Considering your Ozempic Era?:
We dug through the hype to bring you the skinny on GLP-1s.
Ozempic is making a promise that many have long hoped for, weight loss in a shot or pill. But do GLP-1s really work and is it really that simple? We enlisted the expertise of a Clinical Dietitian with a Bachelor of Science and a Masters in Nutrition and Dietetic Medicine to help answer this question. We dug through the hype to bring you the skinny on GLP-1s. Whether you are using or considering them, this article is here to help empower women on their healthcare journey. (Always consult your healthcare professional for personalized advice)
How Popular Are They & How Easy Are They To Access?
The drug’s off-label use for weight loss has exploded, fueled by social media and celebrity endorsements. On TikTok, #Ozempic has amassed over 600 million views, turning the medication into a viral sensation. In 2023, Ozempic and related drugs like Wegovy and Rybelsus generated $21.1 billion globally, an 89% increase from 2022. In the U.S., 1 in 8 adults (12%) have tried a GLP-1 agonist like Ozempic or Mounjaro, with 6% actively using one. By September 2024, these drugs accounted for 5.4% of all U.S. prescriptions, a dramatic rise from 1% in 2021. Judging from the data, we are picking up what Ozempic is putting down. With 71% of American women believing willpower alone isn’t enough for weight loss, the appeal of a once-weekly injection or daily pill is undeniable. How much is the ‘magic pill’ worth?
Accessibility remains a major challenge, with costs varying widely across countries due to healthcare regulations and insurance coverage. In the U.S., the cost can exceed $1,000, making affordability a significant barrier for many.
So, is this the magic bullet for weight loss, or just another overhyped pharmaceutical trend? Let’s unpack what they are.
What are GLP-1s?
GLP-1 (Glucagon-Like Peptide-1) receptor agonists are a class of medications designed to help manage blood sugar levels and support weight loss.
They are available in both injectable and oral forms. The most well-known GLP-1 medications include:
Semaglutide (Ozempic, Wegovy) – Weekly injection
Liraglutide (Saxenda, Victoza) – Daily injection
Dulaglutide (Trulicity) – Weekly injection
Exenatide (Byetta, Bydureon) – Daily or weekly injection
Tirzepatide (Mounjaro) – Weekly injection (a dual agonist also affecting GIP)
Most GLP-1 medications require ongoing treatment for continued benefits and are prescribed alongside dietary and lifestyle changes.
How do they Work?
GLP-1 receptor agonists, like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro), work by mimicking the naturally occuring GLP-1 hormone, which:
Increase insulin production to regulate blood sugar
Reduce glucagon (the hormone that raises blood sugar)
Slow down digestion, making you feel fuller for longer
Send signals to your brain that reduce cravings and appetite
In simple terms, they turn the volume up on the “I’m full” signal and the volume down on cravings.
Mounjaro goes a step further by also acting on GIP receptors, which may provide even greater weight loss effects compared to GLP-1s alone.
Now we know what they are and how they work. The answer remains, do they actually work?
Let’s talk results…
Short answer: Yes. Longer answer: Yes, but only if you do it right.
Clinical trials show that semaglutide users lose an average of 10-15% of their body weight. Mounjaro users? Up to 22%. That’s significant. But here’s what you need to remember, It’s not fat loss, it’s weight loss. The moment you stop? Hunger returns. GLP-1s can be an effective tool in the tool box, but there are others to consider in conjunction for the best results.
What do you NEED to know before using GLP-1s?
It’s important to approach what the positive media headlines with caution. Unfortunately, there is always a BUT…
You will feel less hungry BUT can forget to eat. These drugs slow digestion and keep food sitting in your stomach longer. This can make you feel full after just a few bites. Sounds like a dream BUT until you forget to eat. When we don't nourish our bodies this can lead to muscle loss, fatigue, and nutrient deficiencies. Your body still needs fuel to function properly, and prolonged undernourishment can have serious health consequences.
You can lose weight BUT weight regain is common. These medications aren’t a permanent fix, without learning sustainable habits, weight regain is almost inevitable. If you don’t address the root causes of weight gain through nutrition and lifestyle changes, your body will simply return to its default state once the medication stops.
BUT Exercise still matters. Yes, GLP-1s curb appetite, BUT they don’t build muscle or boost metabolism. If you’re not strength training and staying active, you’re at risk of losing lean muscle mass instead of just fat. Losing weight without exercise can mean losing muscle instead of fat. Muscle is key for a healthy metabolism, and without strength training, your metabolism slows down, making future weight loss harder. Maintaining lean muscle is also important for maintaining bone density. For women, this is especially important, as bone density starts to decline after age 30, and we face a higher risk of osteoporosis.
BUT Side effects are real. Nausea, vomiting, constipation, and stomach pain have been reported. The long-term effects on mental health and serotonin production are still not fully understood.
Simply put, GLP-1s can help with weight loss, but they should be just one tool in your toolbox for long-term health. Without sustainable habits, they risk becoming yet another quick-fix fad, no different from the crash diets of the 1990s.
Here’s a simple dietician’s checklist to support the use of GLP-1s:
Whether using or considering GLP-1 medication, here’s some ways to maximize your results and protect your long-term health:
Prioritize protein: Aim for 1.6-2.2g per kg/0.73–1.00 g/lb of body weight daily to preserve muscle mass. Losing weight is one thing, but you want to keep your strength and metabolism intact.
Don’t skip meals: Just because you can get by on a few bites a day doesn’t mean you should. Three to four balanced meals a day help prevent deficiencies and muscle loss.
Hydration is non-negotiable: 2-3L of water daily is your baseline. Drink away from meals so you can finish your food before getting too full.
Include Daily Movement – Aim for 7,000-10,000 steps per day to support metabolism and cardiovascular health. Breaking this up into shorter walk blocks can help with overall energy and fatigue management.
Strength train at least 2-3x per week: This is any form of exercise that involves using resistance such as body weight, free weights, machines, or resistance bands.
Ditch the ultra-processed food: Your body still needs nutrients, and loading up on protein bars and diet shakes isn’t a long-term solution. Focus on whole, nutrient-dense foods.
Keep an eye on micronutrients: Low appetite can = low nutrient intake. Watch your iron, B12, folate, and electrolytes to avoid deficiencies. Introducing these supplements can support your journey.
Stress management is key: Chronic stress can trigger cravings, disrupt your metabolism, and mess with digestion. Daily mindfulness or breathwork can help regulate your nervous system.
Have a long-term plan: If you’re not learning how to eat for maintenance while on the drug, you’re setting yourself up for a rebound. Work with a professional to transition off when the time comes.
GLP-1s: Game Changer or Just Another Fad?
GLP-1 medications are powerful tools, not miracle cures. Remember they should be one tool in your tool box. If you’re using them as a shortcut without making real lifestyle changes, you’ll likely regain the weight as soon as you stop. But when combined with proper nutrition, exercise, and education? They can be life-changing.
The takeaway? Look beyond the headlines. GLP-1s aren’t an excuse to skip the work, they’re a way to make the work easier. If you’re going to do it, do it right. Your future self will thank you.
