❌ Why Sustained Weight Loss Without Muscle Is a Total Fail
You might’ve lost weight. 🎉
But if you’ve been losing muscle along the way… we need to talk.
This episode will be short and sharp (ish) because I cover this A LOT—but today, we’re laser-focused on why sustainable weight loss is hard when you're losing muscle.
⏳ Muscle Loss Happens with Age—That’s a Given
But now, thanks to weight loss meds like Ozempic and Mounjaro, it’s happening faster and bigger.
The fear-mongering is out there, but the concern is real:
Most people on these meds are losing up to 50% muscle with their weight loss.
Why? Because they're losing weight without training.
And it’s not a drug issue—it’s a muscle issue.
This has been happening since the 800-calorie-diet days. The meds just speed it up.
🧠 Let’s Talk Storage Tanks (aka Your Muscles)
Muscle = Nutrient Storage.
Roughly 75–80% of your carbs are stored in your muscles.
🛑 Lose muscle = lose storage.
So where does the energy go?
Straight to fat.
🔧 Think of it like this:
You own 6 cars and have a 6-car garage = no problem.
Now you have 6 cars and a carport = problem.
Less muscle = less storage = more fat gain.
🧱 Anabolic Resistance: When Your Muscles Say "No Thanks"
If you don’t train your muscles, they go into anabolic resistance.
They stop responding to nutrients like a sponge turning into a stone.
🧽 Healthy muscle = sponge: absorbs amino acids, stores nutrients
🪨 Resistant muscle = stone: won’t absorb anything
And if you can’t get nutrients into your muscle, it can’t grow, repair, or survive.
You’re starving it—even if you’re eating well.
🧬 Hormonal Chaos from Muscle Loss
1. Leptin Drops ⬇️
Leptin tells your brain you’ve got enough energy.
Low leptin = brain thinks you’re starving = slows metabolism + increases hunger. 🍕🥱
Ghrelin = the hunger hormone.
More muscle loss = more ghrelin = more cravings.
Chronic dieting? Poor sleep? Ghrelin goes wild.
Insulin tries to shove nutrients into your muscle.
But if your muscle’s a stone? Nada.
The pancreas freaks out, pumps more insulin.
🚫 High insulin = fat storage ON, fat burning OFF
Not just for men—women need it too.
Muscle loss reduces it = less fat burning, more muscle wasting.
Aka the “Fountain of Youth” hormone.
Less growth hormone = less overnight fat burning and muscle building.
Myokines are released when you contract muscle.
They reduce inflammation, improve insulin sensitivity, and boost fat oxidation.
No training = no myokines = no fat burning 🔥
🔁 The Domino Effect
Here’s what you’re left with if you lose muscle:
❌ Less nutrient storage
❌ Anabolic resistance
❌ Hormonal havoc
❌ Slower metabolism
❌ More hunger
❌ Less fat burning
❌ Weaker immune function
📉 And your metabolic rate?
That drops too.
🚛 Be a Truck, Not a Prius
I use this analogy a lot:
You want to be a big diesel truck that burns through fuel.
Not a tiny hybrid that sips gas and stores every crumb.
Your muscle mass determines your metabolic rate.
More muscle = more calories burned doing nothing.
Let’s look at some real-life numbers:
Sedentary woman: 1400 calories/day
Active, muscular woman: 2200–2800 calories/day
One of my clients had a resting metabolic rate of 800 😱
That’s starvation level. And sadly, it’s common in chronic dieters.
🎯 So What’s the Fix?
You need to train.
You need to lift.
You need to eat protein.
You need to fight for your muscle like your life depends on it—because it kinda does.
💥 That’s why my Muscle Month (aka Muscle Mastery) program exists.
Too late to join live right now, but you can get the evergreen version anytime.
📦 60+ pieces of content
📚 You’ll know more than 90% of trainers
💌 Email me: joe@theshrinkshop.com to get on the waitlist for the next live round
💊 If You’re Using GLP-1 Meds… Listen Up
I celebrate your success. 👏
I want you to keep it and optimize it.
That’s why I’m writing a new program: RX Success
➡️ For those considering meds, taking them, optimizing them, or stepping away from them
➡️ Shorter, sharper, and designed for sustainable results
Coming soon. Stay tuned. 💻📆
🧩 Final Thought
The real problem?
Most people make this journey too complicated and don’t actually understand what’s happening in their bodies.
If I have one mission, it’s this:
👉 To eliminate confusion
👉 To turn frustration into inspiration
👉 To make results feel easy, joyful, and totally achievable
📬 Got questions? Just want to say hi?
Shoot me an email: jo@theshrinkshop.com
You deserve results that last. And I’m here to help you get them.
