Finding the right dosage for any medication is essential, as everyone responds differently. This is equally true for GLP-1 medications. Our clinical team will work closely with you to determine the most suitable dose, balancing the desired effects with any side effects you may experience.
Mounjaro, for example, has three stable treatment doses: 5mg, 10mg, and 15mg. Additionally, there are intermediary doses of 2.5mg, 7.5mg, and 12.5mg, which help transition between these stable doses.
In practice, this means that treatment with Mounjaro will typically begin at 2.5mg per week for the first four weeks. If you tolerate this well and experience no significant side effects, we will generally increase the dose to 5mg from the second month. However, if you do experience side effects, we may keep you on 2.5mg for a longer period to allow your body time to adjust before increasing the dose.
Once you reach 5mg, we will usually maintain this dose for a few months unless your weight loss progress is minimal. While progress varies between individuals, a useful benchmark is a minimum weight loss of approximately 1% of your starting weight per month.
If you continue to make good progress at 5mg, we may agree that there is no need to increase the dose further. You can remain on this dose for as long as necessary. However, if progress slows, we may increase the dose to 7.5mg for a month or two before stepping up to the next stable dose of 10mg.
At this stage, we would typically maintain the 10mg dose for a few months. Together, we will keep an eye on your progress and decide whether to continue at this level or increase to the maximum dose if necessary.
Our goal is gradual and sustainable weight loss. GLP-1 treatment is not a "quick fix" but rather a long-term approach to improving your health and maintaining a healthy weight.
What happens when I reach my goal weight?
Once you achieve your target, we will work with you to determine the most appropriate dose to maintain your weight. For some, this will be the current dose, while others may step down to the next stable dose. Our clinical team will closely monitor your progress and help you find the right dosage to maintain a healthy weight and overall well-being.
Dr Matthew Noble
SheMed, a pioneering women’s health company, has announced an extension to its ground-breaking GLP-1 clinical trial in response to an extraordinary level of interest. The entry period, which was initially scheduled to conclude by December 2024, will now run until January 31, 2025.
Co-founders Chloe and Olivia Ferro are determined to create a safer, evidence-based digital health system that prioritises the well-being of women. This extension supports their mission to address long-standing gaps in women’s healthcare research and treatment.
The SheMed Weight Loss Programme, a comprehensive initiative that combines weight loss support with advanced clinical research, aims to conduct the largest clinical study of UK women for GLP-1 medications to date. Historically used to treat diabetes and obesity, GLP-1 medications have untapped potential in addressing broader women’s health conditions. SheMed’s study seeks to uncover definitive evidence and actionable insights on how these medications can benefit women beyond weight management.
Through this programme, SheMed is collecting data that could revolutionise care for conditions such as Polycystic Ovary Syndrome (PCOS) and menopause. By doing so, the study hopes to not only empower women to achieve their health goals but also pave the way for significant advancements in the field of women’s health—a domain that has historically lagged behind other medical research areas.
The SheMed Weight Loss Programme is designed as a high-adherence care model, ensuring participants stay on track and achieve their health goals safely. Key programme features include:
The programme’s rigorous approach not only promotes individual success but also ensures the reliability of SheMed’s clinical findings.
To maintain the highest research standards, SheMed has implemented strict acceptance criteria for the clinical trial. Eligible participants must:
The trial will be one of the most comprehensive studies ever conducted in the UK for GLP-1 medications.
Participants will benefit from:
Due to overwhelming demand, SheMed has extended the trial’s duration to accommodate more participants while maintaining its rigorous standards. This extension allows SheMed to continue its mission of empowering women through evidence-based healthcare and contribute meaningful data to the medical community.
Participant Benefits
Participants will gain access to a wealth of support and resources, including:
Data Privacy
SheMed is committed to protecting participants’ personal information. All data collected is anonymised and used solely for research purposes. SheMed does not sell or share any data with third parties.
Study Timeline
Join the SheMed Clinical Trial
This extended timeline offers a unique opportunity for eligible participants to contribute to one of the largest women’s health studies in the UK. By joining the SheMed Weight Loss Programme, participants are not only investing in their health but also shaping the future of women’s healthcare.
Interested individuals can visit SheMed’s website to learn more about the programme and apply to join this landmark clinical study. With strict acceptance guidelines in place and limited slots available, early application is highly encouraged.
Sign up and check your eligibility today: https://www.shemed.co.uk/clinical-study
We have learnt many skills over the past few weeks and it's important that we consolidate all that we have learnt over the past few weeks to ensure you are armed and ready to keep up the good work you've already achieved. As time ticks on, progress may start to slow but it’s important that you maintain motivation and keep yourself focused on your overarching goals.
Whilst weight loss is part of this, the number on the scale is not the only thing we should be focused on. This journey is about developing sustainable habits that allow you to increase your confidence, improve your health and wellbeing, and live your life to the fullest. No matter what your goal, hold this close as you move forward on your weight management journey to maintain success.
Thinking about what we have learned over the past 10 weeks, here is a breakdown of tips and tricks to keep you focused on your goals and maintain the weight you've lost that is allowing you to live life to the fullest.
1. Practise Mindful Eating:
Keep distractions to a minimum during meals and snacks. Even if you’re rushed off your feet or eating on the go, give yourself time to savour each bite as a small act of self-care that will leave you feeling satiated and energised for the rest of your day1.
2. Keep Your Nutrition Balanced:
Enjoy a diverse and nutrient-packed diet by including whole grains (e.g. brown rice or pasta, quinoa, oats), lean proteins (e.g. chicken, white fish, greek yoghurt, tofu), fruits (e.g. berries, kiwis, apples), and vegetables (e.g. spinach, broccoli, cauliflower) in satisfying portions. Avoid restrictive eating to prevent resentment and the potential for overeating later on2.
3. Find Enjoyable Exercise:
Find activities you enjoy to make exercise a sustainable part of your routine. This doesn’t have to be a killer workout at the gym. Simple things like gardening, walking the dog, playing with your kids, dancing round the house are just as good! The key here is enjoyment, engaging in something that makes you feel good and energised3.
4. Get a Good Nights Rest:
Prioritise your sleep to ensure you optimise your wellbeing and regulate hunger hormones. Keep your phone on silent, get outside during sunrise and sunset, and practise relaxing activities like mindfulness to get your body ready for sleep4.
5. Keep Stress to a Minimum:
Life brings inevitable stress, making avoidance challenging. Implementing stress-management techniques like meditation, deep breathing, or yoga can reduce reliance on negative coping mechanisms, fostering calmness and readiness for life's challenges5
6. Stay Hydrated:
The first step of breaking down both dietary and stored fat is called hydrolysis, a process that requires water. Therefore, drinking enough water is required to burn fat, and it helps us stay on form during workouts by ensuring our muscles can contract properly to avoid cramp and fatigue6.
7. Stay Realistic and Accountable:
Set goals that align with your lifestyle, but make sure you are compassionate and adjust things if you need to. This process is all about finding what fits into your lifestyle, not forcing yourself to do things that aren’t achievable long term. The only way you will maintain new behaviours is by making them accessible and enjoyable!
8. Reach Out for Support:
You might have bad days, and that is more than okay! This journey is going to be challenging as you unpick behaviours that have become your norm. Whether you reach out to supportive friends and family or find support in groups with people experiencing similar things - remember, together anything is possible.
Embarking on a journey of weight maintenance is a commitment to long-term well-being. By incorporating these tips into your daily life, you'll not only achieve a healthy weight but also cultivate habits that will support your overall health and vitality. Remember, it's the small, consistent changes that lead to lasting success and you have access to our content at all times.
Activity: Wellbeing Habit Bingo!
Download our Wellbeing Habit Bingo card (or create your own!) to track your wellbeing activities. Simply cross out a behaviour when you complete it, then when you have completed a line or the grid (it’s your choice), treat yourself to something nice like a bunch of flowers, a new gadget, or a day out! This way you will stay motivated and keep yourself happy!
References:
As you revisit your goals from week 1, think about what has been achieved in the first 10 weeks and what requires further effort. When you are setting new goals, consider a mix of short and long-term objectives, extending beyond the number on the scale. While numerical goals are practical, acknowledge the broader impact on your health, exercise, confidence, social life, and more. Your weight loss journey is so much more than simply weight loss, so it’s important you shift your focus beyond food and weight, recognising the holistic improvements in your life.
Often, celebrations can involve fancy food or alcohol which may impact your progress. Whilst it is important to ensure you don’t restrict the foods that you enjoy to avoid bingeing, it’s also important to consume them in moderation to avoid weight gain. To avoid the emotional aspect of food which can lead to overconsumption, think of ways to celebrate your successes in ways that don’t involve food and alcohol to keep yourself motivated whilst sustaining your success.
With that in mind, let’s consider non-food-related celebrations to detach from emotional eating, sustaining your weight loss efforts so you can keep up the excellent work!
1. Get Some New Workout Gear:
Treat yourself to a new set of workout clothes or shoes as a reward for your hard work.
2. Plan a Spa Day:
Schedule a relaxing spa day or a massage to pamper yourself and unwind.
3. Buy Yourself a New Outfit:
Update your wardrobe with a clothing item that makes you feel confident and stylish. Make sure you buy new clothes as you lose weight, rather than waiting until you achieve your weight loss goal, as this will keep you feeling good on your journey!
4. Create a Vision Board:
Visualising your goals can help them feel more achievable and realistic. Get creative and enjoy an evening of crafts and goal setting for the future you.
5. Plan an Activity:
Consider an activity that was previously out of reach and make plans to engage in it. Your weight loss journey not only enhances your health but also unlocks opportunities for activities that were once inaccessible.
6. Organise a Weekend Away:
For a bigger milestone, consider treating yourself to a weekend away to recharge after your hard work and celebrate your success!
Activity: Create a Vision Board
Download our Create a Vision Board Worksheet to put your goals down on paper! This is a creative activity that will allow you to visualise your goals and remind you why you are embarking on this journey even on the hardest of days.
By reaching this point you are achieving incredible things and should be proud of what you’ve achieved so far. At SheMed, we are elated that you are succeeding on your weight loss journey and continue to work alongside us. Don’t stop here, keep up that motivation by recognising what you’ve achieved so far and pushing yourself forward to further health and wellbeing for your future self.
Sleep is super important. Did you know that we spend about one-third of our lives doing it? How we sleep also affects how we feel when we're awake, so it's crucial to get the right amount for good mental and physical health. While there's no one-size-fits-all rule for how much sleep we need, getting too little can lead to long-term health issues with our heart, metabolism, respiratory system, and immune system. It can also mess with how we think, react, work, learn, and relate to others. This week, we’ll explore how sleep not only helps us feel rested, but helps to keep our whole body in good shape1.
Light plays a crucial role in controlling your sleep cycle by signalling to your brain that it is daytime when it hits your eyes. This information is then transmitted to the rest of your body through the sympathetic and parasympathetic nervous systems, regulating various bodily functions. In the morning, the transition from darkness to light causes cortisol levels to increase, promoting wakefulness. At the same time, the neurotransmitter adenosine and the hormone melatonin accumulate throughout the day, triggering sleep when they reach a certain level. However, substances like caffeine and certain drugs interfere with this process, in turn affecting sleep2.
Sleep happens in two main stages: Non-REM (Non-Rapid Eye Movement) and REM (Rapid Eye Movement). You go back and forth between these stages around 6-8 times a night. In REM, where dreams pop up, your eyes move quickly, and your brain gets busy while your muscles relax. Non-REM has a light part where your body unwinds and vital signs slow down, and sleep, which involves significant repair, leaving you refreshed when you wake up. These sleep stages contribute to overall well-being and health3.
Together, Let’s Consider How Sleep Prevents Long-Term Health Conditions:
1. Heart and Circulatory Conditions:
During non-REM sleep, your blood pressure falls. If you don’t get enough of this phase of sleep, or awake too often, your body is at higher risk of conditions such as heart attacks, coronary heart disease, high blood pressure, obesity and stroke4.
2. Metabolism:
Your liver, fat, and muscles have internal clocks that affect how your body deals with fat. If you don't get enough sleep, it messes with hunger hormones, insulin response, and can lead to overeating, less activity, and metabolic syndrome, contributing to weight issues5.
3. Respiratory Conditions:
While sleep supports lung function, disrupted or not enough sleep can make respiratory issues like sleep apnea and asthma worse because we take in less oxygen when we sleep6.
4. Immune System:
Quality sleep strengthens the immune system by producing infection-fighting cytokines. On the flip side, chronic sleep deprivation weakens the immune response, making you more prone to getting sick7.
We get how important sleep is, but being overweight can mess with your sleeping patterns. People who are overweight often deal with sleep issues like insomnia, restless leg syndrome, and sleep apnea8. Unfortunately, not getting enough sleep can also mess with hormones that control your appetite, making you hungrier and increasing the time you might snack. This lack of sleep can leave you feeling extra tired, making it harder to motivate yourself to exercise. All in all, the reduced sleep, increasing food intake and reduced exercise will lead to weight gain9.
We now know how important sleep is for our overall health, as it affects many of your body’s systems. Not getting enough sleep or enough quality sleep raises your risk for heart and respiratory problems and affects your metabolism and ability to think clearly and focus on tasks. All of these components are essential in everyday life, and will support your weight loss journey to make the right decisions, stay healthy, and keep you motivated.
Activity: Improving Sleep
Download our Improving Sleep Worksheet to practice sleep-supporting activities that will improve your quality of sleep as well as optimising your weight loss journey.
Remember, improving your sleep isn’t a one size fits all task. That’s why we encourage you to try a range of different techniques and see what works best for you! Sweet dreams!
Weight loss is a multifaceted journey during which we can often be met with emotional highs and lows. It's crucial to acknowledge and embrace these feelings without judgement. Some weeks you will smash your goals, other weeks you may fall short. However, it’s important to set realistic expectations during the weight loss journey. Remember having unrealistic goals can lead to frustration and negatively impact emotional well-being. The aim is to focus on progress rather than perfection.
It is important you are kind to yourself throughout your journey, maintaining self-compassion in order to create a positive mindset and stay motivated. Think about a friend experiencing a similar journey, you wouldn’t think badly of them for their dips, but instead you would offer them support and a compassionate ear to understand their challenges. Do this for yourself, making sure you acknowledge the journey you are on and how far you have come already.
You may have begun your weight loss journey to build confidence and feel good in your body. Let’s explore below how we can cultivate self-esteem by celebrating non-scale victories and personal achievements to reinforce a positive self-image.
Cultivating Positive Body Image
1. Redefine Your Ideal Body Image:
Challenge societal norms and redefine your ideal body image. Explore the reasons why you find your friends beautiful, inside and out, and challenge the internalised beliefs you have about the way our bodies should appear. Remember, we are all unique based on our genetics and even if we all ate and exercised the same, we’d still have different body shapes. It is important to embrace our uniqueness rather than trying to fit into a mould which isn’t right for us.
2. Mindful Eating and Body Connection:
Mindful eating is a process of experiencing all your senses whilst eating, rather than just rushing through a meal. Listen to your hunger and fullness cues and experience how these signals allow you to connect with your body.
3. Buy Clothes That Fit Your Body Now:
Don’t worry about what your body will end up “fitting into”, but instead buy clothes that make you feel good now and will motivate you forward on your journey. Feeling good about yourself and your body will have such a positive impact and you deserve to feel confident!
4. Engage in Physical Activity:
This will not only support your weight loss journey as we discussed in week 3, but it will help you to feel good by releasing endorphins and finding activity you enjoy.
5. Cook and Eat Nourishing Meals:
Help yourself to feel energised and ready to go by preparing and eating healthy meals that you enjoy. Find new recipes, try new foods, and explore different cuisines to grow your excitement of your weight loss journey!
6. Focus on Your Body as a Whole1:
Rather than just your shape and size, focus on what your body allows you to do. This could be laughing with your friends, climbing a mountain, painting a piece of art. No matter what it is, remember you are more than a number on a scale.
7. Know You Are More Than Just a Body:
You are more than just your body, you are your personality, talents, achievements and so much more. What is it that makes you unique that you like, or others like (if you cannot point out what you like right now), that makes you special.
8. Revamp Your Social Media:
Before your weight loss journey you may have followed accounts that shared images of your ideal body type. Unfollow these accounts if they make you feel bad, and follow accounts that support positive body image and encourage you to love the body you are in.
Tips for Negative Body Image Days2,3:
1. Think About What You’re Feeling:
Bad body image days are often triggered by uncomfortable emotions and we take this out on our reflection. Try to understand if something has made you upset, and work through it instead of taking it out on yourself.
2. Engage in Activities That Make You Feel Good:
Distract your attention from your body and focus on what makes you happy.
3. Reach Out to Your Support Network1:
Surround yourself with people who care about you and make you feel good. Talk to them about how you are feeling and ask them to remind you why they love you, regardless of your body.
4. Write Down Positive Affirmations1:
Whether you journal these down to remind yourself of them, or pin them around your house for negative days, remind yourself of why you are on this journey and that you are worth it.
5. Go Gently With Yourself:
You may have goals in mind which you haven't achieved yet in terms of your body, but remember this journey is more than just your appearance. You are developing a healthier and happier life for yourself, and this should be your priority over aesthetic based goals.
To sum it up, remember that your weight loss journey is unique to you. The number one tip we can give for your weight loss journey is do not compare yourself or your journey to others. Embrace it with love, patience, and understanding. By prioritising emotional well-being and fostering a positive body image, you're not only transforming your body but also nurturing your soul.
Activity: Cultivating Positive Body Image
Download our Cultivating Positive Body Image Worksheet to explore your relationship with your body and to understand how you can find compassion and joy for your body, honouring it in the way that you should.
Remember, with the rise of edited photos and cultural pressure to look a certain way, cultivating positive body image can be a challenge. It’s important to reflect on your emotions towards negative body image triggers, and to understand how you can navigate them going forwards to ensure you feel good about yourself and don’t let negative body image thoughts hold you back.
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