Maximizing the Benefits of GLP-1 Medications: Movement

Weight loss is a common goal for many individuals looking to improve their overall health and wellbeing. Regular exercise and a healthy diet are often recommended for weight loss, but for some people, achieving and maintaining weight loss can be a difficult challenge.

In recent years, a new medication called glucagon-like peptide-1 (GLP-1) has emerged as a potential treatment for weight loss, as it has been shown to reduce appetite and promote feelings of fullness. Additionally, exercise is a well-established intervention for weight loss, with numerous benefits for overall health. However, many people are not aware of the potential synergistic effects of exercise and GLP-1 medication for weight loss. In this blog post, we will explore the benefits of exercise and GLP-1 medication for weight loss, and how these two interventions may work together to promote weight loss and improve overall health.

How do exercise and GLP-1 medication work together to achieve a healthy body weight?

Firstly, exercise has been shown to increase GLP-1 levels in the body, which can enhance the weight loss effects of GLP-1 medication like Ozempic or Wegovy. Additionally, exercise can improve insulin sensitivity, which may increase the effectiveness of GLP-1 medication in controlling blood sugar levels and promoting weight loss.

Secondly, GLP-1 medication can reduce appetite and increase feelings of fullness, which can lead to a reduction in calorie intake and weight loss. Exercise can also reduce appetite and improve feelings of fullness, which can further enhance the effects of GLP-1 medication.

Thirdly, exercise can increase energy expenditure and improve metabolism, which can lead to a greater calorie burn and weight loss. GLP-1 medication can also increase energy expenditure and fat oxidation, which can further promote weight loss.

Overall, the combination of exercise and GLP-1 medication can work together to create a powerful synergy that promotes weight loss through multiple mechanisms, including appetite control, energy balance, and metabolic improvement.

What is the best type of exercise for weight loss?

The current Physical Activity Guidelines for Americans recommends at least 2 hours and 30 minutes per week of moderate-intensity aerobic activity or 1 hour and 15 minutes per week of vigorous aerobic activity with moderate- to high-intensity muscle-strengthening activity at least 2 days per week.

Aim for Zone 2 aerobic exercises, which involves training at a lower intensity for a longer period of time. For example, zone 2 running is a pace at which you can talk and breathe through your nose. The best way to ensure you are in Zone 2 during an activity is to maintain a heart rate between 65-75% of your maximum heart rate for 2.5 to 5 hours a week.

During Zone 2 training, you will increase your metabolic flexibility which refers to the ability of your mitochondria (cellular batteries) to utilize fat rather than glucose. People with diabetes or sedentary lifestyles are known to have poor metabolic flexibility.

A recent study has shown that two 30 minute sessions of strength workouts per week targeting all major muscle groups can improve not only physical functioning but also cardiovascular and metabolic health. This can easily be accomplished by lifting weights or performing body weight exercises such as push ups or squats. This amount of weight training can also help improve bone density.

An effective way to decrease muscle soreness especially after an intense workout is a few minutes of cold-water immersion or “ice baths” often used by professional athletes. Cooling both reduces the perception of pain as well as causes constriction of blood vessels which in turn reduces inflammation and swelling.

Consider creatine supplementation to speed up recovery time after a session of intense exercise by reducing the level of exercise induced muscle damage.

Another important concept is NEAT or Non-Exercise Activity Thermogenesis, the daily energy expenditure for everything that does not include voluntary exercise, sleeping or eating. Studies have shown lower levels of NEAT to be associated with higher body weight as well as making the body resistant to the effects of exercise .

Some simple ways to improve NEAT are aiming for 10,000 steps a day, using a standing desk, taking the stairs and dancing.

What are the benefits of exercise outside of weight loss?

Often there is much focus on the physical benefits of exercise, but we fail to recognise its effects on our mental health. Psychotherapy research has shown that exercise benefits people suffering from depression and anxiety. One possible mechanism is that exercise increases the neurotransmitter serotonin or brain derived growth factor which promotes neuronal growth. Another theory is that exercise helps sleep which is known to be beneficial for the brain.

Mind body exercises such as yoga and taichi are known to combine movement with mental focus and controlled breathing. Incorporating such practices into daily life will go a long way to manage stress, improve sleep and boost mood.

In summary, it is important to start any exercise regimen slowly and gradually increase duration and intensity based on how you feel. Remember to experiment with various types of activities such as running, biking or gym classes to find what works for you. Try to mix up your workouts to include Zone 2 aerobic, strength and mind- body based exercises.

At Modern Age, our Weight Loss Program offers patients regular consultations with our clinicians to assist them in integrating these recommendations into their daily routine. Our team will support you throughout the process to ensure you can build an exercise regiment that is sustainable over the long haul, enabling you to sustain the advantages of your medication and improve your overall health and wellness. If you are interested, our Aging Wellness Assessment at Modern Age is the first step in the process!