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CNN
12 hours ago
- Health
- CNN
Taking GLP-1s for weight loss? Here's why strength training is key
Wellness Food & health Prescription drugsFacebookTweetLink Follow Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. More than 15 million Americans are now losing weight with GLP-1 drugs. The medications — drugs like Ozempic, Wegovy and Mounjaro that were originally created to treat type 2 diabetes — have been shown to produce superior weight loss effects with little risk, according to a 2023 study. If you're taking one or considering it, though, it's important to remember that using the drugs to suppress appetite doesn't just contribute to fat loss. Taking them also can result in reduced muscle mass. How much is uncertain, but studies have indicated that anywhere between 15% to 60% of the weight people lose is lean muscle mass — meaning that if you shed 50 pounds, you will potentially be losing 7.5 to 30 pounds of your lean muscle. 'Many patients underestimate their weakness when on these drugs until it shows up functionally, like when they're going up the stairs,' said Dr. Peter Wenger, an affiliate clinical assistant professor at Rutgers New Jersey Medical School. Wenger is also a family medicine and sports medicine physician in Lawrenceville, New Jersey, who regularly works with people on GLP-1s. If you're on a GLP-1 weight-loss program, it's important to formulate a weekly exercise routine that includes strength training to protect your health and your physical independence. Strong muscles are key to maintaining sturdy bones and preventing falls, and they are important for long-term metabolic health. Exercise and strength training to stave off too much muscle loss are especially critical if you're 65 or older. 'People 65 and above are already at risk of sarcopenia,' said Dr. Viral Shah, an endocrinologist and director of diabetes clinical research at the Center for Diabetes and Metabolic Diseases at the Indiana University School of Medicine in Indianapolis. Sarcopenia is the age-related loss of muscle mass, strength and function. 'If those people lose even 10% to 15% of lean mass, it's still significant because they have low mass to begin with.' But lost muscle mass isn't good for anyone, no matter your age. 'Even when you're relatively young, you feel so much older because you lose muscle mass so rapidly on these drugs,' Wenger said. Wenger and other experts share tips on how to safely build muscle strength while using a GLP-1. Before you rush to the gym and start pumping iron, be aware that while on a GLP-1, you may experience a reduced appetite and nausea, especially during the dose-adjustment phase at the start of your treatment. You may also feel fatigued and dizzy. As a result, your strength training should begin with a lower intensity than the average person, and your progression to heavier weights should be more gradual. 'We recommend shorter sessions to accommodate nausea or fatigue,' Wenger said. 'We also focus on complex dynamic movements like squats and dead lifts more than machines, as they teach coordination in using different body parts simultaneously.' Ideally, a professional will develop an individualized exercise plan for you. If that's not possible, Shah's general recommendation to his GLP-1 patients is to do resistance exercises three times per week and aerobic exercise another three days. Regular movement is definitely important, said Stan Ward, senior personal training manager at fitness club Equinox, who is based in Plano, Texas. 'Movement can be very productive for your energy levels, even if it's low-level movement like walking or biking,' Ward said. 'And make sure you're getting adequate sleep. That's commonly overlooked.' Experts emphasize the importance of taking in enough protein every day, which is key to building muscle. Specifically, Shah said people on GLP-1s need about 1 to 1.2 grams per kilogram of weight. For someone weighing 150 pounds (68 kilograms), that equals 68 to 81.6 grams of protein daily. The timing of your protein intake, along with the necessary carbohydrates, is also important. 'Because people on GLP-1s have reduced appetites and sometimes nausea, that can lead to underfueling,' Wenger said. 'They will often not eat for extended periods of time. But if you don't plan your meals around your workouts, that can contribute to even more muscle loss.' This is because your body needs nutrients both to fuel your workouts and, afterward, to replenish your energy stores and repair muscle tissue. Wenger recommends eating an hour or two before exercising since GLP-1s slow digestion. 'Eating too close to a workout may lead to bloating, nausea and cramping,' Wenger said, 'particularly with moderate to high-intensity training.' Liquid snacks such as smoothies are best, he said, as they're better tolerated than solid food. After your workout, refuel within 30 to 60 minutes, which is when your muscles will be ready to take in nutrients. 'If your appetite is low, a protein shake or small snack with protein and carbs, such as Greek yogurt with fruit or chocolate milk, can be more manageable than a full meal,' Wenger said. All this planning may sound like a lot of work, but there is good news, Ward said. 'It can be hard to see you need to put some thought into this, when the medication is doing all of the work,' Ward said. 'But those who never used to exercise, or exercise regularly, can really see significant gains in their bodies.' Since the use of GLP-1s for weight loss is a new practice, more studies will be needed to determine how to best help the people using them, Shah said, especially when it comes to specific recommendations for exercise, nutrition and the building of lean muscle mass. 'We do not have good data to say 'X' type of exercise or amount is going to give the best results,' Shah said. Until then, make sure to incorporate strength training into your weekly exercise regimen — even if you're not on a GLP-1. 'Studies have shown your longevity and quality of life are all tied to muscle,' Ward said. 'And if you increase your muscle mass, you'll burn more calories, even at rest. So improving your muscle mass should be part of any training program. If I could find a way to shout this from the mountaintops, I'd love it.' Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
3 days ago
- Health
- CNN
Draft ‘Make America Healthy Again' report treads lightly on pesticides, processed foods
Agriculture Food & health Donald TrumpFacebookTweetLink Follow The Trump administration's strategy to 'Make America Healthy Again' will bypass aggressive action on farm-used pesticides or regulatory crackdowns on ultraprocessed foods, according to a draft document obtained by CNN. The MAHA Commission, led by US Health and Human Services Secretary Robert F. Kennedy Jr., is set to release in the coming weeks its finalized recommendations for addressing chronic diseases among American children. It is the second installment from the MAHA Commission, which in May issued a report laying out the main culprits it saw driving the chronic illnesses. 'President Trump pledged to Make America Healthy Again, and the Administration is committed to delivering on that pledge with Gold Standard Science. Until officially released by the White House and MAHA Commission, however, any documents purporting to be the second MAHA Report should be disregarded as speculative literature,' White House Spokesman Kush Desai said. A former federal official familiar with the document noted those briefed by the White House on the report have said the policies in the draft document appear to line up with what they were told. Kennedy has publicly railed against ultraprocessed foods, overprescription of medicine and Americans' exposure to commonly used pesticides in commercial farming. Yet the draft MAHA document, dated August 6, stops short of recommending some of the MAHA movement's key priorities — like targeting specific pesticides such as glyphosate — rankling many of Kennedy's longtime supporters. The draft report says the Department of Agriculture and the Environmental Protection Agency will prioritize research and precision technology that helps farmers reduce pesticide use. It also says the EPA 'will work to ensure that the public has awareness and confidence in EPA's robust pesticide review procedures.' Hundreds of MAHA advocates signed onto a letter late last week that pressed President Donald Trump to rebuke a congressional proposal that would shield pesticide and 'forever' chemical manufacturers from lawsuits linked to their products. The signees — which include former Kennedy campaign supporters, MAHA influencers and the nonprofit he chaired, Children's Health Defense — argue that there is significant evidence that these chemicals are linked to cancers, liver disease and other complications. That letter has since swelled to 350 signees, according to its organizers, who believe their efforts can pressure the administration to change the report before its public release. 'No one's trying to take away farmers' rights to grow food in a responsible manner. All we're asking is that companies whose products cause harm should be held liable in a court of law,' said David Murphy, former Kennedy finance director and the founder of United We Eat, a coalition of farmers and healthy food advocates. 'That seemed like a reasonable request to us,' Murphy said in an interview prior to the draft MAHA documents' circulation. Commercial farming groups have argued against further pesticide regulations, and blasted the first MAHA report's suggestion of links between chemicals such as glyphosate and atrazine and chronic health problems. Those farm groups' blowback prompted public assurances from Kennedy and Agriculture Secretary Brooke Rollins that the administration prioritizes farmers and Americans' confidence in the food supply. The administration will launch awareness campaigns around the benefits of whole foods, but is not unveiling any regulatory crackdown on ultraprocessed snacks that were key targets of the initial MAHA report. The draft document nods to new dietary guidelines, expected later this year, and an 'education campaign' alongside their release. The draft also cites a recent effort from the health and agricultural departments to define ultraprocessed foods, a first step in regulating their ingredients and marketing. While the draft also suggests that the FDA will take an aggressive approach to authorizing new additives in ultraprocessed foods, it stops short of recommending any crackdown on current products. Earlier this month, former FDA Commissioner Dr. David Kessler proposed a much bolder approach to declare that widely used ingredients in processed foods, like refined sugars and flours, are no longer considered safe.
CNN
08-08-2025
- Health
- CNN
Your orange juice may soon have a little less sugar, if FDA rule is enacted
Federal agencies Food & healthFacebookTweetLink Follow The orange juice at grocery stores could have a little bit less sugar if a proposed regulation goes into effect. The US Food and Drug Administration proposed a new regulation on Tuesday that would lower the minimum Brix requirement, which measures the sugar and other dissolved solid content of a liquid. The change would drop the amount of sugar in pasteurized orange juice from 10.5 to 10 degrees Brix, according to the FDA. For example, if a 100-gram sample of a liquid was made up of 50 grams of water and 50 grams of sugars and other dissolved solids –– such as pectin, organic acids and amino acids –– then the liquid would be 50 degrees on the Brix scale, according to the Ohio State University College of Food, Agricultural and Environmental Sciences. Why even have a minimum level of sugar for juice? It is part of the Standard of Identity, which the FDA set so that when customers buy pasteurized orange juice, they know what to expect from the taste, ingredients and manufacturing, according to a statement from the agency, which has over 250 such standards for specific foods. Orange juice, and other fruit juices, have been criticized for being a big source of sugars, but the change is not just for health concerns. Over the past few decades, severe weather and a bacterial disease have impacted Florida oranges, the statement said. A lower Brix minimum would make it easier for manufacturers to continue to produce orange juice that meets the domestic standards instead of importing from abroad. The change likely won't impact the taste or nutrients very much, the FDA said. The next step on the possible regulation isn't until November 4, when electronic or written comments from the public are due. Even if there is a little less sugar, should people avoid drinking juice altogether? The American Academy of Pediatrics, or AAP, recommends that caregivers don't give any fruit juice to infants under 12 months. For children 1 to 6 years old, the association recommends limiting fruit juice to no more than 4 to 6 ounces a day. Even without any added sugar, juicing fruit tends to lead to a high concentration of natural sugars and loses fiber and some other nutrients, said Dr. Tom Brenna, professor of pediatrics, human nutrition and chemistry at Dell Medical School of the University of Texas at Austin. Overconsuming is also much easier when drinking juice than eating a piece of fruit, he added. The sugar content is an especially important consideration for people who have diabetes, prediabetes or elevated blood sugars, said Charlotte, North Carolina-based dietitian Natalie Mokari. 'Whole fruits are better. You get the fiber, which is a nutrient, and you get more vitamins and minerals,' said Dr. Mark Corkins, chair of the AAP Committee on Nutrition and professor of pediatrics at the University of Tennessee Health Sciences Center in Memphis. While the AAP does not recommend juice, it can be OK to drink it in moderation, Corkins said. Even whole fruit juice shouldn't be used to completely substitute anyone's daily fruit or fluid needs, he said, but it can help supplement if needed. Many Americans, particularly teens, do not eat enough fruits, and 100% fruit juice can be a way to get some vitamins and minerals if consumed in small volumes, he added. And for people with limited mobility in their hands, peeling an orange or cutting an apple might not always be possible, in which case whole fruit juice may help supplement their diet, Mokari said. She recommended using small glasses when drinking juice. It is hard to feel satisfied when you have a giant glass and only filled it a quarter of the way, she said. And try to pair it with fiber and protein, she advised. If your kids want juice at breakfast, Mokari recommends including foods such as yogurt with a whole grain cereal, whole grain toast with peanut butter or even cheese toast. But the best option is always to have the whole fruit instead of juice, Corkins said. Sign up for CNN's Eat, But Better: Mediterranean Style. Our eight-part guide shows you a delicious expert-backed eating lifestyle that will boost your health for life.
