Podcast Appearance: Pause To Elevate with Dr. Kasim Al-Mashat

Podcast Appearance: Pause To Elevate with Dr. Kasim Al-Mashat

Koru Nutrition Founder and Director Kylie James recently appeared on Dr. Kasim Al-Mashat’s podcast, Pause To Elevate.

Depression is the leading cause of disability worldwide—and antidepressants only work 50% of the time. But what if the solution isn’t just in a pill? Certified Nutritionist and Occupational Therapist Kylie James shares how food can heal where meds fall short. Discover the surprising role of gut health, inflammation, and protein in restoring joy, motivation, and mental clarity.

Chocolate Peanut Butter Chickpea Cookies

Chocolate Peanut Butter Chickpea Cookies

Two Glasses with Detox Green Smoothie

If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.

Let’s break down the health benefits of each superfood ingredient and why these cookies are more than just delicious—they’re functional food with purpose.

 

  1. Chickpeas: The Protein-Packed Base

Chickpeas (also known as garbanzo beans) are the star base of this cookie recipe. These legumes are high in plant-based protein, fiber, and important nutrients like folate, iron, phosphorus, and manganese.

  • Protein and Satiety: Chickpeas provide about 15 grams of protein per cup, which helps support muscle repair and promotes satiety—making you feel fuller for longer (1).
  • Blood Sugar Control: Chickpeas have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar. Research has shown that eating legumes like chickpeas can help improve blood sugar regulation (2).
  • Digestive Health: Their high soluble fiber content supports gut health and may reduce cholesterol levels (3).

🔍 A study published in the journal Nutrients found that legume consumption was associated with reduced risks of cardiovascular disease, type 2 diabetes, and obesity (4).

  1. Chia Seeds: Tiny But Mighty Superfood

Chia seeds may be small, but they deliver big benefits. Just one tablespoon of chia seeds is loaded with omega-3 fatty acids, fiber, plant protein, and antioxidants.

  • Fiber Boost: Chia seeds are over 30% fiber by weight. This helps promote regular digestion, reduce constipation, and support a healthy gut microbiome (5).
  • Heart Health: Rich in ALA omega-3s, chia seeds support heart health and may help reduce inflammation and lower LDL cholesterol (6).
  • Satiety and Weight Management: Because chia seeds absorb water and expand in the stomach, they help curb appetite and promote feelings of fullness (7).

🔍 According to research published in the Journal of Food Science and Technology, chia seeds may improve lipid profiles and aid in the prevention of chronic diseases (8).

  1. Coconut Sugar: A Better Natural Sweetener

When it comes to sweeteners, coconut sugar is a smarter choice compared to refined white sugar. It is derived from the sap of coconut palm flowers and retains small amounts of iron, zinc, calcium, and potassium, along with antioxidants.

  • Lower Glycemic Index: Coconut sugar has a glycemic index of 35, compared to white sugar’s GI of around 65. This means it causes a slower, more stable rise in blood sugar (9).
  • Less Processed: Unlike refined sugar, coconut sugar undergoes minimal processing and contains inulin, a type of prebiotic fiber that supports gut health (10).

While still a sugar and best enjoyed in moderation, coconut sugar is a less disruptive sweetener that complements these cookies with a rich, caramel-like flavor.

🔍 A review in the journal Critical Reviews in Food Science and Nutrition suggests that natural sweeteners like coconut sugar may offer modest health benefits over refined sugar when used wisely (11).

  1. Sunflower Seeds: A Nutrient-Dense Crunch

Sunflower seeds add a satisfying crunch and are rich in healthy fats, vitamin E, selenium, and magnesium—all essential for maintaining a healthy body and brain.

  • Antioxidant Power: Just one ounce of sunflower seeds delivers over 35% of your daily vitamin E, a potent antioxidant that protects cells from oxidative damage (12).
  • Heart Health: Studies have shown that sunflower seed consumption may lower blood pressure and LDL cholesterol levels due to their unsaturated fat content (13).
  • Mood and Brain Support: Sunflower seeds are a good source of magnesium, which plays a key role in brain function and mood regulation (14).

🔍 A study in the journal Nutrients confirmed that frequent nut and seed intake is associated with reduced inflammation and improved cardiovascular outcomes (15).

  1. Hemp Seeds: Complete Protein and Omega-3s

Hemp seeds are a nutritional powerhouse often referred to as a “complete protein” source—meaning they provide all nine essential amino acids.

  • Complete Plant Protein: With about 10 grams of protein per 3 tablespoons, hemp seeds are excellent for those following plant-based diets (16).
  • Healthy Fats: They are rich in omega-3 and omega-6 fatty acids, in the ideal ratio for human health, helping reduce inflammation and support joint and heart health (17).
  • Skin Health: The essential fatty acids in hemp seeds are also associated with improved skin hydration and reduced dryness and itchiness (18).

🔍 Research published in the Journal of Agricultural and Food Chemistry suggests that hemp seed oil has antioxidant and anti-inflammatory properties that may benefit metabolic and immune function (19).

Why Chocolate Peanut Butter Chickpea Cookies Are a Smart Indulgence

Combining these five superfoods into a single cookie isn’t just trendy—it’s functional. These Chocolate Peanut Butter Chickpea Cookies offer:

  • Higher protein and fiber content than standard cookies
  • Less sugar, thanks to coconut sugar
  • No refined flour, thanks to chickpeas and seeds
  • Anti-inflammatory nutrients from chia, hemp, and sunflower seeds
  • Healthy fats for sustained energy

These cookies can be made gluten-free, dairy-free, and vegan, making them suitable for a variety of dietary needs. Plus, peanut butter (another star ingredient) offers even more plant-based protein and healthy fats, enhancing both taste and nutrition.

References

  1. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov
  2. Johnston, C.A. et al. (2005). Chickpea consumption improves markers of glycemic control. Journal of the American Dietetic Association.
  3. Anderson, J.W. et al. (2009). Health benefits of dietary fiber. Nutrition Reviews.
  4. Kim, S.J. et al. (2016). Legume consumption and risk of metabolic syndrome. Nutrients.
  5. Ullah, R. et al. (2016). Chia seeds: Composition and health benefits. Journal of Food Science and Technology.
  6. Nieman, D.C. et al. (2009). Chia seed supplementation and disease prevention. Nutrition Research.
  7. Vuksan, V. et al. (2010). Reduction of postprandial glucose levels with chia seed. Diabetes Care.
  8. Grancieri, M. et al. (2019). Chia seeds in prevention of chronic diseases. Journal of Food Science and Technology.
  9. Atkinson, F.S. et al. (2008). International tables of glycemic index. Diabetes Care.
  10. Wolever, T.M. (2006). Low glycemic index foods in nutrition. American Journal of Clinical Nutrition.
  11. Sylvetsky, A.C., & Rother, K.I. (2018). Natural sweeteners: A review. Critical Reviews in Food Science and Nutrition.
  12. U.S. National Institutes of Health. Vitamin E fact sheet. https://ods.od.nih.gov
  13. Takemura, N. et al. (2013). Sunflower seed consumption and blood pressure. Hypertension Research.
  14. Barbagallo, M., & Dominguez, L.J. (2010). Magnesium and aging. Current Pharmaceutical Design.
  15. Ros, E. (2010). Health benefits of nut and seed consumption. Nutrients.
  16. House, J.D. et al. (2010). Nutritional profile of hemp seed. Journal of Agricultural and Food Chemistry.
  17. Callaway, J.C. (2004). Hempseed as a nutritional resource. Euphytica.
  18. Callaway, J.C., & Pate, D.W. (2009). Skin health effects of hemp seed oil. Journal of Dermatological Treatment.
  19. Wang, Q. et al. (2017). Hempseed oil and metabolic syndrome. Journal of Agricultural and Food Chemistry.

Chocolate Peanut Butter Chickpea Cookies

If you love cookies but want a healthier way to indulge your sweet tooth, Chocolate Peanut Butter Chickpea Cookies are the ultimate smart treat. Packed with protein, fiber, and essential nutrients, this plant-based, naturally sweetened cookie combines five powerful ingredients: chia seeds, coconut sugar, sunflower seeds, hemp seeds, and chickpeas.
Total Time 35 minutes
Servings 8
Calories 269 kcal

Ingredients
  

  • 2 Banana
  • 1/2 Cup All Natural Peanut Butter
  • 1 1/2 Cups Chickpeas
  • 1/3 Cup Coconut Sugar
  • 1/4 Cup Cacao Powder
  • 1/4 Cup Hemp Seeds
  • 1 Tbsp Chia Seeds
  • 1/4 Cup Sunflower Seeds

Instructions
 

  • Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
  • Add the banana, peanut butter, chickpeas, coconut sugar, and cacao powder to the bowl of a food processor. Process until smooth.
  • Gently fold in the hemp seeds, chia seeds, and sunflower seeds. Mix until well combined.
  • Evenly divide the batter onto the baking sheet, approximately 1/3 cup per cookie. Bake in the oven for 20 to 25 minutes or until the tops are firm to the touch.
  • Remove from the oven and allow to cool for 10 minutes. Enjoy!

Notes

Leftovers - Keep in an airtight container on the counter for up to five days, then transfer to the fridge for up to two more days. Freeze for up to six months.
Serving Size - One serving is equal to one cookie.
More Flavor - Add cinnamon, vanilla, and salt.

The Best Alcohol and Alcoholic Drinks for Weight Loss: A Smart Drinker’s Guide

The Best Alcohol and Alcoholic Drinks for Weight Loss: A Smart Drinker’s Guide

A variety of protein powder and shakes.

Trying to lose weight but still want to enjoy a drink now and then? You’re not alone. Alcohol is a staple in many social settings—but it’s also infamous for sabotaging fitness goals.

The truth is: you don’t have to completely give up alcohol to lose weight. But you do need to be smart about what (and how) you drink.

This guide breaks down:

  • How alcohol impacts weight loss
  • The best alcohol choices for fat loss
  • Low-calorie cocktails you can enjoy guilt-free
  • Practical tips for drinking smarter

Let’s dive in!

How Alcohol Impacts Weight Loss

  1. Empty Calories

Alcohol provides 7 calories per gram, almost as much as fat—but with zero nutrients. That’s why it’s called “empty calories.”

  1. Slowed Fat Burning

When you drink, your body pauses fat-burning to metabolize alcohol first (Siler et al., 1999). Translation? Fewer calories burned from food or stored fat.

  1. Increased Appetite

Alcohol increases hunger and cravings—especially for high-calorie, salty, or sugary foods (Caton et al., 2004). It also lowers inhibition, which leads to poorer food choices.

  1. Sleep Disruption

Even moderate drinking can impair REM sleep and overall sleep quality (Roehrs & Roth, 2001). Poor sleep impacts metabolism, hormone balance, and appetite the next day.

Best Alcohol for Weight Loss (Ranked)

When you’re trying to shed pounds, some drinks are better than others. Here are your best options.

1. Straight Spirits (No Mixers)

  • Examples: Vodka, gin, tequila, whiskey
  • Calories: ~95–105 per 1.5 oz
  • Best mixers: Soda water, lime, zero-calorie mixers

Tip: Clear liquors like vodka and gin have fewer congeners than dark liquors like bourbon—fewer toxins, fewer hangovers.

2. Dry Wine (Red or White)

  • Calories: ~110–125 per 5 oz
  • Low in sugar when labeled “dry”
  • Best picks: Pinot Noir, Sauvignon Blanc, Cabernet, Brut Champagne

Avoid: Dessert wines (Port, Moscato) and anything labeled “sweet” or “semi-sweet.”

3. Light or Low-Carb Beer

  • Calories: ~90–110 per 12 oz
  • Carbs: As low as 2–5g
  • Best brands: Michelob Ultra, Corona Premier, Bud Light Next

Avoid: IPAs and craft brews—they’re calorie bombs in disguise.

4. Hard Seltzers

  • Calories: ~90–100 per can
  • Sugar: 0–2g
  • Alcohol: Usually 4–5%

Top choices: White Claw, Truly, High Noon (vodka-based), Topo Chico

Drinks to Avoid If You Want to Lose Weight

Drink Type Calories Why to Avoid
Margaritas 300–600+ Loaded with sugar, syrups, and liqueurs
Pina Coladas 450–800 Contains coconut cream + sugar
Daiquiris 350–700 Uses fruit concentrates + added sugar
Craft Cocktails 200–600 Unknown ingredients + sweet mixers
Regular Beer 150–250 High carb + high calorie
Sweet Wines 150–250 High sugar content (dessert wines)

Low-Calorie Cocktail Recipes

Skip the sugary cocktails and try these waistline-friendly alternatives:

  1. Vodka Soda with Lime
  • 1.5 oz vodka
  • Soda water
  • Fresh lime wedge
    ~95 calories
  1. Skinny Mojito
  • 1.5 oz white rum
  • Mint, lime juice, soda water
  • Optional: a drop of stevia
    ~100 calories
  1. Spiked Sparkling Water
  • Plain hard seltzer
  • Muddled berries or cucumber
    ~100–110 calories
  1. Low-Calorie Paloma
  • 1.5 oz tequila
  • 1 oz fresh grapefruit juice
  • Lime + soda water
    ~120 calories
  1. Red Wine Spritzer
  • 3 oz dry red wine
  • 3 oz sparkling water
  • Ice + orange twist
    ~80 calories

Smart Drinking Tips for Weight Loss

Set a Limit

Stick to 1 drink/day for women, 2 for men (CDC guidelines). More than that disrupts weight regulation.

Stay Hydrated

Alternate each drink with a glass of water to prevent dehydration and false hunger cues.

Eat Before Drinking

A protein- and fiber-rich meal reduces blood sugar spikes and slows alcohol absorption.

Log Your Drinks

Don’t forget to track alcohol in your calorie or macro tracker—it counts!

Choose Simple Mixers

Use soda water, fresh herbs, citrus, or stevia instead of juice, soda, or sugary syrups.

Can You Lose Weight While Drinking?

Yes—if you moderate your intake and choose wisely.

A meta-analysis from Obesity Reviews (Traversy & Chaput, 2015) found that light to moderate alcohol intake (1 drink/day or less) was not associated with long-term weight gain, but high consumption was.

So yes, you can enjoy a glass of wine or a clean cocktail and still lose weight—as long as it fits into your overall calorie balance and lifestyle.

Final Thoughts

You don’t have to say goodbye to your favorite drink to reach your weight loss goals. By sticking to low-calorie, low-sugar options and keeping intake moderate, you can enjoy social occasions without derailing your progress.

So next time you raise a glass, make it a smart one.

References

  1. Siler, S. Q., Neese, R. A., & Hellerstein, M. K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. The American Journal of Clinical Nutrition, 70(5), 928–936.
  2. Caton, S. J., Ball, M., & Ahern, A. (2004). The acute effect of alcohol on food intake in normal-weight and overweight women. Physiology & Behavior, 81(1), 51–58.
  3. Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Research & Health, 25(2), 101–109.
  4. Traversy, G., & Chaput, J. P. (2015). Alcohol consumption and obesity: An update. Current Obesity Reports, 4(1), 122–130.
The Growing Health Crisis of Loneliness: What You Need To Know

The Growing Health Crisis of Loneliness: What You Need To Know

A variety of protein powder and shakes.

In today’s fast-paced digital world, more people than ever are feeling alone. Despite being constantly connected through phones and social media, loneliness is on the rise—and it’s not just an emotional issue. Studies now show that chronic loneliness is a serious public health concern, with impacts as damaging as smoking or obesity.

In 2023, the U.S. Surgeon General issued an advisory calling loneliness and social isolation a public health crisis. Countries like the U.K. and Japan have even appointed Ministers of Loneliness to address the issue at a national level.

That tells us something: loneliness isn’t just a personal problem—it’s a societal one.

So, why are we becoming lonelier? Who is affected the most? And what does this mean for our health and future? Let’s dive into what the science says—and what we can do about it.

What Is Loneliness?

Loneliness is the feeling of being alone or disconnected, even if you’re surrounded by people. It’s different from social isolation, which refers to actually having few social contacts. You can feel lonely in a crowd—or feel content while living alone.

Psychologist John Cacioppo, a pioneer in loneliness research, described it as “the social equivalent of physical pain.” It’s your brain signaling a need for connection, much like hunger signals a need for food.

One landmark study showed that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure. (2) On the other hand, strong social connection has been shown to:

  • lead to a 50% increased chance of longevity
  • strengthen your immune system (certain genes impacted by loneliness also code for immune function and inflammation)
  • helps you recover from disease faster

Loneliness is on the rise. Despite its clear importance for health and survival, research shows that social connectedness is waning at an alarming rate. A revealing sociological study showed that the number of people that feel close to others and the number of people they are close to (i.e., people with whom one feels comfortable sharing a personal problem) has significantly reduced.

American individuals claimed in 1985 to have 3 people that they felt close to. In 2004, it dropped to 0, with over 25% of Americans saying that they have no one to confide in. This survey suggests that 1 in 4 people have no one they call a close friend. (3) Another study found that 61% of those surveyed experienced loneliness. Since 2018, there has been a nearly 13% rise in loneliness, when the survey was first conducted.

Why Are We Becoming More Lonely?

There are several reasons why loneliness is increasing around the world:

  1. Technology and Social Media

While social platforms connect us virtually, they often reduce real-world interactions. A 2017 study from the University of Pittsburgh found that heavy social media users were more than twice as likely to feel socially isolated compared to those with limited use.

  1. Urbanization and Individualism

Many people live in cities where community ties are weaker. There’s also been a cultural shift toward independence and individual success, sometimes at the expense of relationships.

  1. Remote Work and Lifestyle Changes

The COVID-19 pandemic forced a massive shift to remote work and online communication. For many, those changes never fully reversed, leading to fewer in-person connections.

  1. Changing Family Structures

People are getting married later, having fewer children, and living alone more often. In countries like the U.S., nearly one in three people over 65 live alone, according to the U.S. Census Bureau.

Who Is Affected Most by Loneliness?

While anyone can feel lonely, some groups are especially vulnerable:

  1. Older Adults

Social circles shrink with age due to retirement, death of spouses or friends, and health limitations. A 2020 report from the National Academies of Sciences, Engineering, and Medicine found that over one-third of adults aged 45+ report feeling lonely.

  1. Young Adults

Surprisingly, Gen Z and Millennials report high levels of loneliness too. A 2021 Cigna survey found that people aged 18–24 were the loneliest age group in the U.S. Factors include social media pressures, transitions like moving for college or work, and economic uncertainty.

  1. People with Chronic Illness or Disabilities

Chronic health issues can limit social opportunities. The CDC notes that people with disabilities are more than twice as likely to report feeling isolated.

  1. Caregivers and Single Parents

Those caring for others may neglect their own social needs. Single parents, especially mothers, often report feeling emotionally isolated.

  1. Minority and Marginalized Groups

People from racial, ethnic, or LGBTQ+ minorities may face exclusion or discrimination, increasing their risk for social isolation and loneliness.

The Health Effects of Loneliness

Loneliness isn’t just uncomfortable—it’s dangerous and here is why..

  1. Mental Health

Loneliness is strongly linked with depression, anxiety, and even suicidal thoughts. According to the CDC, feelings of loneliness are a major risk factor for poor mental well-being.

  1. Cognitive Decline and Dementia

A study published in The Journals of Gerontology (2018) found that chronic loneliness increases the risk of dementia by up to 40%. Social engagement helps keep the brain active.

  1. Heart Disease and Stroke

According to the American Heart Association (2023), social isolation and loneliness are associated with a 30% increased risk of heart disease and stroke.

  1. Weakened Immune System

Lonely individuals have higher levels of stress hormones like cortisol, which can weaken the immune system. A UCLA study found that loneliness alters gene expression in immune cells, making the body more prone to inflammation.

  1. Early Death

One of the most cited studies on this topic, published in Perspectives on Psychological Science (2015), found that loneliness increases the risk of premature death by 26%. That’s about the same risk as smoking 15 cigarettes a day.

What Can We Do About Loneliness?

The good news: loneliness is preventable—and reversible.

  1. Build Real-Life Connections
  • Make time for face-to-face interactions, even brief ones.
  • Join clubs, volunteer groups, or attend community events.
  • Reconnect with old friends or relatives.
  1. Strengthen Existing Relationships
  • Prioritize meaningful conversations.
  • Practice active listening.
  • Schedule regular check-ins with close friends or family.
  1. Use Technology Wisely
  • Don’t replace real interactions with digital ones.
  • Use social media to facilitate in-person meetups, not as a substitute.
  1. Seek Professional Help
  • Therapists and counselors can help manage feelings of loneliness and build social skills.
  • Cognitive-behavioral therapy (CBT) has been shown to reduce loneliness effectively.
  1. Community and Policy Solutions
  • Public health agencies can create programs to encourage social connection.
  • Cities can design public spaces that promote interaction.
  • Schools and workplaces can offer mental health support and team-building activities.

Ways to Connect with People

  1. Find common ground.

Just be on the lookout for things that the person says during the course of a casual conversation to see if it can lead to some common ground, such as a favorite sports team, band, or even the fact that you and the person both have five siblings. The key here is to really listen to people and to see if you can spot something that can help you bond.

  1. Give people sincere compliments.

This means that you should find something about them that is truly admirable and make them feel good about themselves in a sincere way, Just giving one good compliment per conversation will do just fine.

  1. Follow up about something the person mentioned before.

This is a great trick for connecting with people you already know and care about. If the last time you hung out with your friend, she was talking about a big job interview coming up or about a new guy she was really excited about, then you better make sure to follow up about it when you see her next.

  1. Make other people comfortable.

Just take down your guard, be friendly, compliment them, and make them feel at ease in your presence. Don’t be judgmental about what they say, give them confused looks, or generally act like there’s something wrong with the person.

  1. Open up.

Some people aren’t able to connect with others because they are too guarded or too afraid to really be vulnerable with other people. You don’t want people to think that you’re too closed off or too private; though you don’t have to let them know every little thing about yourself, as you get to know people, you should work on revealing some personal information so they feel that you’re more human and that they can really connect with you.

6. Thank people.

This makes them feel appreciated, like you’re paying attention, and like you’re aware that they’re adding value to your life. Make sure people feel appreciated and be honest and open about how much they mean to you. Even if you’re just thanking a coworker for giving you a helpful piece of advice or thanking your neighbor for looking after your cat.

  1. Make an effort to continue your relationships.

Many people aren’t able to truly connect with people because they don’t follow up and continue their relationships with them, even if they do truly like the person. This is either because of laziness, shyness, or because people feel like they’re too busy.

  1. Be present.

If you really want to connect with people, then you have to work on being present in the conversation. If you’re already thinking about what you’re going to have for dinner or whom you’re going to talk to next, then the person you’re talking to will know. Work on making eye contact, really listening to what the person is saying, avoiding your phone or people walking by, and making the person see that you’re only focused on being in the moment.

9. Smile and make eye contact.

If you want to connect with someone immediately, then smiling and making eye contact, which go hand in hand, are absolutely key as you introduce yourself and start the conversation. Research has proven than smiling is actually contagious, and your smile will make the person more likely to smile and to be open to you. Sustained eye contact can make the person feel like you really care about what he or she has to say and can make him or her much more likely to like you.

10. Use the person’s name.

Using a person’s name can make that person feel important—or at least important enough for you to remember his or her name. Just saying something like, “It was great to meet you, Amy,” at the end of the conversation can really make the person feel much more connected to you.

  1. Have open body language.

Your body language can help you look more approachable and more open, which will instantly make people like you more. If you want a new person to connect with you immediately, then you should turn your body toward that person, stand tall, avoid fidgeting or crossing your arms over your face, and direct your energy toward that person without coming on too strong.

  1. Don’t underestimate the value of good small talk.

You may think that small talk is meaningless and only meant for people who want to make superficial connections, but making good small talk will actually allow you to make real connections and build toward deeper relationships with people. When you start connecting with people you first ease into talking about lighthearted subjects and getting to know people little by little.

  1. Ask questions.

Another way to get a person to like you right away is to focus on being interested instead of interesting. Don’t ask taboo or personal questions – this may offend the person. Though you can try to impress the person by being utterly fascinating or entertaining, it’s much easier to show a genuine interest in the person and to show that you actually care about who the person is and what he has to offer to the world. You don’t need to make it seem like an interrogation, just a few simple well-timed questions can make the person much more likely to connect with you.

14. Keep things positive.

People like to feel happy and upbeat more than they like to feel sad or upset; it’s only logical that people are much more likely to connect with you and to want to spend more time around you if you keep things positive and work on talking about the things that excite you and make you happy. Though everyone likes to complain, you should focus on being positive and only complaining a bit when you know the person, and if you really need to.

  1. Find a way to help the person out.

You may have to think outside the box a bit and to find something you can do that doesn’t directly have to do with your career, you can offer to babysit their child or animal if they need a break or go on vacation.

From this list think of the strategies that you already apply in your day to day interactions, and also strategies that you haven’t used and give it a try.

Final Thoughts

Loneliness may be invisible, but its effects are real and wide-reaching. From mental health to heart disease, it’s clear that human connection is as essential as food or water.

Whether you’re feeling lonely yourself or know someone who might be, small steps can make a big difference. Prioritize relationships, reach out to others, and don’t be afraid to seek support.

Because when we connect with others, we don’t just feel better—we live longer, too.

References

  • Holt-Lunstad J, et al. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science.
  • Cigna (2021). U.S. Loneliness Index.
  • CDC (2023). Loneliness and Social Isolation Linked to Serious Health Conditions.
  • American Heart Association (2023). Scientific statement on social isolation and cardiovascular health.
  • University of Pittsburgh (2017). Social media use and perceived social isolation.
  • National Academies of Sciences (2020). Social Isolation and Loneliness in Older Adults.
  • UCLA (2015). Loneliness and gene expression.
  • The Journals of Gerontology (2018). Loneliness and risk of Alzheimer’s Disease.
Ozempic: A Game-Changer or Just Hype? Pros and Cons of this Popular Drug

Ozempic: A Game-Changer or Just Hype? Pros and Cons of this Popular Drug

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Ozempic, also known by its generic name semaglutide, has become a household name in recent years. Originally approved for managing type 2 diabetes, it has gained massive attention for its impressive weight loss effects. But with all the buzz, it’s important to look at both the benefits and risks.

So, is Ozempic a breakthrough medication—or just another trend with hidden downsides? Let’s take a closer look, using the latest research to guide us.

What Is Ozempic and How Does It Work?

Ozempic is a GLP-1 receptor agonist—a fancy term for a drug that mimics a natural hormone in your body called GLP-1. This hormone helps regulate blood sugar, makes you feel full, and slows how fast food leaves your stomach. That combination can lead to better blood sugar control and, in many cases, significant weight loss.

It’s given as a once-weekly injection, and it’s also related to Wegovy, which is approved specifically for weight loss.

The Benefits of Taking Ozempic

 

  1. Weight Loss

One of the biggest reasons people talk about Ozempic is its impact on weight. In a large clinical trial called STEP-1, participants lost an average of 15% of their body weight over about 68 weeks (Wilding et al., 2021, New England Journal of Medicine). That’s significantly more than what’s typically seen with diet and exercise alone.

A recent 2024 meta-analysis reviewing data from over 7,000 people also showed average weight loss of about 7.5 kg (over 16 pounds) compared to placebo.

  1. Better Blood Sugar Control

Originally designed for type 2 diabetes, Ozempic helps lower blood sugar by increasing insulin when you need it and reducing the hormone glucagon, which raises blood sugar. Studies from the SUSTAIN trial series found that people saw a drop in HbA1c (a marker of long-term blood sugar) by up to 1.8%.

  1. Heart Health Benefits

The SUSTAIN-6 trial found that people with type 2 diabetes who were at high risk for heart disease had a 26% lower risk of major heart problems, including heart attack and stroke. More recently, the SELECT trial (2023) showed that even people without diabetes but with heart disease lost weight and reduced their risk of death and cardiovascular events.

  1. Anti-Inflammatory Effects

Emerging research suggests that semaglutide might also reduce inflammation—linked to diseases like Alzheimer’s, fatty liver disease, and even some cancers. A 2024 article in Time magazine highlighted how GLP-1 drugs could play a role beyond diabetes and weight loss.

The Risks and Side Effects of Ozempic

While the benefits are impressive, Ozempic isn’t risk-free.

  1. Digestive Problems

The most common side effects include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Constipation

These often happen when you first start the medication or increase the dose, but they usually improve over time. According to clinical trials, nausea affects up to 36% of users, though for most, it’s manageable.

  1. Risk of Pancreatitis

There have been reports of pancreatitis (inflammation of the pancreas) in some people taking Ozempic. While the risk appears low, the UK’s Medicines and Healthcare products Regulatory Agency (MHRA) is investigating over 500 reported cases, including a few deaths.

  1. Eye Problems

One concern is worsening diabetic eye disease (retinopathy). In one study (SUSTAIN-6), some people with pre-existing eye issues experienced worsening symptoms, especially when their blood sugar dropped too quickly.

More recently, a U.S. study found a possible link to a rare eye condition called non-arteritic anterior ischemic optic neuropathy (NAION)—which can cause sudden vision loss. Although rare, it’s something doctors are watching closely.

  1. Gallbladder Issues

Some people develop gallstones while on Ozempic. In one study, about 1.5% of participants on a 0.5 mg dose developed gallbladder problems, which may relate to how the drug affects digestion and fat metabolism.

  1. Muscle Loss

There’s growing concern that some of the weight loss caused by Ozempic may come from lean muscle, not just fat. A 2023 study published in The Lancet found that up to 40% of the weight loss from semaglutide might be muscle loss if users don’t incorporate resistance training and adequate protein into their routine.

  1. Thyroid Concerns

Animal studies showed that semaglutide could increase the risk of a rare type of thyroid cancer (medullary thyroid carcinoma). While this hasn’t been proven in humans, the FDA included a warning, and people with a family history of thyroid cancer should avoid Ozempic.

Who Should (and Shouldn’t) Consider Ozempic?

Ozempic may be a good option for you if:

  • You have type 2 diabetes that isn’t well-controlled
  • You’re struggling with obesity and have health risks like high blood pressure or cholesterol
  • You’ve tried diet and exercise but need more support

Ozempic is NOT recommended if:

  • You have a history of medullary thyroid cancer or Multiple Endocrine Neoplasia syndrome
  • You have severe gastrointestinal issues or a history of pancreatitis
  • You are pregnant or breastfeeding

It’s also important to talk to your doctor about your eye health, family medical history, and whether you’re willing to commit to lifestyle changes alongside the medication.

Lifestyle Still Matters

While Ozempic can be powerful, it works best when paired with healthy habits. Experts recommend:

  • Eating a high-protein diet to preserve muscle mass
  • Doing resistance training at least 2–3 times per week
  • Staying hydrated and managing stress
  • Regular follow-ups with your healthcare team

What About After You Stop Taking It?

One big question is: what happens when you stop Ozempic? Studies show that most people regain the weight once they stop taking it—often within a year. This suggests that for many, Ozempic might be a long-term commitment.

That’s why it’s so important to build sustainable habits during treatment. It’s not just about losing weight—it’s about keeping it off.

Final Thoughts: Is Ozempic Worth It?

Ozempic is a powerful tool for weight loss and diabetes management. For many, it offers life-changing results: better blood sugar, reduced heart risks, and significant weight loss. But like any medication, it’s not for everyone.

If you’re considering Ozempic, talk to your doctor about:

  • Your personal health risks
  • How to manage side effects
  • What kind of monitoring you’ll need
  • Whether you’re ready for a long-term plan

In short: Ozempic can be a game-changer—but it’s not a magic fix. With the right support and lifestyle, it could be a big step toward better health.

Sources:

  • Wilding JPH, et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine.
  • Marso SP, et al. (2016). Liraglutide and Cardiovascular Outcomes in Type 2 Diabetes. New England Journal of Medicine.
  • Douros A, et al. (2024). Adverse effects of semaglutide: a real-world review. Lancet Diabetes & Endocrinology.
  • SELECT trial (2023). Semaglutide and Cardiovascular Outcomes. American Heart Association.
  • TIME Health (2024). GLP-1 drugs and inflammation.
  • UK MHRA reports on semaglutide side effects (2024).
  • Lancet (2023). Muscle loss during weight reduction with GLP-1 receptor agonists.