Introduction

Weight loss jabs like Ozempic, Wegovy and Mounjaro have been making big headlines. Celebrities like Sharon Osbourne, Elon Musk and Oprah Winfrey have openly shared their experiences. A recent survey found that 1 in 10 women in the UK are now using one of these medications.

And yes, they can work. But are they the magic fix they’re made out to be? That depends on your starting point, your health status, what you do alongside them… and what you’ll do after you stop taking them.

Pro-tips

• Treat weight loss jabs as a tool, not a cure — they work best alongside real lifestyle change, not instead of it.
• Prioritise protein, fibre and strength training — these protect your muscle, metabolism and long-term results.
• Test for insulin resistance early — it’s often the root cause of midlife weight gain, even when blood sugar looks “normal” on a standard blood test. Stabilising insulin and blood sugar is the key to long term weight management.
• Feed your gut — fermented and prebiotic foods help your body make and use its own GLP-1 (satiety hormones), naturally.

Key takeaways for weight loss jabs

• Weight loss jabs can be effective, but they’re not a magic fix, long term.
• Side effects can be significant, including digestive symptoms, muscle loss, nutrient deficiencies and mental health risks.
• Weight regain: Most people regain up to two-thirds of the weight within a year of stopping weight loss jabs
• Improve diet and lifestyle: Essential while taking any weight loss jabs, and especially after you stop taking it.
• Prioritise protein: Aim for 1.2-1.6g per kg body weight daily to minimise muscle loss.
• Strength train regularly: At least 3x weekly to retain lean mass and metabolic function.
• Track body composition using body composition scales, that estimate fat, muscle, water, and visceral fat.
• Work with a health professional who understands both the pharmacology, nutrition and lifestyle strategies necessary for long-term success.

Are you . . . ?

The yo-yo dieter:

If you’ve spent decades swinging between diets and weight gain, your metabolism, appetite hormones, and mindset may be exhausted.

The woman whose weight is taking over her life:

When extra weight stops you enjoying active holidays, climbing stairs, sleeping well, or playing with grandkids, it’s more than a number, it’s a barrier.

The woman with medical red flags:

If you’ve been told you’re prediabetic, insulin resistant, or at risk of stroke, weight loss jabs could be more than a convenience, they might be a short-term tool in preventing more serious illness.

If this is you, then read on to find out more. Be informed. I hope this blog helps.

What to know before starting Ozempic or Mounjaro

Originally developed to help manage type 2 diabetes, these medications are now widely used for weight loss. BUT, and it’s a big but… these medications don’t address the many and varied underlying causes of weight gain.

What do weight loss jabs do?

There are currently six GLP-1 (appetite suppressing) medications available in the UK, which are self-administered by an injection under the skin. The commonest you may have heard of are semaglutide (with brand names Ozempic and Weygovy) and tirzepatide (Mounjaro).

These medicines copy natural hormones from your gut that help manage blood sugar and appetite.

Put simply, they help you feel full sooner, for longer, and so you eat less, and that’s how they support weight loss.

Your GP may consider you for these drugs if you are struggling with weight and meet specific criteria. To be medically considered, you need to have a BMI of 30 or more, or over 27 if you have a weight-related condition like high blood pressure, cardiovascular disease, or type 2 diabetes.

How effective are weight loss jabs?

Medication	Active Ingredient	Approximate Weight Loss	Notes
Ozempic	Semaglutide	10–15%	Weekly injection, originally for diabetes
Wegovy	Semaglutide	Slightly more than Ozempic	Higher dose, licensed for weight loss
Mounjaro	Tirzepatide	Up to 20% in 18 months	Targets both GLP-1 and GIP for stronger effect

Seems impressive, right? But here’s the catch: most people regain two-thirds of the weight within a year of stopping. These medications only work while you take them and they don’t fix the root cause – if your eating habits are the cause.

Cost of weight loss jabs in UK

These are prescription-only medicines that you would need to get from your GP, hospital specialist, private doctor or a licensed online pharmacy.

Medication	Approximate Weight Loss	Availability
Ozempic	£150–£200	Available privately, NHS for diabetes only
Wegovy	£195–£300	Available via private clinics
Mounjaro	£215–£300+	Available privately; limited NHS rollout

Prices vary by provider and dose. NHS access is limited to high-risk groups under specialist care.

“Losing weight is a process of treating addiction. It’s not lousy willpower making us fat. It’s the powerful effect of Ultra Processed Foods on our biology”.

Dr David A Kessler – American pediatrician, attorney, author, and administrator (both academic and governmental) – explains in his new book, Diet, Drugs and Dopamine: The new science of achieving a healthy weight.

Is it safe for women over 50?

Short answer: it depends. These medications were originally designed for people where the health risks of doing nothing are significant.

For women in their 50s who are already struggling with insulin resistance, prediabetes, or obesity-related health issues, they can be a life-changing tool – helping to reduce blood sugar, appetite, inflammation, and even cardiovascular risk.

But if your health is good, and your main concern is stubborn midlife weight gain, there are important risks you need to understand.

1. Side effects to watch for:

Most common side effects include:

• Digestive symptoms – nausea, vomiting, constipation, diarrhoea, heartburn, burping, loss of appetite, intestinal obstructions
• Bloating or delayed stomach emptying
• Gallbladder issues – including gallstones or inflammation of the gallbladder
• Headaches, dizziness, tiredness, drowsiness
• Skin reactions – rashes, itching, swelling, or injection site changes
• Hair loss or excessive sweating
• Heart rhythm issues – like fast heart rate or delayed heart signals (rare)
• Pancreatitis (rare but serious) – seek urgent help if you have severe upper abdominal pain, nausea, or vomiting

Unpleasant digestive symptoms are common, especially initially or when increasing the dose

2. Nutrient deficiencies

Eating significantly less often means you’re not getting the nutrients your body needs each day. These can be essential fats, essential proteins, vitamins & minerals, fibre and phytonutrients.

For me, this is one of the most significant factors to consider and one that you can ask your nutritional therapist to help you with.

On a long term basis, it’s not ok to just take a multi-vitamin and hope that covers all you need. It doesn’t. Long term nutrient deficiencies are damaging to the body.

Over time, these nutritional gaps can lead to serious consequences. I’ll list a few here, but this list is not exhaustive:

Potential nutrient deficiencies from undereating for significant periods of time

Real food provides nutrients in their natural context. It’s called the food matrix. This means vitamins and minerals come bundled with the fibre, healthy fats, plant compounds and co-factors that help your body absorb and use them properly.

For example, iron from spinach or lentils is absorbed more effectively when eaten with vitamin c-rich foods like peppers or lemon juice. Omega-3 fats from oily fish are delivered alongside selenium, B12, and protein – making them more bioavailable than isolated supplements.

When you rely on a multivitamin or a few pills while barely eating, you’re missing the synergy of nutrients working together. Your body doesn’t just need nutrients. It needs them in balance, in context, and in forms it can use.

Supplements can fill short-term gaps, but they don’t make up for the richness and variety of real food, especially when your intake is already restricted by appetite-suppressing medication.

3. Muscle loss (the big one)

Without enough protein and resistance training, you could end up lighter, but weaker.

Up to 40% of the weight lost on semaglutide is muscle, not fat. This really matters because loss of muscle:

• Reduces energy production
• Weakens the immune system
• Increases the risk of respiratory problems
• Reduces metabolic health
• Increase the risk of falls and fractures

So you need to be doing resistance training, I would suggest, under professional guidance, to maintain your muscle mass.

Muscle loss is significant if you don’t preserve it with resistance exercise

4. Use with caution

These are still new medications, so we don’t yet know their full risk profile. Most studies, like the STEP trials, have only been for 2 years, at present.

Therefore, we don’t fully understand the long-term risks, nor do we know what happens when people stop taking the drugs long-term.

So consider with caution. Have a thorough discussion with your GP, if you have had pancreatitis, have reduced kidney function, liver problems or have had a history of thyroid cancer or diabetic eye disease.

5. Important drug interactions

Some medications may interfere with GLP-1 jabs or increase risks:

• Oral contraceptives (especially with Mounjaro) – may affect how well the pill works.
• Beta-blockers – can hide signs of too low blood sugar
• Paracetamol – absorption may be slower if taken around the same time as injection
• Warfarin
• General oral medicines – take at least 1 hour before, or 4 hours after the injection
• Diabetes drugs – you must consult your GP
• Drugs that increase GLP-1 effects: Alcohol, anabolic steroids, testosterone
• Drugs that reduce GLP-1 effects: Corticosteroids, certain diuretics, oestrogens and progestogens

Never take weight loss jabs if you are taking other prescription medications, without first discussing with your GP

What professional guidance actually recommends

UK professional bodies stress that if weight-loss injections are used, they should only sit alongside structured nutrition, physical activity and behavioural support, with regular review of risks and benefits.

This includes:

• Protecting protein intake and muscle mass
• Monitoring nutritional adequacy
• Supporting gut health and digestion
• Planning for long-term health beyond medication use

Without this framework, people may lose weight while becoming less well.

A health-first approach

From a functional and lifestyle medicine perspective, weight is information. It reflects how the body is responding to its environment, habits and internal systems.

The goal is not simply a lower number on the scales, but:

• Better metabolic stability
• Preserved strength and vitality
• Sustainable habits that support long-term health

For some people, medication may play a role. For many, the most important work happens around nutrition, movement, stress, sleep and metabolic support, whether or not injections are used.

Additional Benefits?

New research suggests these drugs may offer extra benefits:

• Reducing heart attack and stroke risk
• Supporting liver health
• Reducing inflammation
• Possibly even lowering dementia risk

One of the most influential trials to date, the SELECT study (published in The New England Journal of Medicine, 2023), followed over 17,000 people with obesity, but no diabetes. It found that those taking semaglutide (Ozempic/Wegovy) had a 20% lower risk of major cardiovascular events, including heart attacks, strokes, and cardiovascular death, compared to those on placebo.

What’s especially interesting is that these benefits appeared before significant weight loss, suggesting that GLP-1 medications may reduce inflammation and improve blood vessel health directly, not just by reducing fat mass.

Still, the evidence is evolving, and long-term safety is not fully known.

As a nutritionist, I believe it’s not about ruling them out, it’s about being informed. These medications are tools, not cures. They should support, not replace, your healthy lifestyle.

Try these natural GLP-1 producing strategies first, why take the risk?

Is there a natural Ozempic?

How to boost GLP-1 without the jab

Yes, your body makes its own GLP-1, and you can support this process naturally through the right foods and habits. Here’s how:

🥩 Eat protein and fibre at every meal

Protein-rich foods like eggs, fish, chicken, tofu, and legumes directly stimulate GLP-1 release from your gut. Add fibre, especially from vegetables, whole grains, beans, nuts and seeds. Fibre slows digestion, improves fullness, and supports blood sugar balance. This combination helps your gut release more GLP-1 and makes it work more effectively.

🥑 Include healthy fats to control appetite

Fats like olive oil, avocado, and nuts don’t just help you feel satisfied, they also support hormone production, including GLP-1. Plus, they reduce the post-meal blood sugar spike, helping your natural appetite-regulating systems work better.

🧫 Add fermented foods to support your microbiome

Fermented foods like kefir, yoghurt, sauerkraut, kimchi, and kombucha feed your gut with beneficial bacteria. These microbes produce short-chain fatty acids (like butyrate), which stimulate GLP-1 release. A healthier gut also means better GLP-1 signalling, so the hormone also does its job more effectively.

🧄 Eat prebiotic-rich veg to feed the beneficial bacteria

Foods like onions, leeks, garlic, and less-ripe bananas contain prebiotic fibres, which are the favourite fuel of your gut bacteria. When your microbiome breaks these down, it creates compounds that trigger GLP-1 production. A strong microbiome = stronger blood sugar control and better appetite regulation.

🍫 Enjoy gut-friendly polyphenols

Dark chocolate (85%+), green tea, berries, and deeply coloured veg are rich in polyphenols. Polyphenols are plant compounds that nourish your gut lining and promote the growth of GLP-1-supporting bacteria. They also help calm appetite and reduce inflammation, both of which support natural hormone balance.

🏋️‍♀️ Strength training 2–3 times per week

Lifting weights or using resistance bands helps build muscle, which improves insulin sensitivity and blood sugar control, both are closely linked to GLP-1 function. Strength training may also directly increase GLP-1 release after exercise, helping regulate appetite and metabolism more effectively.

🚶‍♀️ Brisk walking or gentle movement after meals

A 10–20 minute walk after eating can help flatten the blood sugar spike and encourage your body to produce more GLP-1. Post-meal movement also supports digestion and reduces cravings later in the day. A simple 20-minute walk is a small habit with big impact.

🍽️ Chew slowly and eat mindfully

GLP-1 is released as food reaches your small intestine, but that takes time. Eating slowly gives your gut time to register fullness, helping you avoid overeating. Mindful eating also improves digestion and hormone signalling, making your natural GLP-1 more effective.

Want help improving your diet while on (or off) weight loss jabs? See how I can support you via my Metabolic Health Clinic.

High insulin resistance is an early warning sign to make changes now

Why test for insulin resistance before you decide?

Insulin resistance is often the root cause behind weight gain, especially around the middle, and why it’s so hard to shift. It means your cells are no longer responding properly to insulin, so your body has to produce more of it. This creates fat storage, blood sugar swings, cravings and energy dips.

You might not know you have it, especially if your GP only runs a standard HbA1c blood test. While HbA1c shows your average blood sugar over 3 months, it doesn’t detect high insulin levels that often come years earlier. And the sooner you know you might have insulin resistance the better.

That’s where an insulin resistance test comes in.

An insulin resistance test usually looks at:

• Fasting blood sugar (how much sugar is in your blood after not eating)
• Fasting insulin levels (how much insulin your body is making to manage that sugar)

If your body is producing a lot of insulin to keep your blood sugar normal, it’s a sign of insulin resistance.

🧪 The test is a simple blood sample. You can have it done at home via a mobile nurse, or visit a nearby clinic. I organise these for my clients regularly, via my Metabolic Health Clinic.

If you’d like help organising one, get in touch with me directly. It’s one of the most powerful tests for midlife women.

Conclusion

Weight loss jabs can help, but habits do the heavy lifting long-term.

There’s no shame in needing support. But medication isn’t magic. To protect your metabolism, muscle mass, and eating habits for the long term, you still need a foundation built on how you eat, move, sleep and handle stress.

Before you decide, ask yourself:

• Have I checked my insulin resistance to understand what’s really going on?
• Am I putting the right building blocks in place to support my long-term health?
• Could I use nutrition alongside medication, or even instead of it, and still get results?

If you’re curious about any of that, let’s talk.

References

https://www.nejm.org/doi/full/10.1056/NEJMoa2032183

https://www.nejm.org/doi/full/10.1056/NEJMoa2206038

https://pubmed.ncbi.nlm.nih.gov/26284720

https://cks.nice.org.uk/topics/diabetes-type-2/prescribing-information/glp-1-receptor-agonists

https://pubmed.ncbi.nlm.nih.gov/36216945

https://www.sciencedirect.com/science/article/pii/S0002914924003199

BSLM Consensus Statement: Anti-Obesity Medications