Popular Drug... Unpopular Results?

There’s a popular weight loss drug running around (no pun intended) that you most likely have heard of. It’s known as GLP-1 or Semaglutide, and is most commonly found under the brand names Wegovy or Ozempic (note: only Wegovy has been authorized by the FDA for weight loss, while Ozempic is often used off label)

 It “promises” weight loss at a good clip, and it delivers, but at what cost? Some are touting it as a miracle drug, while others claim that it causes more harm than good in the long run. Let’s see what science says.

Weight loss in theory is SIMPLE. Eat less than you burn and you will lose weight. This popular drug is helping that simple approach by making you full quicker and longer and cutting your “cravings” by regulating blood sugar. Click here to learn more about how Semaglutide works.

It does a good job at what it’s touted at. Yes, you WILL lose weight. The caveat is “at what expense”? Now, please note I am NOT a doctor or prescriber of this medication and can not speak to short/long term side effects or symptoms. As a certified trainer and nutritionist my focus is on the increasing news surrounding muscle loss, in addition to fat loss, while taking these kinds of drugs.

As I’ve written about before, it’s not just about weight loss. It should be about fat loss. Fat is inflammatory tissue that can have negative side effects on the body and increase your risks of a variety of health concerns like Heart Disease, Stroke, High Blood Pressure, Arthritis, Diabetes and more.  Muscle mass, on the other hand, is anti-inflammatory tissue and increases our metabolic energy resulting in increased calorie burn while at rest, a stronger immune system, improved energy levels and better sleep.

New studies are coming out, finding that some people taking this drug are losing more muscle mass than what was expected. While this is concerning, I think it’s important to take a look at the lifestyle changes being made, not just the drug being taken. Because Semaglutide reduces your appetite dramatically, it’s easy for people to cut calories and lose weight without changing their diet (they’re just eating less than they were before) or adding in exercise into their routines. However, by not changing your bad habits, simply reducing your calorie intake overall will result in overall weight loss, both the good and bad kind.

So does this mean you shouldn’t look into a drug like this if you’re looking to lose fat? Not necessarily! Jtab is here to tell you there are a few key things to consider if you decide Semaglutide is right for you. (And quite frankly should be a part of your habits with or without the drug!)

Here they are in list view (I’m all about making it easy!)

1)      Focus on protein. No, seriously! Are you getting as close to your bodyweight in protein each and everyday? Because you’re reducing the overall food your consuming, the actual meals that you do eat while on the drug NEED to be protein centric/based. This means adding good quality protein powders or bars into your routines if you struggle to get enough from your regular meals. IF you are lacking in vitamin/nutrients from veggies you can always supplement with a good food based multivitamin.

2)      NEED to Strength Train! Building of strength and muscle during a weight loss period helps to KEEP as much muscle on your frame as possible. While we’ve all hear about cardio and weightloss, in reality serious strength training should be the first form of exercise while on any kind of weight loss drug or program. This keeps your body from disposing of muscle mass as it burns calories and keeps your muscle “important” to maintain.

Without these two important things, your weight loss WILL be lots of muscle, as it is metabolically demanding for your body to hold onto. This means that your body will want to “get rid of” it first, unless you are eating lots of protein and lifting weights. Not only will you FEEL the negative side effects of too much muscle loss, but you’ll see it in the mirror as well. Despite the scale going down you won’t see the true changes in your body that you’re looking for. Trust in the process, trust in the science!

Are you considering a weight loss program or drug? Reach out via email jtabtraining@gmail.com or via Instagram @Jtabtraining for help with nutrition guides, strength training programs and support!

When was the last time you felt amazing?

When was the last time you felt amazing? Do you even remember what it felt like? Like being on top of the world. We have one go around here we have to make the best of it.

Want to feel better? Generally more fruits/veggies and lean proteins and walk everyday.

Want to get rid of aches and pains? Getting stronger is a good start.

Want to move better? Daily mobility drills and it starts with World's Greatest Stretch (look at some of the posts in RI Trainers Unite)

Want to lessen inflammation? More fruits (berries) and less processed foods.

Start with these simple tips. Then move onto other simple things. Life isn't simple but improving it can be simple when we stop trying to "hack" everything.

When you’re ready to take it a step further, reach out to me. I’m taking on 5 new nutrition clients this fall. People who are really ready to change their health and get in the best shape of their lives. People who are sick and tired of feeling sick and tired.

Let's chat and figure out a schedule to meet and go over your diet. - jtabstrength@gmail.com

A Female Athlete’s Toughest Competitor: Food

Before I begin this blog, I would like to introduce myself. I am Catherine Schultz, a Junior Exercise Science student with a minor in Psychology and Nutrition. I am interning with Joey this summer to complete my second internship required by my college, Endicott College in Beverly, Massachusetts. I am passionate about helping athletes reach their potential whether its in the weight room, nutritionally, or mentally. I have struggled with staying injury-free the past year and a half which is why I care so much about this topic. Eating quality food is what has helped me grow as an athlete on the track/course and in the weight room. I am now able to lift more than I could have imagined (also shoutout to Joey for the guidance) and feel stronger hitting my times on the course. With that being said, I hope that this blog answers some questions you may have and offers guidance to those who need it from someone who has struggled too!

Now, let’s dive into the real topic of this blog: food. I am sure many of you reading this question how, what, and when to eat. Don’t worry I have the same question too, but hopefully I can provide some incite on how I tackle these questions.

As a female college athlete, I have to make sure I fuel properly not only to achieve my potential athletically, but also to succeed in the classroom. If I am not fueling enough to exercise, I will never be able to do well in school. This is why staying on top of eating enough carbohydrates, protein, and fat is critical. Carbohydrates, fats, and proteins are the three key macronutrients and are essential to our body’s functioning. Without them, health issues could occur, too much of them and health issues could occur too. Finding a perfect balance for YOU is going to be a game changer, literally and figuratively.

Let’s break it down further and give you a run down of how a day could go. I typically have classes in the morning to mid-afternoon. Starting off the day right with a bowl of oatmeal and some fruit like an apple or orange are my go-to. The oatmeal offers carbohydrates, more specifically with a low glycemic index to give me energy (carbohydrates are your main source of energy and low glycemic foods are able to be digested slower and cause a slow progression of sugar into the blood stream), adding a scoop of protein power or some nuts cover your protein needs (this helps with muscle growth, cell growth, hormones, and basically keep your body functioning), and finally adding some honey for fat (also helps with cell function and energy). In between my classes I try to add in a protein bar or a banana for a quick source of protein or carbohydrates. After my classes I eat a pretty big lunch before I do homework and then practice around 5. Making sure I properly fuel for practice is very important so I can run the times I want to. I try to eat a salad with some chicken and almonds for protein, quinoa for carbohydrates, and some vegetables too. I will also add in a small sandwich with meat, cheese, lettuce, and tomato to cover the remaining needs. Right before practice typically 30 minutes before, I will either eat a high glycemic index carbohydrates (these cause a rapid rise in blood sugar and are digested rapidly) to provide a quick energy boost such as a fruit snack or a banana, but if I feel like I will not digest it in time, I will take a few sips of a Gatorade. After practice is the most important time to fuel! Helping your body’s muscles synthesize or in more simple terms heal and grow stronger is protein’s main job. A key point to understand though is to eat carbohydrates before you eat protein or your protein that you just consumed will be utilized as restoring energy. Carbohydrates are prioritized over any other macronutrient. On top of that, it is recommended that you consume about 20-30 grams of protein per meal to make sure you can achieve your nutritional needs. To achieve this, I may eat some salmon for my protein needs, rice or quinoa for my carbohydrate needs, and peanut butter for my fat needs. Finally, a tip to adding remaining protein may be eating a smoothie bowl or protein shake before bed.

To wrap this up, I would like to point out a few key takeaways. First, eating is personalized, no one person is going to be the same. With that in mind, you may think that you are eating too much, but trust me, you probably need to eat more than you think you do. Second, timing is important! Eating carbohydrates before you eat protein. Eating high glycemic index carbohydrates before you work out and low glycemic index foods at night and morning to help with your body’s processing of energy. Lastly, make it fun. If you eat the same food all day every day, it may be difficult to stay disciplined to eat the amount of carbohydrates, protein, and fat you need. Cancel

Thank you for taking the time to read this! I hope you enjoyed it as much as I enjoyed writing this blog

 if you have any comments or concerns feel free to contact me at:

Cschultz@mail.endicott.edu or (401) 644-2859