#52 Oats and Weight Loss: The Truth Behind the Oatzempic

🦋✨💙 Welcome to Wellness Wednesday’s 💙✨🦋

Are you intrigued by the rising trend of sipping your way to weight loss with the 'oatzempic'? In this enlightening episode, we unpack the perceptions versus the realities of this popular beverage making waves on social media. As influencers tout its benefits, our host delves into the science behind oats, exploring their nutritional components and how they can genuinely impact weight management, along with lifestyle considerations that could influence your dieting journey.

We systematically challenge the idea that a quick fix beverage can lead to significant weight loss, emphasising the importance of balanced nutrition and a holistic approach to health. The discussion sheds light on how different types of oats impact our bodies and why opting for traditional rolled oats can provide a more beneficial experience. With an eye towards sustainable practices, we highlight critical strategies for safe weight loss that rely on gradual, mindful changes rather than rapid solutions.

Join us as we navigate the complexities of modern dieting, highlighting the repercussions of unrealistic beauty standards perpetuated through social networks, and offer real advice rooted in authenticity and balance. By the end, listeners will be empowered to make informed decisions about their dietary practices and encouraged to engage with professionals who can provide personal guidance tailored to their needs.

Don’t miss this opportunity for insightful conversations and tips that prioritise your well-being over temporary trends. Subscribe today for more enriching content, and let’s embark on a journey to health that is both informed and joyful!

Chapters

• 0:00 Introduction to the Wellness Podcast
• 5:30 Unpacking the Oat Zimpik Craze
• 50:00 Nutritional Insights on Oats
• 1:41:30 The Role of Fiber and Digestion
• 2:30:00 Weight Loss Tips for Sustainability
• 4:35:00 Closing Thoughts and Next Steps

Transcript

Speaker 1: 0:01

Hello, hello everybody, and welcome back to this wellness podcast. I am your host, star Friedenberg, and welcome to the Can't Make the Shiitake Up podcast. And for today I want to just talk briefly, hopefully around a subject, because there's this trend going on at the moment where people are which I this the term phrase is quite funny and cute, but actually interesting because of the whole um ozempic fad that's going on at the moment. But there's this trend going on that people are wondering if oatmeal drinks can actually help you with weight loss. So they're calling it the oat zimpik, which I thought was like oh, that's quite funny, that's quite clever. I'll take that, that's funny, um, but sort of people are wondering can this actually help? And so I thought I'd quickly talk about this. So the answer to me, in summary, is I don't think so. I don't believe so because of what I know and understand about nutrition. But, of course, what is fundamentally happening is that people are consuming something that has a little bit more fiber, something that's not as high in glucose. So, if you know, I'm thinking of a pastry or donut or croissant or a high cereal sugar containing cereal, and they switching it towards this and this, for example, most, if you know, because there is something called gi glycemic index. If you have low gi foods, that means that it won't spike, your levels will last longer and you'll feel fuller for longer as a result, versus high gi um in which, if you have instant oats or quick oats, these will spike your sugar levels and won't really achieve the function. But if you're going for the good old, traditional rolled oats, and the oats basically have to cook for a long time in order to get them cooked sorry, in order to get them edible, those are the ones you want to be working with. And so, again coming back from my Tibetan medical studies, there are certain body types that will benefit from having this and, of course, there are certain body types that won't. And if you want to know if that's you or not, then, of course, contact me directly.

Speaker 1: 2:39

I recommend this. I would say no because this is not essentially the quick fix that you're looking for and it's not necessarily sustainable. It's very lacking in variation of diet and, of course, it's not nutritionally dense, fundamentally, unless you're starting to add a lot of goods and things from it. So so what's essentially happening is there's a blended oatmeal drink that people are using to support weight loss, which some people, as I say, call it the oats and pick, and it becomes viral trend on social media. So oatmeal may help with weight management as part of a balanced diet. So again, as part of. But further research is necessary. So this is what's popped up, um again. So it's flagging me to say, okay, this is a current theme. So on medical uh, once one of my medical um subscriptions, if you will, um.

Speaker 1: 3:37

So people make a zympic by blending half a cup of oats, one cup of water and then juice from half a lime until the mixture is smooth. So sometimes they may add spices, you know, cinnamon, et cetera for flavor. But of course, when you're thinking about lime, lime will help alkalize the body. Water. Fundamentally, no one's getting water to start with. If you listen to a couple of my podcasts, you know that's one of the biggest lacking pillars that people have. So it's getting water to start with. As, if you listen to a couple of my podcasts, you know that's one of the biggest lacking pillars that people have. So it's getting people to get hydration.

Speaker 1: 4:08

And again, they're swapping out, hopefully for um, from a very high GI breakfast or meal for something a lot more retained and a lot less calorific, so of course, I can see why weight loss is happening, and so, and then extra cinnamon flavors. That's not going to have a major effect, but if you ask cinnamon specifically, cinnamon is known to increase weight loss as well, but of course, you'll need to be consuming this quite regularly and a pinch is not going to do much. We're talking about greater quantities. So this is what this episode is about. Is, you know, exploring the research surrounding the oatmeal combination of weight loss, health considerations and then actual tips for losing weight safely, right? So I haven't been able to find any specific research into the effects of consuming oatmeal drinks. You know is ozempic on weight loss. So I'm just going with the basis of what I know and see and understand from my own personal experience. Despite some proponents claims, replacing breakfast with an oatmeal drink is not likely to promote rapid weight loss or similar effects to glycogon-like peptide 1 receptor agonists the GLP-1 agonists, which is including ozempic.

Speaker 1: 5:34

However, a 2023 review notes that several clinical studies have highlighted that oats may help manage body weight and control appetite. Oats may help manage body weight and control appetite. They may also help strengthen the immune system, lower cholesterol and promote gut microbiota and, of course the biggest one in terms of gut world is that it is a source of fiber as well dietary fiber so that can help as well. So getting the digestive system moving, helping to bind excess bits that are in the system and then effectively excreting them. So beta glucan is the primary active ingredient in dietary fiber present in oats. So when this combines with water it becomes a gel-like substance that can help to slow digestion. So this may make someone feel full and also help reduce their appetite, which may in turn contribute to gradual weight loss. However, it's important to note that some of the studies included in the review found that eating oats had little to no effect on appetite control. So, again, further research is necessary. So some people can, you know, feel the benefit of eating oats and some people it just goes through their system and you know they're completely hungry as well. So, as part of a balanced diet, oatmeal drinks may help with weight management, oat based alternatives to oatmeal drinks that a person may also want to try and include overnight oats and porridge as well.

Speaker 1: 7:19

And when we talk about the health considerations, always as a fundamental pillar, it's important to exercise caution regarding the diet trends right to promote rapid weight loss because you know, every year or every few months there's something new. And of course now ozimpek manjaro, these are the huge things that are supporting weight loss. You know what's the next trend, without factoring in what are the potential long-term health consequences. You know that people are intentionally ignoring or turning a blind eye to and, of course, because there's not enough, you know, time to determine the outcome or the long-term outcome of certain effects of taking certain things or injecting certain things, you know there's nothing enough to scare people at this point in time. So I just always think stick to the good old ways and that can sort of help you in the long term or in the long game. The CDC, so the Centers for Disease Prevention and Control, notes that individuals who lose weight gradually, which is around one to two pounds each week so maybe about you know one to two pounds, about a kilo a week are more likely to keep the weight off than others who lose weight rapidly.

Speaker 1: 8:33

Things are not always sustainable and, additionally, it's important to consider the potential health risks of restrictive eating habits, such as not having um, yeah, so calorie, insufficient calorie intake, which may lead to malnutrition, and a weakened immune system. Hormonal imbalance, which may lead to regular periods and, in extreme cases, infertility psychological distress as well, which may promote disordered eating behaviors. So people should always speak to a health care professional before significantly changing their diet, because sometimes going off certain things or not incorporating certain things can have a huge effect. And this really screams at me when I think about people that I deal with ADHD as a really good key example. And then it's just bringing me back to the whole premise around social media and mental health.

Speaker 1: 9:29

So you know, a person may want to consider the effects on social media on their mental health, because what fads are going on? You know we're doom-scrolling, we're getting stuck, we're seeing only the good sides, as we only do on social media or the extreme opposite ends. But we're seeing like, look, what's happened to me, you know my success rate, you know and you see the 1% group and then you go on to this and then actually can have a lot of negative effects on you. So I always think when you're working with your health, try always work in conjunction with a professional because they can lead you down hopefully, but ideally the straight and narrow, to know what's the best for you, rather than you making a lot of mistakes and a lot of irreparable mistakes as well. It's also interesting to know that research from 2023 has suggested that the exposure to hegemonic beauty ideals on social media has been associated with feelings of body dissatisfaction in young adults. So, even then, another tip might be just to actually take a break from social media, because that can also positively enhance your mental health, rather than getting stuck in these trends must do's.

Speaker 1: 10:44

Everyone's doing it, you know, having this FOMO YOLO kind of experience and also getting caught up in mistakes that are getting made because it's only after all the damage has been done. Then you go, oh, can I, can I reverse it? Is it possible? Um, and I do think, like the extreme cases of excessive um aesthetics that are being done now, you know, with the lip fillers, cheek fillers, bbl, facelift, cat eyes, um, I don't know the. You know excessive extremes that you know it's really difficult to get your, your body back to, and I do see that with a lot of celebs, because I don't know you know excessive extremes that you know it's really difficult to get your body back to, and I do see that with a lot of celebs, because I don't know at the moment if I'm just getting older or what it is. But you know, I'm watching films and I'm seeing all of these celebrities that are now in their later years and I'm just shocked by how their facial transformation has become.

Speaker 1: 11:36

And you know, I'm going to say, in the last few days, was Meg Ryan, I thought, when there was an advert she was doing, and I thought, whoa, what's happened. Nicole Kidman, I thought, whoa, she's just coming out on some of the new movie. And also Courtney Cox from Friends, I just thought, you know, there's something that's happened in their face. Maybe you know surgery, cheekbone lift, fillers, but it's just, it's unfortunately taken away from their original look. That you know, the face shape to me, and I think Madonna as well, I can also put in there, but she hasn't been in my last week but just so significantly different.

Speaker 1: 12:17

It's kind of like, you know, were you, were you not happy with yourself? Do you regret, um, you know, significantly changing your look? I don't know, um, but we just, we just want to express caution when you go into these uh things. And I don't know if you're going to Google now, anyway, going to like up the search bar for these, these celebs, but yeah, so that's just sort of what my, my thought processes are is just try not to do something that's going to harm. And if you don't know and you think it sounds good, rather just get a professional to give you a second opinion because maybe it doesn't work for you.

Speaker 1: 12:52

And if you come back to me it's it's like you know, do you have a gluten intolerance or slash allergy to gluten? So you know, be mindful of that as well and to sort of, you know, conclude on this, saying my opinion, I don't really recommend this oat zimpic drink. But, of course, if you have a really, um, not great ritual and routine and diet and fiber and water, and you know you're only eating junk, ultra processed foods for breakfast, this is going to be a comfortable replacement, but not a whole meal replacement for the rest of the day as well. So, sort of just to sort of come back in about, you know, if you want to lose weight, you know, and to lose weight and I'm going to use the word safely, here are a couple of tips that you know have been picked lose weight, and I'm going to use the word safely here are a couple of tips that you know have been picked up by the CDC as well, to recommend for safe and effective weight loss. So one is you know, make a commitment to yourself by writing down the reasons why you want to lose weight. You want to sort of see where's the motivation, because the motivation is what's going to keep you going through the process.

Speaker 1: 13:56

Number two is about keeping a food and beverage diary for a few days so that you become more aware of what you're eating and, believe it or not, most people don't realize things which, you know, has, you know, in my time, in the beginning at least, you know, shocked me. It's like, oh, I'm not eating any sugar. And then it's like, oh, I just had cookies for breakfast or I had a cereal or had five cereal bars, or something like that. It's like, oh, that's a lot of sugar, that's not really healthy. You know, are you aware of that? And most people are not.

Speaker 1: 14:26

So if you start to write down, you become more conscious and maybe out of the program, because maybe you might be comfort eating or, you know, see the quantity you're eating, eating, seeing when you're eating as well, and then also consider how your lifestyle is, your work, your social commitments, because, of course, you know, I think, a lot of people in socially interactive jobs, I think about recruiters. You know they have to go out all day and basically charm people and they take them for dinners and then parties and alcohol, especially business dinners. And you know, within the corporate cycle, you know it can get quite rowdy and then there's events and parties and dinners, etc. So it can be quite busy. So just seeing how that can be incorporated into your lifestyle as well as sort of fastened and tightened. And I think of a client at the moment. You know she literally lives in hotels for her job because there's a consultant going everywhere, left, right and center. So you think, okay, you know access to the, you know you get a per diem, you know you can eat whatever you want and it's wonderful when you're staying in a fantastic hotel, of course you want to try the five star desserts, right. So just being mindful of that Well, at least that's me anyway. So, and then also just being mindful of your chronic health condition, because that can also affect habits. I think about the diabetes. You know blood sugar levels, you know you need to eat more regularly as well and you can't have certain foods that are just going to spike your sugar levels, right, then set.

Speaker 1: 15:55

The next one is about setting two or three goals at a time, with rewards upon completion. I'm a huge fan of this. I call it I need a carrot so I can know I can work really hard, keep my head down till I reach a carrot and then I get the next one. Otherwise there's no motivation to keep me going realistic and always account for setbacks. It does happen, things happen, life happens. And being not strict in the sense that you're going to be judgmental, you're going to be harsh, learning to be more forgiving towards yourself, because you are your best friend and you need to love yourself and you've got to talk to yourself like you are your best friend, right. And not being hard and critical, so um. And not being over um, over ambitious and impractical, going like, oh, I'm going to run seven days a week. No, it's like, try walking 15 minutes for at least three days a week. That kind of thing right.

Speaker 1: 16:51

Number four would be about identifying people who will support you in your weight loss efforts, such as loved ones, support groups, health care professionals. Um, you need people in your corner because it's not an easy process. We are a species that thrive on community, so involve your community and try get the sabotagers out right, because you do have them. I was. When I was a kid I watched this program. Um, I forgot what it's called. It's called fat, fat, uh, fat lovers, fat something, and, um, it was basically fat feeders, that that's what it was called. And it was basically about a couple where one person loved to feed the other person, but to an extreme case that they were bedridden, um, you know, couldn't even fit outside the house if they had to get on their legs, their legs would snap, um, and there was just some unhealthy dynamic because you know they didn't want the person to ever leave them or something like that. But fascinating. So you know you don't want a feeder, you want a supporter.

Speaker 1: 17:49

And the last point is about revisiting the goals regularly. You know, evaluate your progress, your process. You know do you need to change things up. You know, evaluate your progress, your process. You know do you need to change things up. You know, sort of having your own team meeting or even if you're working with a professional, and just see if your meeting goal reward that process progress, and then, once you have, then try set a new one. So you just keep yourself sort of on the path and, most important, don't reward yourself with the, a cake or a cookie, right, do something that's non, non-food related as well. It's like, oh, I've done really well, and then you go, go and get like big mcdonald's or like I don't know, a buffet or something I don't know, I'm just using examples or a big chocolate cake.

Speaker 1: 18:36

So, and other tips to safely lose weight will include, again, just the basics, you know eating more nutrient dense and nutrient rich foods, fruits, vegetables, whole grains that contain vitamins, minerals, fiber, dietary fiber. Eating less foods that are high in fat, added added sugar and salt. Exercising regularly, of course, and finding healthier ways to cook, you know, such as baking, grilling, steaming instead of deep frying your foods and limiting alcohol intake, because it's really really intense on the sugar and then it wipes out your gut and it dehydrates you and it hurts your liver and it's just a lot to take on. So I'm really enjoying this whole. I don't drink. I haven't drank for many, many years. It's very rare. I'll probably, if I have to, for some sort of occasion, I'll have a glass or something, but I'll have one or two sips and that's about it. But I'm enjoying that. There's a huge global shift to more of a sober culture and I'm going to keep, keep, keep, keep promoting it.

Speaker 1: 19:43

But back to this. You know, oatmeal drinks for weight loss, oatsimpic. Love the name, I don't love the, the theory behind it. You know there's not enough to support that. It does what it does. I just think it's just taking people out of a bad routine and putting them into a new one. That, when you compare apples to apples, this new routine is better, um, but it will help if you support it as part of a balanced diet.

Speaker 1: 20:09

But again, research, um, but I don't really think they're gonna invest in that, um, but yeah, so all I can say is there's no there. There's no premise behind, there's no sort of basis behind it. But, of course, if you're going to have, oatmeal can help you with managing your body weight and control your appetite, possibly, and of course, always. My basis is always speak with a healthcare professional before significantly changing your diet. Basis is always speak with a healthcare professional before significantly changing your diet, and especially if you want to lose weight safely. All right, so that's all for today.

Speaker 1: 20:47

Let me know what you think. I'd love feedback. I'd love fan feedback, fan mail, and yeah, and just you know if you've tried it, if you've done it. You've been thinking about doing it, you've been umming and ahhing. My sort of overall conclusions is let's review first and maybe we can make different types of changes and maybe this isn't the fundamental best one for you.

Speaker 1: 21:06

Um, subject to a blood and blood um test for allergies and intolerances because, like I say, uh, almost 100 of the time people um show positive uh for problems with gluten. So it's quite All right. So that marks the end of this episode. So, again, if you were interested in Otis and Pick, you know Stark gives it an overall thumbs down and research, according to Western terms as well, is basically saying that there's not enough research to provide a wavering opinion. So that marks the end of our episode. So thank you for listening. I hope you enjoyed it. I hope it's, you know, raised some thought processes around it or given you something to think about, and I want to wish you well wherever you are in the world and looking forward to welcoming you back to next week's episode, sending you lots of love over and out. Bye.