The Paradox of Weight Loss Medications

Hey there - it’s Don.

Happy Friday!

Today’s newsletter is about a topic I’ve been mulling over for a while.

Weight loss medications.

While I’ve been trying to keep my articles skimmable and briefer, I think this topic needs a more thorough treatment.

So let’s jump right in!

🔎 What’s Inside

• The paradox of weight loss medications

• The surprising power of breathing through your nose

• Exercise changes the perception of time

• The 90/90 lower body stretch

• New Turkish get up world record

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💪 Deep Dive

Click here to read the full article on the Layman’s Fitness Website

The Paradox of Weight Loss Medications

Chances are, you’re probably familiar with weight loss medication brand names like Ozempic, Wegovy, or Zepbound.

These are types of GLP-1 receptor agonists (GLP-1 drugs for short).

GLP-1 is a hormone your gut naturally produces that helps regulate appetite, digestion, and blood sugar.

These GLP-1 drugs were first used for diabetes treatments and then in recent years they’ve been used to treat weight loss.

I want to share three reasons why I personally wouldn’t take GLP-1 drugs for weight loss and what I would do instead.

Full Disclosure

I value honesty and directness.

A primary aspect of my full-time job is to help guys lose weight (without GLP-1 drugs).

Any critical thinker reading a post about GLP-1 drugs from a guy who does weight loss without them should evaluate the claims very carefully.

And I hope you do.

In fact, I hope you take a sober view of any claims made about weight loss, especially from popular drugs that are reshaping the multi-billion dollar U.S. weight loss industry.

So, beliefs on the table, I’ll start with how I view fitness.

Stewardship: The North Star of Fitness

As a Christian, my core belief is that fitness is stewardship.

God has given us a body to take care of, and we do that for His glory and the good of others.

We take care of our bodies by nourishing it with healthy food and strengthening it through movement.

GLP-1 drugs seem to present an easier alternative for weight loss, one that promises the reward without the work of stewardship.

But that’s simply not true.

If you are trying to lose weight, all roads eventually lead to stewardship.

Even if you take a GLP-1 medication.

How GLP-1 Medications Work

GLP-1 medications help you control your hunger.

They do this primarily in 2 ways.

1. Making you feel full (by interacting with your brain)

2. Slowing down your digestion (by interacting with your GI tract)

The receptors in your brain receive signals that you are full, while your last meal sits longer in your GI tract, reinforcing the fullness.

Since you feel fuller, you eat less, and operate in a caloric deficit more consistently.

To put it plainly, GLP-1 drugs work for weight loss because they help reduce the food coming in.

The Paradox of Weight Loss Medications

With that in mind, here are the 3 main paradoxes I see with these GLP-1 weight loss drugs.

1) GLP-1 drugs still require stewardship

GLP-1 drugs are meant to be used alongside diet and exercise.

Here’s what some of the GLP-1 brands say on their websites.

• Wegovy - “… along with reduced calorie diet and increased physical activity”

• Ozempic - “… when used along with diet and exercise”

• Mounjaro - “… along with diet and exercise”

• Zepbound - “… with a reduced-calorie diet and increased physical activity”

• Saxenda - “… used with a reduced-calorie diet and increased physical activity”

These drugs are not meant to be used in isolation… they are meant to be used with nutrition and physical activity.

So what are the general nutrition recommendations for individuals taking GLP-1 drugs?

• Eat in a caloric deficit

• Eat lean protein

• Eat healthy fats

• Eat high-fiber foods

• Cut out the junk

And what are the general physical activity recommendations for individuals taking GLP-1 drugs?

• 150 minutes/week of moderate-intensity aerobic activity, or 75 minutes/week of vigorous activity

• Weight training becomes even more important because of the risk of muscle-mass loss

These are similar recommendations for anyone in the general population looking to lose weight.

2) GLP-1 drugs might make stewardship more difficult

Is nutrition and exercise easier with GLP-1 medications?

This depends.

But here are some things to consider.

Nutrition Impact

GLP-1 medications effectively reduce the amount of food intake.

But now it might become harder to eat the amount of protein, fiber, and healthy fats that your body needs to operate.

For instance, the protein guidelines for a guy with obesity is 1.2 to 1.6 grams of protein per kilogram of bodyweight.

If I weigh 230 pounds, that means I need to eat 125 to 167 grams of protein, per day.

That target is challenging enough for most guys beginning a weight loss journey without hunger curbing medications.

It might be more difficult to hit nutrition targets when your body feels fuller more easily.

In fact, sometimes these medications work so well people forget to eat, along with instances of malnutrition and dehydration.

Physical Impact

Side effects of GLP-1 medications range from headaches and increased heart rate to allergic reactions, vision changes, and even something termed Ozempic face.

But the most common side effects are stomach and GI issues, including nausea, vomiting, diarrhea, or constipation.

These symptoms now have to be managed so daily life (and now exercise) can continue.

Starting an exercise routine is hard enough.

These new physical symptoms of GLP-1 medications might make exercise even harder.

3) GLP-1 drugs might not be a long-term stewardship solution

Stewardship is a lifelong calling.

So here are two things to consider with the long-term effectiveness of GLP-1 medications.

Cost

When used for weight loss, GLP-1 medications are typically not covered by insurance.

They can range anywhere from $800 - $1,300 per month.

This is a hefty monthly bill to pay for an indefinite amount of time.

Weight regain

Weight maintenance has been studied for years.

In this meta analysis of 29 long-term weight loss studies, ~50% of the lost weight was regained in 2 years.

But that’s actually better than the data we have for GLP-1 weight regain.

This study followed participants for one year after they stopped taking Wegovy.

In the first year off the medication, participants regained 67% of their weight back.

Lifestyle Changes to Boost GLP-1 Naturally

Here are three things I would do instead.

These all increase the production of GLP-1 naturally (though not as high or drastic as medication would).

1) Clean up the diet

Focus on protein, fiber, healthy fats, and vegetables. All of these can increase GLP-1 production.

2) Regular exercise

Physical activity, including walking, cardio, and resistance training, can all help improve the body’s response to GLP-1.

3) Sleep

Sleep can disrupt hormonal balances, especially appetite regulating hormones. Try to get 7-9 hours/night.

All Roads Lead to Stewardship

Taking these medications for weight loss is a personal decision.

I do think there are individuals that might benefit from these drugs.

But for me, all roads for weight loss seem to point towards stewardship, even if medication is involved.

Stewardship is inevitable.

It’s a road that needs to be walked eventually.

And it’s a good one.

🔎 Finds

Here are some of my favorite finds/resources this week.

The surprising power of breathing through your nose

Exercise changes the perception of time

The 90/90 lower body stretch

The new Turkish get up world record

🏆 Client Corner

A week or so ago Rick was sitting on the couch around ~10pm on Saturday night watching TV.

He hadn’t exercised that day, and he certainly didn’t feel like doing it.

But he got up and did his workout anyway.

In 30 minutes he was done and was thankful he put in the work.

I can’t think of a better example of what stewardship sometimes feels like.

Well done Rick 👊

👍 Ready to take the next step?

If you’re ready to prioritize your health this summer, check out LF 1-on-1 Coaching.

Apply for that here.

I’ll see you next Friday.

Be strong,

Don

The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.