Thinking about using Ozempic? Here's what you need to know
What you need to know if you are thinking about taking Ozempic
What is Ozempic?
Ozempic is an injectable peptide that, essentially, causes loss of appetite. Semaglutide, Wegovy, Zepbound, and Mounjaro are other names for this class of GLP-1 peptides.
Does it work? And how?
Yes, these drugs are very effective for weight loss. GLP-1 agonists work by mimicking hormones that suppress appetite and slow down digestion, which can help you feel full longer and eat less.
Does Ozempic have side effects?
Yes. Ozempic and other injectable GLP-1 agonists do have side effects ranging from mild to severe:
Stomach upset
Nausea and vomiting
Diarrhea
Gastric reflux
Stomach paralysis
Abdominal pain
Bloating
Nutrient deficiencies
Fatigue
Muscle weakness
Muscle loss
Hair loss
Increased risk for certain cancers
Decreased enjoyment of food
Insomnia
Depression
Suicide
How long do I have to be on Ozempic? Can I go off of it?
Ozempic is considered a “lifetime drug”, meaning if you want to maintain the effects, you need to stay on it. When you stop taking it, your appetite returns to normal. Most people who quit taking the drug regain two-thirds of the weight they lost. Early data shows that at least half of the people who begin taking Ozempic quit within a year due to negative side effects mentioned above.
Two things everyone taking Ozempic should do
Strength train like your life depends on it. Ozempic is not a free pass. If you are not strength training, studies show that a large portion of your “weight loss” is actually coming from your muscles, not your body fat. You will also lose bone density. This is an absolute atrocity as it will create a generation of frail adults. UNLESS you strength train. So, if you are taking Ozempic, you better get in the gym, stat. Aim for three days of total body strength training per week.
Meet a daily protein target. Consuming enough protein is also critical for maintaining your precious muscle tissue. This is very hard to do when you have no appetite and food makes you feel sick. You must consume no less than 100 grams of protein every day. That’s about three palm-sized chicken breasts. If that’s too difficult you may need to take amino acid tablets like Purium’s Super Amino 23, which is an excellent way to get the building blocks of protein when you don’t have much appetite, or find a good protein powder.
Bottom line: if you do not strength train and prioritize protein, weight loss drugs will make you LESS HEALTHY and LESS FUNCTIONAL over time. Read that again. You will rob Peter to pay Paul.
My personal experience and thoughts on weight loss drugs like Ozempic
I know what you’re thinking: a fitness trainer would have to be against these drugs, right? I mean, won’t this kill my fitness business?
Nope and nope. I’m not necessarily against these drugs. And, in fact, folks taking weight loss drugs need trainers even more because of the reasons stated above.
Several of my clients are using Ozempic. They are losing weight. Quickly. Unfortunately, all of them also have significant side effects: digestive distress, vomiting, reflux, hair loss, inability to eat, depression, and feeling weak and tired. With two of these clients, I’ve had to modify workouts to be easier and shorter because they simply don’t have the energy or stamina.
My feelings on weight loss drugs are that – and please keep in mind that this is my opinion – they are life-saving tools for people who are obese and will likely die if they don’t lose the weight. The risks associated with being obese – high blood pressure, high cholesterol, diabetes, heart attack, stroke – are far greater than the risks associated with taking a weight loss drug. These drugs are well-studied and can save lives.
On the other hand, I believe there is enormous potential for abuse of weight loss drugs. They are expensive (for now), but easy to obtain.
I am not a fan of women using Ozempic to “lose the last 10 pounds”…or even 20 or 30 pounds. The side effects of muscle and bone loss far outweigh the benefits of looking lean in a bathing suit. If I were a doctor, here is what I would require of a patient before I would even consider prescribing a weight loss drug for aesthetic purposes:
Strength training consistently at least 3 days per week for the past year
Walking 10,000-15,000 steps per day
Drinking 80 to 100 oz. of water every day
Sleeping 7+ hours per night
Zero alcohol consumption
Zero fast food consumption
Consuming at least 120 grams of protein every day
Little or no processed foods
Eating 4 to 6 servings of whole fruits and veggies every day
Little or no eating out in restaurants
Lastly, I am against using a lifetime drug in kids, which is now a thing. Yes, the obesity rate among children is growing. But this drug does not solve the underlying problem, and we have no idea how these drugs will affect the life of someone 40, 50, or 60 years down the road. Again, the issue of muscle and bone loss is forefront in my mind as a huge problem for young people using Ozempic long term, without first making sure they have exercise and healthy eating behaviors in place.
Ozempic: a personal choice with a price to pay
The use of Ozempic and other weight loss drugs is probably here to stay. These drugs have the potential to save lives, but they don’t solve the root of the obesity problem. My greatest fear is that, because these drugs are being prescribed like candy and abused in some contexts, we are creating generations of frail and sickly human beings that will suffer extreme consequences when they get older. Quality of life might not mean much to you now, but when you can’t stand up out of a chair at 60, or you break a hip at 55, we’ve got a big problem.
There is no free lunch. The use of these drugs for weight loss is a personal choice. But, like all choices in life, it does not come without responsibility or consequence. The side effects are significant and real, and you still have to do the work. You still have to learn to eat better, prioritize protein, and strength train.