Does Ozempic Affect Muscle Mass if You Have PCOS?

You’ve probably been hearing a lot about Ozempic lately—it’s all over the news, in celebrity interviews, and maybe even in your own friend group. And yep, it’s true, this medication has seemingly helped lots of people shed stubborn weight. This is why for women with polycystic ovary syndrome (PCOS), where weight gain from insulin resistance and inflammation is all too common, Ozempic might seem like a promising tool to manage symptoms and get results. 

But, here’s the thing: While Ozempic can support weight loss in people with PCOS, it’s not a permanent solution and it can have plenty of side effects and downsides. One of the biggest concerns? Muscle loss. And, if you’ve been with me here at Ovafit for a while, you already know how important building muscle is for managing symptoms of PCOS—it improves insulin sensitivity, revs up your metabolism, and helps you feel strong in your body. Losing muscle while on Ozempic could make things harder for PCOS management in the long run. 

That’s why in today’s blog post, we’re diving into the connection between Ozempic and muscle loss, how it impacts your PCOS body, and what you can do to protect your strength while supporting your goals.

Does Ozempic Affect Muscle Mass if You Have PCOS?

Losing weight with PCOS can feel beyond frustrating. Trust me—I see you! I was kickboxing twice a day, cutting calories, and told to take hormonal birth control IF I wanted to see weight loss… and still the scale barely moved. (In fact, I gained weight!) It’s moments like these that Ozempic, Wegovy, and other GLP-1 medications start to sound really enticing. 

But, before you ask your doctor for a prescription, let’s hit pause. There are some important side effects to consider, especially when it comes to muscle loss, which is not something we want to mess with when you’ve worked so hard to build strength with those slow weighted workouts and balance your hormones. 

I’m breaking down everything you need to know about using Ozempic for PCOS, how to protect your muscle mass, and how to use this medication (if you choose to) in a way that supports your long-term goals, without undoing all the amazing progress you’ve made. 

What is Ozempic?

Ozempic is an injectable semaglutide medication originally created to help manage type 2 diabetes by improving insulin sensitivity and blood sugar control. But lately, it’s gained major popularity as a weight loss drug, especially for people with PCOS. 

That said, before jumping in, there’s something important to know: Ozempic is not FDA-approved for weight loss or for PCOS management. So while it is prescribed off-label for PCOS weight loss, it’s a good idea to stay informed and have an open conversation with your doctor about what’s best for your body. 

How Does Ozempic Work if You Have PCOS?

It mimics the GLP-1 hormone. 

GLP-1 (short for glucagon-like peptide-1) is a natural hormone your gut releases after you eat. Think of it as a little messenger that connects your gut to your brain, stomach, and pancreas. It helps signal when you’re full and tells your pancreas to release insulin if your blood sugar is running high. 

Ozempic works as a GLP-1 receptor agonist, which means it mimics your body’s natural GLP-1. By doing this, it helps reduce insulin resistance, keeps your blood sugar more stable, and curbs your appetite, all of which can be super helpful for weight management. 

It tells your brain you’re full faster and longer. 

If you have PCOS, then you know the struggle with intense cravings, especially for sweets or carbs. These PCOS cravings can be so strong that they can make it hard to feel in control around food. 

Ozempic works by signaling to your brain that you’re full, even if you’ve eaten less than usual. This can help reduce those relentless cravings and make it easier to stick to nourishing meals that support your hormones. 

It helps your body use insulin better. 

Since over 80% of women with PCOS also struggle with insulin resistance, Ozempic can be a total game-changer when it comes to improving insulin sensitivity. As a GLP-1 receptor agonist, Ozempic helps your body know exactly how much insulin to produce, without going overboard. That means less excess sugar floating in your bloodstream and less stress on your pancreas. The result? Reduced fat storage and fewer hormone roller coasters. 

And, when your blood sugar is more stable, symptoms like fatigue, mood swings, anxiety, and even depression can start to ease up too. Balanced blood sugar means a more balanced you! 

It slows down digestion. 

Another way Ozempic acts like GLP-1 is by slowing down how quickly your stomach empties after a meal. That means your food is digested more gradually, helping prevent those big blood sugar spikes that leave you feeling tired, moody, or craving sugar an hour later. Instead, your energy stays steadier, your blood sugar stays more balanced, and fat loss becomes easier over time. 

It works while you’re taking it. 

This medication works when you’re on it, but if you haven’t made the intentional lifestyle changes to permanently increase insulin sensitivity, reduce inflammation, and balance hormones, your results will only last as long as you’re taking the injections. 

I’m a firm believer that we should also think about our long-term plan when we start medications, which is why it’s so important to holistically reverse your PCOS, rather than relying solely on medication. So, I recommend trying a PCOS-friendly lifestyle, like going on a gluten- and dairy-free anti-inflammatory diet, doing slow-weighted workouts, reducing stress, and learning more about how to naturally manage PCOS. Many Cysters (including myself) found that a lifestyle that targets the root causes of our symptoms was even more effective.

How Does Ozempic Affect Muscle Mass if You Have PCOS?

No matter how you lose weight, some of it can come from fat, and some from muscle. But ideally? We want most of that loss to be fat. With Ozempic, if you’re not getting enough protein or skipping your slow-weighted strength workouts, your body might start shedding muscle along with the fat. 

And, for Cysters, that’s a big deal. PCOS already puts us at a higher risk of losing muscle due to hormone imbalances like elevated androgens (those male hormones like testosterone) and insulin resistance. But muscle is so important because it helps regulate blood sugar, boosts our metabolism, and supports overall hormone balance. 

While Ozempic doesn’t directly cause muscle loss, rapid weight loss without the right habits in place can. That’s why it’s essential to protect your muscles through nutrition and movement as you go. 

How to Prevent Muscle Loss on Ozempic

Prioritize protein every day. 

Even before starting Ozempic, getting enough protein is a must for Cysters. But, once you’re on it? Protein becomes non-negotiable. It’s your #1 defense against muscle loss and a key player in sustainable weight loss. 

So, how much protein should you aim for each day? A good goal is 1.2 to 1.6 grams per kilogram of body weight. For example, if you weigh 70 kg (which is around 154 lbs), that means aiming for about 85 to 110 grams of protein daily. And don’t just load up on protein in one meal, spread it out throughout your meals. Try to hit at least 30 grams of protein at breakfast, lunch, and dinner to keep your metabolism and muscles supported. 

Need high-protein, gluten- and dairy-free recipe inspo? Head to The Cysterhood app for hundreds of PCOS-friendly meals made to fit your lifestyle. 

Practice slow-weighted workouts. 

Just because you’re taking Ozempic doesn’t mean you skip your workouts; in fact, it’s more important than ever to stick with movement that supports your PCOS body long-term. Think low-impact, slow-weighted workouts like strength training and weight lifting. These types of exercises help protect the muscle you’ve worked so hard to build, especially while you’re losing weight. 

Aim for at least 30 minutes of strength training two to three times a week to keep your muscles strong and your metabolism fired up. Don’t forget to take 1 minute breaks in between sets to help you cortisol levels go down.

Need a little workout inspo? The Cysterhood app is packed with PCOS-friendly routines that work with your body, not against it! 

Try not to undereat.

One of the most noticeable side effects of Ozempic is appetite suppression, which might sound like a win, but it can make you feel like skipping meals altogether. And, while I’m all about listening to your body, skipping meals while on Ozempic isn’t the move, especially if you’re trying to maintain your muscle and energy. 

Your body still needs essential nutrients to function, fuel your metabolism, and keep your hormones in balance. If you’re not feeling up for a full meal, try a dairy-free, high-protein smoothie or smaller, more frequent nutrient-dense meals throughout the day, like a slice of whole grain toast with avocado and a soft-boiled egg. 

Small, intentional meals go a long way in supporting your PCOS journey and preventing muscle loss when taking weight loss medications like Ozempic. 

Get 7-10 hours of good sleep. 

Getting good-quality sleep can be a struggle for many women with PCOS, especially when things like sleep apnea are more common in our community. But the truth is, your body needs those 7-10 hours of rest, repair, and reset. Poor sleep raises cortisol (that stress hormone we’re always talking about), which can break down muscle and worsen insulin resistance—two things we definitely don’t want. 

That’s why a consistent nighttime routine is SO important. I love taking magnesium glycinate before bed to help relax my body and mind, turning off screens at least an hour before sleep, and sipping on a hormone-balancing tea, like Testosterone Relief Tea, to wind down. 

A little prep before bed goes a long way when it comes to balancing hormones and supporting your PCOS body to conserve your muscle mass.

Maintain electrolyte balance. 

Because Ozempic naturally reduces your appetite, chances are you’ll be eating less than usual, which also means you might not be getting all the essential nutrients your body needs, like sodium, potassium, and magnesium. These electrolytes are key for muscle recovery, hydration, and helping your body feel energized and strong. 

While you can try to pack these into your meals, it’s not always easy to hit every nutrient target daily, especially with a smaller appetite. That’s why I always recommend taking a daily supplement like Ovafit’s MetaMulti. It’s formulated with the exact vitamins and minerals your PCOS body needs to function at its best. 

Have an exit plan. 

If you’re using a medication like Ozempic to manage PCOS symptoms, it’s important to also think about your long-term plan.

While prescriptions can be helpful tools, many women don’t want to rely on them forever, and that’s okay. Medications like Ozempic may come with side effects like nausea, bloating, constipation, or fatigue, and they often don’t address the root causes of PCOS.

That’s why we believe in combining the best of both worlds: supporting your body naturally while working closely with your doctor to create a plan that feels sustainable. With lifestyle changes, strategic supplements, and a deeper understanding of your body, it’s absolutely possible to support hormone balance, improve insulin resistance, and reduce inflammation, without relying on medication long-term.

Your body isn’t broken. And your path to reversing your symptoms doesn’t have to be filled with side effects.

Find the right way to treat PCOS for your body while losing weight. 

There’s no one-size-fits-all when it comes to treating PCOS. Some women choose prescription meds like Ozempic or Metformin to manage their symptoms. Others (like me!) prefer a more natural, holistic route to reversing PCOS from the inside out. Listen to your body and choose what works best for you!

If you’re curious about Ozempic but hesitant about using an injectable that isn’t FDA-approved for weight loss, I’ve got great news: there’s a natural alternative that delivers similar benefits without the harsh side effects. It’s called Berberine Advanced, and it acts as a natural GLP-1 booster to support blood sugar balance, weight loss, and hormone health. 

Ovafit’s Berberine Advanced is specifically formulated for women with PCOS. Each 550 mg capsule is designed to be taken twice a day, and clinical studies show that berberine can even outperform Metformin in supporting insulin sensitivity and hormone balance. Be sure to talk to your doctor if this is something you’d like to try! 

Plus, Ovafit is proud to offer the only NSF-certified PCOS supplements on the market, meaning every ingredient is third-party tested for quality, purity, and effectiveness. No fillers, no fluff, just results. 

Thinking about trying a natural approach to treat PCOS? Check out Berberine Advanced and see if it’s the right fit for your PCOS healing journey.