How to Achieve the Results of Ozempic Naturally

By Natalie Olson and Becky Bell

Weight loss can be a challenging and complex journey, and it’s often not as easy or straightforward as some wellness influencers make it sound. If you’ve been trying to lose weight for awhile and have struggled to reach your goal, the popular diabetes drug Ozempic that’s now being used for weight loss likely sounds intriguing.

Ozempic, along with Wegovy and Mounjaro, are commonly known brand names for a class of medication known as semaglutides. These drugs are weekly injections commonly used for those with type 2 diabetes, however they have become popularized over the past couple of months for weight loss.

Many people are calling them miracle drugs when it comes to weight loss, and no doubt there are some incredible success stories being shared. However, these drugs are not without side effects, and not all providers are properly communicating those side effects before prescribing the drugs.

Let’s take a closer look into how these drugs actually work, as well as the pros and cons of using them for weight loss.

Understanding Ozempic

Ozempic belongs to a class of drugs known as GLP-1 receptor antagonists, meaning it mimics the effects of a hormone called glucagon-like peptide-1 (GLP-1). This hormone promotes the feeling of satiety, as well as regulating blood sugar.

The drug works by slowing down stomach emptying, which keeps you feeling full, and stimulates your body to produce more insulin, which lowers blood sugar levels.

As a result, most people naturally eat less calories because they feel full, which leads to weight loss.

In addition, if insulin resistance is contributing to weight gain, the improved blood sugar balance can also contribute to weight loss.

Factors to Consider

This medication is an effective treatment for people with Type 2 Diabetes.

And while using this medication for weight loss may sound great in theory, there are some factors to consider before jumping head-first into taking these injections.

One of the reasons that the drug works for weight loss is that it targets insulin resistance. But while the drug may correct this problem for the time being, it does not treat the root cause of insulin resistance, which means the problem will still be there when you stop taking the drug.

Addressing these root causes– whether that be a gut issue, inflammation, a thyroid problem–  alongside lifestyle modifications, is essential for long-term success.

Potential Downsides of Taking Ozempic for Weight Loss

While Ozempic will likely promote weight loss, it is important to be aware of potential downsides associated with its usage. Some of these downsides include:

  • Impaired Gut Motility: Ozempic works by slowing down gut motility, which is why you feel full for longer. The problem with this is that impaired gut motility also increases your risk for gut imbalances, like small intestine bacterial overgrowth (SIBO) and dysbiosis. As a practitioner that works with many clients with gut issues, I frequently see poor gut motility as a contributor to chronic digestive problems.

  • Digestive Issues: The most common symptoms people experience while taking this drug are nausea, vomiting, abdominal pain, diarrhea, or constipation. The reason for this is that the drug slows gut motility. Unfortunately, there is nothing we can do to improve gut motility while taking Ozempic, because we can’t both mimic the hormone GLP-1 and counteract its effects at the same time.

  • Low Stomach Acid: Ozempic also decreases gastric secretions, which can lead to low levels of stomach acid. Stomach acid aids in the digestion of foods, activation of digestive enzymes, defense against pathogens, and the absorption of certain nutrients. Without proper stomach acid, you may be prone to nutrient deficiencies, small intestinal bacterial overgrowth (SIBO), increased risk of infections, and gastroesophageal reflux disease (GERD).

  • Muscle Loss and Decreased Metabolism: Long-term use of Ozempic has been linked to muscle loss, which decreases metabolism. The loss of muscle mass is a significant reason that many people gain the weight back after stopping the drug.

Exploring Natural Alternatives to Ozempic

Ozempic works by mimicking the hormone GLP-1. The good news is that there are several natural ways that we can boost GLP-1 in the body, without all the negative side effects that come with Ozempic. Here are some lifestyle changes to consider:

Prioritize Protein and Fiber

Both protein and fiber increase GLP-1 and promote feelings of satiety. Prioritize at least 20-30 grams of protein and 5-15 grams of fiber and you will be less likely to overeat and less hungry between meals.

Eat More Polyphenols

Polyphenols are plant chemicals that increase GLP-1, as well as provide many other health benefits. Foods high in flavonoids include dark berries, red wine, green tea, citrus fruits, and olive oil. These foods also decrease inflammation in the body, which can improve insulin resistance.

Ingest Calcium and Protein Together

A recent study has shown that consuming calcium and protein together can stimulate GLP-1 release. Include high-protein and high-calcium foods like yogurt, cheese, milk, beans, sardines, nuts, and seeds in your diet.

Daily Movement

We already know that movement is helpful for weight loss, but research shows that exercise can increase GLP-1 production by up to 50%. Both cardiovascular exercise and weight training can increase production of GLP-1, and weight training has the added benefit of improving insulin sensitivity.

Take Apple Cider Vinegar

Apple cider vinegar contains acetic acid, which has been shown in studies to prevent blood sugar spikes after meals and suppress appetite. Start your meals with a salad topped with olive oil and apple cider vinegar or drink 1 tablespoon of vinegar diluted in water before meals.

Optimize Gut Health

GLP-1 is a hormone that is made in the gut, which means a healthy gut is crucial for optimizing GLP-1. Consuming foods that support gut health, like foods rich in prebiotic fiber and fermented foods can support optimal production of GLP-1.


There are several supplements that have been found in studies to increase GLP-1 and support weight loss. Berberine, resveratrol, green tea, and curcumin (the active component of turmeric) have all been shown to support GLP-1. Prebiotic and probiotic supplements may also boost GLP-1 by increasing beneficial bacteria in the gut.

Key Takeaways

There is no doubt that Ozempic can be effective in promoting weight loss. However, the results do not come without risk. Before jumping on the “Ozempic train,” you should first consider the potential downsides of the drug, and also look at what’s driving the underlying cause of your weight loss resistance.

While Ozempic can provide weight loss and temporary regulation of blood sugar levels, it is likely not a long-term solution, unless you plan to remain on the drug for life.

There are numerous natural approaches that can promote appetite regulation, improve insulin sensitivity, and lead to weight loss. These natural approaches may not be a quick fix, but they provide results without the adverse side effects associated with the medication.

Need help losing weight in a sustainable way? Apply for my coaching program, Nourish & THRIVE to get the support and accountability you need to lose weight and keep it off for good.

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