Strength Training on GLP-1: Build Muscle Without Lifting Heavy w/ Claudia Dzina

Your GLP-1 doesn't clear glucose, your muscles do. Which means strength training isn't just protecting your body on Ozempic, it's making the medication work better.

Registered dietitian Ana Reisdorf talks with Claudia Dzina, a certified personal trainer and corrective exercise specialist who trains women on GLP-1 medications one-on-one over Zoom. They cover why you don't have to lift heavier and heavier to get stronger, the warning signs your tendons can't keep up with your muscles, and exactly where to start if you've never worked out a day in your life — without burning out, getting hurt, or quitting after a few weeks.

IN THIS EPISODE
- Why muscle is the body's largest glucose sink and how it makes your GLP-1 work better
- Strength training vs cardio on a GLP-1: which to choose when you only have time for one
- The warning signs your tendons and ligaments can't keep up with your muscles
- Progressive overload without lifting heavier — why mechanical tension matters more than load
- Where to start strength training if you've never exercised, plus the three planes of motion

ABOUT THE GUEST
Claudia Dzina is an online personal trainer, corrective exercise specialist, and Pilates instructor. She works one-on-one with women who are using GLP-1 medications through live Zoom sessions, so they can train from home (or wherever they choose). Most of the women she works with are brand new to exercise and are trying to build strength while their bodies are changing pretty quickly. Her approach is structured and progressive — building real strength, but in a way the body can actually keep up with, so clients don't burn out, get hurt, or quit after a few weeks. Her training style focuses on how the body adapts during change: the nervous system, muscle, and connective tissue all respond differently, so she paces things in a way that allows clients to keep going and eventually handle more.

CONNECT WITH CLAUDIA
Website: https://www.seventhremedy.com

Q&A: https://seventhremedy.com/the-only-glp-1-personal-trainer/#trainingquestions
Freebies: https://seventhremedy.com/fitness-nutrition-facts/
Training Info Page: https://seventhremedy.com/exercise-on-ozempic/

SPONSOR
Timeline (Mitopure) — clinically studied Urolithin A that supports mitochondrial renewal and muscle strength during midlife and GLP-1 weight loss.
http://timeline.com/glp1hub for 20% off (now starting at $79)

CHAPTERS
00:00  The muscle-glucose connection no one explains
01:56  Who Claudia trains and how it works
03:07  Why strength training matters on a GLP-1
04:17  Strength vs cardio: which wins
06:08  The real reasons women don't start
09:39  When your tendons can't keep up
16:13  The "lift heavier" myth, debunked
18:38  Train your whole body in three planes
24:13  The non-negotiable: stretching and mobility
27:33  What to eat to actually build strength

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*The content of this show is for informational purposes only and does not constitute medical advice. The goal of this show is to provide various points of view about GLP-1 Medications. The personal and professional opinion of the guests and their content does not necessarily reflect the opinion of Ana Reisdorf or GLP-1 Hub.

Transcript

SPEAKER_00 0:00

You want to work your entire body because you don't have, you know, seven days a week to work out arm day, leg day, this day, that day. So I think a cool way to look at it is really learning to move in the three planes of motion. So backwards and forwards, side to side in rotation. That is all your regular life. That's how you move in real life, right? So if you can really move well in those three planes of motion, then that's a start.

SPEAKER_01 0:26

Your GLP1 doesn't get rid of glucose. Your muscles do, which means strength training isn't protecting your body on this medication. It's actually making the medication work better. Welcome to the GLP1 Hub Podcast. I'm Anna Reisner, registered dietitian, GLP1 user. And today I'm joined by Claudia Dezina, a certified personal trainer who works one-to-one with women on GLP1s over Zoom, specifically with those who feel that the traditional gym isn't a space that belongs to them just yet. We're talking about why you don't actually have to lift heavier and heavier to get stronger, the warning signs that means your tendons can't keep up with your muscles, how to choose between strength and cardio when you only have time for one, and where to start if you've never worked out a day in your life. And if you're enjoying this podcast, the way we grow is if you leave us a review on Apple Podcasts or Spotify. And if you're watching over on YouTube, let me know what you think and whether you're doing strength training or not down in the comments below. Now let's get on to the episode. Welcome to the GLP One Hub Podcast. I'm really excited today to cover such an important topic with Claudia DeZena. We are going to talk today about strength training, particularly for women. Although the men can listen too, soon could all learn something. We all need to be doing the strength training. So, Claudia, could you introduce yourself and tell the people what you do?

SPEAKER_00 1:56

Sure. So I am a trainer who trains women who are using GLP1s virtually via Zoom. Everything is one-on-one. So it's a private session between 30 to 60 minutes. We do two to three times a week, depending on their schedule or how much time they have. And it's basically like I've lowered the barrier of entry into exercise for people who want to get into it, but maybe just don't feel like the traditional fitness space belongs to them yet.

SPEAKER_01 2:26

Okay. So I hear a lot actually from my audience that they have mobility issues, movement challenges. Some of them are struggling with quite a bit of weight that they have to lose. So that makes things difficult to move around. So would that be the type of person that you would work with?

SPEAKER_00 2:44

Yes. So many of the women that I work with have lived in larger bodies. And so they're at different phases of their GLP1 stage. So some are still, they have still quite a ways to go. And some are at like their maintenance phase. And so I adapt the workout based on what that person's goals are. And so, yes, a lot of the women that I work with are kind of in the beginning phase of that. Okay.

SPEAKER_01 3:07

And so why do we want to strength train on a GLP one like we're losing weight with doing nothing?

SPEAKER_00 3:16

So I think anybody and everybody should strength train, whether you're on a GLP1 or not. Sure. But because GLP1 causes weight loss at a faster rate than if you were to do like a traditional just lifestyle change alone, I think it's really important that we strength train because we want to retain and hold on to as much muscle as possible, but also connective tissue. We want to make sure our bone strength is there. And so it's really important to include that as part of like the healthcare plan. So GLP1 can be a method that you use to lose weight. And then strength training can be a method that you use to stay strong. And you know, strength is important whether you're on it or not, honestly.

SPEAKER_01 4:03

Mm-hmm. Yeah, definitely. So, in terms of like strength training versus cardiovascular exercises, like which, if you had to choose one, obviously they both have different functions and importance, but which one would you choose for people on GLP? Definitely strength training.

SPEAKER_00 4:19

Cardio, you can kind of get a little bit of what you need just by moving more. So even if you're not like following a strict, you know, plan and you're just getting up more and you're going, you know, you're parking further away, or you're just fidgety, you can kind of start to feel that cardio, like you're not running a marathon, but you're still stimulating something. But with strength, strength training requires mechanical tension. So you want to kind of wake up those muscles and give them a reason to stick around. And so I really think that that's more important. And honestly, especially for GLP1 users, because muscle is the largest glucose sink in the body. So, independent of insulin, you have a protein that allows your body to take in glucose just by contracting your muscles. The more you contract, the more storage space you're allowing. So now you can take in even more glucose. So GLP1s don't get rid of glucose. You need it. That's an energy source. But muscle helps you pull it out of your blood. And it also just uses it within the muscles, so it never releases it back. So it's not just about, you know, staying strong. It's a like a biological thing. It works with your whole entire body.

SPEAKER_01 5:33

Right. And that's gonna make the medication even more effective, you know, whether you're using for diabetes management or weight loss, like you want to get rid or utilize that glucose properly as much as you can. So we were just talking before we came on here, the the interview, that I've had a couple friends tell me, I'm on GLP one and I love it, but I haven't started strength training yet. So, what do you find is the challenge, maybe for for women or for anybody really to starting strength training? Like what are some barriers that you're seeing?

SPEAKER_00 6:08

I think a really big one is Tom. So a lot of people they're working, they're you know, running around like crazy, they have kids, sports, all of these things. And so I think finding the time is really difficult. But at the same time, I feel like we spend a lot of time watching TV on social media, and we don't realize how much that robs us, where we could maybe just utilize our time a little bit more efficiently. And so I think time is definitely one. Another one that I see in this space a lot more is the fear of needing to do everything at once. So you hear like lift heavy, you hear um work, you know, reps to failure, and you hear all these things. And if you've never worked out before, you're like, what does that even mean? And the thing is, you don't need all of that when you're first starting. So you just have to find the easiest way in. And so that could mean taking a walk just to build a habit. That could mean working out at home, maybe 20 minutes with resistance bands or light dumbbells, just to kind of get your body to learn about movement. But I think the biggest barrier is time. And that's kind of why I love what I do because we train on Zoom. So you could be anywhere. You get home from work, we train, you could be on your deck, we train. So it's really like I think it just allows more people access to fitness.

SPEAKER_01 7:27

Right, right. I think that it's a little bit intimidating. Like I like to go to like a more structured class just because I don't like to have to like think about what exercises I'm gonna do. I've been an exerciser forever. So I obviously know exercise. Like I've done, I've had trainers, I've done group classes, I've done all sorts of things. Like I could definitely brainstorm some ideas, but like I'd rather have it be more structured. Do you think that that's a good way for somebody to start? Or like what do what is our first step here?

SPEAKER_00 7:59

Okay, so I think if you're somebody like you who's exercised your whole life, you understand movement patterns, you could probably move freely through the various planes of motion, you kind of get all that. But if you're brand new, I think the classes and that kind of structure can definitely fit in somewhere, but maybe later on, I think if you're just starting out, you really want it's almost like going to school to learn how to move, which sounds crazy, but it is very structured and very specific so you don't hurt yourself. So I think maybe working with somebody one-on-one, even if you, you know, go to a private studio or something, I think it's just it's better in the beginning than jumping into a class where the trainer isn't able to focus on you. There's 30 other people, and then you're looking around and everyone knows what they're doing, and you're like, I don't know what I'm doing. And so, like, that's intimidating. So I think when you're first starting out, maybe work with somebody one-on-one, just at least just to learn the movements, you know what I mean, just to kind of see where your body is in space and understand and ask questions before you kind of jump into a class or even go to a gym and start using machines and equipment that you don't fully understand yet either.

SPEAKER_01 9:10

Right, right. You always see those people, uh, those videos of people using the machine like totally in an insane way.

SPEAKER_00 9:19

Don't do help you cheat a little bit too, though. You know, they like they take some of that away from you. And it's like, well, if you're learning, you should probably learn how to move well before you let a machine do a lot of the work.

SPEAKER_01 9:30

Definitely, definitely. So you said something interesting in the pre-interview form that you filled out about tendons and ligaments, I think, and muscles. So, can you talk about that a little bit? Like what that means. That was that just sparked an interest in me.

SPEAKER_00 9:44

Absolutely. So it's funny that you were talking about this because I keep seeing more and more reports come out. So, what's what happens when you have never moved before and you start to exercise is your nervous system basically controls all the movement in your body. So it sends instructions to your muscles and says, contract here, pull these types of muscle fibers for this type of movement. So it's this whole, it literally sends instructions. When you have never exercised before and you're losing weight, in you know, you keep losing weight on GLP1. So it's not like you lose weight and then you stop. Your nervous system doesn't have time to catch up. So it's kind of like trying to adapt and you keep going. And so what ends up happening is eventually your nervous system does catch up, your muscles catch up. So at first, your nervous system is utilizing what you already have. You're not actually building muscle at this point yet, right? So it's just kind of waking up what you have. If you add more resistance or load or some form of weight to increase the muscle size, eventually they get stronger. But those two adapt much faster than your tendons and ligaments. And so if they outpace what your tendons and ligaments are able to do, that's when you start to feel instability, joint pain. And it's because your tendons attach your muscle to your bone. And when they sense tension, they pull on the bone to create movement. If they're sensing too much tension and they're not stiff enough to be able to transfer that load, you're gonna end up, it's going to leak into other areas that it's not supposed to. And then with your ligaments, they attach bone to bone. And so they're responsible for range of motion. So either guarding and preventing too much, or if they're not giving you enough, you start to feel stiff and tight. So building those up at the same time as you're working on your nervous system coordination and your muscle, that that's super important so that you're not letting one kind of beat the other. Because you will end up, you know, with sore joints and then instability and all that. And if that happens, it kind of burns you out, it makes you not want to work out anymore. You think you're doing something wrong when it's really just the system isn't adapting together. And so there's a way to work out to make sure that everything kind of follows a pattern and we don't jump ahead. So your muscles don't get stronger before your tendons and ligaments can handle it.

SPEAKER_01 12:11

You know, I'm always talking about focusing on the fundamentals and not chasing extremes when it comes to health. This is especially important if you're navigating perimenopause, menopause, or using GLP1 medications. Because while a lot of the conversation around GLP1s focuses on weight loss, what I actually care about is protecting your muscle. Muscle is one of the most important indicators of long-term health and resilience as we age, especially for women. And muscle health is really about energy. See, inside your muscle cells are little tiny energy producers called mitochondria. They help support strength, recovery, and overall muscle function. And as we age, mitochondrial function naturally declines, and that can impact everything from energy to maintaining your strength. And that's one of the reasons that I've personally added mitopure gummies from timeline to my routine. Mitopure contains clinically studied urolithin A, which helps support mitochondrial renewal, basically helping your cells produce energy more efficiently. It's not about doing more or adding something complicated to your day. It's just a simply daily habit that supports healthy aging at the cellular level. And the gummies just really make it easy. There's two sugar-free gummies a day. They're vegan and independently tested for quality. If supporting muscle health, strength, and healthy aging is important to you, especially during midlife or while using a GLP1 medication, ItoPure is absolutely worth considering. And you can still get 20% off when you go to timeline.com backslash GLP1 hub. Again, it's timeline.com backslash GLP, the number one hub to get 20% off your order. So you mentioned like what is what would a symptom of that be? You mentioned like joint pain. So how do you know you've like gone too fast with your muscles and your other parts aren't catching up?

SPEAKER_00 14:17

Yeah. So when you work out and you feel um like the next day, you kind of feel muscle soreness. That's usually in the belly of the muscle. And that's that's normal. It's delayed onset muscle soreness. It's it's part of fitness. That's that usually goes away 24 to 48 hours after. When when you've done too much to your tendons or ligaments, you start to feel the pain either right before a joint or right after. So, like if you're looking at your um biceps, it's right below your elbow. You'll start to feel like the snagging stiffness that when you wake up in the morning, you feel it, but then it doesn't go away. And so it's like always there. That's how you know that maybe you need to kind of you don't want to take a break because your tendons need that constant like um tension, but you want to step back a little bit. So you don't want to lift too heavy. You want to still give it something so that it stimulates it, but you don't want to overwhelm it. So the soreness around the joints, you can you'll feel that you'll know for sure that you know, you did something or you went too far. Okay.

SPEAKER_01 15:18

Interesting. Interesting. So it's like it's gonna be a little bit different, maybe sticks around a little more. My I'm thinking about my husband. He like went all out because that's what he does. And then for like a while now, he's been complaining about his shoulder. Oh, I hurt my shoulder, and now he doesn't do anything, you know. So it's like all or nothing kind of thinking. But the doctor said like there wasn't really anything like wrong with his like there wasn't an injury or anything to it. So I'm wondering if maybe that's what happened.

SPEAKER_00 15:45

He just went too far and now yeah, it's because the fiber, there it's collagen that that that's the main that that's the type of fiber that it is. And collagen remodels much slower because there's less blood supply, less oxygen going to it. So if it doesn't get stiff and strong enough with the way you're working out, it's going to take longer to remodel and heal if you do create some damage that it didn't like. Right, right. Yeah.

SPEAKER_01 16:15

Always does the opposite of what I say. What are you gonna do? So I've heard a lot about progressive strength training that you should be doing as a woman progressive strength training. I'm not really sure what that means. In my mind, like you should start lifting heavier and heavier, but like I feel like for me, I go to a Legree class, which is the same thing, but I I feel like I'm getting stronger and I try to push myself in the class. But what is what does progressive strength training mean? And like, how do we do that?

SPEAKER_00 16:45

Do we need to do that? Yeah, we definitely need to do it, but there are so many ways to do it. So, what you just said, because I hear that often too, where you got to keep lifting heavier and heavier and go, you know, it until you can't go anymore. The thing is, muscle doesn't really care about that as much as it cares about the tension you're creating. So the mechanical tension that it's sensing. So if you're challenging yourself in any way and you're feeling like I can't, like, let's say you do, I don't know, 10 biceps curls, okay? And you're like, you know what, I could do 10 more. Well, obviously, then that's not challenging your muscle. But let's say you do it and you're like, okay, I can only do like three more. That's you don't need 50 pounds. You just need something to feel like it was challenging enough. That can also mean more time under tension. So really slowing down whatever movement you're doing. That could mean adding more repetitions until you're at a point where like, okay, I feel it. That could be adding a set. It doesn't necessarily mean you have to continuously increase load. I mean, if you're an Olympian trainer and you're training for something like that, then maybe. But if you're just trying to keep the muscle you have and grow a little bit more so that you don't lose it, any sort of mechanical tension that your muscles can sense and you can feel like you're you did a good workout, that's really all you need. And I think when we when we hear all these other things, it just complicates it. And then people don't want to start because it's like, well, I'm gonna I'm gonna keep lifting until what 200 thing? I'm gonna keep adding. And you don't really need to. You just need to challenge yourself a little bit more than you did last time every single time.

SPEAKER_01 18:29

They always are saying in my class, time under tension, time under tension, slower. And so I try to do that, but it's easier to go fast. I know because of momentum. That's probably why they keep saying it. Like, you gotta go slow, slowly. So, in terms of like the the whole body, right? If you're gonna like just try to plan some kind of workout, should you be really concerned about, I don't know, they like arm day, leg day, all the muscle groups, like how do you like figure all that out if you're just just starting?

SPEAKER_00 18:58

I don't think you should like focus on individual muscle groups. I think it should be you want to work your entire body because you don't have, you know, seven days a week to work out arm day, leg day, this day, that day. So I think if you can find, I think a cool way to look at it is really learning to move in the three planes of motion. So backwards and forwards, side to side and rotation. That is all your your regular life. That's how you move in real life, right? So if you can really move well in those three planes of motion, then that's a start. Another thing you can do is really pick maybe two movement patterns because there's a bunch of foundational movement patterns like squat, hinge, press, push, pull that you also do in your everyday life. But sometimes you're not doing them right and you're not stimulating the right muscles. So if you can learn two to three movement patterns that work in the three ranges of motion, I'm sorry, in the planes of motion, then you're you're already kind of creating a foundation that you can build off of. So again, you're not jumping in, you know, right away and starting to do everything at once. Just learn how to move well and your body will start to, you'll you'll want to start to add more to it. But I think really just focusing on moving more in general, so more activity, and then really just trying to learn specific movements really well and then adding to it and like building a program that way. Again, there's there's a lot of stuff online like YouTube and stuff. But if you don't know how to move and you follow those, you might end up getting injured or you just, you know, you want to make sure, just take it easy, just take it one step at a time, I think is really the best advice that I would give.

SPEAKER_01 20:42

Right. So would you recommend starting with like maybe three to six movements, getting those down? And then obviously working working with professional would be the best place to start. But if you're gonna do it, start slow like that.

SPEAKER_00 20:54

Yep, yep. So bite-sized pieces. So yep, learn three movements at a time. Once you can do it where you're not thinking about every single step, once it becomes automatic, you're not like wobbling all around all over the place, you have more stability and control, then you can coordinate the movement better and then you can add to that because a lot of exercises kind of work off of each other. So it's not like, I mean, your body can only move through a certain set of patterns. So you're basically just once you learn a few of them, you'll start to kind of get the idea like, okay, so before I pull, I'm going to retract my shoulder blades and tighten those ups for the stability. And then I can pull taking the pressure off of my elbows. You start to learn those things. You know what I mean? So that's what I mean. Like people think just exercises, whatever. And it can be, but if you're if you've never done it before and you're new to it, you kind of have to be more careful because you will end up injuring yourself. And the one thing that is the most important. So whatever you decide to do, if it's something you enjoy and you can be consistent, everything else doesn't even matter. Because study after study keeps showing you've just got to move. Not we should not be sitting all day. You know, we we gotta be moving a little bit more. So whatever you find that gets you from point A to point B, just be consistent with it. Right.

SPEAKER_01 22:16

So what if I'm a person where I'm dedicated going to the gym? I'm really good about it. I rarely, rarely miss my three days a week of my Ligree training. Rarely. But I sit all day the rest of the because I'm here doing this. So what advice would you have for somebody who has just a desk job, like many people do, and like are working out, but like I'm starting to feel the effects of that. My hips hurt, you know, that kind of thing. So what are some things that one could do? Stretching, I don't know, just getting up more often.

SPEAKER_00 22:50

It's that simple. It's literally reminding yourself to stand up. Maybe get a standing desk, maybe just setting a timer like on your watch or on your phone. Maybe if you if you drink a lot of water, put the water bottle somewhere else and get up and walk over to it. Just something to keep you moving because that's the other thing. That non-exercise activity is a bigger chunk of your total daily energy expenditure than exercise. So if you work out three days a week and then you do nothing for the rest of the week, it's good to have a routine, it's good for muscle growth, but to be truly healthy, you want to keep moving. So even if it means just reminding yourself to get up more, do so. Your body's kind of tricky though. It will find ways if you continuously do that too much, it will find ways to make you kind of settle down a little bit. So that's why I think reminders are helpful because you can kind of like battle it up when your body's like, no, stop moving. You're like, nope, my timer's set, I'm gonna get up. So just really just try to remember to get up more, stand up more, stretch, um, walk, you know, walk to your water bottle, park further away. Just really movement is so important beyond just the structured exercise that we do.

SPEAKER_01 24:06

Yeah, I I I agree. And we're gonna go live abroad this summer, and like that's the thing I'm most looking forward to is being able to walk everywhere because I know what a difference that makes, you know, that that daily movement, and like I'm not gonna have a choice. So, but here, how we live in the United States is not really conducive to that. So, what about stretching? Where does that play a role um in keeping mobility? Because my concern is like staying mobile into my later life.

SPEAKER_00 24:33

Yeah, stretching is extremely important. I when when I program, even for myself, when I program my own workouts, stretching is a non-negotiable. It's something I do at the end of every workout. So it's a cool-down kind of stretch. And then before I do more dynamic stretching, so I warm up my muscles. This is part of my exercise. That is literally non-negotiable because that's what's going to keep you mobile. You're working your muscles, but you have to at least kind of get the blood flowing before you jump right in. Um, and in order to do that, you have to spend a little bit of time, even if it's like three minutes before or after a workout, just find a few different moves that will stretch your hamstrings, stretch your quads, maybe your hip flexors, because a lot of the big movements come from that region. And so I don't think you need to devote like a whole entire day just for it or add that to your workouts, but include it in the same day that you do your workout.

SPEAKER_01 25:34

Right, right. Yeah. I I like I told you my hips have been hurting, and like I started doing some like runner stretching, you know, and I like improved it. I'm like, oh, it's just this that I needed to do that I don't do.

SPEAKER_00 25:45

Yeah, and sitting, and sitting is, you know, we sit a lot, so that that's where all that pressure stays. And so yeah, stretching is incredible. I do a lot of corrective exercise for people too, and there's a whole formula that we use, and part of it is to inhibit and lengthen by stretching and massaging the overactive muscles, and then at the same time, we activate and integrate the underactive muscles so that there's balance because everybody has muscle imbalances, and so yeah, so stretching is a huge part of it.

SPEAKER_01 26:19

So if you think you have a muscle imbalance, like where would you go to get like an assessment for that? Would that be like physical therapy or like who would you talk to?

SPEAKER_00 26:28

You could. Um, a lot of personal trainers have a certification as like a specialty. They do corrective exercise as a specialty. But I think, yeah, physical therapist could definitely help you. You could kind of do like a mini assessment at home just by like standing in front of a mirror and kind of seeing, like, are my hips rotating in? You could tell if like your knees kind of tap each other. Um, you could see if your feet are flat. And it looks like not a big deal, but that really means that your muscles that are pulling are pulling too much. Um, you know, like your adductors, your thighs are pulling in too much, maybe causing knock-nees. Your hips aren't doing enough to pull you back into alignment. And so you need you could do it yourself, but then you need somebody to kind of guide you and say, okay, this is what you can do to, you know, correct that imbalance. But yeah, you could meet, you know, a personal trainer who specializes in that or a physical therapist, I'm sure.

SPEAKER_01 27:23

Yeah, yeah. And what about nutrition? What types of, I know it's not necessarily your area of expertise, but what types of nutritional guidance do you think should come along with the increased strength training?

SPEAKER_00 27:33

Yeah, so that to me, that is huge. So I know you talk a lot about like if you're on a GLT one, you should strength train. I say if you're on a GLT one, you should eat well because honestly, okay, so you're building strength, right? But if you don't have the materials, so you're not going to, you're only gonna go so far. So you need protein, you need carbohydrates. If you're a woman who's going through perimenopause or menopause, you need fats because for hormone health. And so you need to at least get the minimum requirements of these things. But I think working with someone like you would benefit them so much more because you can tailor it and say, okay, this is what the guideline says, but depending on how much you're exercising, how much energy you're you're releasing, this is what your intake should be. But I think honestly, if I were to talk to somebody on day one, they just started a GLP one and they asked me where I should start, I would start with a dietitian or somebody who's going to get that in order before you add anything else. Because again, like you can't build a house. You could have the blueprint to build a house, you could have all the construction workers, but if you don't have the materials, you're all just sitting there. So nutrition is so important, especially for anyone that's losing weight or whatever they're doing, but especially for people who are on GLP1s. I think that's it's extremely important. So I don't give like direct, I'm not really qualified to, and I don't want to step outside of my lane, but I will send them. I have a calculator on my website where it kind of gives you guidelines based on what's already out there. I know that when you're on a GLP one, you want to increase your protein a little bit more than what the guidelines say, but it's also very hard. And so I'm definitely the type of person who says, try to eat chew the food before you supplement or drink, you know, protein shakes. But protein shakes can be awesome at the end of the day if you haven't met your goal. That can be kind of like your like insurance policy. But no, I think nutrition is almost the most important aspect of this. You're learning how to eat better and listen to your body and all of that. And this tool is giving you a way to do that. So take advantage of it. So that's that's how I see that.

SPEAKER_01 29:54

Yeah, I think that you know the GLP one does suppress your appetite. And I know that when I don't get enough calories because of the shot, right? I maybe didn't make as much of an effort as I could have, then my workout suffers, right? Yeah, about 40 minutes into that ligree. I'm like, when is this over? Because I don't have any more energy for this. So I see like such an immediate difference.

SPEAKER_00 30:17

Yes, absolutely.

SPEAKER_01 30:19

So tell me a little bit about like your program and how like it's structured and that kind of stuff. Because it's pretty cool that it's on Zoom.

SPEAKER_00 30:27

Yeah. So I do 12 or 24-week sessions. So the program is built around whatever capacity you're willing to do. You could work with me for three months or six months. And the only reason I've structured it that way is because I don't want you to depend on me forever. I want you to learn from me and then go out and really continue your fitness journey in however you want. What we do is we work in phases, and each phase builds on the next. So I teach you the foundational movements, how to move your body through the different phases, and then we build on. So we basically build each phase depending on what you're able to do. So I don't push like one set of rules for everybody. It's really I assess you, I see what you're capable of, you talk about your goals, and then we fit fitness into your life so that your life doesn't have to revolve around exercise 24-7. So you put two or three days, 30 to 60 minutes, and then we work together one-on-one. And I keep my client list very small because I'm the only one doing it. So I'm devoting my time to each individual person. And if I take on too much, then I feel like I'm not gonna be able to do that. And so my right now, my program is I work with maybe 10 to 15 women at a time.

SPEAKER_01 31:50

That's great. Cause like then you can actually give them the dedication and the schedule. Like it's only one of you. You only have so many hours left. Yeah.

unknown 31:57

Yeah.

SPEAKER_01 31:58

Awesome.

SPEAKER_00 32:00

So where can people find out about that? So I have a website. It's called seventhremedy.com. There's a form on the website. So if somebody is interested in working with me or just even talking about fitness and finding out what's available, they can fill out the form. And I usually get back to them within 24 to 48 hours. And then we either schedule a Zoom call if they have time or we communicate via email or however, however it's awesome.

SPEAKER_01 32:25

Cool. Well, thank you so much, Claudia. This was very helpful. I think the people will really, really enjoy the this interview and like kind of getting their brains going towards the importance of strength training.

SPEAKER_00 32:36

Yeah. And I want to thank you for everything you're doing because I find your work so valuable. I've learned so much from listening to your show. So I'm so excited that I was able to come on here with you.

SPEAKER_01 32:48

Awesome. Well, thank you so much. Look at this win-win for both of us. Thank you again, Claudia, for sharing you.

SPEAKER_00 32:54

Thank you so much.

SPEAKER_01 32:55

Bye-bye. Thank you so much for listening to this episode of the GLP One Hub Podcast. I'm so grateful for Claudia's expertise. And if you are looking for a program to start strength training, if you haven't just yet, check hers out because it can give you a good option for something you can do at home with her support. And if you want more support, particularly around nutrition and what to eat on a JLP1, I have a store full of digital products like meal plans, recipe collections, and a guide called the Beyond the Shot Guide that gives you the breakdown of everything that you need to know about optimizing your nutrition to support your journey. And you can find all of that in the show notes below or at shop.glp onehub.com. And I will see you in the next episode.