Aging is a natural journey that brings wisdom and perspective, but it also necessitates adjustments to maintain our health and vitality. For women navigating this stage of life, the focus often shifts to managing weight, preserving muscle and ensuring proper nutrition. Many women have been navigating weight management their entire lives, and this part of their health journey may feel like an old, familiar dance with dieting—losing, gaining, and then losing again.
Enter the newest players on the weight management stage: GLP-1 medications. You might know them by their catchy brand names: Wegovy, Ozempic, Trulicity and Mounjaro. Initially approved for Type 2 diabetes, these once a week injectable drugs are now making waves in the weight loss world. The process sounds almost magical: inject yourself, watch the pounds melt away, and bask in your new, lighter self. But as any good magician will tell you, even magic has its secrets and sleights of hand.
GLP-1 medications work by mimicking a hormone that slows stomach emptying, reduces appetite and regulates blood sugar levels. For many, this can lead to significant weight loss. The benefits are appealing — jumpstarting weight loss, improving blood sugar control and reducing the risk of diabetes. But then there are the not so magical side effects: nausea, constipation and fatigue. Some people tolerate these side effects like seasoned warriors, others find themselves saying “No thanks” to the constant queasiness. And the big reveal? Most individuals regain the weight once they stop the drug unless they have a solid plan for maintaining their progress.
If you’re considering a GLP-1 drug, remember this: eating well is just as important as eating less. Many users find themselves in uncharted territory, suddenly without their usual appetite, eating tiny portions of, well, whatever’s easiest. Unfortunately, “easies” often isn’t “healthiest.” Your body still needs a balanced intake of nutrients to function at its best. Prioritize nutrient dense foods—think vibrant veggies, lean proteins and whole grains—to ensure your smaller portions pack a nutritional punch.
Speaking of protein, it’s the unsung hero of aging gracefully. Protein supports muscle maintenance, repair and satiety. Incorporate it into every meal, whether through chicken, fish, eggs, beans or tofu. And don’t forget about snacks! A mid-afternoon handful of nuts or a creamy scoop of Greek yogurt can work wonders for your energy levels. Let’s not overlook hydration, an absolute must for metabolic function, skin health and happy joints. Aim for at least eight glasses of water a day or more if you’re exercising or dealing with medication-induced dehydration.
When it comes to weight goals, set your sights on realistic, sustainable targets. Spoiler alert: the skirt you wore 20 years ago may not be the best measure of success. Instead, choose a weight that feels healthy and achievable for your current lifestyle. If you’re using a GLP-1 drug, work with a knowledgeable provider to create an “exit plan.” Transitioning off the medication should involve a balanced diet and regular physical activity to keep you from sliding back down the scale.
As we age, maintaining muscle becomes even more critical. Muscle mass naturally declines over time and the GLP-1 drugs may increase muscle mass loss, but strength training can help counteract this. Think of it as your ticket to a faster metabolism, stronger bones and greater independence. Even light resistance exercises, with bands or small weights, can deliver big results. And if you’re not sure where to start, why not join a group class tailored to women’s health? You’ll get fit and make friends—a win-win!
My fitness classes are designed with women like you in mind. We combine strength training, low-impact cardio and yoga for a well-rounded workout that’s as gentle or challenging as you need it to be. Yoga, in particular, works wonders for flexibility, stress relief and balance— all crucial as we strive to stay steady on our feet (and out of the emergency room). To make things even easier, I’m rolling out new daytime classes soon. Whether you’re an early riser or a mid-morning maven, there’s a class to fit your schedule.
Let me introduce you to Ann, a fabulous 58-year-old who started working with me last year. Ann had been battling weight gain and joint pain, and she decided it was time for a change. With a mix of increased protein intake, consistent hydration and twice-weekly classes, she’s turned her health around. She even dabbled with a GLP-1 drug for a while but transitioned off it with a solid plan in place. These days, Ann feels stronger, sleeps better and has enough energy to chase after her grandkids—and still have some left over to meet friends for coffee.
Aging isn’t about trying to rewind the clock; it’s about embracing where you are and making choices that keep you vibrant and joyful. Focus on nourishing your body with real food, moving in ways that make you feel alive, and drinking water like it’s your favorite cocktail (sparkling counts!). Aging gracefully is not about perfection; it’s about persistence—and maybe a little humor along the way.
So, what do you say? Join us in this journey toward wellness. Whether through fitness classes, yoga or personalized support, I’m here to cheer you on every step of the way. Let’s make this chapter the best one yet.
Beth S. (Bassie) Taubes, R.N., CHC, CYT, is the owner of Wellness Motivations LLC. She motivates clients of all backgrounds, ages and health conditions to engage in improved self-care through nutritional counseling, personal fitness training, yoga practice, breath training, tai chi, and stress reduction techniques. She is also the Rebbetzin of Congregation Zichron Mordechai in Teaneck. She can be reached at [email protected] or wellnessmotivationsbt.com.
