Guides
What the research says about keeping muscle.
GLP-1
Does Ozempic or Wegovy Cause Muscle Loss? What Scans Show
Body scans show about 38–40% of weight lost on Ozempic or Wegovy was lean mass, versus about 25% on tirzepatide. What that means and how to keep more muscle.
6 min read · 8 sources
Does Zepbound Cause Muscle Loss? What Body Scans Show
In a Zepbound body scan study, about 75% of the weight lost was fat and 25% lean mass. What that means for muscle, who is at risk, and how to keep yours.
9 min read · 20 sources
Mounjaro in the UK: NHS Rules, Private Cost, and Keeping Muscle
Mounjaro and Zepbound are the same medicine. Who qualifies on the NHS in September 2026, what it costs privately, and what no UK guidance tells you about muscle.
9 min read · 14 sources
How Much Protein on Ozempic, Zepbound or Mounjaro a Day?
Protein ranges for people on Ozempic, Wegovy, Mounjaro or Zepbound, which body weight to use if your BMI is 30+, and how to split it into small meals.
6 min read · 6 sources
GLP-1 Meal Plan: 7 Days of High-Protein Meals
A free 7-day high-protein meal plan for Ozempic, Wegovy, Mounjaro and Zepbound, with the protein in every meal, a low-appetite version and a grocery list.
9 min read · 15 sources
GLP-1 Grocery List: A Printable High-Protein Shop
A free printable GLP-1 grocery list with the protein in every item, a low-appetite basket, cheap swaps and what to check on labels. No email needed.
7 min read · 6 sources
GLP-1 Apps: What They Charge For, and What You Can Get Free
We checked 19 GLP-1 apps: they charge $35 to $120 a year, and only one measures fat vs lean mass. A protein target, strength plan and muscle estimate are free on Dyadfit.
10 min read · 5 sources
GLP-1 Workout Plan: Free 12-Week Beginner Strength Program
Free 12-week GLP-1 workout plan with home and gym strength sessions for Ozempic, Wegovy, Mounjaro and Zepbound, plus progression and sick-day tips.
8 min read · 13 sources
How Much Water Should You Drink on Mounjaro or Wegovy?
About 35 ml per kg a day, and more than you think, because eating less removes the water you got from food. Free calculator, dehydration signs and sick-day rules.
9 min read · 9 sources
What Happens When You Stop Ozempic, Mounjaro or Zepbound?
Two major trials followed people after stopping semaglutide or tirzepatide. See how much weight returned, what was not measured and what to ask your prescriber.
6 min read · 6 sources
Fat loss
Tracking
Signs You're Losing Muscle Instead of Fat (How to Check)
The clearest signs you're losing muscle instead of fat, what a scale, tape measure and smart scale can and can't tell you, and a simple weekly check at home.
6 min read · 7 sources
How to Measure Muscle Mass at Home: Methods Compared
No home tool measures muscle directly. How to use a grip test, chair stand test, tape measure and smart scale at home, and what each one can tell you.
10 min read · 17 sources
Are Smart Scales Accurate for Body Fat? What the Studies Say
Smart scales weigh you accurately, but body-fat readings are estimates. See what studies comparing them with DXA found, plus a simple weekly routine for trends.
6 min read · 9 sources
Strength
Getting started
Protect the body you're working for.
Founding members get in first. If you subscribe during early access, you keep $59.99 a year for as long as your subscription stays active. See the Terms of Use.