Love this. Been on Zepbound since April. Absolutely spend less money at the supermarket. I eat almost zero junk food now. I also eat way less. Also regarding muscle loss, I’ve lost a combined 120+ pounds between Weight Watchers and then Zepbound. Since I got a body composition scale I’ve lost 70+ pounds with only 1.5lbs being muscle.
Thanks so much for sharing, Michael! All of these findings totally track with my own experience. In fact, I was just telling a friend last week that my desire or tolerance to eat meat — especially processed meat products — has evaporated. I'll never be vegan, but whatever change it's prompted in my brain has led me to explore more vegetable-focused dishes than before. Salads also taste better. Lastly, I almost always have leftovers when I go out to eat — a rarity in the before times.
Honestly, the hardest part is dinner with my family. When you've always been a "good eater," they expect you to take second helpings or act offended if you don't clean your plate. I'm already open about using Zepbound, but it makes me basically force it as a topic of conversation during dinner. Then, I can stop halfway through the meal without most of them being offended or making me feel guilty about it.
Thanks for your comment, Andrew. I've always gotten great insights from you sharing about your experience on GLP-1s. I (and I think I speak for many of us) really appreciate you weighing in.
Really liking the content on GLP-1s. I will admit that I was a hater when I first heard of them, but your research is really opening up my mindset. At the end of the day, I'm with you, if these drugs are helping people steer their lives toward healthier choices, that is awesome. Love the idea that drugs like these are giving people some agency back in a game that is rigged against them.
agree! it took me a couple of times for me to realize who was in the photo. was wondering what the clash have to do with this topic, then i see them being in a checkout lane buying groceries.
Since retiring, I’ve been working part-time at a gym, and one of the biggest concerns I’ve seen with Ozempic for weight loss is its unintended impact on muscle mass. Rapid weight loss from GLP-1 medications often sheds more than just fat—it eats into muscle, which is essential for strength, metabolism, and long-term health. For those who are active, maintaining muscle is non-negotiable for mobility and performance, making Ozempic a questionable choice unless prescribed for legitimate medical reasons and paired with a disciplined regimen of strength training and adequate protein intake.
This reminds me of the low-fat craze of the 1990s: it worked in the short term but left many people nutritionally imbalanced and worse off in the long run. Like that era, the “Ozempic era” is still unfolding, and while it’s showing results for some, we don’t yet know the long-term consequences—especially for those using it outside its intended purpose.
Thanks for your comment. I definitely don't discount personal observations, but I'm not convinced GLP-1s lead people to lose relatively more muscle than they would through the same weight loss using diet. And it seems that anywhere from 50% to 95% of fat-free mass loss can be attenuated by lifting weights when you're losing weight.
A recent paper by Kevin Hall, who's arguably the top mind in weight loss and diet right now, said the following. (Note: SSM = muscle.)
The marked weight loss induced by GLP-1–based antiobesity medications and the results from several trials that found 25% to 40% of the weight lost was composed of FFM/lean body mass (Figure, B) have led to concerns regarding adverse effects of GLP-1–based antiobesity medications on physical function and possible treatment-induced physical “frailty.” However, none of these studies reported the effects of weight loss on SMM or objective measures of physical function. It is unlikely that the decline in SMM that occurs with even large amounts of weight loss impairs physical function. People with obesity generally have greater amounts of FFM and SMM than lean people, so the decrease in SMM induced by weight loss represents a small fraction of total body SMM. Moreover, even though the decrease in SMM can sometimes cause a decrease in muscle strength, it does not necessarily have an adverse effect on physical function. Intentional weight loss causes a greater relative decrease in body fat than FFM or SMM, so the ratio of FFM/ SMM to fat mass increases. Accordingly, physical function and mobility improve after weight loss despite the decrease in FFM/SMM, even in older adults with decreased FFM and SMM at baseline. In addition, weight loss improves the “quality” of remaining muscle by decreasing intramyocellular and intermuscular triglycerides and increasing muscle insulin sensitivity.
Again, I don't discount observations. But I'm just not convinced Ozempic eats into muscle.
While I believe the full story of GLP-1 medications like Ozempic is still unfolding, and there is never going to be a Magic Pill: I do recognize their significant impact on other areas of society. These drugs are disrupting “limbic capitalism”—the economy built on exploiting our cravings and impulsive behaviors.
I've seen articles mentioning that another side effect of GLP-1s is decreasing knee osteoarthritis. I need to look into this more, but I'm inclined to believe that it's less of an influence of decreased bodyweight on someone's knees & more related to decreased inflammation.
Great article Michael. I keep hearing that the future generations of the GLP-1’s are even better than the current editions. I believe we are on the 3rd generation, but there are upwards of 15 generations currently being developed and tested. I hear on various podcasts that we will eventually find a generic version that is cheaper and easier to administer (orally) than the current versions. This will make it more accessible and will increase user rates. It is going to have a profound impact on every aspect of life in North America, like AI. It is going to be fascinating to observe. Hopefully the food industry becomes a little more progressive in their response to the long term health needs of their customers. Governments too.
The closing line truly may make a very good point...the sheer effect of one person (and you likely said it right using mom as an example!) using it and in turn eating healthier the domino effect of others in the house eating better just may make a lasting health positive...good thought!
Two questions I would ask the researchers: Is the household food shopper typically the one on Ozempic? Is there a difference between households (types of food purchased and money spent on groceries) where the food shopper is on Ozempic versus a household where the food shopper is not on the medication?
Now Function Health... they're really hardcore trying with the scarcity loop...ya gotta use one of the sponsor codes to skip the 'waitlist' ...or... just go to their site and enter your email address to also skip this apparent 'waitlist'... it's bizarre and makes me really not want to use them.
I'll ask them why they do that. I get the sense that the demand for testing/analysis is exceeding what they can fulfill right now, but I'll absolutely ask them about your point. Thanks for bringing it up!
I'm guessing it has to do with them saying they're on Beta...still working out a few bugs..but it's strange to hear every podcast they're mentioned on claim to have special access 😆 🤣
Love this. Been on Zepbound since April. Absolutely spend less money at the supermarket. I eat almost zero junk food now. I also eat way less. Also regarding muscle loss, I’ve lost a combined 120+ pounds between Weight Watchers and then Zepbound. Since I got a body composition scale I’ve lost 70+ pounds with only 1.5lbs being muscle.
"lost 70+ pounds with only 1.5lbs being muscle" That's WILD. Great work.
You're a great case study in how to live while on GLP-1s. I know you do a lot of strength training and are smart about diet choices.
I’m trying!
That’s really good. You are doing the work to balance it.
Thanks so much for sharing, Michael! All of these findings totally track with my own experience. In fact, I was just telling a friend last week that my desire or tolerance to eat meat — especially processed meat products — has evaporated. I'll never be vegan, but whatever change it's prompted in my brain has led me to explore more vegetable-focused dishes than before. Salads also taste better. Lastly, I almost always have leftovers when I go out to eat — a rarity in the before times.
Honestly, the hardest part is dinner with my family. When you've always been a "good eater," they expect you to take second helpings or act offended if you don't clean your plate. I'm already open about using Zepbound, but it makes me basically force it as a topic of conversation during dinner. Then, I can stop halfway through the meal without most of them being offended or making me feel guilty about it.
Thanks for your comment, Andrew. I've always gotten great insights from you sharing about your experience on GLP-1s. I (and I think I speak for many of us) really appreciate you weighing in.
Really liking the content on GLP-1s. I will admit that I was a hater when I first heard of them, but your research is really opening up my mindset. At the end of the day, I'm with you, if these drugs are helping people steer their lives toward healthier choices, that is awesome. Love the idea that drugs like these are giving people some agency back in a game that is rigged against them.
As we say, "do more of what helps you and less of what hurts you." If Ozempic is helping people live better lives, I'm all for it.
We also forget that most of us use technology every day to alter our bodies. E.g., diet foods, exercise contraptions, etc. :)
Big agree! That's an interesting point about diet foods and modern gym equipment as well.
P.S. The Clash picture is great!!
agree! it took me a couple of times for me to realize who was in the photo. was wondering what the clash have to do with this topic, then i see them being in a checkout lane buying groceries.
Massive points to you two for getting the admittedly obscure and weird reference.
Saint Joe is Lost in a Supermarket!
Listen to “Lost in a Supermarket”. Awesome tune from “The Only Band That Matters!”
I love this tune- interestingly enough, there have been quite a few remakes of this song. Ben folds did this for the over the hedge soundtrack.
Always finding cool research around the world while providing balanced insights. Beyond interesting data.
Since retiring, I’ve been working part-time at a gym, and one of the biggest concerns I’ve seen with Ozempic for weight loss is its unintended impact on muscle mass. Rapid weight loss from GLP-1 medications often sheds more than just fat—it eats into muscle, which is essential for strength, metabolism, and long-term health. For those who are active, maintaining muscle is non-negotiable for mobility and performance, making Ozempic a questionable choice unless prescribed for legitimate medical reasons and paired with a disciplined regimen of strength training and adequate protein intake.
This reminds me of the low-fat craze of the 1990s: it worked in the short term but left many people nutritionally imbalanced and worse off in the long run. Like that era, the “Ozempic era” is still unfolding, and while it’s showing results for some, we don’t yet know the long-term consequences—especially for those using it outside its intended purpose.
Thanks for your comment. I definitely don't discount personal observations, but I'm not convinced GLP-1s lead people to lose relatively more muscle than they would through the same weight loss using diet. And it seems that anywhere from 50% to 95% of fat-free mass loss can be attenuated by lifting weights when you're losing weight.
A recent paper by Kevin Hall, who's arguably the top mind in weight loss and diet right now, said the following. (Note: SSM = muscle.)
The marked weight loss induced by GLP-1–based antiobesity medications and the results from several trials that found 25% to 40% of the weight lost was composed of FFM/lean body mass (Figure, B) have led to concerns regarding adverse effects of GLP-1–based antiobesity medications on physical function and possible treatment-induced physical “frailty.” However, none of these studies reported the effects of weight loss on SMM or objective measures of physical function. It is unlikely that the decline in SMM that occurs with even large amounts of weight loss impairs physical function. People with obesity generally have greater amounts of FFM and SMM than lean people, so the decrease in SMM induced by weight loss represents a small fraction of total body SMM. Moreover, even though the decrease in SMM can sometimes cause a decrease in muscle strength, it does not necessarily have an adverse effect on physical function. Intentional weight loss causes a greater relative decrease in body fat than FFM or SMM, so the ratio of FFM/ SMM to fat mass increases. Accordingly, physical function and mobility improve after weight loss despite the decrease in FFM/SMM, even in older adults with decreased FFM and SMM at baseline. In addition, weight loss improves the “quality” of remaining muscle by decreasing intramyocellular and intermuscular triglycerides and increasing muscle insulin sensitivity.
Again, I don't discount observations. But I'm just not convinced Ozempic eats into muscle.
While I believe the full story of GLP-1 medications like Ozempic is still unfolding, and there is never going to be a Magic Pill: I do recognize their significant impact on other areas of society. These drugs are disrupting “limbic capitalism”—the economy built on exploiting our cravings and impulsive behaviors.
Whelp that’s pretty good!
If the person doing the grocery shopping for the family is the one on the drug it makes sense.
The first rule of healthy grocery shopping is never do it while hungry.
Fascinating article!
I've seen articles mentioning that another side effect of GLP-1s is decreasing knee osteoarthritis. I need to look into this more, but I'm inclined to believe that it's less of an influence of decreased bodyweight on someone's knees & more related to decreased inflammation.
Great article Michael. I keep hearing that the future generations of the GLP-1’s are even better than the current editions. I believe we are on the 3rd generation, but there are upwards of 15 generations currently being developed and tested. I hear on various podcasts that we will eventually find a generic version that is cheaper and easier to administer (orally) than the current versions. This will make it more accessible and will increase user rates. It is going to have a profound impact on every aspect of life in North America, like AI. It is going to be fascinating to observe. Hopefully the food industry becomes a little more progressive in their response to the long term health needs of their customers. Governments too.
This is my recent blog post on the topic: https://carbsyndrome.com/miracle-weight-loss-drugs-can-save-your-brain/
The closing line truly may make a very good point...the sheer effect of one person (and you likely said it right using mom as an example!) using it and in turn eating healthier the domino effect of others in the house eating better just may make a lasting health positive...good thought!
Two questions I would ask the researchers: Is the household food shopper typically the one on Ozempic? Is there a difference between households (types of food purchased and money spent on groceries) where the food shopper is on Ozempic versus a household where the food shopper is not on the medication?
Interesting post.
Interesting post on GLP-1... good stuff
Now Function Health... they're really hardcore trying with the scarcity loop...ya gotta use one of the sponsor codes to skip the 'waitlist' ...or... just go to their site and enter your email address to also skip this apparent 'waitlist'... it's bizarre and makes me really not want to use them.
I'll ask them why they do that. I get the sense that the demand for testing/analysis is exceeding what they can fulfill right now, but I'll absolutely ask them about your point. Thanks for bringing it up!
I'm guessing it has to do with them saying they're on Beta...still working out a few bugs..but it's strange to hear every podcast they're mentioned on claim to have special access 😆 🤣
Q: what kind of food could (should?!) be labelled as "NON GLP friendly??
Highly Processed Foods
• Foods high in refined carbohydrates and added sugars, such as:
• Candy, cakes, pastries, and cookies
• Sugary cereals
• Soft drinks and energy drinks
• These foods can cause blood sugar spikes and may contribute to fat gain despite reduced calorie intake.
2. High-Calorie, Low-Nutrient Foods
• Foods that are calorie-dense but offer little in terms of nutrition:
• Fast food (e.g., burgers, fries, fried chicken)
• Packaged snacks like chips and crackers
• Frozen meals high in fat and sodium
• These foods don’t provide the protein, fiber, and nutrients needed to support muscle and overall health during weight loss.
3. Fried and Fatty Foods
• Foods high in unhealthy fats, such as:
• Deep-fried items (e.g., onion rings, fried fish)
• High-fat processed meats (e.g., bacon, sausage)
• Excessive use of heavy cream, butter, or lard
• These foods can exacerbate nausea, a common side effect of GLP-1 medications, and contribute to unnecessary calorie intake.
4. Sugary Drinks
• Liquids with little to no satiety value:
• Sweetened teas, lemonades, and flavored coffees with syrups
• Fruit juices with added sugar
• Alcoholic beverages, especially sugary cocktails
• They can lead to excessive calorie consumption without promoting fullness.
5. Low-Protein Junk Foods
• Foods lacking protein, which is crucial for muscle preservation and satiety:
• Snack cakes and sugary granola bars
• White bread and other refined-grain products