The Dr Pompa Podcast
Dr. Pompa Solo: Ozempic Exit Plan: 3 Steps To Maintain Your Goal Weight Forever
28 Feb 2026
Chapter 1: What is the Ozempic Cliff and why is it a concern?
Are you thinking about coming off Ozempic and don't want to gain the weight back? Well, you better listen to this podcast because yes, it's going to be a problem, but I'm going to tell you what to do to avoid the weight gain and listen. I know that many people had good intentions going on Ozempic or a GLP-1, but the fact is, is that there's a lot of reasons why people want to come off now.
And that's the problem is you hear the horror stories, the weight does come back on. And that's the problem with this even low dose. It just takes a little longer. But the problem is, is we're heading for a cliff. We're heading for a disaster because the metabolism slows, the weight and the pounds come back on.
But I'm going to tell you what to do from a supplement standpoint, a diet, exercise and peptides. that can assist that problem of getting the weight back and assist the metabolism. Okay, let's just jump right into it. I think it is important that we all understand there are right now a lot of lawsuits. There are right now a lot of surfacing problems with the GLP-1s because
not just coming off and getting the weight back, no, but a lot of other complications. I mean, you've seen things about eye, vision, liver, kidney, et cetera, and other problems that people are having, digestive issues, gastroparesis, meaning it slows the digestion down. But one of the obvious problems is that you don't just lose fat. but you lose muscle mass, even cartilage, collagen.
And I've talked about ozempic face where you lose so much of the face structure that now you can tell the people that are on it just by the look. When you talk to plastic surgeons now, one of the big procedures that they're doing is fillers for ozempic face, but it doesn't look normal.
Okay, so I think a big reason why people are wanting to come off is because they see what's happening to their face and they're not liking it. Well, at least, you know, you kind of get used to looking at yourself, but maybe some people around you that love you are saying, hey, you need to do something different. Okay, coming off Ozempic, there's a way to do it.
I'm going to share it with you, I believe is the safe way to do it. But also a zempic butt you've heard me talk about, right, where you lose the butt. Why? Because the butt, gluteus maximus, is one of the largest muscles in the body. And of course, it becomes fuel. It becomes something your body starts eating.
So I think that many people want to come off these because they're starting to not like the way they look. In the beginning, I think everyone likes it. It's an easy way to lose weight, right? It works. You lose weight. You look better. You feel better. And you ride that out. And now perhaps you're at the point where you're going, okay, I'm not feeling better. I'm not even looking better.
I'm starting to look different. I don't look like myself anymore. All right, let's just get right into it. What do you do? Because obviously, if you come off, you hit the disaster. Your metabolism is slowed because of muscle loss. And by the way, I'm gonna talk about some things to maintain muscle, but it's not that muscle's the goal. Muscle is important to maintain metabolism.
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Chapter 2: What complications arise when stopping GLP-1 medications?
If you're already doing resistive training, then my suggestion is changing your routine. Again, I would suggest hiring a coach, but to do some different exercises, different resistive. Maybe it's Higher weight, maybe it's absolutely more repetitions and varying between the two. But the point is, is that change is going to allow you to put some more muscle on.
I would also, and this kind of tips into the dietary part of it, I would absolutely go higher protein even. to one gram of protein per pound of lean body weight is a minimum. So you're able to actually put that muscle on. The protein with the resistive training, that's why I'm stepping into the diet, is critical, especially post-ozempic. So very important.
I said that there was two forms of exercise. The other one is high intensity interval training, which is called HIIT training. That means that at least two days a week, three even better, that you do some high intensity training. That means you could get on a treadmill, run as fast as you can for literally 30 seconds or a minute, and then rest.
you know, two, three minutes and do that at least three times. That's high intensity training. Now that can be done a zillion different ways. It could be done on an elliptical. It could be done outside. It could be done just sprinting outside. It could be done running up some steps and resting. The idea is to go hard to where you're huffing.
And I've talked about this in other episodes where it'd be very difficult to talk to the person for at least 30 seconds, maybe a minute, and then you rest for two or three minutes. Get your breath back and do that again three or four times. It takes about 10 minutes to do that two or three times a week.
But that combination of resistive training and high-intensity training will help you maintain muscle and therefore reclaim your metabolism that you need so you don't put the weight back on. Okay, I think it is really important from a supplement standpoint because GLP-1 is actually made, it's a hormone made in your gut by certain bacteria. There is one called Acromencia.
There's a company called Pendulum Labs and you can find it, okay? I think we carry it on my site, but find it. The Pendulum Labs is not selling a product, but it's a specific bacteria that helps you produce your own GLP-1. So I would start that at least two weeks before you come off of your GLP-1 or even start to taper your GLP-1 with your doctor.
So the fact is, is that this will help you assist to produce your own. I think that is one of the most powerful supplements that you can take. I mean, I could talk about supplementation for metabolism, but a lot of those things are going to fall short because with the lack of muscle,
then I think that the problem is you just can't offset it by trying a supplement that's going to rev up your metabolism. I'll get to that when I talk about peptides, some things that really can make a little bit difference. Of course, GLP-1 is a peptide, but I'm talking about safer peptides. They can help you even with this metabolism muscle problem.
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Chapter 3: How can muscle and collagen loss affect metabolism?
And then you could move to more of a moderate protein diet and still keeping some of the healthy fats in there. Look, I'm not afraid of carbohydrates. I think carbohydrates can be your friend, especially in the form of vegetables and other really healthy carbohydrate, whole grains, things like that that are very clean and organic.
And I do think you should, matter of fact, move to all organic, especially post-ozempic because toxins interfere with weight loss. I've done so many shows on this. I don't want to dig into that. But toxins are the real reason why people cannot lose weight. Probably the reason why the majority of people end up on Ozempic because they are somebody who would say, hey, I did everything.
I was exercising more than my friends. I was eating better than my friends, and yet I couldn't lose weight. Toxins block your hormones. It's called hormone resistance, and it causes weight gain or weight loss resistance, the inability to lose weight despite what you're doing. Toxins interfere with the pituitary, which controls your thyroid, your hormones. And yes, toxins can be a driver there.
Toxins keep your hormones from converting to active forms, which interferes with weight loss. And it interferes with even hormones like leptin, which actually fires up the fat burning machine. That's the metabolism. It interferes with insulin, insulin resistance, which is the fat storing hormone. It interferes with testosterone, estrogen.
So toxins can interfere with the hormones despite what your blood levels look like. So you might be trying to take hormones, trying to lose weight, and it still doesn't work. because toxins are blocking them from getting into the cell where they work. Hormones do not work in your blood. They need, so blood levels are irrelevant. They need to get in your cell and toxins can block that.
Okay, so, and by the way, fine, if you go to papa program.com, I've done trainings on that because that is probably at the core of why America cannot lose weight. Listen, there's other countries that eat more processed food than us. It's just, it's not that simple. When you go to Italy, they eat 20% more carbohydrates in the form of pasta and breads than we do. Why aren't they fat?
When you go to Italy, you can see the Americans. Yes, it's typically the fat ones. It's not the people who live there. It's the toxins. They do not have the toxin levels in their personal care products, into their food that they're eating. Glyphosate, a chemical that opens up the gut barrier, the blood-brain barrier, causing weight loss resistance. Okay, they don't have it. It's outlawed.
And all of the products that they have are cleaner, simpler ingredients. so their processed food is cleaner. Toxins are the big problem. Okay, I've said enough there, but yes, eating all organic when we talk about a diet is really important. On the subject of diet, I do recommend feast, famine, cycling. What does that mean?
That means you have some planned fast days where maybe you eat one meal or no meals, but then you have days where you eat three times. That's the feast. Obviously, the fast is not eating or eating one meal. So a lot of people are intermittent fasting, but they're doing too much of it. They're not eating breakfast every day.
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Chapter 4: What are the three steps to maintain your goal weight after Ozempic?
Not a good idea for many people, especially coming off Ozempic. So many of you, if you're already intermittent fasting, may need to eat three meals a day. Yeah, and higher protein. And some of you, if you're not, may need one or two days where you'll only eat one meal and the other days where you actually eat three meals.
You see, feast, famine, cycling actually can change your microbiome indirectly. cause you to help you produce and start producing again your own glp-1 and it also affects metabolism when you feast famine cycling years ago i interviewed a scientist karen verde and she did she was one of the first to show that a fast every other day feast famine feast famine
actually worked better than any other diet to break through weight loss resistance. So look, it works. I use it. My son lost 80 pounds. And I said, listen, when the toxins start coming out from the weight loss, then your weight loss could be impeded. By the way, it's happening with Ozempic too, because people are digging into these toxic fat cells.
Toxins end up getting redistributed throughout the body. That's why you need to deal with the toxins. But Anyways, I varied his diet. I actually, he was so low carb, I started feeding him higher healthy carbs and he started breaking through weight loss resistance again. We threw in a five-day fast and he lost some weight, but then we came out of the fast slowly into what is called a partial fast
which is eating under 1,000 calories a day and under 20 grams of protein. He did that for five days, and then he moved back into higher protein where he was feasting again. It worked. It helped him break through weight loss resistance. So I have a lot of strategies with feast-famine cycling, but that is a way to literally biohack naturally into your metabolism and increase it.
People that are fasting too much will lose their metabolism. The last thing you want to do coming off of Zempik So most women with hormone conditions, thyroid conditions, most likely will do better from eating more and then randomly throwing in fast days. Okay. All right. So let's get into the peptides. I do think there's some peptides that can be helpful. Testamoylin is one of them.
It's not testosterone. Testamoylin is a peptide that helps you produce more growth hormone, which can prevent what? The muscle loss or help you regain the muscle. Now, Some people gain fluid. One of the side effects is carpal tunnel because you can actually gain too much fluid from it. So you might appear to gain weight, but that only happens in some people.
The idea there is cut the dose in half from the regular dose. And by the way, you can chat or Google these things or ask your practitioner on how to take or find peptides. They can help you with that. That's not my job here. You would cut the dose in half. If you're still retaining some water, then even cut it again. And that typically takes care of the problem.
So that one is actually a pretty good one. There's one called CJC and epimorlin. Those are also growth hormone, helps your body produce growth hormone. None of these are taking growth hormone that would shut your supply off. You don't want to do that. These actually help your body produce more growth hormone. And again, it helps you get your muscle back. So those are some of my favorites.
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Chapter 5: Why is resistive training important when coming off Ozempic?
They're afraid to come off. They just need a plan. I gave you the plan. Share the podcast.