Everyone's talking about Ozempic, Wegovy, and Mounjaro. But nobody's talking about what's actually happening to your body when you use them — and what happens when you stop.

The research is clear: without lifting and eating enough protein, up to 25-40% of weight lost on these drugs is muscle. Not fat. Muscle. And when people stop? Most of the weight comes back — fast.

In this episode, we break down what the science actually says about GLP-1 medications and body composition, why muscle is your most important long-term asset, and what every woman needs to be doing — whether she's on a weight loss drug or not.

You'll learn:

• Why muscle loss is the hidden cost of GLP-1 drugs — and how to prevent it
• What a real-world case series found when patients combined resistance training + high protein with their medication (the results are wild)
• Why weight always comes back when you stop — and what actually protects you
• How much protein you actually need and how to hit it without going over calories
• Why lifting heavy is the most important thing any woman can do for her long-term health

Whether you're on these medications, considering them, or just watching everyone around you talk about them — this episode is essential listening. 💚

References:

doi:10.1177/2050313X251388724

doi:10.1016/S2589-5370(25)00614-5.

doi:10.1001/jamainternmed.2025.6112

doi:10.1001/jama.2023.24945

doi:10.1016/S2213-8587(24)00182-7

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

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💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

Fat loss is one of the most talked-about topics in health and fitness — and one of the most misunderstood.

Most approaches get it wrong from the start. Slash calories too hard, add a tonne of cardio, cut out entire food groups — and yes, the scales might move at first. But the longer-term result is often lost muscle, a sluggish metabolism, tanked energy, and a rebound that leaves you worse off than before.

In this episode, we cut through the noise and get into what actually works.

You'll learn:

• Why extreme calorie restriction triggers metabolic adaptation — and how to avoid it
• The role of protein in preserving muscle during a fat loss phase
• Why resistance training is non-negotiable (and why cardio alone won't cut it)
• How to set up a deficit that drives real results without wrecking your hormones
• The underrated role of sleep and stress in body composition
• How to structure a longer fat loss phase — including why diet breaks are a smart strategy, not a cop-out
• How to troubleshoot a stall without going more extreme

This isn't about restriction, willpower, or punishment. It's about working with your body — not against it.

If you want to lose fat, keep your muscle, and come out the other side feeling stronger — this one's for you. 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.

All-or-nothing thinking is one of the biggest reasons ladies struggle with consistency in their health and fitness journey.

When things are perfect, it’s easy to stay on track. But when life gets busy, stressful, or unpredictable, many people feel like they’ve “failed” and abandon the plan completely.

In this episode, we explore the “Good, Better, Best” mindset — a simple framework that helps you stay consistent even when life isn’t ideal.

You’ll learn how to replace perfectionism with practical decision-making, and how small supportive choices can keep you progressing toward your goals.

We also walk through real-life examples for meal prep, takeaway situations, and training when time or energy is low.

Because sustainable progress doesn’t come from perfect days — it comes from consistently choosing the best option available in the situation you’re in. 💚

Love this episode? 💚 Share it on your intagram story and tag me @sami_livestrong

Want to connect?

🤝🏽 Follow me on Instagram:

https://www.instagram.com/sami_livestrong/

💪🏼 Ready to start living a Stronger Life — inside and out?
Apply for my online coaching program here:

bit.ly/ApplywithSami

🔥 Please subscribe, rate & review if you enjoyed this ep!

Disclaimer: The Live Stronger with Sami podcast is not a substitute for a health professional's individualised advice. The advice given is general in nature and should not be used to treat any medical conditions, illnesses or injuries. Please consult your medical professional before implementing any of the advice discussed in this episode.