How Ozempic Affects Sustainable Weight Loss Strategies

The Emotional and Physical Impact of Weight Gain

I’ve just turned 46 years old, and was recently talking to a friend of the same age regarding sustainable weight loss strategies and the purpose of Healthspan Medical as a concept. After about ten minutes of going back-and-forth, his response was, “I suspect by the end of this, you're going to tell me that I’m overweight, and I’m not going to live as long as I’m supposed to”.

I had clearly been unsuccessful in getting my point across.

The COVID-19 Effect on Health Habits

Later that day, I received a text from his wife asking when our services are going live and whether we could enrol him as a Healthspan Medical patient.

To give you some background, in his late teens and into his 20s, he weighed 75 kg and had the body of an athlete. He was one of the best at school sports and still played rugby into his 30s. There was a small amount of weight gain when life got busy and kids came along, but this was minimal.

Then COVID-19 hit, and he started spending more time at home. He wasn’t required to be in his office, which was tied into his regular gym sessions, and he managed to put on 20 kg over three years. He rang me back a few days after our discussion and said that he felt so depressed by the physical situation he had got himself into, and that he was unsure how to get himself back to some semblance of normal.

I felt embarrassed—At least one of us was reflecting on the situation, and it wasn’t me.

My friend is a clear example of how physical health and well-being are so intertwined with our mental health.

Why Quick Fixes Like Diets Often Fail

The Rebound Phenomenon

To be fair to him, he had gone online, read about diets, tried one in the last year, and managed to lose 8 kg. However, the moment he stopped, all the weight was put back on.

Even though the science behind the different types of dieting is well-evidenced and valid, one thing that isn’t spoken about too much is the lack of sustainability of heavy calorific restriction, excessive exercise, and the rebound phenomenon that occurs weeks to months after running out of motivation. Even if it is acknowledged, the longer-term issues of doing it are rarely discussed.

Too much, too quickly, it would seem, is a bad thing.

Should You Take Ozempic for Weight Loss?

The Muscle Mass Dilemma with Ozempic

This led to his next question, “Should I take Ozempic?” An interesting one, and if you are to believe what you read online, the answer would be a resounding yes.

Ozempic can be an advantageous drug if you have type 2 diabetes, with huge benefits around glucose control, cardiovascular risk, and, in some cases, the ability to halt/reverse the process in its entirety.

However, from a longevity perspective, it’s not the best drug. Once you come off of Ozempic, having seen the positive results, if no other changes are made, you are likely to put all that weight back on.

Key Components of a Sustainable Weight Loss Strategy

Get Basic Blood Tests

As we age, it’s difficult to know if we have hormonal imbalances or other deficiencies. It’s worth noting that, despite there being a massive push in the health industry to sell people supplements, this might not be right for you. However, in all forms of general medical practice, we do pick up conditions coincidentally that, once treated, have significant benefits. It is difficult to give decent advice without some baseline knowledge, which is why getting basic bloog tests is so important, and a service we offer as part of your proactive care with Healthspan Medical.

Focus on Food Quality, Not Just Calories

Caloric reduction is part of any weight loss plan, but the quality of the food you eat matters even more. Prioritising high-quality proteins and minimising sugar and ultra-processed foods is essential for both weight management and long-term health.

Incorporate Resistance Training

Exercise, especially resistance training, is crucial for maintaining muscle mass, particularly as you age. While any physical activity is beneficial, targeted resistance exercises improve musculoskeletal health, protect against frailty, and support long-term weight maintenance. The good news? These exercises aren’t complicated and can be done at home without the need for a gym.

Prioritise Sleep for Healthspan

We often underestimate the role of sleep in weight loss. Poor sleep is linked to increased risk for all major diseases, including obesity. Lack of sleep not only inhibits weight loss but also prevents the body from repairing itself adequately. Aim for 7-9 hours of quality sleep and consider using sleep-tracking devices to monitor improvements.

Small Changes, Long-Term Gains

Small changes in all these areas can have significant short- to medium-term benefits but, more importantly, significantly lower the risk of cardiovascular disease, dementia, cancer, and frailty.

The biggest challenges in making people healthy for longer are the preservation of a healthy state, not simply getting there for a few weeks or months.

Reflecting on Healthspan and Longevity

Reflecting on my conversation with my friend, I’ve come to realise that sustainable health isn’t about quick fixes or dramatic changes. It’s about a holistic approach that includes small but meaningful adjustments in diet, exercise, sleep, and mental well-being.

At Healthspan Medical, we aim to help individuals make these sustainable changes, guiding them through the process of living healthier, longer lives. If this sounds like something you'd be interested in, join our waiting list for your initial consultation today.

On that note, I’m off to write a piece of reflection on the importance of balancing health and longevity!