93: Using GLP-1 Drugs Like Ozempic & Mounjaro Better - A Smarter Weight Loss Strategy W/Dr. Bikman [eb74ec]
2025-07-29
Post Time: 2025-07-29
Kevin Smith, the iconic director, writer, and actor, has been an inspiration to many, not just through his creative work, but also through his remarkable **weight loss** journey. Known for his signature look and often candid approach to his health, Smith has openly shared his experiences, making his journey relatable to countless people. His transformation is a powerful example of how consistent effort and a positive mindset can lead to significant change. If you're just starting your **weight loss** journey, understanding Kevin's approach and advice could be the key to your success. This article delves into his transformation, highlighting the crucial advice he offers for those just beginning. ### Kevin Smith's Weight Loss Journey: A Quick Recap Before diving into specific advice, let’s briefly recap Kevin Smith’s weight loss journey. Smith had a severe heart attack in 2018, which acted as a massive wake-up call. This near-death experience motivated him to make significant changes to his lifestyle. Through a combination of adopting a **plant-based diet** and incorporating a **regular exercise routine**, Kevin successfully lost a considerable amount of weight. More importantly, he has maintained his healthy lifestyle, acting as an example for others looking to achieve long-term well-being. Smith's approach was not about quick fixes, but about fundamental shifts in his lifestyle, emphasizing long-term, sustainable health. --- # Kevin Smith’s Top Advice for Beginners: Baby Steps and Consistency Kevin Smith's primary piece of advice for those beginning their **weight loss** journey is rooted in simplicity: start slow and stay consistent. He emphasizes that drastic, sudden changes are often difficult to maintain. Instead, focusing on small, achievable goals allows for building momentum and confidence. Smith is a testament to the fact that long-term success isn't about overnight miracles, but about cumulative small steps forward. His practical suggestions include: 1. **Don't Overhaul Everything At Once**: Instead of completely changing your entire lifestyle overnight, start by changing one aspect at a time. For example, if you’re starting with a plant-based diet, begin by replacing one meal per day with a vegan option and then gradually move on to more significant shifts as you become comfortable. Smith often talks about how initially just committing to a vegan diet was the first crucial shift. 2. **Focus on a Gradual and Sustainable Diet**: Kevin adopted a **plant-based diet**, but he also emphasizes that the goal shouldn't be to completely restrict or deprive yourself. Instead, the focus should be on making choices that benefit you the most. The emphasis is on making good, informed dietary choices without feeling the need to completely cut off your favorite treats. * **Plant-based diet breakdown**: This mainly includes fruits, vegetables, whole grains, nuts, and seeds. * **Example meal**: Instead of starting by completely ditching all processed foods, simply replace your regular lunch with a substantial salad packed with veggies, grains, and plant-based protein like chickpeas or lentils. 3. **Find an Exercise You Enjoy**: The second crucial aspect of Kevin's transformation was exercise. Rather than immediately taking on high-intensity workouts, Kevin started incorporating low-impact activities that he enjoyed, such as regular walks. He focused on the enjoyment of movement rather than just burning calories. He advocates that this approach helps avoid burnout and encourages long-term adherence to the exercise program. | Activity Type | Intensity Level | Frequency | |---------------------|-----------------|-----------------| | Walking | Low | Daily | | Yoga | Low-Medium | 3-4 times a week | | Strength training | Medium | 2-3 times a week | 4. **Be Patient and Kind to Yourself**: This is arguably the most important advice. Smith often mentions how there will be days when you slip up or don’t stick to your plan perfectly, and it's absolutely essential to approach these situations with self-compassion. It’s not about striving for perfection, but rather about being consistent in making healthy choices most of the time. Learning not to be hard on yourself is a key element to avoid burnout. He is keen on repeating that **weight loss** is not a race, and it’s all about long-term healthy living. 5. **Accountability and Community** Smith also talks about the value of having accountability through the process. He highlighted how being part of a community of like-minded people or using a buddy system helped keep him focused. Social encouragement can be a powerful factor in making progress. Share your goals with your friends or a fitness community. By sharing your goals and progress, you get both external support and are more likely to stay on track. --- # Breaking Down Smith's Key Points: The Psychological Aspect of Weight Loss While physical changes are critical, Smith's advice also emphasizes the psychological aspects of weight loss. It’s about changing your relationship with food and exercise, not simply your appearance. This is crucial because a positive mental approach makes long-term adherence more attainable. * **Mindful Eating:** Being aware of what you eat, why you eat, and focusing on savoring each meal can make a big difference. Slow down during meals. It is more fulfilling and it leads to better digestion and makes you more aware when your body is satiated. * **Celebrate Small Wins:** Kevin always stresses the importance of celebrating each step of your progress, no matter how small. This approach can help build self-confidence and motivation to keep going. When you reach each small milestone like losing the first pound or completing your week goal, give yourself a genuine pat on the back, rather than focusing on your far-off ultimate goals. * **Positive Self-Talk:** Talking positively to yourself is essential. Refrain from negative statements. Instead, try to nurture a kind and supportive internal voice. Remember your progress instead of focusing only on what's left. * **Long-term outlook:** See health as a lifestyle journey and not just a temporary goal. Weight loss and healthy living require a constant learning curve; always strive for progress not perfection. View health as a journey and not just as a race to a goal. --- # Implementing Kevin Smith's Advice: Practical Steps to Start Today Implementing Kevin Smith's advice into your daily life can be more straightforward than you think. Here are practical steps to begin today: 1. **Choose One Small Change**: Decide on one dietary adjustment and one exercise adjustment to start. For instance, replace one meal with a plant-based option and commit to a 15-minute walk every day. 2. **Plan Your Meals**: Spend some time every week planning your meals. Meal planning is important to have healthy food choices ready in the refrigerator, and not reach for processed fast food when you're in a hurry. Use online resources to find delicious plant-based recipes. 3. **Start with Low-Impact Exercise**: Instead of jumping into intense workouts, focus on exercises that you enjoy and feel comfortable with. This may include activities like walking, cycling, swimming, or light yoga. Find something that you enjoy doing, and you will be more likely to commit to a consistent schedule. 4. **Track Your Progress**: Keep a journal or use an app to track your diet and activity. Not only does tracking keep you mindful of your journey, but it also provides a great source of motivation. 5. **Seek Support**: Find friends, family, or an online community where you can share your progress and challenges. Don't be shy in talking about your experiences. Sometimes just letting others know about your struggles and having encouragement can make a world of difference. --- # Conclusion: Kevin Smith’s Transformational Inspiration Kevin Smith's journey is a testament to how anyone can achieve their weight loss goals with a balanced, sustainable approach. His biggest advice to beginners—focus on baby steps, consistency, and self-compassion—offers a practical guide for those starting their own **weight loss** journeys. Remember, it is about long-term commitment, not overnight miracles. Focus on creating a healthy lifestyle that is attainable and enjoyable. His story not only motivates you through his weight loss results, but the healthy choices he has made have allowed him to live his creative passion to the fullest. Through small, actionable changes and a consistent mindset, like Kevin Smith, you can achieve a transformative and healthy life. In this Metabolic Classroom lecture, Dr. Bikman explores GLP-1 receptor agonists (such as Ozempic and Mounjaro) and how to use them more effectively. Ben first explains how GLP-1 is naturally produced in the gut and helps regulate glucagon suppression, slows gastric emptying, and promotes satiety. However, he highlights research showing that individuals with obesity have a blunted GLP-1 response to carbohydrates, which may contribute to overeating. He suggests that GLP-1 drugs could be used more strategically—not just for general weight loss, but specifically to control carbohydrate cravings. While these drugs can promote rapid weight loss, they can also come with serious trade-offs, including mental health risks (depression, anxiety, and suicidal thoughts), lean mass loss (up to 40% of weight lost), diminishing effects over time, and digestive complications such as gastroparesis (stomach paralysis). He critiques the current high-dose, long-term approach to these medications, arguing that most people are not using them strategically and eventually regain lost weight—primarily as fat. Dr. Bikman proposes a better approach to using GLP-1 drugs that focuses on low-dose, short-term usage to help control carbohydrate cravings, rather than suppressing appetite completely. His four-step plan includes: (1) starting at the lowest effective dose, (2) engaging in resistance training to preserve muscle mass, (3) adopting a low-carb, high-protein diet, and (4) cycling off the drug after 3-6 months to assess whether cravings remain under control. He also discusses newer GLP-1/GIP dual agonists like Tirzepatide, which may be even more effective but still require careful usage. In closing, Ben emphasizes that GLP-1 drugs should be a tool, not a crutch. The ultimate goal should be to regain control over eating habits, build long-term dietary discipline, and use the drug only when needed. He encourages those considering these medications to work closely with their healthcare providers and approach them with a long-term metabolic health strategy in mind. Show Notes/References: For complete show notes and references referred to in this episode, we invite you to become a Ben Bikman Insider subscriber. As a subscriber, you’ll enjoy real-time, livestream Metabolic Classroom access which includes live Q&A with Ben, ad-free Metabolic Classroom Podcast episodes, show notes and references, Ben’s Research Reviews Podcast, and a searchable archive that includes all Metabolic Classroom episodes and Research Reviews. Learn more: (Auto-Translate Note: You can click the gear icon at the bottom of this video to auto-translate captions. For example, to translate into Polish, select Subtitles, choose Auto-Translate, then first choose English, then choose Auto-Translate again, then choose Polish.) #GLP1 #WeightLoss #Ozempic #Mounjaro #Wegovy #GLP1Agonist #MetabolicHealth #FatLoss #InsulinResistance #AppetiteControl #Type2Diabetes #BloodSugarControl #Tirzepatide #ObesityTreatment #HealthyLiving #LowCarbDiet #DrBenBikman #KetogenicDiet #MuscleHealth #MetabolicFlexibility Timestamps (approximate): 00:00 - Introduction: Are We Using GLP-1 Drugs the Right Way? 01:04 - What is GLP-1 & How Does It Work? 02:16 - GLP-1’s Role in Appetite & Blood Sugar Control 05:21 - Obesity & the Blunted GLP-1 active boost keto gummies reviews Response to Carbohydrates 06:26 - The Problem with Current High-Dose GLP-1 Use 07:40 - Mental Health Risks: Depression, where can you buy keto gummies Anxiety, & Suicidal Thoughts 09:54 - Muscle Loss & The Risk of Frailty on GLP-1 Drugs 11:06 - Why GLP-1 Effects Fade Over Time (Diminishing Returns) 12:07 - Digestive Risks: GLP-1 Drugs & Gastroparesis 13:16 - A Smarter Way to Use GLP-1 Drugs: Targeting vegan keto gummies Carb Cravings 14:21 - Step 1: Use the Lowest Effective Dose 15:29 - Step 2: Preserve Muscle with Resistance Training 16:37 - Step 3: Low-Carb, Protein-Focused Diet 17:47 - Step 4: Cycle Off GLP-1 After 3-6 Months 18:57 - Tirzepatide: GLP-1 & GIP Dual Agonist Overview 20:02 - Final Thoughts: Using GLP-1 Medications Wisely Ben’s favorite yerba maté and fiber supplement: Ben’s favorite meal-replacement shake: (discount: BEN10) Ben’s favorite electrolytes (and more): (discount: BEN15) Ben’s favorite allulose source: (discount: BEN20) Ben’s favorite health check-up for women: (discount: DRBEN15) Ben’s favorite health check-up for men: (discount: DRBEN15) Ben’s favorite exogenous ketone: (discount: BEN10) Ben’s favorite dress shirts and pants: (use BEN10 for 10% off) Other products Ben likes: Learn more about becoming an Insider on our website: