Weight loss has always been one of the most confusing areas of wellness. For every solid piece of science, there are ten marketing claims that promise a quick fix. From cold plunges and oxygen chambers to injections and detox teas, it can be hard to know what actually works and what’s just hype. In this episode of Wellness Algorithm, I sat down with two leading voices, Dr. Sarge Takhar, Chief Medical Officer and Co-founder of PrimaryMD, and Amandeep Khurana, entrepreneur, product leader, and health enthusiast, to separate weight loss myths from facts. Together, we explored whether the latest wellness trends are worth your time and money, and what truly supports sustainable, long-term results.
Cold plunges have surged in popularity thanks to athletes, celebrities, and biohackers who swear by their benefits. Research does show that cold exposure can help reduce inflammation, speed up muscle recovery, and even boost mood through the release of endorphins. But does jumping into an ice bath melt fat? Dr. Takhar explains that while cold exposure does activate brown fat, the actual calorie burn is minimal. “It can complement a healthy lifestyle but will not, on its own, lead to significant weight loss,” he says. In other words, cold plunges can be energizing and good for recovery, but they’re not a substitute for diet and exercise.
Hyperbaric oxygen chambers are marketed as miracle devices for everything from anti-aging to weight loss. The idea is that flooding your body with oxygen enhances healing and metabolism. While oxygen therapy has legitimate medical uses, for wound healing, decompression sickness, and carbon monoxide poisoning, its role in weight loss is not supported by strong scientific evidence. “Weight management is about energy balance, not oxygen intake,” Dr. Takhar emphasizes. You may feel refreshed after a session, but don’t expect the chamber to shrink your waistline.
One of the most talked-about tools in weight loss today is GLP-1 receptor agonists like Ozempic and tirzepatide. These medications work by regulating blood sugar and appetite, often leading to significant weight loss for people struggling with obesity. Dr. Takhar points out that while these drugs can be powerful, they’re not a magic bullet. “We see great results, but if patients don’t also adopt healthy lifestyle changes, eating whole foods, moving daily, sleeping well, the weight often comes back once the medication is stopped.”
Amandeep adds that while injections can be life-changing for some, it’s important to view them as tools, not shortcuts. “The long-term foundation is still behaviour change. Otherwise, it’s like patching a leaky roof without fixing the structure beneath.”
The wellness industry thrives on selling quick fixes; detox teas that promise to flush fat, supplements that “boost metabolism,” and fad diets that cut out entire food groups. The truth is that most of these methods deliver temporary results at best, and in some cases, can be harmful. “Your liver and kidneys already detox your body, that’s their job,” Dr. Takhar reminds us.
Restrictive diets may help in the short term, but they’re often unsustainable and can lead to nutrient deficiencies, binge eating, and weight cycling. Instead of extremes, focus on balance: more vegetables, protein, and fibre; fewer ultra-processed foods. After all the myths are stripped away, what’s left is the foundation of true health. Sustainable weight loss isn’t about oxygen chambers, injections, or miracle supplements, it’s about habits that support your body, mind, and spirit.
Here are the truths our experts highlighted:
- Nutrition matters most. Whole foods, adequate protein, and mindful eating are far more effective than restrictive cleanses.
- Movement is medicine. Regular exercise improves metabolism, mental health, and longevity, even more than it affects the scale.
- Sleep is underrated. Poor sleep disrupts hormones that regulate hunger and fat storage. Prioritizing rest is essential.
- Mindset is key. Weight loss isn’t punishment. Approaching it with compassion and patience makes lasting change possible.
At Wellness Curated, we believe in empowering you with both modern science and time-honoured wisdom. Cold plunges, oxygen chambers, and injections may have their place, but they are not the foundation. The real secret lies in balance, nourishing food, daily movement, restorative sleep, and a mindset of self-care. As Dr. Takhar says, “If you chase every new trend, you’ll always be searching. But if you build habits that support health, weight takes care of itself.” In your wellness journey, don’t get caught up in the noise. Instead, lean into practices that sustain you for life. Because the truth is simple: health is not a quick fix, it’s a way of living.
