Short answer: plan strength training and protein with your prescriber or a dietitian.
Those are the usual ways to work on keeping muscle, and the FDA labels for Wegovy and Zepbound say the drug lowers weight with greater fat loss than lean loss, so some lean mass goes. For tired legs, book NormaTec compression, 30 seated minutes for $30.
Talk with the doctor who prescribes your medicine before you add a sauna, cryotherapy or a new workout, and before you change what you eat. Stop any session if you feel dizzy, light-headed or faint.
What the studies measured about muscle
In the STEP 1 trial of semaglutide, the drug in Ozempic and Wegovy, 140 people had DXA body scans. After 68 weeks, body weight fell 15.0% in the semaglutide group, total fat mass fell 19.3% and total lean mass fell 9.7%. Because fat fell faster, lean mass made up a larger share of the body afterward, up 3.0 points. This was an exploratory analysis of the trial, reported as a meeting abstract.
The FDA labels sum it up in one line each: semaglutide in the Wegovy label, and tirzepatide in the Zepbound label, lowers body weight “with greater fat mass loss than lean mass loss.” Lean mass includes more than muscle, but muscle is the part you can work on.
The plan that protects muscle
Strength training is the part you control most directly: weights, machines, or bodyweight moves such as sit-to-stands and wall push-ups, done on a regular schedule and made a little harder as you get stronger. Protein matters too, and the right amount depends on your size, your kidneys and the rest of your health, so ask your doctor or a registered dietitian for a number instead of taking one from social media.
If you are new to lifting, our post on starting to exercise safely on a GLP-1 has a simple first month.
Heat and cold on these drugs: what the labels say
None of the five FDA labels we read, for Wegovy, Zepbound, Ozempic, Rybelsus and Mounjaro, mentions saunas, hot tubs, cryotherapy or cold exposure; their only mentions of heat and cold are about storing the medicine. So no label says a sauna is safe on these drugs. They do describe side effects that matter in a hot room.
| What the label says | What to do |
|---|---|
| All five warn about kidney injury from fluid loss. | Drink water before and after. Skip heat on days with vomiting or diarrhea. |
| Wegovy: low blood pressure reactions in 1.3% vs 0.4% on placebo; fainting 0.8% vs 0.2%. | Stand up slowly. Step out if you feel light-headed. |
| Zepbound: low blood pressure in 1.6% vs 0.1% on placebo. | Go slow and stop early. |
| Protect the pen from heat. | Leave it out of the sauna room and a hot car. |
The pen line is in the Wegovy, Zepbound and Mounjaro labels, and the Ozempic label says to keep the pen away from heat. The Wegovy label also notes that some of its low blood pressure reactions were related to stomach side effects and fluid loss, so the days you feel queasy are the days to skip the sauna.
Which visit to try first
That is why we suggest compression first. You sit, nothing is hot or cold, the sleeves inflate and release around your legs for 30 minutes, and you pay after your visit. If you notice new swelling in one leg, redness or pain you cannot explain, get medical advice before compression.
If your doctor is comfortable with heat, the private infrared sauna is $30 for 30 minutes, and you can step out whenever you like. For one sore knee or shoulder after a strength session, localized cryotherapy is a 10-minute appointment for $35, with 2 to 5 minutes of cold air on one area. Every price is on the pricing page.
Feeling better day to day
Feeling better on a GLP-1 drug mostly comes down to the basics your care team will talk through with you: enough fluids, meals you can tolerate, sleep, and telling your prescriber about side effects instead of riding them out. The Wegovy label has a separate warning about severe stomach and bowel side effects, which is one more reason to report them early. Our recovery routine guide has ideas for fitting recovery visits into a week.
NOLA Chill does not sell, prescribe or recommend any drug or peptide, and nothing here is advice to start, stop or change a medicine.
More in this series
- Losing weight without a GLP-1 drug: where sauna and cryo honestly fit
- Starting to exercise safely, on a GLP-1 drug or without one
- Keeping your energy after losing weight
- Post-workout recovery in New Orleans
Frequently asked questions
Does Ozempic, Wegovy or Zepbound make you lose muscle?
The labels do not say muscle is kept: semaglutide (Wegovy) and tirzepatide (Zepbound) lower body weight with greater fat mass loss than lean mass loss, and in the STEP 1 scan analysis lean mass fell 9.7% over 68 weeks while fat mass fell 19.3%. Strength training is the part you can work on.
How much protein should I eat on a GLP-1 drug?
There is no single number that fits everyone, and we do not publish one. The right amount depends on your size, your kidneys and the rest of your health, so ask the doctor who prescribes your medicine or a registered dietitian.
Is it safe to use a sauna on Ozempic or Wegovy?
No label says it is. None of the five FDA labels mentions saunas or cold exposure, all five warn about kidney injury from fluid loss, and the Wegovy label reports low blood pressure reactions in 1.3% of adults on the drug against 0.4% on placebo. Ask your prescriber first, drink water, and step out if you feel light-headed.
How we checked
Label uses, warnings and side-effect rates are from each medicine’s FDA label on DailyMed, read on October 30, 2026, and the body-composition figures are from the STEP 1 abstract below.
- Wegovy label (DailyMed)
- Zepbound label (DailyMed)
- Ozempic label (DailyMed)
- Rybelsus and Ozempic tablets label (DailyMed)
- Mounjaro label (DailyMed)
- Wilding and others, 2021, STEP 1 body composition abstract
NOLA Chill is a wellness studio on Magazine Street in New Orleans, not a medical clinic. A compression, sauna or cryotherapy visit is not a treatment and does not replace care from your doctor.