The Journal #23
Ozempic. Plateau. Vote. Menopause.
01. HEALTH - Joe Gaunt
Ozempic (eh?)
Heard of Ozempic yet? If not you undoubtedly will.
Ozempic (generic name semaglutide) is a valuable medication originally developed for managing type 2 diabetes. However, it has come to prominence more recently as the latest wonder drug for weight loss.
In fact one recent study suggests Ozempic demonstrated the highest percent weight loss achieved of any anti-obesity medication at approximately 11.85% (Gilmore et al 2024).
Ozempic is a GLP-1 receptor agonist and works by stimulating insulin secretion and inhibiting glucagon release, thereby lowering blood sugar levels.
Positive Effects
Glycemic Control: Ozempic effectively lowers HbA1c levels (a measure of blood sugar control over time).
Weight Loss: Many patients experience significant weight loss, which is beneficial for managing type 2 diabetes and associated health risks.
Cardiovascular Benefits: Clinical trials have shown that Ozempic can reduce the risk of major cardiovascular events, such as heart attack and stroke, in patients with type 2 diabetes and cardiovascular disease.
Convenience: It is administered once weekly via subcutaneous injection, which can be more convenient compared to daily diabetes medications.
Negative Effects
Gastrointestinal Issues: Common side effects include nausea, vomiting, diarrhea, and constipation, particularly when starting the medication.
Risk of Hypoglycemia: Although less common compared to some other diabetes medications, there is still a risk of low blood sugar, especially when combined with other medications that lower blood sugar.
Possible Thyroid Tumors: Animal studies have shown an increased risk of thyroid C-cell tumors with GLP-1 receptor agonists, although this has not been confirmed in humans.
Cost: Ozempic can be expensive, and insurance coverage may vary, which can be a barrier for some patients.
Some research suggests that natural alternatives, like matcha, might offer similar weight management benefits by stimulating GLP-1 receptors, though these effects are less potent than pharmaceutical options (Weil, 2024). It is also worth noting that a healthy diet and regular physical activity (see Jonny’s post below) can produce the same effects for many considering using Ozempic or similar pharmacological interventions.
02. DIET - Jonny Grayshon
The Plateau
When dieting, sooner or later you will reach a plateau.
This means your progress will stop. But why!?
Is it the gluten?
Is it the carbs??
Maybe it’s the fats!?
Perhaps you’ve entered starvation mode from under eating? (Complete myth!)
It’s non of the above.
It’s a simple mathematical problem.
The energy coming in (calories consumed) has matched the energy going out (calories burnt) therefore your body mass will remain the same as the energy balance is equal.
When it comes to dealing with weight loss we can only ever manipulate 2 factors:
Energy in (calories consumed)
Energy out (calories burnt)
If one of these two factors is bigger or smaller than the other then your body mass cannot continue to operate at the same size, as it will require a set amount of energy to operate at that existing size.
So, if we reduce energy in, or increase energy out, either way your body isn’t consuming enough energy to continue operating at that size, therefore it will make itself shrink, otherwise known as weight loss.
A smaller body requires less energy, so a reduced energy consumption allows it to operate normally again. But now it’s just smaller.
But what does that mean?
You have now balanced out the energy problem.
Energy in = energy out again.
Which means you’ll stop losing weight.
So what needs to change if you want to continue losing weight? A switch up in the energy balance.
We can either consume even less, or move even more to keep our body shrinking.
That choice is purely down to you.
Lifestyle, social / family demands, athletic performance, aesthetic goal, sleep quality, time, hunger, mood, deadline all dictate your decision to either eat less or move more.
Sometimes a little bit of both does the trick!
Slightly less food, which means we aren’t being too restrictive, combined with a bit more output like a daily walk, is easy to factor in.
If you aren’t losing weight, it’s most likely down to the fact you’re simply eating too much, or not moving enough.
03. MINDSET - Mike Bates
Vote for Change
We couldn’t let an election week go by without talking about voting.
Wait. Not putting an X in a box on a white piece of paper and hoping for a miracle.
The kind of voting that actually gets results!
On Thursday we posted about this in brief on our socials. The importance of consistently voting for a better you.
You heard it from our new Prime Minister Sir Kier Starmer on the run up to the election - “if you want change, you have to go out and vote for it”.
So, how will you cast yours?
You might vote to prepare for an epic multi-year expedition campaign like climbing Everest, rowing an ocean or reaching the poles.
You might vote to simply make your bed in a morning (if you don’t already).
Both of those votes hold equal value in real terms.
It’s not the scale of the action that matters more that the action (the vote) actually took place. That you did something to improve your current situation and to develop as a human being.
It’s a commitment to positive change and it’s a vote for a more positive future for you.
It’s easy to tell ourselves that the small changes don’t matter…but they do.
James Clear taught us in his bestselling book Atomic Habits that merely a 1% improvement each and every day results in a 37x us in only a year.
What would you like to be 37x better at?
Plenty I imagine.
And here’s the thing about voting for your change. It can positively affect others too.
In the Royal Marines we were taught self-discipline to the extreme and this included not only the high standards we expected of ourselves and others whilst soldiering but also on civvy street.
We wouldn’t walk past a piece of litter in the street without picking it up for example (I still can’t). That action was a vote for others to improve themselves and also do their bit to make the lives of us all better.
And it works!
So, here’s your challenge from me this week.
Pick one thing you want to improve in life.
Make a 1% improvement tomorrow and do it again every single day.
Stop walking past litter and moaning about those who have dropped it.
Pick it up.
A vote for a better you is a vote for a better everyone.
04. QUOTE
"Every action you take is a vote for the person you wish to become."
James Clear
05. TIP
The majority of you reading this are men.
Remember though that NXT45 isn’t about beating the drum of masculinity and only championing men. It’s about helping men to improve themselves so that everyone wins…especially your family.
And that means improving our understanding of key issues affecting those we care about.
This week we’re changing tack and sharing tips for dealing with perimenopause and menopause.
It’s a chance to become a bit more empathetic, knowledgable and supportive towards your partner or loved one and in our opinion that’s never a bad thing.
If you partner is struggling with menopausal symptoms here are the NHS best tips for you to share:
eat a healthy diet
get plenty of rest, including keeping to regular sleep routines
have calcium-rich food like milk, yoghurt and kale to keep bones healthy
exercise regularly, try including weight-bearing activities where your feet and legs support your weight like walking, running or dancing
do relaxing things like yoga, tai chi or meditation
talk to other people going through the same thing, like family, friends or colleagues
talk to a doctor before taking herbal supplements or complementary medicines
And here’s what to avoid:
do not drink more than the recommended alcohol limit
do not smoke
Want more info?
Check out this article written specifically for men to understand menopause better.
When men live happier, healthier and more fulfilled lives…everyone wins!
We recently released 10 new Z Bed glamping tickets to The Hundred 2024….we only have 7 left!
The Journal by NXT45
