Over The Counter Ozempic? 

Given the incredible rise in popularity, could it be feasible that we see this powerful drug available over the counter without a prescription?

It happened to the anti-reflux drug omeprazole and even the allergy drug fexofenadine... 

If you don’t know already, Ozempic works as an appetite suppressant because the active ingredient is semaglutide, a drug that mimics the actions of a naturally occurring hormone called GLP-1.

When you eat a meal, GLP-1 is typically released by your body and cells in the intestine to do a number of things including: increasing insulin release (to control blood sugar levels) and act on the brain to reduce hunger signals.  

Considering the effects these anti-obesity medications have not just on blood sugar management and weight loss but actually decreasing rates of cardiovascular disease... it makes sense why they are so highly prized... but this comes with a downside. 

It has been prescribed so widely off license for aesthetic reasons that it has led to shortages for diabetics and patients with metabolic disease in 2023.

What’s worse is that there is also a growing black market supply of Ozempic which poses a major health risk for people.  

We have to remember these drugs are powerful hormone and metabolic modulators and come with side effects just like any drugs – and thus require medical supervision and monitoring.  

For those with specific conditions which could warrant the use of these drugs, the benefits outweigh the side effects.

Every time a drug or intervention is considered for a patient, a doctor needs to carry out a risk assessment – what are the side effects? How could it impact this patient? Are there alternatives to this treatment?  

Given the rise of eating disorders, body dysmorphia (partly driven by social media), this drug, if available freely over the counters, could be a very dangerous slippery slope.  

If you want to learn more about Ozempic, check out my conversation with weight loss expert Dr Andres Acosta here:

The Hedonic Treadmill... 

We are wired to want more.

You bought a new car? Great... a few weeks later, that initial dopamine buzz wears off and you want more. Sound familiar? 

This annoying sense of dissatisfaction is a quintessential human experience that psychologists have dubbed the hedonic treadmill... the tendency for us to return to baseline levels of happiness.  

This boomerang effect doesn’t just work for positive experiences but thankfully negative ones too. Say you lose your job... this worry and doom won’t hang over you forever  

The intense feelings either positive or negative will attenuate with time  and people recover to their baseline, probably quicker than you first thought. 

But why are we trapped like hamsters on this treadmill ? Why can’t we get off?  

Here are a few things to maybe help you take a break from the torture of life cardio: 

1. I’m not suggesting for one moment you ditch your job and chase the hermit lifestyle – that’s not suitable or practical for anyone... we all have bills to pay! But are we doing too much? For example I know I’m guilty of this... going above and beyond my contractual requirements. Working on research late at night, dealing with work emails in my weekends and spare time... think about doing your job only when your meant to and reclaim more of your spare time.  

2. Seek out micro-joys: A new activity or hobby that can bring you instant joy without the worry of progress. E.g. try learning a new language on duo lingo without the stress of becoming fluent in some distant future. Just do it for fun! I know being a beginner at something new can feel embarrassing as we compare ourselves to others but our egos often get in the way of the joy of learning. When we try new things, our focus is on the task at hand and often we don’t have time to ruminate  and this in itself is a form of mindfulness.  

3. Do the thing and don’t worry about the end goal. Goal setting is by no means a bad thing, it’s a compass to drive us forwards but too often it’s the act of doing, not the achieving which is what really matters! Next time you’re doing a task, activity or project ask yourself – examine how many of your aims and goals are based on satisfaction versus external rewards? Shift your goals more towards the former and you’ll find yourself getting greater enjoyment! 

4. I spoke with a hospice nurse recently on my podcast and she explained that when people are on their deathbeds, they generally say three things: they wish they’d worked less, and they wish they’d spent more time with the people they love and not cared so much about others opinions and material items. Yet despite intuitively knowing this, we tend do the exact opposite. Part of getting off this hedonic treadmill is to appreciate the finality of our lives and take a greater appreciation for things which matter more; family, friends and good experiences. 

A Supplement That Actually Works... 

Of the hundreds of available supplements on the market, one of the few which has tangible benefits for your body is Creatine.

After caffeine, creatine is one of the most studied performance enhancers out there that are available without prescription. It’s also nothing new,  it’s been used by athletes for decades. 

Creatine is found naturally in our muscles and brain. It increases our stores of phosphocreatine, which ultimately helps to make adenosine triphosphate (ATP), the energy you need to allow your muscles to squeeze! 

You make around 1-2g of creatine a day and consume it in your diet, but in very small quantities.  It’s usually found in red meat and shellfish but in such small amounts that it is far more convenient to keep levels topped up with creatine in a short timeframe.  

But what do you actually “gain” with creatine? The majority of studies which show significant benefits pertain to increasing muscle mass and strength.. and recovery – and it’s not just for athletes.  

There is increasing evidence that  creatine supplementation may have benefits for your brain as well... as the brain also could do with a boost of energy when metabolic demand is high.

Consider this, 20% of your energy demands are fueled by your brain despite it only accounting for 2% of your body weight.  

There is early evidence that creatine supplementation may improve memory, processing speed and other general facets of cognition.  

In terms of dosing, the general recommendation is that a daily maintenance dose of 3-5g is enough, but they key is to be consistent with it on a daily basis.  

There are numerous myths online pertaining to its side effect profile but in truth, there really aren’t any, unless you consider water retention an issue. 

It doesn’t cause kidney damage at the recommended dosage assuming you have a normal kidney function, it also doesn’t cause hair loss either.

Nevertheless, if you are starting creatine or you take it alongside other medications it’s worth flagging this on your medical history so your doctors are aware as sometimes taking creatine can cause a false positive on blood tests inaccurately suggesting a person has kidney damage (happened to me but thankfully got sorted!) 

3 More Things I Wish I Knew Before My 30s... 

1. It’s ok to temporarily exchange joy for routine and consistency. To achieve joy sometimes it requires some boring hard work, this is an unavoidable fact which is not so romantic. Just don’t get too lost in the mundane and bad habits of overworking and let life slip by impacting long term joy 

2. The idea of more is insidious. More money, more success, more everything. There is nothing inherently wrong with wanting more but be sure it doesn’t distract you from the joy of living in the moment, I speak from my own failures in not celebrating my wins, my milestones. Sometimes ambition of wanting more can limit the joy of what you have now – which is enough 

3. Stress will age you faster than eating that donut, skipping one gym session or not getting things done “perfectly”. It’s easier said than done but take a step back, breathe and chill... don’t take life so seriously all the time 

The Constipation Myth! 

Constipation is not just defined by how MUCH you poop, its more nuanced than that. 

You can actually still be evacuating your bowels and be constipated! Whilst the number is a factor... e.g if you go less than 3 times a week you are technically constipated, there are other factors to consider. 

If you strain frequently or experience hard stools or stools which are lumpy – you are constipated. 

If you have the feeling of incomplete emptying or feel incredible after a bowel motion – you are likely constipated. 

If you frequently experience gas and bloating – this could also be related to constipation. 

How To Eat More Fermented Foods! 

1. Kombucha – very widely available both online and in most supermarkets. Just make sure that the expiry date is in a few weeks not months to ensure you’re getting the real deal! Kombucha can be quite acidic so be mindful, if you suffer with acid reflux, consider diluting it with water to be less harsh on your teeth! 

2. Miso – I usually buy a big batch of this online and drop a big dollop of paste into hot water and enjoy it as a warm drink! You can also use it in soups, stir frys and more 

3. Natto – this is something most people haven’t maybe come across but it’s essentially fermented soybeans (be warned, it is an acquired taste!). I like to fry this and mix with rice! 

4. Fermented vegetables (including kimchi, pickles and sauerkraut): Widely available in every supermarket and so easy to throw into salad or even throw into a sandwich. My favourite is a grilled cheese sandwich with some kimchi loaded into it – thank me later! 

P.S If you want to learn more about your gut and microbiome, order my book “This Book May Save Your Life”: