Avsnitt
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In this episode, we catch up after a month of Jon being off Ozempic, and Charlene fighting the good fight against a frustrating plateau.
In this episode we do some very intelligent, structured, value-added moaning. Because sometimes it's frustrating and we all deserve a good moan. Join our Whatsapp Community · Check out our website · Follow us on Insta -
After a two-week break, Jonathan and Charlene return to the mic with major updates: Jonathan has officially tapered off Ozempic, while Charlene has upped her dose to 1mg to battle a stubborn weight plateau and reduce food cravings as she tapers off vaping. This candid episode dives deep into the emotional, physical, and psychological shifts they’re experiencing as their journeys diverge.
What We Talk About in This Episode:
• 🛑 Tapering Off Ozempic: Jonathan shares what it’s like to stop completely after stepping down to 0.25mg—hunger is back, but so is mindfulness.
• ⚖️ Plateau Frustrations: Charlene opens up about being stuck at 76.7kg for nearly a month, despite increasing her dose.
• 🧠 Food Habits & Psychology: Jonathan identifies his mindless snacking habits and outlines a strategy to “stop, look, and listen” before eating.
• 💪 Charlene’s Menopause-Friendly Routine: She talks about lifting weights, focusing on protein, and exploring anti-inflammatory recipes to preserve muscle mass.
• 🚭 Vaping & Cravings: Can semaglutide curb nicotine habits too? Charlene discusses how increasing her dose helped manage withdrawal cravings.
• 😠 Judgment & Stigma: Charlene recounts being shamed for using Ozempic for weight loss—and the impact it had on her emotionally.
• 🧃 Fullness & Addiction: They unpack the surprising crossover between feeling physically full and reduced interest in alcohol, vaping, and snacking.
• 🧠 Mental Reframing: The duo reflects on building sustainable habits and the importance of giving yourself grace during plateaus and lifestyle shifts. Join our Whatsapp Community · Check out our website · Follow us on Insta -
Saknas det avsnitt?
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Three Months In: What Did We Learn? 🎯
In the final episode of Season 1, Jon and Charlene reflect on their 12-week journey with Ozempic — the wins, the challenges, the surprises, and the lessons learned. 💬
In this episode:
• Jon celebrates a major milestone: 13kg down and surfing with his son for the first time! 🏄♂️
• Charlene hits her 10kg goal and shares how movement, mindset, and community support boosted her journey. 🏋️♀️✨
• Honest talk about body image, self-acceptance, and the reality behind social media perceptions of weight loss. 📸
• Managing plateaus, cravings, tapering off Ozempic, and celebrating non-scale victories. 🎯
• Reflections on what surprised them most, how expectations matched (or didn’t match) reality, and new insights about themselves.
• Listener shoutouts! 🌟 How the WhatsApp community shaped their experience and the power of sharing openly.
• Charlene’s micro-dose adjustment experiment — and a handy hack for getting every last drop out of an Ozempic pen. 💉
Big Themes:
• Trusting the process
• Letting go of guilt around food and body image
• Building sustainable habits beyond medication
• Gratitude for mobility, energy, and quality family time
Looking ahead:
Season 2 launches soon with bi-monthly updates as Jon tapers off completely and Charlene continues her journey on a lower dose. New challenges, new wins, same honest diaries.
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Links and Mentions:
• Join the Ozempic Diaries WhatsApp Community!
• Listen to The Great Equalizer podcast with Charlene and Sam Herbst.
• Check out the new travel series "How Far Will You Travel: Australia", which Jon wrote.
Thanks for journeying with us so far!
Subscribe and follow to catch our next updates. And remember: trust the process. 🌟 The Great Equalizer Podcast · How Far Will You Travel, Australia Podcast · TGE's Current Read · Join our Whatsapp Community · Check out our website · Follow us on Insta -
Twelve weeks in, and I’m making a huge decision about my next steps with Ozempic. Charlene and I talk about wins, setbacks, shifting mindsets — and what the future might look like without the medication. Big changes ahead. Listen now. Join our Whatsapp Community · Check out our website · Follow us on Insta
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In this episode, we catch up, talk bout how holidays kick your body's ass, how Ozempic has affected Charlene's bra size, and Jon does some rudimentary maths to work out how much it would cost to STAY on Ozempic forever (at different dosages).
⏱️ Episode Highlights:
• 00:00 – Back into routine: Charlene’s struggle with exhaustion, early mornings, and chaotic school schedules.
• 02:00 – Weekly check-ins: Charlene drops 700g, Jon gains slightly after a cheat weekend (and then drops it again).
• 06:00 – The bra dilemma: when your body changes faster than your wardrobe.
• 08:00 – Body image + support: partners, self-talk, and the saggy skin no one warns you about.
• 09:30 – Jon’s cheat weekend: homemade pizza, muscadel, and why living in the moment sometimes matters.
• 12:45 – The cost of staying on Ozempic: a full breakdown of monthly expenses by dosage.
• 15:45 – Final thoughts: Can you afford to do this forever? And should you? Join our Whatsapp Community · Check out our website · Follow us on Insta -
This week we're catching up after Charlene's family vacation, and talking a bit about how USUALLY a vacation ends with a certain amount of guilt and trepidation as one steps on the scale to check the damage.
No longer the case for Charlene.
We also cover a special topic this week - Ozempic for folks over 65. I did some digging into the specifics of getting the most out of Ozempic, despite the challenge and necessity of maintaining what muscle mass you still have.
Lastly, here's a recipe from our Whatsapp community! Enjoy.
90-Second Keto Bread Recipe:
Ingredients:
• 3 tablespoons almond flour 
• ½ teaspoon baking powder 
• 1 large egg 
• 1 tablespoon melted butter (or coconut oil) 
Instructions:
1. In a microwave-safe bowl (approximately 4 inches in diameter), combine the almond flour, baking powder, egg, and melted butter. 
2. Whisk the mixture thoroughly until all ingredients are well combined.
3. Microwave the mixture on high for 90 seconds.
4. Carefully remove the bowl from the microwave and let the bread cool slightly.
5. Once cooled, slice the bread in half. For added flavor and texture, you can toast the slices in a skillet with a bit of butter until golden brown. Join our Whatsapp Community · Check out our website · Follow us on Insta -
Welcome back to Ozempic Diaries! This week, we’re deep into week 8, and Jon has officially bumped up to a 1 mg dose—breaking through a long plateau with a 1.1 kg drop! 🎉 Charlene, steady on 0.5 mg, checks in from a family holiday in Umhlanga Rocks and reflects on the unique chaos of parenting vacations, the creeping return of hunger, and… digestive real talk.
💬 In this episode:
• Jon’s surprising weight loss after a few indulgences
• Charlene’s steady progress—even while weighing in early and managing hormones + holiday chaos
• Side effects (or lack thereof) on higher doses
• Shifts in appetite and the “getting used to it” phase
• Listener spotlight: Konrad’s powerful health journey—15kg down and counting, post-tumour diagnosis
• The Ozempic Diaries WhatsApp community is buzzing! 🎉
🧠 Themes we explore:
• What it feels like to hit your stride (or not) with Ozempic
• How hormones, hydration, and stress play a bigger role than we give credit for
• The amazing diversity in reasons people are using semaglutide
💌 Listener Story of the Week:
Konrad shares how a surprising cancer diagnosis led to discovering Ozempic, with huge improvements to his health—even though weight loss wasn’t his original goal. A reminder that this journey can be about so much more than the number on the scale.
👥 Join the community!
Looking for support, recipe swaps, supplement chats, or just curious what others are going through?
➡️ Click the link in the show notes to join our growing WhatsApp group.
📍 Next week:
Charlene stays steady at 0.5 mg while Jon tackles life on 1 mg. Will the side effects hit? Will the hunger stay away? And what does “getting used to it” actually feel like?
As always, thanks for listening. Join our Whatsapp Community · Check out our website · Follow us on Insta -
Eight weeks in, Charlene hits a huge weight milestone while Jon… hits a wall. In this episode, we unpack the emotional highs and lows of our Ozempic experience so far. From awkward social moments and unintended marital tension to the science behind plateauing and what might happen next, we're keeping it real.
Charlene opens up about feeling cold, skipping meals, and navigating concern from her husband. Jon explores what the data (and ChatGPT) says about when weight loss actually kicks in—and why it might not be showing on the scale just yet. Plus, a viral Oprah quote reminds us all: thin people aren’t stronger… they’re just not thinking about food 24/7.
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💡 This week on the pod:
• Charlene finally dips below 80kg—and what that means emotionally
• Jon’s stuck: just 1kg lost in four weeks. Is this normal?
• Unexpected side effects: low blood sugar chills & social awkwardness
• Can not drinking hurt your relationship?
• Getting real about clothes: the skinny jeans, the fat pants, and what fits now
• Is the 8-week mark a turning point? Jon dives into the data behind Ozempic dosage and delayed progress
• Oprah’s take on “food noise”—and why it hits home
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🧭 Key Moments:
• [00:00] Opening check-in: Jon’s 8th injection, Charlene’s breakthrough weigh-in
• [02:00] Too full to eat: when coffee kills your appetite
• [04:00] “You’re cold because your blood sugar is low”—spousal concern gets real
• [07:00] Jon’s plateau frustrations and calorie tracking confessions
• [09:30] “You’re no fun anymore!”—navigating social and relationship tensions
• [12:00] From obsession to calm: how GLP-1s change your mental relationship with food
• [14:00] Charlene’s upcoming vacation and the cocktail-food tradeoff
• [17:00] Body image and realistic goals: moving from size 16 to (almost) a 10
• [22:00] Ozempic Jonsplains: why weight loss might really start at Week 9
• [24:50] Oprah says it best: thin people aren’t better, they’re just not battling food thoughts
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🗣️ Let’s Talk
🎧 Subscribe to Ozempic Diaries for weekly check-ins, shared struggles, and science-backed breakdowns.
📲 Follow us on Instagram for bonus content and behind-the-scenes moments.
📩 Join our WhatsApp community to share your experience and connect with others on the same journey.
⸻ Join our Whatsapp Community · Check out our website · Follow us on Insta -
This week, Jon and Charlene are six weeks into their Ozempic journey and getting real about the emotional ups and downs of plateauing, the weird “stoned” side effect, and what it actually means to feel full on this medication. Plus, Jon dives deep into the world of GLP-1 medications and what’s coming next—from Ozempic and Wegovy to Mounjaro and the mysterious “Retatrutide.”
💉 Is Ozempic really the best option?
📉 How much weight are they losing week to week?
🌀 That strange semi-stoned side effect—Charlene finally feels it too.
🧪 Plus: a breakdown of the current and future weight-loss drugs shaking up the market.
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Timestamps & Highlights
⏳ [00:00] – Week 6 begins: Moving up to 0.5mg
⏳ [01:00] – “Wait… am I stoned?” Charlene experiences a new Ozempic side effect
⏳ [03:30] – Feeling overfull, even with small meals—managing food + hydration
⏳ [04:30] – Rehydration & electrolytes: Are you accidentally flushing out too much?
⏳ [05:35] – Weekly weigh-in: Jon hits 93.6kg, Charlene’s down another 800g
⏳ [06:30] – Half a kilo a week = success: The power of slow, steady progress
⏳ [08:40] – 🧬 Ozempic Johnsplains: A full breakdown of semaglutide, tirzepatide, and what’s next in weight-loss medication
⏳ [12:30] – Why Charlene’s staying at 0.5mg (and why she dreads nausea!)
⏳ [13:30] – Goals for Week 7: Gym motivation, protein intake, and winter creeping in
⏳ [15:30] – When exercise becomes part of your identity—and the temptation of red wine season
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Join the Conversation
📩 Join our WhatsApp community to share your journey and get real-world tips from others on Ozempic.
📲 Follow us on Instagram for behind-the-scenes content and bonus insights.
📢 Found this episode helpful? Share it with a friend who’s curious about weight-loss meds!
🎧 Subscribe & Stay Tuned! New episodes drop weekly as we document our ongoing Ozempic experience.
⸻ Join our Whatsapp Community · Check out our website · Follow us on Insta -
Five weeks in, and the energy crashes are hitting hard! This week, Jon and Charlene discuss the unexpected side effect of Ozempic Fatigue, the struggle of staying active while eating less, and whether they’re finally breaking past their weight plateaus. Plus, we share a big mindset shift—how Ozempic has changed their relationship with food.
💉 What is Ozempic Fatigue, and why does it hit hardest in the afternoons?
🍽️ From food obsession to food indifference—how our eating habits are changing.
⚖️ Weight loss check-in—steady progress vs. frustrating stalls.
🥤 Plus, a surprising new intolerance to Coke Zero?!
Timestamps & Highlights
⏳ [00:00] – Special Announcement: Podcasthon & Amoyo Arts Program 🎭
⏳ [02:24] – Five-Week Check-In: Who’s losing, who’s plateauing?
⏳ [04:00] – “Is Ozempic just a starvation diet?” – A personal take on appetite suppression.
⏳ [07:19] – Breaking the plateau – What’s working, what’s not.
⏳ [09:36] – The Energy Crash – Ozempic Fatigue Explained
⏳ [14:30] – Fighting Fatigue: Hydration, protein, and exercise hacks
⏳ [16:27] – Cravings, Alcohol, & the Coke Zero Mystery
⏳ [17:50] – The power of community: How our WhatsApp group is helping others
You'll notice we have an "ad" this week. We're taking part in Podcasthon, a worldwide event where podcasters donate some time on their show to a cause of their choice. We'd love you to check out the Amoyo Foundation, a non-profit in Hout Bay, Cape Town, that teaches dance, drama, music, and communication skills to children from Imizamo Yethu, one of the poorest informal settlements in South Africa.
To support Amoyo, you can follow the link to their site and donate, or you can buy a ticket to their 10-Year Anniversary Show, “Stargazing,” is happening March 28th at Artscape. Help keep their after-school arts program alive—grab your tickets at Amoyo.org.
Join the Conversation
📲 Follow us on Instagram for updates & behind-the-scenes content!
📩 Join our WhatsApp community to connect with others on Ozempic.
📢 Enjoyed this episode? Share it with a friend who needs to hear it!
🎧 Subscribe & Stay Tuned – More Ozempic updates coming soon! Support The Amoyo Foundation · Join our Whatsapp Community · Check out our website · Follow us on Insta -
One month on Ozempic—what’s changed? In this episode, Jon and Charlene check in on their progress, talk about moving up to a higher dose, and dive deep into the stigma surrounding Ozempic use. From the "easy way out" argument to concerns about addiction transfer, they tackle the biggest misconceptions head-on.
💉 Are we just lazy?
💊 The tension between weight loss users and diabetics
⚖️ The reality of long-term use—do we have to take this forever?
💬 Plus, a sneak peek into an upcoming conversation on body positivity and bariatric surgery.
Timestamps & Highlights
⏳ [00:00] – The One-Month Check-In: Noticing weight loss differences
⏳ [03:00] – First dose increase: Side effects & surprises
⏳ [06:30] – The Ozempic pen: How it works & unexpected needle drama
⏳ [10:00] – Weight loss results: Slow and steady vs. fast drops
⏳ [14:30] – Gym, energy levels, and feeling more confident
⏳ [18:00] – Stigma #1: “You’re just lazy, this is the easy way out”
⏳ [23:00] – Stigma #2: The diabetic supply shortage controversy
⏳ [28:00] – Stigma #3: “You’ll gain it all back once you stop”
⏳ [32:00] – Mindful eating: How we’re preparing for life post-Ozempic
⏳ [36:00] – Coming soon: The body positivity debate & bariatric surgery
Join the Conversation
📲 Follow us on Instagram for updates & behind-the-scenes content!
📩 Join our WhatsApp community to share your journey and chat with other listeners.
📢 Enjoyed this episode? Share it with a friend who needs to hear it!
🎧 Subscribe & Stay Tuned! More updates on our Ozempic journey coming soon. Join our Whatsapp Community · Check out our website · Follow us on Insta -
Ozempic Diaries: Overcoming Plateaus and Progress Updates
In this episode, we talk about our third week on Ozempic.
We discuss the challenges of dealing with plateaus in weight loss and how it affects both our bodies and minds.
Charlene shares her struggles with energy levels due to iron absorption issues, while Jon updates us on his slight weight loss amidst a social weekend.
In "Ozempic Jonsplained", Jon monologues at length about weight loss plateaus, including water weight loss, metabolic slowdown, and set point theory.
We also cover strategies for overcoming these plateaus, such as increasing our Ozempic dosage, focusing in on hydration, sleep, and a positive mindset.
00:00 Introduction and Welcome
00:29 Weekly Check-In: Progress and Challenges
05:10 Discussing Plateaus and Weight Loss
7:54 Ozempic Jonsplained - Plateaus
22:30 Focus for the Upcoming Week
24:55 Conclusion and Community Engagement
Hey, this week, why not pop over to Apple Podcasts and leave us a glowing review? Apparently that helps people discover the show.
Also, remember that our Whatsapp community links are in the shownotes. We've got about 60 people on there, asking questions, sharing information, and generally being rad. See you there. Join our Whatsapp Community · Check out our website · Follow us on Insta -
In this episode we share our second week's results.
Spoiler: Jon had reasonable results, Charlene had the expected plateau.
We also talk about how you get a prescription for Ozempic, what the availability issue is like right now, and how much it costs.
You'll also find a screenshot of the costs and availability spreadsheet that Jon made on our instagram: @ozempicdiariespod
Lastly, we hear from Mark, who has been on WeGovy (same thing as Ozempic), about how he plateaued for 6 week and then in the remaining 4.5 months lost 16kg.
00:00 Introduction
00:28 How is everyone doing this week?
02:10 Charlene's Results
03:35 Jon's results
05:22 Getting over jab-anxiety
07:05 Prescriptions
11:12 How much does Ozempic cost?
13:10 Side Quest - Some people just ask for Ozempic without knowing anything about it.
14:13 - Availability
15:45 - Summary of the Jon-and-Charlene-splanation
17:32 Mark's story - 6 months and 16kg down.
Have you got a cool Ozempic story to share? Join our WhatsApp community and get in touch, or just email me at [email protected]. We'd love to feature you on the show. Join our Whatsapp Community · Check out our website · Follow us on Insta -
In this episode we share our first week's results.
Spoiler: Jon had reasonable results, Charlene had unreasonable results.
In Ozempic Jonsplained, we go quite deep on side effects and ask the key question: "Which is worse? Ozempic or Obesity?"
Lastly, we hear results, side effects, and sensible warnings from one of Charlene's friends who has been on Ozempic for a while. Enjoy.
00:00 Introduction
00:29 How did you feel in the first week?
01:55 Jon's Results
02:40 Charlene's results
05:12 Did Charlene having the flu affect results or side effects?
07:10 Kate Moss is deepy entrenched
08:37 Jon had an Ozempic moment
09:38 What side effects did you experience?
12:50 - Ozempic Jonsplained - Side Effects investigated
20:58 - Ozempic Jonsplained Part 2 - Ozempic side effects VS Obesity side effects
23:40 Success Story and warning from a community member
I'll dare not tell you the time stamp for the wrapup or you won't listen to it, you fickle podcreatures. Join our Whatsapp Community · Check out our website · Follow us on Insta -
Here's our little pre-episode for the show.
In this episode we introduce ourselves to you, talk about our goals, our previous experience with gaining and losing weight, and talk about the process of taking your first jab.
We also give you an introduction to Ozempic, and overview, and we'll looking forward to diving in deeper next week.
If you've got any Ozempic stories, or questions, please please get in touch with us through our Instagram: @ozempicdiariespod
OR join our Whatsapp community and chat to use directly. No spammies.
00:00 Introduction to the show (it's the trailer again)
02:35 Hi, I'm Jon
07:01 Hi, I'm Charlene
12:150 Weigh-in and Goals
14:42 First Ozempic Injection Experience
17:45 Understanding Ozempic
19:45 First Day After the Jab
23:32 Join Our Whatsapp Community
24:17 THE EEEENND Join our Whatsapp Community · Check out our website · Follow us on Insta -
Join your hosts, Jonathan Warncke and Charlene Armstrong, on a 3-month experiment on...themselves.
We'll be using Ozempic as a fat-loss tool and reporting our results every week on Monday.
We'll also talk about the science, the myths, the stigma, and the potential of Ozmepic and drugs like it.
Follow the show, and connect with us on our Whatsapp community, where you can share your results, ask questions, and learn more about Ozempic. Join our Whatsapp Community · Check out our website · Follow us on Insta
