Author: Joe Miller, Founder of 1st Optimal
Introduction
If you’re over 35 and trying to lose fat while holding onto muscle, you’re not just fighting the scale — you’re battling biology. A hidden culprit that derails your results? Insulin resistance. It drains your energy, blunts your fat-burning potential, and wrecks your hormonal balance.
At 1st Optimal, we believe in going deeper. By measuring and improving insulin sensitivity, our clients aren’t just lighter on the scale. They’re leaner, stronger, and hormonally optimized.
In this article, we’ll explore:
- The science behind insulin and lean body mass
- How insulin resistance lowers testosterone and increases fat gain
- The connection between GLP-1s, metabolism, and muscle loss
- Supplements, strategies, and sample protocols that work
- Real client transformations and expert answers
What Is Insulin Sensitivity?
Insulin is a hormone that helps shuttle glucose from your blood into your cells. When your body is insulin sensitive, it responds efficiently, using that glucose for energy or muscle recovery.
When you’re insulin resistant, your cells stop responding well. The pancreas pumps out more insulin to compensate. Eventually, you:
- Store more fat (especially visceral fat)
- Burn less fat at rest
- Struggle with inflammation, cravings, and hormonal disruption
Insulin Sensitivity and Lean Muscle Mass
The Link
Multiple clinical studies show that people with better insulin sensitivity preserve more lean mass and lose more fat during weight loss.
In a study published in the Journal of Clinical Endocrinology & Metabolism, participants who improved insulin sensitivity during a calorie deficit retained significantly more muscle tissue.
Another study from Diabetes Care showed that metformin improved insulin action and helped preserve muscle in older adults.
Why? Because insulin doesn’t just regulate carbs. It directly impacts muscle protein synthesis. When insulin resistance is high, your body can’t maintain muscle as effectively, even if you’re lifting weights.
Insulin Resistance and Testosterone
Hormonal health is deeply tied to metabolic health. Studies show that insulin resistance:
- Suppresses testosterone in men
- Worsens estrogen dominance in women
- Impairs luteinizing hormone (LH) signaling
In men, insulin resistance is a leading cause of secondary hypogonadism, according to research published in Diabetes Care.
Improving insulin sensitivity often results in a natural increase in free testosterone.
“Fixing insulin resistance is one of the most overlooked ways to boost testosterone, preserve strength, and accelerate fat loss after 40.” — Joe Miller, 1st Optimal
Why Muscle Loss Happens During Rapid Weight Loss
Many people chasing weight loss end up losing as much muscle as fat. This is especially true with unstructured use of GLP-1s like Ozempic.
The result?
- “Ozempic face”
- “Skinny fat” look
- Plateaued metabolism
These phrases are trending for a reason. Without resistance training, protein, and a plan to improve insulin sensitivity, your body burns muscle to survive. At 1st Optimal, we combat this by layering in:
- Targeted labs
- Protein-focused meal planning
- GLP-1 protocols with strength retention in mind
- Supplementation (more on this below)
What Celebrities Teach Us About This
Elon Musk credited his weight loss to fasting and Ozempic but didn’t mention muscle retention strategies.
Remi Bader reported rebounding after GLP-1 usage — a common issue without lifestyle changes.
Terry Crews (not a GLP-1 user) credits his lean physique to insulin-sensitive habits: fasting, resistance training, and high protein intake.
How 1st Optimal Improves Insulin Sensitivity
Our clinical team evaluates:
- Fasting glucose, fasting insulin, and HOMA-IR
- Inflammatory markers
- DHEA, testosterone, SHBG, cortisol
From there, your plan may include:
- GLP-1 therapy — medically supervised and muscle-focused
- A personalized nutrition plan with protein-first macro targets
- Supplement protocols:
You don’t need more willpower. You need a better strategy.
Sample Meal Plan: Insulin Sensitivity + Lean Mass Retention
Breakfast
- 4 eggs + avocado
- 1/2 cup berries
- Black coffee
Lunch
- Grilled salmon + spinach + olive oil
- Quinoa (1/2 cup)
Snack
- Greek yogurt + whey protein scoop + cinnamon
Dinner
- Grass-fed steak + broccoli + roasted carrots
Real Client Transformation (Composite Testimonial)
“Before 1st Optimal, I was tired, inflamed, and couldn’t lose fat no matter how hard I worked out. My insulin was elevated, my testosterone was low, and I felt stuck. After 3 months of labs, meal coaching, and GLP-1 support, I’m down 18 lbs — but more importantly, I’m leaner, stronger, and finally sleeping again. My libido and confidence are back.”
FAQs
Q: How do I know if I’m insulin resistant?
A: Symptoms include belly fat, fatigue after meals, cravings, and elevated fasting glucose or insulin. We test all of this at 1st Optimal.
Q: Can I take GLP-1 and still build muscle?
A: Yes, if paired with protein-based nutrition, labs, strength training, and medical guidance.
Q: What’s the fastest way to improve insulin sensitivity?
A: Strength train 3x/week, eat 30–40g protein/meal, walk after eating, manage stress, and test your labs.
Q: Is “Ozempic face” real?
A: Yes. Rapid fat and water loss from GLP-1s without resistance training and protein intake can lead to facial muscle and volume loss. We help clients avoid this by pairing meds with strategic health planning.
Final Thoughts: You’re Not Just Losing Weight. You’re Rebuilding Health
At 1st Optimal, we treat weight loss like the medical process it is. Improving insulin sensitivity is the foundation to long-term fat loss, hormone optimization, and body recomposition.
If you’re frustrated with stalled fat loss, low energy, or hormone changes, you’re not alone. But you can change it. Starting now.
📞 Book a free consult with a weight loss expert at 1st Optimal.
Click here to schedule your lab review and consult
