All right, this is a little bit of a spicy topic. We’re gonna be talking about the weight loss drug Ozempic.
But before we jump into the weight loss drug Ozempic. I want to do a very quick public service announcement:
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OK, as promised, let’s jump into everything Ozempic.
Why People Turn to Ozempic
Here is the truth: most people don’t end up on Ozempic because they really want to. They end up there because they feel like they’ve completely run out of options.
And look, I get it. I have felt like that, and I’ve been stuck in that loop many times myself. When nothing seems to work, and the weight just won’t shift, Ozempic starts to look like the magic pill.
And let’s be honest, it kind of is. It gets results — and it gets them fast.
But here’s the problem. While Ozempic is incredibly effective at helping people drop weight, it doesn’t really get to the root cause of why they couldn’t do it themselves in the first place. And that means the second that you come off it, you’re just right back where you started.
So today I want to break all of this down. I’ll explain why Ozempic is never the real fix. I’ll cover some of the hidden downsides that come with it and also the exact lifestyle changes that not only get you off it, but will make sure you never need it in the first place.
The Simple Reason People Use It
Why do people turn to Ozempic? Ultimately, it’s pretty simple. They haven’t been able to sustain an active lifestyle, and they haven’t been able to sustain eating the right types and amounts of food themselves. In fact, likely both of those things.
This in turn has caused them to become overweight. And this is essentially where Ozempic comes in — it suppresses your appetite. This means you start eating a lot less — and actually a lot less very quickly. That brute-forces you into a calorie deficit, and you end up losing weight incredibly quickly as a result.
Now, if you lose weight quickly, surely we’re all good, right? What’s the problem? This brings us onto both the trap and consequences of Ozempic.
The Trap of Ozempic
Here’s what I believe: once you get onto Ozempic, it’s a little bit of a trap. And not only that, but there are some very real consequences outside of losing weight really quickly.
Here’s the main trap as I see it: you are now completely reliant on Ozempic to keep the weight off. And that’s because most people’s lifestyle goes completely unchanged. Ozempic is literally the thing that’s holding it together.=
Quite a few of the people I know who are on Ozempic are actually still eating mostly ultra-processed foods. Sure, a lot less of them, but still mostly ultra-processed foods. And they’re not making much of an effort to be more active either.
So, the question I would have is: do you really want to spend the next 10 years relying on a prescription just to stay in shape?
The Consequences of Using Ozempic
Alongside the trap, there are real consequences. Let’s go through them one by one.
1. Muscle loss.
When you lose weight very quickly — Ozempic or not — you lose a lot of muscle. Now, of course, all weight loss involves losing some muscle and some fat. However, if you lose weight quickly (which you always do on Ozempic), you lose a much higher percentage of lean muscle.
Lean muscle is probably the most important thing you want to be focusing on in your 40s and 50s. It predicts not only how long you will live, but also the quality of your life in those later decades.
And here’s the kicker: it’s already hard to build and preserve muscle in your 40s and 50s. Losing a lot of it quickly? That’s often irreversible. You’re then going later in life with less muscle — and that’s the exact opposite of what you want. It’s why so many people on Ozempic look or feel weaker. They’ve lost muscle alongside the fat.
2. Side effects and risks.
We’re still in the early stages of these prescriptions. Anytime you put something foreign into your body to get a result, there are always going to be implications. A quick google will show up many stories about side effects and possible long-term health issues, and I bet we’ll hear more over time.
3. The financial cost.
Ozempic and other weight loss injection brands are not cheap. You can expect to pay anywhere from £200–£400 a month. That thousands a year. If you can avoid it, you will save yourself a lot of money to put to better use.
OK, so What’s the Real Fix?
If not Ozempic, then what? The real fix is getting your lifestyle and your habits in order. Remember, people turn to Ozempic because they couldn’t sustain weight loss themselves. The fix isn’t a training program. It isn’t a diet. It isn’t a supplement.
It’s rebuilding your lifestyle and daily habits from the ground up. You have to construct the base of the pyramid I talk about so much. Rebuilding your lifestyle and daily habits from the ground up is the foundation that makes you capable of doing what you need to do consistently, without Ozempic.
If you’d built the lifestyle before, you wouldn’t have needed Ozempic in the first place And if you’re already on Ozempic, this is the only way off. You have to start layering in better health habits and building an active lifestyle alongside Ozempic — and then taper off.
The Seven Foundational Health Habits
What does rebuilding your lifestyle and daily habits from the ground up look like? Well, it comes back to the seven foundational health habits I always talk about. To show you exactly why, let’s look at some direct effects:
- Sleep, protein, fasting & whole foods — these all have a direct impact in helping you regulate appetite and control your calories.
- Steps — this for me is the single best measure of whether you have an active lifestyle. It’s literally the baseline of an active lifestyle. I’ve even heard stories of people who lost weight by only changing one thing: walking 10–15,000 steps a day. That’s how powerful it can be.
The foundational health habits also impact things indirectly — both individually and as a group. Together, they build energy and they build discipline. They work together to make you more capable as a person.
As you probably know, I aim for 80% consistency with all of my foundational health habits. When I drift from this, I feel myself sliding. Training feels harder, and I drift toward crappier foods and end up overeating. I see exactly the same with people who struggle to buld an active lifestyle and eat properly — the foundational habits just aren’t there.
If these seven foundational health habits go unchecked, you’ll never be able to sustain the effort to lose weight by yourself. And the blunt truth is that you’ll never get off Ozempic.
A Practical Next Step
If you’re already on Ozempic, you have to start building these habits now. Don’t wait until tapering off. Get your steps in. Eat more protein. Focus on your sleep. Hydrate properly.
These habits will make you feel better, and you’ll slowly become capable of holding the weight off without the drug.
If you’re not on Ozempic but tempted by it: start small by picking one or two habits. If it were me, I’d start with sleep, steps, and your relationship with alcohol. These are three that will usually have the biggest impact. Start to track them daily, build streaks, and you’ll naturally build a healthier lifestyle.
Wrap Up
Ozempic can feel like a lifeline, but trust me, it’s only ever a plaster. Instead, build the lifestyle and build the seven foundational health habits. If you do that, you’ll finally have the foundations to get off it and stay off it for good — or you’ll put yourself into a position where you never need it in the first place.