Ep #195: GLP-1 and Muscle Loss in Perimenopause: What to Eat to Protect It with Natalie Bean

If you're on a GLP-1 and nobody told you how to eat on it, this one's for you. We get into it in depth.Andrea Donsky, nutritionist, bestselling author of Nourishing Menopause, 7x published menopause researcher, menopause educator, and co-founder of wearemorphus.com, sits down with nutrition and fitness coach Natalie Bean, who is GLP-1 certified and has spent 31 years helping people change how they eat. If you're taking Ozempic, Mounjaro, or Wegovy, thinking about it, or you just want to take back control with food, Natalie walks through what actually protects your body. Spoiler: protein is not optional, and the scale is not the whole story.What you'll learn:Why a GLP-1 can cost you 25 to 40 percent of your weight as muscle, and how to push back with foodHow much protein women in perimenopause and menopause really need (and why it climbs on a GLP-1)Whether you'll gain the weight back when you stop, and what a maintenance dose actually doesThe GLP-1 side effects nobody warns you about, from dry mouth to constipation to brittle bonesWhy cardio is not the enemy, and where strength training and cortisol fit inChapters0:00 GLP-1 and muscle loss: the Mayo Clinic stat that stopped me0:48 Meet Natalie Bean and who GLP-1 meds are really for4:45 Food noise, sugar cravings, and insulin resistance after 409:45 Do you gain the weight back after stopping a GLP-1?14:10 How much protein you actually need on a GLP-119:40 GLP-1 side effects: dry mouth, digestion, bones, dehydration25:10 Fiber, constipation, and eating every 2 to 3 hours30:10 Why consistency beats variety when you start over35:10 Cortisol, cardio vs strength, and non-negotiable supplementsListen to this next:Tired of Fighting Food Cravings? Try This Instead: https://youtu.be/2PQxAbnll8sWork with Natalie: https://nutritionforeverinc.com/Send us Fan Mail ======Morphus: Menopause Reimagined💊 Shop Morphus Supplements: https://wearemorphus.com/collections/all📖 Order "Nourishing Menopause: Powerful Nutrition & Lifestyle Strategies to Feel Your Best." (Simon & Schuster, May 5, 2026)Amazon Canada: https://amzn.to/4xaREJK Amazon US: https://amzn.to/4rFj7jk 📰 As seen in USA Today: https://bit.ly/43nrMwO  ✅ Fill out our surveys: https://bit.ly/4jcVuLh🦋 SUBSCRIBE to our list: https://bit.ly/3VdDA0VFOLLOW US: TikTok @andreadonsky & @wearemorphusInstagram: @wearemorphus | @andreadonskyFacebook: /wearemorphusDISCLAIMER: This is not medical advice. Always consult your healthcare provider. This podcast contains affiliate links; Morphus may earn a commission. Thank you for your support.