How to Use GLP-1s Without Losing the Muscle You Need with Ashley Fillmore
EPISODE 319Women are hearing a lot right now about eating more, building muscle, healing their metabolism, and using GLP-1s for weight loss. But so much of the conversation still skips over what actually matters for women’s bodies, especially in perimenopause and menopause. If you’ve ever tried to nourish yourself more and immediately watched the scale go up, it can feel like your body is broken. It’s not, but your metabolism may need repair before it’s ready for fat loss.
That’s why I wanted to talk with Ashley Fillmore, founder and president of Metabolic Fix. Ashley is a leading expert in sustainable weight and fat loss with over 20 years of experience helping women heal their metabolism, balance their hormones, and change their body composition without staying stuck in chronic dieting. She also brings something I always appreciate, real client data, real lived experience, and a clear-eyed take on the online muscle-building and GLP-1 claims that don’t match what actually happens in women’s bodies.
In this episode of the Truce with Food podcast, I sit down with Ashley to talk about how to use GLP-1s without losing the muscle you need, and why they can support weight loss but can’t replace metabolic repair. We get into her Repair, Rebuild, Results framework, why eating more can feel so scary when your body has adapted to under-eating, and what sustainable fat loss actually requires if you want results that last.
6:27 – Defining metabolism, what the repair phase does, and the impact of hormones on your metabolic health
12:57 – Why you might be stuck even if you’re doing many of the right things
17:25 – How the reverse diet in the repair phase helps your metabolism safely adapt to more calories
25:28 – How long the repair phase lasts, and why Ashley’s took longer than average
32:03 – What happens during the rebuild stage, and why it’s crucial before entering fat loss
36:19 – Debunking media claims and setting realistic expectations about muscle gain
47:02 – Why lean muscle is the body’s currency for longevity, not just an aesthetic bodily upgrade
50:06 – Why GLP-1s should be a supplement, not your primary weight loss strategy
53:22 – The importance of careful GLP-1 microdosing usage and greater metabolic health knowledge among doctors
1:03:19 – Why not all weight loss is a good thing, and the problem with overfocusing on protein alone in your diet
1:06:25 – Ashley’s free tool for estimating a healthy calorie target based on your weight loss goals
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