Natural Alternatives to Ozempic

The news has frequently featured GLP-1 medications. They are prescription drugs that mimic a gut hormone that regulates appetite, slows digestion, and manages blood sugar levels.

Reasons to Avoid GLP-1

Some avoid these drugs because of the cost, digestive distress, hair loss, muscle loss, or simply because they’d rather lose weight naturally.

How to Boost GLP-1 Hormones Naturally

The great news is that you can boost GLP-1 levels naturally through foods, herbs, spices, and exercise.

Better yet, things that naturally raise GLP-1 also fight inflammation, are heart-healthy, and make your body more sensitive to insulin.

Realistic Goals

Although you can increase your GLP-1 levels naturally, the medications can help people lose 15% or more of their body weight, while lifestyle changes typically only achieve 5-10% weight loss (https://www.bswhealth.com/blog/is-there-really-such-a-thing-as-a-natural-glp-1).

Anti-Inflammatory Foods that Boost GLP-1 and Increase Insulin Sensitivity

Protein, fat, and fiber slow digestion and reduce hunger and appetite.

• Soluble fiber—whole grains, beans, legumes, chia seeds, and flaxseeds
• Lean protein – lean meats, fish, eggs, chicken, and yogurt
• Healthy fats – extra virgin olive oil, avocados, and fatty fish (like salmon)

Other Foods

• Water-rich fruits and vegetables
• Dark chocolate
• Fermented foods – yogurt, kefir, kimchi, and sauerkraut
• Probiotics

Other Factors that Boost GLP-1, Reduce Inflammation, and Improve Insulin Sensitivity

• Meal sequencing – https://backtonaturediabetic.com/eating-carbs-last-stabilizes-blood-sugar-levels/
• Chewing slowly and mindful eating—https://backtonaturediabetic.com/chewing-your-food-slowly-helps-with-blood-sugar-weight/
• Sleeping  7 to 9 hours
• Managing stress – Chronic stress is a GLP-1 saboteur. High cortisol levels impair GLP-1 release and trigger unhealthy eating. You might also develop a “cortisol belly.”

Anti-Inflammatory Herbs That Boost GLP-1 and Increase Insulin Sensitivity

• Berberine – https://backtonaturediabetic.com/why-berberine-is-natures-metformin/
• Tea
• Turmeric (Curcumin)
• Cinnamon
• Soybean
• Resveratrol
• Gardenia

https://pubmed.ncbi.nlm.nih.gov/34981502

According to the Cleveland Clinic, foods to limit or avoid include the following:

• Added sugars like soda, juice, candy, and desserts
• Refined carbs like white bread and crackers
• Processed and packaged foods
• High-fat foods like fried chicken

https://my.clevelandclinic.org/watch/glp-1-diet

Exercise

Exercise positively affects GLP-1 levels, blood sugar control, and weight management. A study published in Endocrinology, Diabetes and Metabolism suggests exercise can increase GLP-1 levels for 24 hours (https://onlinelibrary.wiley.com/doi/10.1002/edm2.68).

Other studies show that moderate and high-intensity exercise increases GLP-1 levels (https://pmc.ncbi.nlm.nih.gov/articles/PMC6107470/).

Exercise also boosts insulin sensitivity, according to the ADA, by letting muscles use insulin.

Conclusion

Discover natural ways to enhance your GLP-1 levels. These natural methods also help with blood sugar, inflammation, and insulin sensitivity.

Quote

“I took one shot of the lowest dose of a synthetic GLP-1, and to say I had an adverse reaction would be somewhat of an understatement. Explosive, uncontrollable diarrhea. Sulfur burps so violent they left me afraid to open my mouth in public. Sneezing attacks every time I tried to eat or drink—which apparently has a name, snatiation. Cramping. Bloating. Full-body aching, as though I had the flu. And an inability to keep down even small sips of water without sprinting to the bathroom with yet more explosive diarrhea. More than three times, I didn’t make it.” https://www.thefp.com/p/mayim-bialik-glp1-side-effects

– Mayim Bialik in an essay for The Free Press

Disclaimer

Please remember this is not medical advice or intended to replace the advice of your doctor. Please do not self-diagnose and always check with your healthcare provider before trying new treatments.

Also, natural does not mean safe. Many natural remedies have side effects and can interact with medications and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them as foods rather than medications. Unlike drug manufacturers, supplement makers do not have to show that their products are safe or effective.

Be a diabetic detective, work with your healthcare team, find what works best for you, and monitor your blood sugar levels.

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