Don't lose muscle while you lose weight.

If this sounds like you

The pattern

• The scale is moving but your clothes feel different in a way you can't explain, and you suspect it's lean mass, not just fat.
• Your appetite is suppressed enough that hitting any protein target feels mechanical, and you don't know what counts as enough.
• You're worried about the post-medication phase: what happens to body composition if you stop, and what state your body will be in.
• Your prescribing doctor is monitoring weight and HbA1c, but no one is tracking what's actually happening to your muscle, bone, or strength.

The Catalyst protocol

The method

1. 01The Catalyst Healthspan Assessment as a baseline. Body Composition (Skeletal Muscle Index from InBody segmental analysis), Strength (1RM-scaled testing on key compound movements), Stability, and Cardiorespiratory Fitness, measured before or early in your GLP-1 course so we can defend it against the medication's catabolic pressure.
2. 02Resistance training, twice weekly minimum. Heavy compound movements (squat, deadlift, press, row variants) at intensities that preserve lean mass during caloric deficit. Per Murphy et al. (2014, FASEB J) and Longland et al. (2016, AJCN), resistance training plus elevated protein intake during energy deficit preserves muscle mass and can even support concurrent gains.
3. 03Protein-led nutrition coordination. A target of 1.6 to 2.2 g protein per kg body weight per day, distributed across meals, to counter the appetite-suppressed default of under-eating protein. Nutrition coaching included.
4. 0416-week Checkpoint re-tests. Skeletal Muscle Index, strength benchmarks, and Body Composition re-measured against baseline, so you and your prescribing clinician can see what the medication and the training are actually doing together.
5. 05Coordination with your medical team. We work alongside your endocrinologist, GP, or weight-management clinic. We don't prescribe; we protect the muscle, bone, and strength the medication doesn't.