As a nutrition coach and personal trainer, I’m asked on the daily about GLP-1 and Ozempic. It’s crazy to me how a weight loss drug can be as polarizing as the presidential election, but here we are.
Based on what I do for a living, you probably think I’m in the “It’s Cheating!!” camp, but it’s complicated (kinda like all my relationships).
Understanding Ozempic: What is a GLP-1?
First, let’s start with WTH Ozempic is. Ozempic is a class of “drug” called a GLP-1 (glucagon-like peptide-1), which is made to mimic the naturally occurring GLP hormone found in your small intestines. This hormone responds to food intake and is essential to digestion and metabolism.
GLP-1s are a type of peptide, and peptides are essentially short strands of proteins.
Simply put, the GLP-1 attaches to the cell receptor. (Remember this from High School Biology?), and causes the same action as the naturally occurring GLP hormone. The higher the dose, the stronger the effect.
Initially created to treat diabetics, GLP-1s skyrocketed in popularity once they discovered their potential as an obesity or weight loss drug (Thank Kim Kardashian for this one).
Thanks for the science lesson, but what exactly does a GLP-1 do?
The Science Behind GLP-1: How It Works
GLP-1 is a naturally occurring hormone found in the small intestines that plays several roles in the body:
- Reduces Appetite: GLP-1 signals to the brain to reduce hunger, so you feel less inclined to eat
- Slows Digestion: It makes food move more slowly through your stomach, which helps you feel full longer after meals
- Regulates Blood Sugar: GLP-1 helps keep blood sugar levels steady, preventing spikes that might lead to cravings or overeating.
Now that you understand a little about GLP-1s and their natural presence in the body, here is where things get complicated.
Agree or Disagree With Using Them to Lose Weight?
Well…it depends.
Suppose you are trying to lose “vanity weight,” like the last 10 lbs, to get “bikini ready” for the beach this summer. In that case, I think it’s unnecessary, especially since you can lose weight naturally without medical intervention. Taking the drug probably isn’t in your best interest from an overall health perspective.
On the other hand, I’ve lived my whole life around people I love who have either diabetes, obesity, or metabolic dysfunction. I know what it’s like to have someone you love not be fully present in their life because their weight was always in the way -struggling to get in and out of cars, not being able to keep up physically with others, having people judge you when you order anything but a salad when dining out (mind your own business people, seriously), and just dealing with the constant food noise going on in their heads while trying to lose weight. The continuous judgment from themselves and others is overwhelming, keeping them stuck.
For this reason, I think GLP-1s are a medical miracle. Nothing has ever been able to help someone lose weight as effectively and with as few side effects as GLP-1s have been able to. This is especially true for many who don’t have any other option. However, like all medications, GLP-1s aren’t perfect and have potential side effects for anyone choosing to use them.
Potential Side Effects of GLP-1s: What to Watch For
These medications can be effective for weight loss but have some potential side effects.
- Gastrointestinal Side Effects: Nausea, vomiting, diarrhea, and constipation, especially at the beginning of treatment. However, medical doctors have recently said this is caused by pharmaceutical companies setting too high starting doses. Side effects are reduced when the dose is set at more appropriate levels. Ozempic’s Metabolic Impact: What You Need To Know | Dr. Tyna & Mindpump 2360
- Dehydration: Because of gastrointestinal effects, dehydration can occur
- Low Blood Sugar: If taken with some diabetic medications, GLP-1 can lower blood sugar too much and cause hypoglycemia.
- Pancreatitis: Though rare, some have noticed inflammation of the pancreas.
- Kidney Issues: For a few, these medications have been linked to worsening kidney function, primarily if severe dehydration occurs.
- Muscle Loss: Some people report losing both fat and lean muscle. Muscle loss can happen with any rapid weight loss. Any low-calorie diet can cause muscle loss (which is why I prefer clients lose weight slowly, which is more sustainable in the long term). However, it’s important to mention that muscle loss can be reduced with adequate protein intake and strength training.
Balancing Weight Loss and Health: The Role of Lifestyle Changes
GLP-1s are presented as the panacea for weight loss, but there are some considerations to be aware of beyond potential side effects:
- They work too well. Wait, what? Hear me out. One issue I have with GLP-1s is they work too well. This means clients can have a tough time getting a balanced, nutrient-dense diet (lean proteins, vegetables, fruits, and whole grains). I work with women over 40 who are in or past menopause, and helping them get enough protein to maintain muscle is crucial. Before starting a GLP-1, most tend not to eat enough protein. I’ve had clients who lost their appetite. They found consuming enough protein to keep their muscle mass and support their metabolism challenging.
- Training Improperly: Focus on strength training, which teaches your body to retain as much lean muscle as possible. Retaining lean mass will keep your metabolic rate high while you lose weight.
- Move Your Butt: Spending one-hour training and then the rest of the day not moving or sitting at your desk.
- Not Dealing With Emotional Eating: Not dealing with stress or mindset issues if you eat for psychological reasons (and honestly, who doesn’t?).
Note: I’m not a mental health professional, nor do I play one when writing weight loss articles online
Making Informed Decisions About Weight Loss
Whether using Ozempic for weight loss is considered “cheating” largely depends on individual circumstances and goals. For those struggling with severe obesity or metabolic conditions, GLP-1 medications can be life-changing. They offer significant health benefits that go beyond just losing weight. However, considering the whole picture, including potential side effects, is crucial. Integrate these medications into a larger plan that addresses nutrition, strength training, and emotional well-being.
Consulting with a nutrition, training, or healthcare professional can help tailor this strategy to individual needs, helping users make informed choices that align with their overall health and well-being. For those considering a GLP-1/Ozempic, the best approach is a balanced one. This ensures that weight loss is healthy and sustainable. Ultimately, the key to success is not just outside assistance from medications but an all-encompassing approach that fosters long-term health.
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