Ozempic, Wegovy, Rybelsus, and Mounjaro are wildly popular synthetic versions of peptide hormones Tirzepatide and Semaglutide, glucagon-like peptide-1 (GLP-1) peptides produced in the small intestines, which help regulate blood sugar and appetite in the following ways:
Stimulating Insulin release
- GLP-1 signals the pancreas to produce more insulin, a hormone that helps move glucose from the bloodstream into cells for energy.
Inhibiting Glucagon release
- GLP-1 reduces glucagon, a hormone that tells the liver to release stored glucose into the bloodstream, thereby preventing blood sugar spikes.
Slowing gastric emptying
- GLP-1 slows the emptying of food from the stomach into the small intestine which keeps you feeling full for longer and prevents a post-meal blood sugar spike.
Reducing appetite
- GLP-1 decreases appetite by talking to the hypothalamus (which regulates hunger and fullness) via the vagus nerve (gut-brain superhighway)
- GLP-1 decreases the motivation to eat by lowering food’s effect on dopamine (reward/pleasure) via the mesolimbic dopamine system
- GLP-1 makes eating less rewarding/pleasurable via the nucleus accumbens which decreases cravings and bingeing
While I honor your body and your choices, I want to share my hesitations about these meds:
- Some of the side effects are relatively innocuous and short-lived (nausea, diarrhea, vomiting, constipation, abdominal pain, excessive burping, flatulence, indigestion, heartburn, fatigue, hypoglycemia). Yet, some can be life-threatening (allergic reactions, gastroparesis, pancreatitis, pancreatic cancer, gallstones, kidney failure, GI obstructions, and thyroid cancer).
- My philosophy is that if your body makes it, don’t take it because it downregulates what you make and can cause dependency.
- A study suggested that 25-35% of the weight lost on Ozempic is muscle loss. Anecdotal evidence suggests as much as 50% (cue the jokes about “Ozempic face”). Losing muscle decreases your basal metabolic rate and will lead to rebound weight gain when you stop taking the medication.
- If you must take it, consider a compounded bioidentical Semaglutide or Tirzepatide vs. pharmaceuticals. Pharmaceutical companies have to change the molecular structure to patent a medication (can’t patent a naturally occurring substance) which comes with benefits, i.e., making the peptide more stable in circulation longer, and also triggers many of the side effects. Ask your prescriber to add peptide BPC-157 which can decrease the side effects and add positive outcomes. **update: sadly, the FDA has banned compounded semaglutide with the excuse that patients are dosing it incorrectly. How convenient a monopoly for big pharma.**
How to stimulate GLP-1 naturally (hint: it’s all about gut health):
Foods to incorporate:
- Bitter foods – add arugula, kale, watercress, radicchio, dandelion greens, and radish into a salad. Eat Brussels sprouts, grapefruit, and small portions of unsweetened cacao or dark chocolate.
- Soluble fiber – oats, legumes, fruit (especially apples, berries, and citrus), and vegetables (carrots, sunchokes, and onions).
- Protein-rich foods – incorporating lean proteins (chicken, fish, beans, lentils, and eggs) can enhance GLP-1 production. Foods high in protein can also promote satiety, helping to regulate appetite.
- Fermented foods – plain yogurt, plain kefir, sauerkraut, kimchi, etc. can promote gut health and may enhance GLP-1 secretion through the gut microbiome.
- Bone Broth – may support gut health and aid in digestion, potentially promoting GLP-1 secretion. It’s also a good source of collagen, which supports overall metabolic health.
- AVOID ultra-processed foods – particularly those high in refined and added sugars as these can lead to spikes in blood sugar and may impair GLP-1 secretion.
Drink:
- Green Tea & Yerba Mate : Some studies suggest that compounds in green tea, particularly epigallocatechin gallate (EGCG), may stimulate GLP-1 secretion.
- Acetic Acid from Vinegar – studies suggest that ACV may help increase GLP-1 levels and improve insulin sensitivity. Add a small amount (1-2 tablespoons) to salads or diluted in water before meals as tolerated.
AVOID artificial sweeteners and Alcohol – artificial sweeteners negatively impact gut microbiota and metabolic health. Excessive alcohol consumption can negatively impact metabolism and hormone regulation. Limiting alcohol can help maintain healthy blood sugar levels and support GLP-1 secretion.
Supplements:
- Berberine: A compound found in several plants, berberine has been shown to improve insulin sensitivity and may increase GLP-1 secretion.
- Probiotics: Certain strains of probiotics may positively affect gut health and GLP-1 secretion. Our favorite for GLP-1 is from Pendulum.
- Bitter Herbs: supplement with bitter herbal blends 15 minutes before meals. Blends may include bitter melon, genitian, wormwood, lemongrass, etc. ++
Lifestyle:
- Intermittent Fasting – cycling between eating and fasting periods may increase GLP-1 secretion and improve insulin sensitivity. Different methods include the 16/8 method (fasting for 16 hours and eating within an 8-hour window) or the 5:2 method (eating normally for 5 days and restricting calories for 2 non-consecutive days). I recommend Mindy Pelz’ research and instructions (also has a great YouTube channel)
- Strength Training – In addition to aerobic exercises, incorporating resistance training (like weight lifting or bodyweight exercises) can improve insulin sensitivity and promote GLP-1 secretion. Aim for at least two days per week of strength training.
- Smart Sun Exposure – to help maintain healthy vitamin D levels, which may influence metabolic function and hormone regulation, including GLP-1.
There are several more, but our heart is to empower not overwhelm. Reach out for tailored tips.