What Your ozempic, Mounjaro Prescription Doesn’t Come With (But Should)

GLP- 1 & Female Fitness support and tips

I’ve been supporting women through hormonal challenges for nearly two decades. Pregnancy. Postnatal recovery. Perimenopause. Now — the GLP-1 era.

Lately, I’ve heard many women are asking the same question over and over …

“I’m on Ozempic. I’m doing everything right (eating protein, exercising more and 10K steps).  Why isn’t it working the way I thought it would?”

And my answer is always the same. Because the prescription came WITHOUT a plan.

The women who thrive GLP-1,s use them use them with intention, strategy, and have plan built around their body.  The ones who struggle (& put the weight back on) were basically told to “just take the shot” and figure the rest out themselves.

The GLP-1 Era Is Here. Are You Ready For It?

GLP-1 receptor agonists are genuinely changing the conversation around women’s health. I’m not here to tell you whether to take one. That’s between you and your doctor.

But I am here to tell you what 20 years of working specifically with women’s bodies has made crystal clear.

That gap — between thriving and just losing weight — comes down to what you build around the medication.

Here’s what that looks like in practice….

1. Muscle Is Your Metabolic Currency. a GLP-1 Can’t Build THAT…

This is the one I wish every woman heard before she started.

Research shows that up to 40% of weight lost on GLP-1s without resistance training comes from muscle — not fat.

Source: Wilding et al., 2021, New England Journal of Medicine (STEP 1 Trial); Prado et al., 2024, Obesity Reviews

For women over 30, this is serious. Muscle governs your metabolism, your insulin sensitivity, your bone density, and your hormone balance. Lose it, and the scale might go down — but your metabolism breaks with it.

And here’s the stat that stops women in their tracks:

Research shows most women regain two-thirds of lost weight within a year of stopping GLP-1 medication – and the weight that comes back is primarily fat, not muscle.

Source: STEP 1 Trial Extension (Wilding et al., 2022, New England Journal of Medicine)

Without the right foundations in place, you can end up in a worse metabolic position than before you started.

The good news? You don’t need to ONLY lift heavy to protect your muscle. What matters is challenging your muscles regularly. That can look like:

• Bodyweight exercises
• Resistance bands
• Dumbbells
• Pilates
• Slowing movements down and increasing time under tension
• Improving movement quality

For some women, heavier strength training is absolutely appropriate. But it’s not the only path — and it’s not suitable or accessible for everyone. What matters is consistent, progressive challenge.

2. Your Nervous System Is Not a Wellness Afterthought

Rapid weight loss is a physical stressor.

Stress elevates cortisol. So for women over 30, high cortisol is a fat-storage signal — particularly around the midline. Learn more here.

High cortisol also means your body struggles to absorb protein properly. So even if you’re hitting your protein targets, you may not be getting the benefit. If you’re in perimenopause, this is amplified. Declining estrogen already causes cortisol to rise. Add the physiological stress of rapid weight loss and a high training volume, and you’re working directly against your own hormones.

 Diaphragmatic breathing is not a wellness extra.

It’s the signal that tells your nervous system it is safe. Five minutes of intentional breathwork daily — 4 counts in, hold 2, 6–8 counts out — can meaningfully shift your cortisol response and support fat loss long term.

Grab my complimentary CORE BREATH infographic here

Also if you’re over 36 speak with your doctor about whether HRT is appropriate — the drop in estrogen at this stage directly elevates cortisol and can work against your progress. (Please remember there is no single blood test that can confirm perimenopause symptoms because hormone levels fluctuate wildly from day to day …so if a GP is solely using this it’s a bit of a red flag )

I highly recommend the doctors at WellFemme Australia – they are all very well versed in female hormones and best of all telehealth appointments make it very easy.

3. Protein First. Every Meal.

GLP-1s suppress appetite significantly. This is their mechanism — and their hidden risk. When you’re not hungry, it is very easy to under-eat protein without realising it.

Aim for 1.6–2.2g of protein per kilogram of bodyweight daily. Prioritise it first at every meal, before fullness kicks in. The easy way to increase your protein with with a quality protein powder and delicious smoothie recipes. Here are my favourites

Important : if cortisol is high, your body won’t absorb protein efficiently. Both the protein and the nervous system piece need to be addressed together. We address this in my BFABMETHOD™ program – where I provide you with an optimal nutrition plan including clinical nutritionist meal plans, recipes and shopping lists called Kitchen Core™. Combined with my proven female specific workouts. Learn more here

4. Core and Pelvic Floor training – GLP-1s Don’t Touch This & trying to DIY KEGELS WILL NOT HELP.

Your deep core = your diaphragm, pelvic floor, and transverse abdominis — is your body’s internal pressure management system. It supports your spine. It regulates intra-abdominal pressure. It is directly connected to your nervous system and your hormonal health.

GLP-1 medication such as Ozempic, Mounjaro, Wegovy etc does not improve the function of this area. Excessive crunches and Kegels don’t either.

Intelligent, modern core training the kind that works with breath, pressure, and whole-body movement — is what actually changes this. This is the exact foundation my BFABMETHOD™ program was built on. I believe your core is just the beginning and when this essential foundation is working optimally everything else becomes seamless, from nervous system regulation, and progressing to heavy weights and more dynamic workouts.

Best of all you can begin TODAY and you don’t even need to put your activewear on. Discovering your “true” core can happen from as little as 5 minutes a day as you move through your daily activities.

Download my complimentary core and pelvic floor guide here

5. Have an Exit StrategY. Life after A glp-1

This is what most women are never told, and it’s the most important advice of all.

Whether you’re planning to stay on your medication long term or not, you need to build a foundation that works independently of the GLP-1 medication. Research backs this up directly: women who combined supervised exercise with GLP-1 therapy regained significantly less weight after stopping than those on medication alone.

Source: Jensen et al., 2024, published alongside the STEP 4 and SURMOUNT extension analyses

The medication is the tool. What you build around it is the result.

If you’re in perimenopause — or over 30 — this matters even more. Declining estrogen is already working against your muscle and bone density. The strategy layer isn’t optional. It’s everything for long-term results and longevity.

Where to Start on your GLP-1 Ozempic, Mounjaro, Wegovy JOURNEY

If you’ve been handed a prescription and told to figure the rest out yourself, you’re not alone, and it’s not your fault.

My proven BFABMETHOD™ was built specifically for women navigating these exact hormonal crossroads.

BFABMETHOD™ isn’t another program. It’s an evidence-based female fitness framework that underpins everything I offer. Whether you train with with me 1:1 (in person or virtually) join a Brisbane class, attend a workshop or become an online member, you will learn the same proven method.

Every service teaches the same BFABMETHOD™

The only difference is how much support you’d like.

My goal is to empower you to use exercise and nutrition as ways to connect to your body rather than just a tools to change it. Also to push you in ways that keep you meeting your body exactly where you’re at while preventing common injuries including diastasis recti, back pain, pelvic floor concerns and hormone disruption. Discover more here

I’ve connected with hundreds of women on GLP-1s. The ones who kept the results had one thing in common. It wasn’t willpower.

Connect with me here for a 1:1 no obligation discovery chat