Sixtysomething Podcast Episode 11 - Diet, Weight Loss and Ozempic--oh my

Sixtysomething Podcast - Episode 11 - Diet, Weight Loss & Ozempic

[00:00:00] GTS: Hello, and welcome back to 60 something. This is grace and I'm so glad you're here. First, I want to apologize for this episode being so late, I went to visit my daughter last weekend. And a couple of her kids had coughs. And I came home sick with a cold, at least I hope it's a cold. Anyway, it's important to me that this podcast is managed professionally.

[00:00:28] GTS: So I sincerely apologize. I also have an announcement. I'm moving the podcast release day to. Thursday. This is my first season of my first podcast. And the way my process is developing over these last 11 episodes is such that I need an additional day or two to wrap everything up and get the episodes, the show notes, the transcript, and the other supporting materials together and posted to the [00:01:00] podcast platforms and my website.

[00:01:02] GTS: Thank you for your patience. As I discover the best process for making an excellent podcast experience for you. Before we dive into our topic today, I want to share a bit more about how this podcast is evolving, especially for any new listeners joining us in each episode. You'll notice I share a lot about myself and my experiences. It's because my main job here, as I see it is to provide you with a blend of my own personal journey. And well-researched information. I'm not Diane Sawyer.

[00:01:39] GTS: I'm not a professional reporter, but rather someone who has lived through many of the topics we discuss. And I believe that my personal perspective can offer valuable insights. At least I hope so. Along with my stories. . I try to incorporate the best practices and latest research on each [00:02:00] topic. My goal is to give you a well-rounded view. That combines lived experiences and the research. I also want to include your thoughts and experiences in future episodes. But I'm still figuring out the best way to make that happen. So again, I ask for your patience as this podcast evolves. My intention is to make this a space where we can all learn and grow together. At present, we have a Facebook group where you can share with me and the other 60 something listeners. As well as all of my contact information that can be found in the show notes of every episode. and on the podcast website@sixtysomething.net. Thank you as always for your support.

[00:02:47] GTS: And now on with the show. This week's topic is diet, weight loss, and Ozempic. Now a disclaimer. The information [00:03:00] provided in this episode is for informational purposes only. It should not be considered as a medical or professional advice. I'm not a medical professional. And the content shared here is based on my personal experiences and research always consult with a qualified healthcare provider for any medical concerns. Or before making any changes to your health regime. This has been the most difficult episode for me yet.

[00:03:28] GTS: Not only because it's a sensitive subject for me, but also because the amount of information I gathered on this subject turned out to be overwhelming. So I've not only been trying to research, write and record this episode. While sick. I've also been kind of spinning my wheels, trying to organize and incorporate so much information.

[00:03:54] GTS: Ultimately. I decided to scale it back and keep it simple and hope. [00:04:00] That will be more meaningful.

[00:04:01] GTS: My quote for this episode is you can get the monkey off your back, but the circus never leaves town. Embrace the journey. Love yourself for your progress. And cherish your strengths. The writer and Lamont said that actually I have a couple of quotes. I can't resist. How about dieting is easy? It's like riding a bike and the bike is on fire and the ground is on fire and everything is on fire because you're in hell.

[00:04:35] GTS: I like this one, too. This salad tastes like I'd rather be fat. Oh, so true to life, darling. This one is the truest of all. At least for me. I removed all of the junk food from the house. It was delicious. Okay. I'm done. Kidding. Let's get real. Health and wellbeing in our sixties is more important [00:05:00] than ever before.

[00:05:01] GTS: There are key benefits of weight loss for us. 60 somethings are reduced risk of chronic diseases. Like heart disease and type two diabetes and benefits to joint health mobility, physical function, and improve mental health. We get better sleep. Increased longevity and enhanced immune function.

[00:05:23] GTS: All good stuff. And it seems pretty simple. So what's the problem. It's just not quite so simple for many of us, is it. I'm going to share some details of my personal struggles with my weight in this episode, as I mentioned, The subject hits pretty close to home for me. The way I see it is in our sixties. We have to face a reality, paying the Piper.

[00:05:49] GTS: I call it by our six decade of life. We start to fully understand that our habits have either benefited us. Or cost us in terms of our [00:06:00] optimum health. And we're finally forced to reckon with the actual repercussions. From those habits. It may happen before your sixties, but if not, it's almost definitely going to occur during. Your sixth decade in many cases, though. It's not too late to change. But will we. You can pretty much reverse diabetes through diet, up to a certain point, even into your sixties, depending on the severity of the disease and how far it's progressed. You can change your diet and change your fate at least a bit.

[00:06:38] GTS: Buy back some years by eating healthy and getting exercise. If you're able to, it isn't easy. This is where I'm at. And I'll come back to that. It's not just us 60 something struggling with our weight. Obesity in the us remains a significant public health challenge. The latest [00:07:00] statistics say that the prevalence of obesity. Is that 41.9%. Of us adults are obese.

[00:07:08] GTS: An estimated annual medical cost of obesity in the U S was nearly 173. Billion. And that was in 2019. It's a lot more now I'm sure. Not all bad eating. Habits. We pick up along our lives are due to psychological reasons, but many of us. Experience emotional eating. Where factors such as stress, anxiety, and even boredom. Can trigger cravings for high fat sugary foods. Eating can provide a temporary distraction from all that. Using food for comfort or as a reward. As well as just habitually eating.

[00:07:49] GTS: When you eat in specific situations, like when watching TV. They can become a problem. And then there are the social influences. Food is often a central part [00:08:00] of our social activities. Friends and family can influence eating behaviors, leading to overeating, or just making unhealthy food choices to sort of fit in. In addition, there are psychological conditions that contribute to overeating to. Like depression. People use food to improve their mood.

[00:08:20] GTS: Eating disorders such as binge eating, which involves consuming large quantities of food at once due to a lack of control. Can be an issue. Contributing as well can be biological and genetic factors, hormone, imbalances, genetics. Some people are just genetically predisposed to have a higher appetite or prefer certain types of food. These factors are more challenging to overcome than just, you know, gaining a few pounds from eating a little too much over the holidays. Childhood experiences and the aftermath can significantly influence eating [00:09:00] behaviors in adulthood as well. Common childhood issues cause, disordered eating in people as adults, due to emotional neglect, or abuse seeking comfort.

[00:09:09] GTS: Self-soothing. Parental influence and modeling. Parental bad eating habits, as well as pressure to eat from parents, traumatic experiences, such as the loss of a loved one or exposure to violence. All of these can lead children to use food. As a way to manage stress and trauma. Emotional scars caused by these factors.

[00:09:33] GTS: And. Many others can persist into adulthood. With overeating serving as a coping mechanism. This is what happened to me. My struggle with my weight began in childhood.

[00:09:47] GTS: Although I was a very active kid, ballet, gymnastics, bike, riding, all of those very much part of my life. My parents were actually worried for a while that I was too skinny. But by the [00:10:00] time I reached middle school. And by the time I reached middle school, I was at a normal weight for my height. And though I gain a little during the summer vacations, probably from being home all day and able to eat it well, I'd always drop that five or 10 extra pounds when school started. But at 13, everything changed. We moved from a small town to a big city. I walked into my big new high school, not knowing a single soul. I had a hard time making friends and I was very lonely. Out of boredom.

[00:10:33] GTS: I think I decided who to lose 10 pounds. I wasn't overweight. I just thought I would challenge myself. My mom crafted a diet plan, nothing crazy. Just limiting bread and sweets. Mostly I lost the 10 pounds and I enjoyed being slimmer. Soon though. I became obsessed with my weight. I continued to lose weight, removing more and more food from my diet. [00:11:00] I almost became anorexic and then swung to the other extreme flirting with bulemia. But neither took hold. So over the summer between freshman and sophomore years. I gained back all of the weight I'd lost.

[00:11:16] GTS: Plus more. On the first day of the new school year, I realized my clothes were not fitting. Right. One of my teachers even noticed and said something about it because my pants were too tight. My dad who was very self-conscious about weight, became fixated on my weight gain immediately. His father had been very overweight and this shaped my dad's views on body image profoundly. His dream for me. Was always that I would grow up and be miss America. Whenever I would walk into the room, he would burst into the miss America theme song. There she is. [00:12:00] Miss America. He was certain that my weight stood in the way of that dream, as well as my finding a boyfriend and friends and becoming popular again. He frequently harassed me about it.

[00:12:14] GTS: Putting enormous pressure on me to lose that 20 pounds I'd put on. This went on for two years and planted the seeds for a lifelong struggle with food. And self-esteem. From my perspective today, I can see, I didn't really have a problem with food when it all began. Not yet. I would have just shed that weight within a month or two. As I always had before, but this experience and the ongoing drama with my dad. Created. a lifelong preoccupation with food and gaining and losing weight.

[00:12:50] GTS: It became this big deal that. Became connected to my sense of self, my self respect. It's a very complex [00:13:00] thing and really has been an obsession in my life. My senior year, lost the weight and maintain that loss until after my first child was born. When the cycle started all over. I gained a significant amount of weight during that first pregnancy.

[00:13:16] GTS: And even though my dad. Was no longer critical because now as a wife and mother and. Out of the running for miss America, I guess his voice lingered and lingers in my mind to this day. Shaping my self perception. I've spent decades of battling these issues. I've tried countless diets, low fat liquid salads.

[00:13:40] GTS: WeightWatchers Atkins fasting. Fen-Phen. I've been became a vegan for three years, but I never found a permanent solution. As the years went, by my weight, it went up and down, up and down. And eventually I was diagnosed with diabetes. This revelation. Actually [00:14:00] led to some improvements in my habits and finally losing some weight.

[00:14:04] GTS: I was prescribed medication. Metformin not insulin. And that helped me also. My husband, Aaron has excellent eating and exercise habits and he was so supportive. He jumped right in and helped me make some positive changes.

[00:14:21] GTS: This was in my mid to late forties, but I do still continue to struggle to this day with healthy eating and exercising and controlling my night eating.

[00:14:32] GTS: I have good periods and then not so good periods. About six months ago, I was prescribed. Ozempic a drug that a lot of people are taking these days because it helps you to lose weight and control blood sugar. I'll share my experience with that a little later in the show. Childhood influences such as I experienced can affect us for life. But there are strategies to overcome. Over eating issues. [00:15:00] There's therapy and counseling. Cognitive behavior therapy. Trauma informed therapy, where you work with a therapist who understands the impact. The childhood trauma has and can help process and heal from those experiences.

[00:15:15] GTS: Mindfulness and meditation can be helpful. Practicing mindful eating. Can help us become more aware of our hunger and fullness cues. Joining a support group can be powerful. Finding alternative activities to cope with emotions that trigger eating such as exercise, hobbies, or creative pursuits. Can reduce your reliance on food. Developing self-compassion and an understanding that past experiences. do not need to define current behaviors can be very empowering to.

[00:15:51] GTS: As we age. Our nutritional needs change due to various physiological metabolic and lifestyle factors. For example. Our caloric [00:16:00] needs change because metabolism tends to slow down with age. So as older adults, we may need fewer calories to maintain our weight. However, we need to focus. On eating nutrient dense foods so that we can ensure adequate nutrient intake without excess calories. Protein becomes a vitally important as we age. Because we need to maintain our muscle mass and strength. Doing that can prevent frailty. And support your mobility fiber. It's also crucial because you've got a digestive system that's slowing down.

[00:16:40] GTS: So you need high fiber in your diet. Vitamins and minerals are essential to counteract bone density, decreases that come with age. And increase the risk of osteoporosis. It's also of the utmost important to drink, plenty of water and consume [00:17:00] hydrating foods like fruits and vegetables, because

[00:17:02] GTS: in our sixties, we're at a higher risk of dehydration.

[00:17:08] GTS: We have some new effective diet strategies today, but. Let's quickly stroll through the diet hall of fame. Back in the sixties and seventies, there were diet pills, basically amphetamines, and they worked, but when discovered to be addictive and harmful, they were no longer available fad diets, such as the cabbage soup diet and the grapefruit diet were big during this time. The low fat craze and low fat diets appeared in the eighties.

[00:17:35] GTS: And then in the nineties, Low carb diets and the Atkins diet was popular. There have been some pharmaceuticals along the way. PhenFen seemed like a magical remedy until its tendency to damage heart valves. was discovered Orlistat was approved in 1999, but it didn't really catch on. Since 2000, there's been an [00:18:00] increased focus on balanced diets and behavioral approaches.

[00:18:03] GTS: This is when the Mediterranean diet gained a lot of recognition because of its balanced approach. And we'll come back to that one. Weight loss programs like WeightWatchers now known as WW and Nutrisystem became popular intermittent fasting. Has also become popular and the mobile apps and wearable devices like Fitbit and the apple watch. Have also become widely used. That brings us to the new medications. The G L P one agonists like OSMP. That have been approved and are now available.

[00:18:39] GTS: Hang on. We're almost there. Challenges to losing weight in our sixties include significant metabolism changes causing a lower basal metabolic rate. Primarily due to the loss of muscle mass. Changes in our body composition. And starting as [00:19:00] early in our thirties, we have started to lose muscle mass and it only accelerates with age by the time we're in our sixties. Our muscle mass can significantly decline if we're not actively engaging in resistance or strength training exercises. Hormonal. Changes as we age. Can impact our metabolic processes. Many people become less physically active as they age due to various factors such as health issues, decreased energy or lifestyle changes. Changes in the digestive system can slow down with age effecting how efficiently the body processes and absorbs nutrients.

[00:19:41] GTS: Cutting edge wisdom for the most effective ways to lose weigh today include. Some companies now offer genetic testing to tailored nutrition plans based on your DNA. And it can analyze how your body responds to certain foods, microbiome [00:20:00] analysis, where your gut bacteria is analyzed to understand how they influence your metabolism and overall health.

[00:20:06] GTS: And then an eating plan is built around that information. Intermittent fasting, restricted eating. Which either limits your eating window to eight to 10 hours a day, or you can do alternate day fasting where you fast. Every other day, both can improve metabolism. And support weight loss. There are exercise innovations like high-intensity interval training. So you can do short bursts of intense exercise followed by rest. Low intensity exercise can also be very effective for fat loss. And we know now that strength training. Building muscle through weightlifting or resistant exercises can boost your metabolism and actually contribute. In a number of ways. Setting yourself up with a support group, whether in person online. A formal group or just a friend that can [00:21:00] provide encouragement and accountability. can be very powerful. You can also use devices like Fitbits or smartwatches to monitor your activity level and motivate you to stay active.

[00:21:11] GTS: And there are also weight loss apps like Noom. They help you keep track of food intake and provide some personalized coaching. Holistic approaches like stress management techniques like yoga, meditation, or deep breathing. Can reduce stress, which is often linked to weight gain. And getting adequate sleep.

[00:21:30] GTS: We know now that lack of sleep is connected to weight gain. Medical interventions, including prescription medication and surgical options, such as gastric. Bypass may be worth considering. Ozempic is the prescription drug that has been featured in the media almost daily this year.

[00:21:49] GTS: It is a G L P one. Receptor agonist .

[00:21:54] GTS: So, what is it? Originally developed to treat type [00:22:00] two diabetes by improving blood sugar control. These drugs mimic all hormone called GLP one. That the body releases after eating. It helps regulate the appetite. It slows gastric emptying. Helping with blood sugar control, leading to weight loss. Ozempic has been increasingly prescribed off-label for weight loss to in . Non diabetic patients due to its effectiveness, showing significant. Weight loss.

[00:22:30] GTS: It's an injection taken once a week. Side effects include nausea, vomiting, diarrhea, and constipation. Less common, but more severe are pancreatitis and thyroid tumors. They can be expensive, often costing several hundred dollars to $1,000 per month. Eventually it's expected. That there will be increasing. Insurance coverage and likely cost reductions as well as generic [00:23:00] versions that are not available at this time. It usually takes a few years after the initial release of a medication. For the generics to appear. And also as more competing medications enter the market that may also drive the prices down.

[00:23:16] GTS: Finally, there. May be legislative and policy changes in healthcare, both at the federal and state levels that could impact the affordability and coverage of these medications. To get them. You must consult a healthcare professional. To determine if these medications are appropriate for you.

[00:23:37] GTS: Five months ago I was prescribed Ozempic and I was excited about it after everything that I'd read. It looked promising. I started on a very low dose once a week. And within two weeks I noticed a change in my feelings about food. I wasn't as hungry. I didn't like any food as much as I had, and I couldn't eat a lot at one sitting. [00:24:00] I would talk myself out of eating between meals by asking myself. Do you really want that? And the answer. Was almost always, no, no, that was something new.

[00:24:11] GTS: Side effects for me were minimal. I'd have an upset stomach. I had diarrhea and belching. That was a lot of belching for a month, but all of these symptoms improved over time. In the fourth month, my dosage increased to one milligram, which is still very low. And I really did feel like I needed an even higher dose because though my. Eating habits improved my night. Eating. Continued. I couldn't seem to give it up completely. But my medication management rep said that the higher the dose, the harder it was to get it because it's so extraordinarily. Popular. And doctors are prescribing it for people who don't even have diabetes.

[00:24:55] GTS: So it can be hard to get sometimes. My Ozempic [00:25:00] chapter came to a close a month ago when my insurance stopped covering most of the costs.

[00:25:06] GTS: I find my appetite and my interest in food is increasing. About a month off of it, but I've also developed some healthier habits while I was on it. I'm used to eating less. And I'm counting on my new am routine with exercise and weight training as important elements of that, to help me capitalize on my gains. Or should I say losses? My health numbers are better because my weight is down 25 pounds.

[00:25:35] GTS: I'm going to lose another 25, which should have me at an optimum weight for my health. My interest in weight loss. Now isn't about vanity.

[00:25:44] GTS: I just want to be healthy and live long. I want to have as much time with my husband, my kids. My grandkids and my Dorothy as possible. I love my life and I want to make the most of every moment of it. Don't you. Of course you [00:26:00] do. The struggle with food and weight and more than that, self-esteem and self-love. Has been one of the huge challenges of my life.

[00:26:09] GTS: It's been hard. But. Maybe it's the fire that I had to go through to become who I am. And I value who I am. I guess that's the best way to look at it. I realize everyone doesn't have disordered eating or obsession with food or emotional eating the way that I do. But I'm pretty sure we all sometimes have unhealthy eating practices. So it's good to be aware of the causes and possible solutions. And best practices for weight management are the same for people who do or don't have these issues. As for me. My plan is to combine the Mediterranean diet. With intermittent fasting. Regular exercise, including weight training. And meditation that should cover all the basis. Just a word about [00:27:00] the Mediterranean diet.

[00:27:01] GTS: It is well known to be a healthy plan. That's easy to follow just today. I read in the newspaper that back in the fifties, a comprehensive study called the seven. Country study found that people who lived in and around the Mediterranean. In countries like Italy, Greece, and Croatia had lower rates of cardiovascular disease than participants who lived elsewhere. Their diets were rich in fruits and vegetables, legumes, whole grains, nuts seeds, lean proteins, and healthy fats. And this seemed to have a protective effect on their health. Since then the Mediterranean diet has become the bedrock of heart healthy eating. It's one of a small number of diets that has the research to back it up.

[00:27:45] GTS: It's not a diet cooked up to generate income. It was developed over time by millions of people because it actually tastes good and it just happens to be healthy.

[00:27:58] GTS: That's a quote from Dr. [00:28:00] Sean Heffron, a preventative cardiologist at NYU Langone health.

[00:28:05] GTS: The key to success in weight loss, weight management. Is. Finding a sustainable eating plan that fits your lifestyle. And I believe this Mediterranean diet will fit that bill for me. Let me repeat. I'm not a medical professional and this should not be considered medical or professional advice. Consult your doctor before making any changes to your health regime. Everything I've shared here is for informational purposes only. But I do suggest that we all adopt a holistic approach to weight loss that combines diet exercise. And only if appropriate a medication like Olympic

[00:28:44] GTS: and it's important to set achievable and realistic weight loss goals. You can do it. If I can do it, you can do it. Here's my plan for improving my health. I'm going to adopt the diet that I just mentioned. I'm going to use my am routine to [00:29:00] help implement the habits. I need to reach my health goals. I'm going to make darn sure.

[00:29:04] GTS: I get some kind of exercise in the morning so that I definitely get that in.

[00:29:09] GTS: And I'm thinking I'd better create a PM routine too, to make sure I allow myself the time I need before bed. To complete my priorities. Something as simple as going to bed a little bit earlier has really helped my night eating.

[00:29:26] GTS: Finally. I encourage you to get professional help in these matters or any others, if you need it. Asking for help is always the right thing to do. I've included some materials to download in the show notes and in the Facebook group. Such as the Mediterranean diet and some information about fasting, there are also references to books and articles on these subjects as well in the show notes. Share your diet and weight loss experiences and tips in the 60 something Facebook group.

[00:29:54] GTS: I love to hear your perspective. I'm sure we all would. Now next time [00:30:00] on 60 something. we're going to talk about adult children and the many facets. of those relationships for us in our sixties. I believe this will be the best. The most emotional and I hope the most impactful episode. Of the 60 something podcast so far. So please make sure to join me. Next Thursday. Thanks as always for tuning in. I'll see. you soon, friends.