, hype, and misinformation.
Let’s break it down with clarity, compassion, and honesty.
What Are GLP-1s?
GLP-1s (glucagon-like peptide-1 receptor agonists) were originally developed to help people with type 2 diabetes manage blood sugar. These medications work by:
- Slowing how quickly food leaves the stomach
- Increasing feelings of fullness
- Regulating appetite
- Helping control blood glucose
Over time, it became clear they also promoted significant weight loss, and they are now FDA-approved for that purpose in specific populations. But like any intervention, they are not one-size-fits-all.
What is Microdosing, and Why Are More Women Trying It?
Many midlife women are exploring microdosing GLP-1s, taking a much smaller dose than the standard prescription amount.
Why?
Because it allows the body to adjust more gradually while minimizing side effects like nausea, fatigue, and GI upset. Microdosing may also:
- Help women preserve muscle mass by maintaining an appetite for protein
- Encourage slower, more sustainable fat loss
- Allow lifestyle changes to take root alongside the medication
I’ve seen this approach give women the space they need to create healthy habits, without feeling like they’re “crashing” into a dramatic change their body isn’t ready for.
But here’s the part that often gets left out…
Medication Alone Won’t Get You There
GLP-1s are a tool, not a magic wand. Yes, they can help you jumpstart weight loss. But they do not:
- Teach you how to build muscle
- Show you how to fuel your body
- Improve your mindset around food
- Create routines that support long-term success
One of the biggest risks of GLP-1 medications is muscle loss, especially if you’re under-eating or not doing resistance training. And for kidney donors or those with compromised renal health, that can be a major concern.
The Foundation Still Matters
If you’re using GLP-1s, especially if you’re microdosing these five foundations are non-negotiable:
- Protein First – Your body needs adequate protein to preserve and build muscle. This becomes even more important as you age.
- Strength Training – At least 2–3 times per week. Lifting weights is what helps shape your body, strengthen your bones, and fire up your metabolism.
- Sleep + Stress Management – GLP-1s won’t fix your cortisol levels. Managing stress and prioritizing sleep is essential for fat loss, hormone balance, and overall health.
- Hydration and Whole Foods – It’s not just about eating less. It’s about eating better—foods that nourish and support your long-term goals.
- Mindset Work – Your thoughts shape your habits. My clients learn how to replace the “start over Monday” loop with habits that last through weekends, vacations, and life’s curveballs.
What I Help My Clients Do
As an RN, kidney donor, and certified health coach who specializes in working with women in menopause and post-menopause, I support my clients whether they’re using medications or not. Some are curious about GLP-1s, others are on them, and many choose to go medication-free.
Here’s what we focus on:
- Rebalancing hormones naturally through nutrition, movement, and consistency
- Reducing inflammation and improving lab values (especially important for kidney donors)
- Improving energy, sleep, and mood because weight loss is about more than a number
- Creating sustainable routines that you can maintain long after any medication is gone
I’ve been there. I’ve had to reinvent my health after donating a kidney, navigating menopause, recovering from surgery, and walking through grief. I know what it feels like to feel stuck, and I also know what it takes to feel empowered again.
✨ If you’re ready to build sustainable fat loss habits, whether you’re microdosing GLP-1s, taking medication, or not using anything at all, I’d love to help.
👉 Check out my program and let’s work together to build a body and lifestyle you love.