GLP-1 Users Are Losing Weight… But Most Are Ignoring This Crucial Step!
My 106-Year-Old Oma Outran That Brownie Wearing Dress Shoes
By Richard W. Schmidt RDN
Weight loss medications like Ozempic, Wegovy, and Mounjaro are changing the game for people struggling with weight. They curb appetite, regulate blood sugar, and deliver impressive early results.
But here’s the truth many GLP-1 users overlook:
Medication alone isn’t enough.
Without daily movement, muscle can be lost, metabolism slows, and long-term weight maintenance becomes a challenge. That’s where exercise—yes, even a simple walk—becomes your secret weapon.
And no one taught me this better than my 106-year-old Oma.
The Oma Who Never Exercised… But Outran Every Brownie
Oma was born in 1890 Germany and moved to Brooklyn as a teenager. By the time I was ten, she was already 76 years old and still climbing stairs effortlessly, scrubbing her stoop, and hauling laundry across the basement on ropes strung from one end to the other.
She never “exercised” like we think of it today. No gym memberships, no yoga mats, no Fitbit steps. She simply lived actively.
Her kitchen was tiny and simple: oatmeal, honey, eggs, fruits, vegetables, bread, butter—and a box of Spaten beer, one bottle daily. Meals were prepared from scratch; sweets were reserved for special occasions, like her homemade apple strudel.
By 81, Oma was walking to the bus stop, riding the train to visit family, and then walking 1.5 miles to the supermarket, pulling a wire shopping cart behind her. That was her exercise—built into her life, not added as a chore.
Fast forward: at 100, she was making fresh lemonade for my young daughter, chopping lemons with precision, still sharp, independent, and healthy. By the time she passed away at 106, she had lived a life of vitality, muscle, and energy—without ever stepping foot in a gym.
Why GLP-1 Users Need to Move
Modern medications like Ozempic, Wegovy, and Mounjaro are powerful tools, but they don’t replace movement. Here’s why:
- Muscle preservation: Rapid weight loss without exercise can lead to muscle loss.
- Metabolism support: Exercise keeps your metabolism elevated and supports long-term calorie balance.
- Cardiovascular health: Movement strengthens the heart and lungs, beyond what medication alone can do.
- Sustainable results: GLP-1 drugs are effective short-term; combining them with daily activity creates lifelong habits.
Think of it this way: Oma didn’t have a treadmill, but her life was her exercise prescription. You can combine the best of both worlds—modern GLP-1 medication plus consistent, intentional movement—and maximize your results.
How to Incorporate Exercise Without Overthinking
You don’t need hours at the gym to see results. Here are practical ways GLP-1 users can move daily:
- Household Activity Counts: Laundry, cleaning, cooking, gardening—all burn calories.
- Walk Whenever You Can: Park further from the store, take stairs, walk after meals.
- Family Movement: Play outside, walk the dog, or take short bike rides together.
- Strength Work Twice a Week: Bodyweight exercises maintain muscle during weight loss.
- Screen-Free Activity: Reduce sedentary screen time and replace it with light physical movement.
Even small adjustments, when consistent, mimic the lifetime of activity Oma built into her life.
Lessons From Oma for the Modern GLP-1 User
- Daily movement is non-negotiable—medication helps, but it isn’t magic.
- Food can still be enjoyed; occasional treats don’t ruin progress when you move.
- Muscle matters. Preserve it with light resistance or functional activity.
- Longevity is built on habits, not gimmicks.
Oma’s story reminds us that we can’t outrun inactivity, no matter what weight-loss tool we use. She burned calories through living fully—stairs, chores, walking—and outlived many of her peers. GLP-1 users today can achieve similar results by combining modern medicine with the Oma-approved prescription of daily movement.
Takeaway
If you’re using Ozempic, Wegovy, or Mounjaro, remember this:
Medication helps you lose weight, but exercise helps you keep it off and stay healthy.
You can have your brownie and enjoy your life—but like my Oma, you must move your body every day. Whether it’s stairs, walks, chores, or light resistance, your daily activity is your invisible superpower.
Put down your phone. Step outside. Start walking.
Because if Oma could outpace a brownie in dress shoes, you can outpace your cravings in sneakers—with a little help from both GLP-1 medication and movement. 👞🍫🏃♂️
You can explore my approach in more detail in You Can’t Outrun That Brownie, or continue learning through the resources and articles available on my website.
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About the Author
Richard W. Schmidt, RDN, is the author of You Can’t Outrun That Brownie and a Registered Dietitian Nutritionist who lost over 30 pounds in his fifties and has maintained that loss for more than 15 years. He teaches sustainable weight loss through portion control, frequency awareness, and structured annual exercise prescriptions.
