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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

7 Natural GLP-1 Boosters Hormone Expert Uses Instead of Ozempic

One expert claims that these natural, non-prescription alternatives will help you lose weight.

Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Tasha Stevens ​tashalynn_stevens
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Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to lose weight without Ozempic? Tasha Stevens is a hormone expert and clinical nutritionist with a large social media following. In one of her recent posts, she reveals a few natural alternatives to Ozempic. “A hormone nutritionist’s secret to stimulate GLP-1 and weight loss,” she writes in the Instagram post. She goes on to reveal her list of natural alternatives to the expensive jab.

In the post, she encourages people to “ditch the dangers of Ozempric & get to the real root cause” of weight gain. “Honestly, I cannot tell you how many messages I have in inbox from women saying they tried Ozempric and others only to gain more weight, feel worse, and struggle with symptoms,” she writes.

Try These Supplements and Strategies

“These supplements + strategies can improve insulin function, stimulate GLP-1 and reduce stress which is the name of the game for dropping inches,” she continues. “And it is nearly impossible to lose weight if your hormones are imbalanced, so getting to the true root cause of it is how you get results and KEEP them.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Berberine

Berberine, aka “nature’s Ozempic” has become a popular alternative to the drug.

How it works: “Mimics metformin by activating AMPK, improving insulin sensitivity, and increasing GLP-1 secretion for better blood sugar regulation,” she says.

Inositol (Myo-Inositol & D-Chiro-Inositol)

Inositol is excellent for weight loss.

How it works: “Enhances insulin signaling, reduces insulin resistance, and promotes GLP-1 release, especially beneficial for PCOS and metabolic health,” she explains.

Omega-3 Fatty Acids (EPA & DHA)

Amp up your omega-3 intake.

How it works: “Reduces inflammation, improves insulin sensitivity, and may support GLP-1 secretion through gut microbiome interactions,” she says.

Magnesium

Magnesium is also beneficial.

How it works: “Crucial for insulin function, helps glucose uptake in cells, and supports pancreatic beta-cell health, indirectly influencing GLP-1,” Tasha says.

Probiotics (Lactobacillus & Bifidobacterium Strains)

Probiotics are key for weight loss, says Tasha.

How it works: “Supports gut health, enhances GLP-1 production, and reduces inflammation, leading to better glucose metabolism,” she explains.

Curcumin

Next up, curcumin.

How it works: “Lowers inflammation, improves insulin sensitivity, and may enhance GLP-1 secretion via gut and pancreatic pathways,” says Tasha

Fiber (Psyllium Husk, Glucomannan, Inulin)

The last supplement she recommends is fiber.How it works: “Slows glucose absorption, promotes gut-derived GLP-1 secretion, and improves insulin response,” she continues. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

9 Key Differences Between Ozempic and Other GLP-1 Meds for Weight Loss

Valparaiso IN USA - March 21, 2024: Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close up
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Leah Groth
By Leah GrothJun 26, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Ozempic is the buzziest drug in the weight loss world. However, it isn’t the only GLP-1 drug people are using to lose weight fast. Before you try and get a prescription, there are a lot of things you need to know about the drug, including how it works and also how it compares to similar treatments on the market. Here are ten key differences between Ozempic and other GLP-1 meds for weight loss, according to triple-board-certified plastic surgeon Leo Lapuerta, MD, The Plastic Surgery Institute of Southeast Texas.

Ozempic Isn’t Even Approved for General Weight Loss

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While Ozempic is probably the most well-known GLP-1, it isn’t technically even approved for general weight loss. “It is for the control of Type 2 diabetes,” Dr. Lapuerta reveals.

Most Weight Loss Drugs Aren’t Approved for Weight Loss

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In fact, most drugs being used for weight loss weren’t even intended for that purpose. “Most of the GLP-1 drugs like Rybelsus, Victoza, Trulicity, and Byetta are intended for the treatment of Type 2 diabetes with beneficial side effects that include weight loss,” explains Dr. Lapuerta.

RELATED:20 Possible Ozempic Side Effects

Some GLP-1s Offer Heart and Kidney Benefits

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There are other benefits to taking weight loss drugs. “Ozempic, Victoza, and Trulicity all have benefits for the heart and kidneys in addition to control of Type 2 diabetes,” says Dr. Lapuerta.

One Weight Loss Drug Is Injected Daily, Most of Them Are Weekly

Victoza Insulin group emerging from a medication for diabetes patients. studio shot on a white background in Viktoza box. Diabetes drugs.Shutterstock

Most of the GLP-1s, including Ozempic, require a weekly injection. However, “Victoza is unique because it is injected daily rather than weekly,” says Dr. Lapuerta.

One Is Available in Oral Format

Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close upShutterstock

And not all of them require a needle. “Rybelsus is the only GLP-1 that is available in oral format as all the other options are by injection only,” says Dr. Lapuerta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Some of Them Are Approved for Weight Loss and Weight Management

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Ironically, while the most well-known of the bunch isn’t even approved for weight loss, the majority of the others are. “Wegovy, Saxenda, and Mounjaro (Tirzepatide) are GLP-1 agonists intended for weight loss and weight management rather than the treatment of Type 2 diabetes,” says Lapuerta.

Some Are More Effective Than Others

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

According to Dr. Lapuerta, results vary by brand. “Wegovy typically produces 2 to 3 times the percent weight loss as Saxenda,” he maintains.

Only One of Them Includes GIP

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in handShutterstock

Mounjaro (Tirzepatide) has an edge over the competition. “It is the first GLP-1 to also include GIP, glucose-dependent insulinotropic polypeptide (GIP), another gut hormone agonist that provides better longer-term control of blood sugar as indicated by better reductions in Hemoglobin A1C levels,” says Dr. Lapuerta.

RELATED:20 Things to Avoid While on Ozempic

Some Medications Have Two Names

Zepbound injection pen from Eli Lilly is an injectable prescription medicine that may help adults with obesity, or with excess weight (overweight) Copenhagen, Denmark - November 9, 2023.Shutterstock

Don’t let names deceive you. “Zepbound is the FDA-approved version of Mounjaro specifically for weight loss,” says Dr. Lapuerta.

Keep Reading About Ozempic

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Keep educating yourself about Ozempic. Here are 15 things you should know before getting Ozempic for weight loss. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

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Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.

Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

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Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

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While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

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"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Power Up Your Protein

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"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

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Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

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"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED:20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

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This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

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"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

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Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Your Path to Sustainable Weight Loss

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"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Nutrition & Diet

This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

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Copyright Coach Sooz/YouTube/Instagram
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Coach Susie is a Canadian personal trainer, fitness educator, and online coach who helps her clients get in shape without relying on medication. In a viral YouTube video, she reveals a diet to help you lose weight, comparable to Ozempic. “The thing that is more effective than ozempic is a healthy lifestyle,” she says in the clip. She goes on to reveal the exact food and meal plan you should follow to mimic the weight loss effects.

She Always Recommends a Healthy Lifestyle Over Medication

When she was young, she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” which made her “so passionate about a lifestyle approach instead of medication.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

You Can Increase GLP-1 Without Ozempic

“In this video, we're going to be focused on what kinds of foods to eat and what kinds of exercises stimulate GLP-1, which is the hormone that Ozempic affects,” she says. “So basically, how to get really effective weight loss results without needing to take drugs.”

She Has Talked to a Lot of People Who Have Taken Ozempic

“I am a personal trainer, so I'm an expert at exercise, nutrition, and coaching and not medications, although I have done my fair share of research on ozempic because I talk to so many people who have taken it or are currently taking it,” she says.

RELATED:20 Possible Ozempic Side Effects

What Is GLP-1

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“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention.”

These Foods Can Increase GLP-1 Production

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“There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. “Yerba mate tea and black coffee also lower appetite.”

The Ideal Fat Loss Diet Is “Pretty Close to Keto”

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“The ideal fat loss diet that stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she says. She adds that “fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

For breakfast, she recommends keeping it simple. Eggs, avocado, and coffee are the perfect combination of fat-burning food.

Lunch

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

For lunch, she recommends a clean protein, veggies, and healthy fat. Grilled salmon, cauliflower rice, green pepper, EVOO, is an example she uses.

Dinner

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

For dinner, she also recommends protein, veggies, and probiotics. Grass-fed ribeye, spaghetti squash, and sauerkraut is a great example.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Also, Do These Types of Exercise

“So basically, exercise makes you jacked and smart. Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she says. “The best exercises are called primal movements. They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing and pulling.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

6 Natural Methods That Match Ozempic Results

Dr Tony Hampton
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Christopher Roback
By Christopher RobackJan 18, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Considering Ozempic or similar medications for weight loss? You're not alone. As expensive weight loss drugs dominate headlines, many people are searching for natural alternatives that won't strain their wallets or cause severe side effects.

Dr. Tony Hampton, a board-certified obesity physician with over 25 years of experience specializing in weight management and diabetes care, has helped thousands of patients achieve sustainable weight loss. "As an obesity doctor, I've seen the struggle people face in trying to lose weight. It's real and it's frustrating," he shares. Today, he reveals six natural methods that can help you achieve your weight loss goals by working with your body's own mechanisms.

The Truth About GLP-1 Medications

While GLP-1 drugs like Ozempic can help with weight loss, they come with significant risks that are often downplayed, Dr. Hampton explains in his post. These medications can cause serious side effects, including pancreatitis, thyroid cancer, and gastric paralysis. "I've even had patients coincidentally end up with bowel obstruction shortly after starting these drugs," he warns. Even more concerning, "up to 50% of weight loss comes from muscle, not fat, which is dangerous for your long-term health."

Understanding How Weight Loss Medications Work

A hungry man choosing food from refrigerator in kitchen at night. Bad habit

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"GLP-1 drugs mimic the hormone glucagon-like peptide-1," Dr. Hampton explains. "It works by reducing appetite by affecting the satiety centers in the brain, slows gastric emptying, keeping you feeling full longer, and improves insulin sensitivity." Understanding these mechanisms helps identify natural alternatives that work similarly.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Method 1: The Ketogenic Approach

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"The ketogenic diet is one of the most powerful tools for weight loss because it naturally mimics many effects of GLP-1 drugs," says Dr. Hampton. It suppresses appetite by stabilizing blood sugar and promotes ketone production, which directly signals the brain to reduce hunger. Unlike medications, keto preserves muscle mass while promoting fat loss.

Method 2: Strategic Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Dr. Hampton recommends intermittent fasting as another effective approach. "Fasting leads to appetite regulation by lowering ghrelin, the hunger hormone, while increasing satiety hormones like leptin," he explains. It naturally slows digestion and promotes cellular cleanup through autophagy, enhancing metabolic health.

Method 3: The Protein-First Strategy

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For those preferring simplicity, Dr. Hampton advocates for a carnivore diet approach. "Like a lion who only eats once or twice a week, carnivores simply don't need to eat as often," he notes. This approach focuses on nutrient-dense animal foods, reduces inflammation, and naturally suppresses appetite while stabilizing blood sugar.

RELATED:20 Possible Ozempic Side Effects

Method 4: Targeted Exercise

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Unlike GLP-1 drugs that can cause muscle loss, exercise, particularly strength training, builds and maintains lean muscle mass. "The more muscle you get from exercises, the higher your metabolic rate," Dr. Hampton emphasizes. This approach enhances your body's ability to use glucose and improves insulin sensitivity naturally.

Method 5: The SPC Method

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Dr. Hampton introduces the Satiety Per Calorie (SPC) method, backed by data from over 67,000 logged meals. "Users are eating nearly half as many calories as those consuming low SPC foods," he explains. This approach yields weight loss results without the nausea, muscle loss, or financial strain associated with medications.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Method 6: Strategic Supplementation

Apple Cider VinegarShutterstock

While emphasizing diet first, Dr. Hampton recommends specific supplements that support natural weight loss:

  • Berberine: "Nature's metformin" for improving insulin sensitivity.
  • Apple cider vinegar: For slowing digestion and stabilizing blood sugar.
  • Gymnema sylvestre: "The sugar destroyer" for reducing cravings.
  • 5-hydroxytryptophan: For natural appetite control.

The Foundation: Sleep and Stress Management

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"Poor sleep and chronic stress disrupt hunger hormones and make weight loss harder," Dr. Hampton explains. Prioritizing these foundational elements can have similar appetite-regulating effects as GLP-1 drugs, without the side effects or costs.

RELATED:20 Things to Avoid While on Ozempic

Your Path to Sustainable Weight Loss[

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"This isn't about shaming anyone for using GLP-1 drugs," Dr. Hampton emphasizes. "If you've tried everything and feel these medications are the last resort, I totally understand. But before you make that decision, consider these alternatives." These natural methods work by addressing the root causes of weight gain - insulin resistance, inflammation, and hormone imbalances - rather than just treating symptoms. While weight loss isn't easy, sustainable results are possible without expensive medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

7 Surprising GLP-1 Benefits

Weight Medicine with Dr. Meghan MD
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Christopher Roback
By Christopher RobackJan 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you ever wondered if weight loss medications could offer more than just helping you shed pounds? Many patients starting GLP-1 medications focus solely on weight loss, but there's a world of surprising benefits waiting to be discovered. Dr. Meghan Garcia-Webb, a Boston-based physician with board certifications in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, shares her expertise from helping hundreds of patients on their weight loss journeys. As the creator of "Weight Medicine with Dr. Meghan" and a certified life coach, she offers unique insights that could help you make informed decisions about your health journey.

Beyond Weight Loss: Understanding GLP-1 Benefits

"I prescribe these medications all the time and talk to patients about their weight all the time," Dr. Meghan explains in her video. While the primary benefits of GLP-1 medications are well-documented, she emphasizes that patients often experience unexpected positive changes that go far beyond the scale. These surprising advantages can significantly impact overall quality of life and long-term health outcomes.


RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Changes in Alcohol Consumption Patterns

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One of the most notable unexpected benefits involves changes in alcohol consumption patterns. "A lot of people have a decreased interest in alcohol," Dr. Meghan reveals. "Some people, they're like, yeah, I just don't even want to drink anymore. Or they, you know, maybe their interest was on a scale of one to 10, it was an eight and now it's about a three." This change appears to be linked to how the medication affects the brain's reward circuitry.

Breaking Free from Food Obsession

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For many struggling with persistent food thoughts, relief comes in an unexpected form. "Food no longer becomes very entertaining for people," Dr. Meghan notes. This change in the reward circuitry can lead to a significant reduction in food-related preoccupations, helping patients develop a healthier relationship with eating.

Managing Binge Eating Tendencies

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"For people who feel like their overeating was really getting into the out of control stage," Dr. Meghan explains, "they might really benefit, they might really notice that that's just less of an issue for them." This benefit can be particularly significant for those who might otherwise have needed additional medications to manage binge eating behaviors.


RELATED:20 Possible Ozempic Side Effects

Inflammation and Pain Reduction

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A surprising physical benefit emerges in the realm of pain management. Dr. Meghan shares that "some people notice that when they take these medications, not only does it help their weight go down, but it actually seems to help with the chronic pain or the inflammatory pain." This improvement is linked to the reduction in adipose tissue, which can act as an inflammatory organ in the body.

Protecting Long-term Liver Health

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Recent research has revealed crucial benefits for liver health. According to Dr. Meghan, studies show that "they may lower the risk of progression from fatty liver disease to end stage liver disease, which is also known as cirrhosis." This discovery represents a significant advancement in preventing serious liver complications.

Improving Sleep Apnea Outcomes

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Sleep quality improvements represent another significant benefit. Dr. Meghan references recent studies showing how medications like tirzepatide can "really decrease the health burdens associated with sleep apnea," offering hope for better rest and improved daily functioning.


RELATED:What Happens to Your Body When You Stop Taking Ozempic

Mental Clarity and Reduced Food Noise

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Many patients report experiencing what Dr. Meghan describes as a "decrease in food cravings and decrease in food noise." This reduction in food-related thoughts and cravings can lead to improved mental clarity and better focus throughout the day, allowing patients to redirect their energy toward other aspects of their lives.

Individual Variations in Benefits

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.Shutterstock

Dr. Meghan emphasizes that these benefits can vary significantly from person to person. "It's hard to predict if these things are gonna happen," she notes. "Sometimes they're just nice, surprising bonus benefits." This individualized response underscores the importance of working closely with healthcare providers to monitor progress and adjustments.


RELATED:20 Things to Avoid While on Ozempic

Making Informed Healthcare Decisions

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Understanding these potential additional benefits can help you make more informed decisions about your health management strategy. As Dr. Meghan suggests, being aware of these possibilities while maintaining realistic expectations is key to a successful treatment journey. Whether you're just starting your weight loss journey or considering GLP-1 medications, these insights can help guide your conversations with healthcare providers and set appropriate expectations for your personal health journey. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 55 Lbs on Ozempic: 5 Foods to Avoid

Karli_Sine11
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

17 Pre-Meal Foods That Burn Fat Like Ozempic

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

Shutterstock

Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Prebiotic Foods: Flaxseeds

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.Shutterstock

Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

Close up portrait of handful of fresh blueberriesShutterstock

Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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