how you can replicate ozempic results naturally

hint: its hormones! + tips if you are taking semaglutides

I wanted to do a little deep dive on all things ozempic, mounjaro, also known as semaglutides or ‘GLP-1 drugs’ because of how prevalent they have become in the last year. As with my experience with most primary doctors, they prescribe medications but don’t give you the facts of how the drugs work, side effects and how to support your body when you’re on them.

I want to preface by saying these drugs are absolutely necessary and needed in a lot of cases and they are having a hugely positive impact on the obesity rates in the United States.

This is not to shame anyone or even persuade anyone to get on or off them. I just want to provide some interesting information and studies I’ve read recently.

Another point I want to make is accessibility. There are a lot of people who don’t qualify for insurance coverage and cannot afford the full price of this drug. I wanted to provide some hope and options for those who don’t have access.

background for context

GLP-1 is a naturally occurring hormone in your body. YEP. This hormone is key in regulating your metabolism and blood sugar levels. It is produced in your small intestine in response to food intake in your body. Its responsible for stimulating insulin (another hormone) from the pancreas, slows gastric emptying, promotes satiety etc.

For those with type 2 diabetes, researchers have found that GLP-1 response is impaired which is why the drug was created in the first place.

how GLP-1 drugs (ozempic, or semaglutides) work

Pharma companies were like “what if we inject someone with 100x more GLP-1 than normal?” The results were, their appetite TANKED. The users pretty much stopped eating. This was surprising to me because I thought the drug was some magic fat burning injection, but its changing peoples appetite habits through hormone production to put them in a calorie deficit. Fascinating.

While the drug was originally designed for people with type 2 diabetes, the weight loss effect is the most popular use case to date, as I’m sure you know.

a few watchouts

1. Studies are showing that along with fat loss, a lot of the weight loss is also from muscle mass. Users of these drugs are losing a ton of their muscle as well as fat.

2. Another study is showing that when users stop taking the drug they regain about 70% of the weight and return to their regular eating habits, because their appetites are no longer suppressed.

Studies for reference:

https://pubmed.ncbi.nlm.nih.gov/32628589/

https://pubmed.ncbi.nlm.nih.gov/35441470/

natural ways to boost your own GLP-1

Boosting your natural GLP-1 hormone in your body can replicate the effects of semaglutides without the thousands of dollars and injections. The below tips can help you reduce your cravings, regulate your glucose reduce hunger levels which really is a health tip everyone should use.

tip 1: the order in which you eat your food matters

Eat your veggies first, then protein, then fats and then starches/sugars last. This helps keep your GLP-1 levels higher for longer after eating.

tip 2: vinegar

A tablespoon of vinegar (yes any vinegar!) diluted in a glass of water before consuming a meal has been shown to reduce the glucose spikes after a meal. This help contributes to weight loss, PCOS symptoms and significant reductions in fasting glucose.

tip 2: fiber fiber fiber

Eating meals high in fiber can stimulate GLP-1 production. Some options include fruits, especially with edible skins, vegetables like broccoli and brussels sprouts, carrots, whole grains like oats and whole wheat.

tip 3: protein and healthy fats

If you start eating high protein I swear it will change your life. You can’t forget the nutrient density of healthy fats like eggs, Avocados, nuts, olive oils. It keeps your blood sugar stable, and helps to regulate your appetite.

People, I’ve noticed, especially in the gen x generation are particularly afraid of fat because of the mass marketing schemes in the 80s and 90s which were all about ‘reduced’ fat etc. Fat is so important, especially for hormones and brain function. While fat per gram is a little bit higher in calories, it does not make you gain weight unless you are in a calorie surplus.

tip 4: limit sugar and processed foods

Excessive sugar intake can negatively impact GLP-1 production. Eat real food and you can’t go wrong. If you do want to have dessert, hello that’s me, try to eat it with your meals. Instead of waiting till 10pm at night to have your dessert, 3-4 full hours after dinner, just have it earlier in the night.

tip 5: lemon extract called Eriomin

I found this tip from The Glucose Goddess (she’s amazing and worth a follow). A study came out that found that one of the antioxidants in lemons increased GLP-1 production by 17% after only 3 months. They have figured out a way to extract this antioxidant and put it in a supplement which you can easily find on amazon - of course ask your doctor.

tip 6: walking after meals

Even the smallest amount of movement after eating has been shown to decrease the glucose spike after eating. When you limit your glucose spikes, this helps decrease your insulin resistance which contributes to all the benefits I’ve mentioned above.

main takeaway

Of course, the natural methods of increasing GLP-1 production are not as potent as taking the drugs itself, and you should consult your doctor on any medication decisions.

But, these drugs are extremely expensive and usually you need insurance to approve your case to get covered. For those who are struggling with insulin resistance or weight loss trying the natural way first could be a good option.

what you can do when you are taking semaglutides

• Make sure to weight train to maintain your muscle mass and consider a diet rich in protein to help keep your muscle. Most doctors recommend at least 1 gram of protein per pound of weight.

• Change your habits and develop a routine so to not become dependent on the drugs when you go off and maintain the weight loss when you do go off

• Consult with your doctor to make sure all of your labs continue to stay normal while on the drugs and push back for answers if anything comes back abnormal

I hope this was enlightening and helps!

xoxo, kenz