For anyone on, coming off, or considering a GLP-1

Is losing weight worth losing muscle and bone?

Clients training with the 10-Week Online Program: band pulls, ball release work and posture drills

In the landmark semaglutide trial, about 40% of the weight people lost was lean mass2. In another trial, a GLP-1 taken without exercise lowered hip and spine bone density6. The 10-Week Online Program rebuilds what the scale can't measure: the muscles that hold your joints, your posture, the way you move.

Start the 10-Week Program See the trade-off

4.5/5 from 380 participantsInstant access

The trade-off

It works on the scale. The scale isn't the whole story.

Semaglutide is a real medical breakthrough for weight. But weight is one number, and the trial data shows what that number leaves out.

average body weight lost over 68 weeks on semaglutide 2.4 mg1
~15%
of that weight was lean mass, not fat, in the trial's body-scan substudy2
~40%
of the lost weight came back within a year of stopping the medication3
2/3

Lean mass includes muscle, organs and water. These figures come from the STEP 1 trial of semaglutide 2.4 mg, sold as Wegovy®. Ozempic® is the same medicine, FDA-approved for type 2 diabetes5.

What the label says

Every medicine has a cost. Know this one.

About 3 in 4 people on semaglutide in the trial had a stomach or gut side effect, compared with about half on placebo1. Most were mild and temporary. Here's what the FDA prescribing information lists.

Most common side effects

Share of adults on Wegovy® 2.4 mg in clinical trials4

  • Nausea44%
  • Diarrhea30%
  • Vomiting24%
  • Constipation24%
  • Abdominal pain20%

Warnings on the label

Boxed warning: semaglutide caused thyroid C-cell tumors in rodents. It's unknown whether it does in humans. It isn't for people with a personal or family history of medullary thyroid cancer or MEN 245.
  • Inflammation of the pancreas (acute pancreatitis)
  • Gallbladder problems, including gallstones
  • Severe stomach and gut reactions
  • Kidney injury from dehydration
  • Low blood sugar, especially with other diabetes medicines
  • Serious allergic reactions
  • Diabetic eye disease complications in people with type 2 diabetes
  • Risk of inhaling stomach contents during anesthesia or deep sedation

None of this is a reason to panic, or to stop a prescribed medication. It's a reason to make sure the weight you lose isn't the only thing you work on.

The natural path

Keep the muscle and bone that hold you up.

In a one-year trial, people who kept weight off with a GLP-1 medication (liraglutide) alone lost hip and spine bone density. Those who combined the medication with exercise didn't6.

Keeping muscle while you lose weight comes down to using it: strength and movement training is the standard recommendation for protecting lean mass7. Whether you're on a GLP-1, coming off one, or choosing not to start, this is the part no prescription does for you.

Before and after: a man at 303 lbs, and the same man at 155 lbs training with a dumbbell in a Functional Patterns gym

No Ozempic

Individual results vary. Weight loss isn't a typical result of the 10-Week Program.
  1. 01

    Muscles that support your joints

    Train the muscles that hold your structure together, so your joints stop absorbing the load your muscles should carry.

  2. 02

    Posture you don't have to think about

    Spot the imbalances pulling you out of alignment, then build the strength to stay aligned without forcing it.

  3. 03

    Movement that carries into real life

    Walking, lifting, carrying, playing. Patterns that make everyday movement feel easier, not just your workouts.

The 10-Week Online Program

10 weeks to a stronger, more capable body.

A step-by-step program that retrains how your muscles support your joints. Progress is earned, not rushed: each phase unlocks weekly so your body adapts before you move on.

  1. Phase 1Weeks 1–3

    Release tension & rehydrate tissue

    • Break up buildup that keeps muscles from firing properly
    • Free up stiff muscles without overstretching ligaments
    • Prep muscles for better activation
  2. Phase 2Week 4

    Posture awareness & alignment

    • Spot the difference between good and bad posture
    • Identify the imbalances holding your body back
    • Understand what poor posture does over time
  3. Phase 3Weeks 5–10

    Integrate & fortify your structure

    • Apply resistance without compromising alignment
    • Train the muscles that support your joints
    • Hold posture and control under load

What's included

  • 99 instructional videos
  • 10+ hours of structured content
  • 3 progressive phases, unlocked weekly
  • Phone, tablet or computer
  • Subtitles in multiple languages

One payment. No subscription.

$197.49≈ $20/week over 10 weeks

Get instant access

4.5/5 from 380 participantsInstant access

An honest comparison

Different tools. Different jobs.

It doesn't have to be either/or. You can do the program while on a GLP-1. Just check with your doctor first.

Semaglutide (GLP-1)10-Week Program
What it changesAppetite and body weightHow your muscles support your joints, your posture and movement
Weight lossClinically provenNot a weight-loss program, and we won't pretend it is
Muscle & boneAbout 40% of weight lost was lean mass2; bone density fell in some trials6Trains the muscles that hold your structure
Posture & painNot what it's designed forThe core of the program
Side effectsGut side effects in about 3 in 4 people, plus label warnings1Muscle soreness as your body adapts
When you stopAbout two-thirds of the weight returned within a year3What you learn stays yours
CostAn ongoing prescription$197.49, one time

Real people. Structural results.

What changes when you train the structure.

4.5

from 380 participants

  • George, 64: posture before and after the program

    George, 64 · Retired

    Before: Scoliosis, chronic back pain (8/10), knee instability.

    After: Back and knee pain gone, better posture, more energy and stability, without relying on temporary fixes.

  • Kayla, 36: posture before and after the program

    Kayla, 36 · Hair stylist

    Before: Severe back pain, hip and neck discomfort.

    After: Pain down from 9/10 to near zero. Works full days pain-free with better posture and energy.

  • Brian, 26: posture before and after the program

    Brian, 26 · Student / athlete

    Before: Severe posture issues, chronic lower back pain (8/10).

    After: Pain-free with improved posture and more muscle. Trains and moves with better coordination.

  • Christiane, 70: posture before and after the program

    Christiane, 70 · Client

    Before: Severe spinal injury, chronic back pain, limited mobility.

    After: Chronic back pain gone, better alignment and mobility. Moves and rests comfortably.

  • Brendan, 41: posture before and after the program

    Brendan, 41 · IT technician

    Before: Chronic full-body pain, sciatica, poor resilience.

    After: Chronic pain and sciatica gone. Moves pain-free with better energy and stability.

  • Emma, 22: posture before and after the program

    Emma, 22 · Childcare worker

    Before: Scoliosis, back pain, migraines, postural instability.

    After: Better posture and stability. Now 99% pain-free and active at work without discomfort.

Start your 10 weeks

Individual results vary. Outcomes shown are from Functional Patterns clients and depend on consistency, starting point and health history.

Questions

Before you start.

Can I do the program while taking Ozempic or another GLP-1?

Yes. The 10-Week Program is movement training, not a supplement or a medication. Because GLP-1 medicines can change your appetite and energy, check with your doctor before starting any new training program.

Will I lose weight?

The 10-Week Program is not a weight-loss program, and we won't promise you a number on the scale. It's built to change how your muscles support your joints, your posture and the way you move. Some clients see changes in body composition, but results vary.

Should I stop my medication and do this instead?

No. Never stop or change a prescribed medication without talking to your doctor. This program is designed to work for people on a GLP-1, coming off one, or choosing not to start one.

I'm a beginner, or I'm dealing with pain. Is this for me?

Yes. Each phase unlocks weekly so your body adapts before you move on, and you can progress at your own pace. If you're recovering from injury or long-term pain, it's normal to spend longer in the early phases.

How is the program delivered?

You get instant access after purchase: 99 instructional videos, more than 10 hours of structured content across 3 phases, with subtitles in multiple languages. It works on your phone, tablet or computer.

Is this medical advice?

No. This page is for general education. The health information comes from published research and FDA documents, linked in the sources below. Talk to your healthcare provider about your own situation.

The scale is one number. Your body is the whole story.

Rebuild the muscles that hold you up, the posture you carry and the way you move. Ten weeks, at your own pace.

Start the 10-Week Program · $197.49

4.5/5 from 380 participantsInstant access