Can you actually get off GLP-1s without regaining the weight?

Added: 2026-05-30

[00:00:00]Most people who come off GLP1s gain the weight  back not because the medication failed, not because their metabolism is broken, but because  of what they did or didn't do while they were on it. So, the question isn't really can you get off  GLP1s without regaining the weight? The answer to that is yes. The real question is what determines  whether you're someone who keeps the weight off or someone who gains it all back within months.  That's what this video is about. I've worked with people on both sides. clients who have come off  semaglutide, tirzepatide and retatrutide and kept every kilo off and then clients who have rebound  completely within weeks. The difference wasn't the medication, it wasn't genetics, it was habits  and it was timing. We're going to cover what most people get wrong when they come off GLP1s. What  you need to be doing right now while you're still on them, how to actually taper off properly and  who might benefit from staying on a low dose long term. The biggest mistake I see people making is  waiting until they come off them to start thinking about maintenance. By then, it's already too late.  Coming off JLP1 successfully doesn't start when you stop taking them. It starts while you're still  on them. Because here's what GLP1s actually do.

[00:01:13]Semaglutide, trappepide, reatride, they all reduce  appetite, improve blood sugar control, and make it easier to lose weight. That's not up for debate  anymore. They work, but they don't automatically teach your body or your habits how to maintain  that weight loss when they're gone. And that's where people run into problems. The medication  creates a window. A window where appetite is quieter, cravings are reduced, and it's genuinely  easier to make better choices. The people who keep the weight off are the ones who use that window,  and the people who regain it are the ones who don't. One of the most common problems that people  worry about when they're on GLP1 medications is muscle loss. and also changes in body composition.  And yes, this happens. But what most people don't realize is that this isn't caused by the drug  itself. It's caused by undereating protein.

[00:02:03]When your appetite drops, which is a big part  of why these medications work, most people end up eating less of everything, including protein.  And that's where the problems start. Your body needs protein to maintain muscle mass. And muscle  is one of the biggest drivers of your metabolism.

[00:02:18]low muscle and your metabolic rate drops, which  makes it much easier to regain the weight when the medication is gone. And this is a non-negotiable.  No matter what JLP1 medication you're on, you need to be eating at least one gram of protein  per pound of your ideal body weight per day. Not your current weight, your ideal weight. That is  your target. And hitting your protein goal doesn't just change your metabolism. It changes how you  look when you lose fat. You get a lean, toned result instead of a deflated one. It significantly  reduces the risk of what people call ompic face, that gaunt aged look that comes from losing muscle  alongside fat. So regardless of anything else in this video, get your protein in every single  day. Now, here's something that doesn't get talked about enough. GLP1s don't just affect your  appetite. They affect dopamine pathways in the brain, which is why people often notice reduced  cravings, but not just for food, for alcohol, impulsive behaviors, even gambling. The research  on this is fascinating, but still evolving. But what that means practically is this. Being on a  GLP1 gives you a genuine advantage. The noise is quieter, the cravings are lower, and it makes it  significantly easier to build better habits. But that window is only useful if you use it. You  need to take advantage of this window. You need to build these habits now so you can continue them  later. Because I've also seen the opposite. people who override the medication, who push through the  reduced appetite, who continue old patterns even when they're on it, and when they come off,  there's nothing in place to support them. So, if you're on a GLP1 right now, this is the time  to build structured meals, prioritize protein at every meal, create consistent eating patterns,  establish a training routine, improve your sleep, and reduce reliance on alcohol. Not perfectly,  but consistently. Because when you come off, these habits are going to be what carries you,  not the medication. And I want to be really clear here. This isn't just about food. I'm talking  about sleep. I'm talking about stress, movement, alcohol consumption. All of these will impact  your ability to maintain your weight loss long term. The medication makes this easier to address,  so use it to your advantage. Now, let's talk about the process of actually coming off. Because  this is another area where people go wrong.

[00:04:36]They stop abruptly and then they're surprised  when everything feels harder. Hunger increases, cravings come back, energy feels different and  they assume something is wrong or they think that they need the medication that they have no chance  without it. Nothing is wrong. What's happening is their body is missing out on something that was  picking up a lot of slack and doing a lot of the work. So instead of stopping abruptly, you want  to taper. Gradually reduce your dose over weeks or even months. This allows your body to adjust  slowly, your hunger signals can recalibrate, your metabolism can stabilize, and your habits to  take over where the medication was. And this is of course something you should be doing with guidance  from your doctor. But the key principle is simple.

[00:05:19]Don't rush it. Give your body time. Now, I want to  be honest here because I have seen both outcomes.

[00:05:25]The clients and people I've seen who have come off  JLP1s and maintained their weight loss all have a few things in common. They used the time on their  medication to genuinely change their habits. They built a training routine. They made sure they were  getting their protein in. They addressed sleep and stress, and they tapered off slowly. People  who rebound share a very different pattern.

[00:05:46]They relied too heavily on the medication. They  thought it would do everything. They didn't have to think about what they were eating, when they  were eating, how much protein, whether or not they were eating junk food, if they were exercising.  They looked at GLP-1s as a quick fix, as an answer to all of their problems. And oftent times they  stopped abruptly. They didn't have the habits in place to fill the gaps the medication left. So  in both scenarios, the medication is the same, but the outcomes completely different. I'm telling  you guys, the difference is always habits and timing. Now, this is one group of people I want  to address specifically, and that's the people who often struggle the most with what is known as  food noise. A level of mental preoccupation with food that makes it very difficult to function  normally. For some people, coming off GLP1's entirely might not be the best approach. There's  research showing that a lower ongoing dose, what's often referred to as micro doing, might  be a better option for certain individuals. Now, this isn't a blanket statement, and this isn't  saying that you have to stay on the medication forever. Like I said, the research in this field  is emerging. It's about weighing what is going to give you the best quality of life, what's actually  sustainable. Because if the alternative is coming off completely and falling back into cycles of  binge eating and weight regain, then a small controlled dose under medical supervision might  be the more realistic path. I actually have a full video coming soon that's going to address micro  doing in depth. But the honest answer to whether or not you have to stay on JLP ones forever,  there's nuance to it. It depends. There's no one right answer. Don't look at someone else's  experience and assume it's going to be the same for you because like I said, if you can build  the foundation, if you can build the habits, then once you reach your weight loss goal, you  should be able to carry that on. But check in with yourself. Be realistic. So, can you actually  get off GLP1s without regaining the weight? Yes, but you have to make sure to treat the medication  as a tool and not the solution. Build muscle and hit your protein every day. Use the window of  reduced appetite to build habits that will outlast the medication. Taper off properly and don't rush  it. And be honest about where you're at with food, with habits, and with your relationship with  your body. JB1s make the fundamentals easier to implement, but they don't replace them. The people  who keep the weight off are the ones who put in the work while the medication is making it easier,  not the ones who wait until it's gone. Now, if you want to know more about peptides and specifically  about newer peptides that work better than traditional GLP ones, including one that's showing  more weight loss than anything else currently available, I'll link a video on the screen now.  And if you found this video helpful, make sure you're subscribed so you don't miss out on my  micro doing video coming soon. That one's going to be worth watching whether you're on a GLP1 now  or just curious about where this space is heading.