Ozempic, the popular weight loss drug, is everywhere right now. And with its rise in popularity, there’s a growing interest in the mechanisms behind its success and concerns around the long-term side effects. 

Medical professionals and health-centric people alike are searching for natural alternatives to ozempic that can achieve similar outcomes. 

Ozempic is a GLP-1 agonist, giving it the ability to help you drop weight quickly. Glucagon-like peptide-1 (GLP-1), is a hormone that plays a crucial role in appetite control, metabolism, and blood sugar regulation. 

While medications that positively impact GLP-1 such as Ozempic are effective, they can come with significant risks and side effects (1). Fortunately, natural compounds and lifestyle changes offer a sustainable and side-effect-free way to boost GLP-1, helping to regulate weight and improve metabolic health, naturally. 

What is GLP-1?

GLP-1, or glucagon-like peptide-1, is a hormone that gets produced in the intestines and the brain up to one hour after eating (2). If you’ve ever wondered “what is GLP-1?”, it’s essentially the body’s natural satiety signal and blood sugar regulator. 

When GLP-1 becomes dysregulated, metabolic chaos and weight gain often follow. This is because low levels can lead to overeating and craving sugary, processed foods to counteract blood sugar spikes.

The popular class of medications, semaglutide, which includes Ozempic, act as GLP-1 receptor agonists, meaning they mimic the action of this hormone.

Traditionally, these medications were used in the management of diabetes due to their ability to regulate blood sugar, but today they are most revered for weight loss because of their powerful effects on appetite control and satiety.

While no one is deficient in Ozempic, you can have low levels of GLP-1, and anything that can modulate it has ripple effects across our physiology. Through optimizing GLP-1 production or mimicking it, there’s generally a noticeable difference in weight and blood sugar. Let’s explore how it works!

How Does GLP-1 Work? 

GLP-1 helps to decrease appetite, keep you full and support metabolism by acting on a few different pathways and organs. GLP-1 serves as a primary communicator between the gut and the brain.Here is how it works:

1. It stimulates nerve cells in the digestive tract to tell the brain that you’ve had enough to eat, which promotes a cascade of metabolic events telling you that you feel full and satisfied. 

2. It is able to assist in regulating the digestive process by slowing the rate at which food leaves the stomach and enters the small intestine. 

Often time food passes from the stomach to the intestine too quickly. This can cause overeating since the signal the brain needs to stop eating doesn’t get turned on.
Normalizing this process via increasing GLP-1 allows us to feel fuller sooner and longer, decreasing overall calorie intake. 

3. Lastly, it modulates blood sugar, a key player in weight management and metabolic health by prompting the pancreas to release insulin, the hormone required to take sugar out of the blood and into the cells. It also postpones glucagon production, the hormone that increases blood sugar. 

Additionally, new science is showing that GLP-1 impacts pathways that support fat storage - helping us to lean out. 

Ozempic vs Natural Supplements

The most popular weight loss medication, ozempic, mimics GLP-1 and activates the GLP-1 receptors. It is extremely effective at helping people drop weight, but it has a lot of potential side effects such as pancreatitis, gallbladder problems, kidney failure and negative changes to vision.

Ozempic doesn’t specifically target fat cells, so the dramatic weight loss comes from a combination of fat and lean muscle loss. Long term use can lead to low bone density, nutrient deficiencies and sarcopenia. 

Like many medications, ozempic has its place, but more and more people are looking for side effect free, natural alternatives that can influence GLP-1. 

Thankfully, you don't need medication to alter your appetite- you can biohack your way to higher GLP-1 levels through targeted supplementation and lifestyle modifications. 

Research shows that naturally boosting GLP-1 levels leads to beneficial effects on weight, appetite control and blood sugar regulation. 

The major difference between ozempic and natural compounds is that natural compounds increase the body's ability to produce a healthy amount of GLP-1, whereas ozempic floods the GLP-1 receptors. 

Because of this, supplements used to modulate GLP-1 don’t cause rapid weight loss- they are a slow burn, don’t have any side effects and are a sustainable addition to a weight loss program. 

Lets  highlight the two most studied, natural compounds that have been researched for their ability to increase GLP-1- leading to weight loss, while having several other metabolic benefits.

Berberine for Weightloss 

Berberine, a natural plant compound has shown promise as a natural alternative to ozempic and is even known as nature's Ozempic because it mimics it in 3 main ways: 

1. It has been shown to increase GLP-1 (3)
2. It slows down digestion and promotes feelings of fullness
3. It improves insulin resistance (4, 5)

Mechanism wise, berberine is a unique natural compound for weight loss because it increases GLP-1 two main ways: 

1. It protects the cells in the gut that produce GLP-1 from damage

2. It up-regulates the production of short chain fatty acids (SCFAs) that promote the production of GLP-1 

Additionally Berberine supports weight loss by(6):

1. Activating  AMPK: an enzyme known to regulate metabolism in a way similar to GLP-1 agonists
2. Potentially reducing the accumulation of fat cells
3. Increasing brown adipose tissue: a type of fat that burns calories and increases metabolic activity 
4.Alters the composition of the gut microbiome: to favor the growth of bacteria that support weight loss 

You can learn more about  berberine and check out our favorite brand here! 

Curcumin for Weightloss 

Curcumin is another known great natural alternative to ozempic. It is a  ‘secretagogue’ meaning it can stimulate GLP-1 secretion to a significant degree (7). 

Scientific research shows that curcumin helps to regulate glucose and it behaves similarly to semaglutide medications. 

Beyond this, curcumin is well known for its ability to help with weight regulation because it: 

• inhibits fat cell formation

•  promotes the death of fat cells

•  acts on several hormones that play a role in weight and weight loss (8). 

It also reduces inflammation and supports detoxification- two often overlooked pieces of the weight loss puzzle. 

Shop our best selling curcumin here!  We also love this one that has boron for added health benefits. 

How to Increase GLP 1 Naturally 

Supplements such as berberine and curcumin can help to naturally  increase GLP-1 levels. Additionally, diet and lifestyle can play a big role- and the combination of all three can yield even greater results. 

Foods That Increase GLP-1

1. Protein rich foods: when protein is broken down- its components amino acids and peptides stimulate the production and release of GLP-1. 

Think: Ground turkey, chicken breast, skinless chicken thighs ground beef, steak, pork tenderloin and eggs

2.Foods High In Fibre: Increases short chain fatty acids, which prompt the production of GLP-1
Think: oats, legumes, apples, carrots, chia and fruits + veggies in general
Healthy fats: these encourage GLP-1 release. Think: nuts, fatty fish like salmon, avocado and olives

3.Bitter Foods: support the cells that make GLP-1, and activate receptors in the gut that signal its release. 
Think: bitter greens such as dandelion and arugula, dark chocolate and black coffee 

Other Ways to Increase GLP-1 Naturally

Increasing GLP-1 for weight loss isn’t just about what is being consumed. Lifestyle factors and daily habits impact this hormone as well. Below are three main lifestyle factors to consider when looking to increase GLP-1 naturally. 

1. Exercise: Research shows that cardiovascular exercise such as running, brisk walking and cycling has been shown to increase glp-1 secretion. Weight training also shows a similar effect and it’s typically recommended to incorporate both

2. Sleep: Low quality and fragmented sleep can decrease the amount of GLP-1 produced, and conversely sleeping well allows adequate amounts to be made 

3. Mindful Eating: Slowing down while eating and chewing food thoroughly, increases GLP-1 and can prevent overeating 

Ozempic may dominate the conversation around weight loss, but it’s not the only path to balancing GLP-1. Natural compounds like berberine and curcumin, combined with dietary strategies, offer powerful alternatives for those seeking to optimize metabolism, control appetite, and manage blood sugar levels without the downsides of medication. These approaches not only enhance GLP-1 but also provide a range of additional health benefits, making them a sustainable choice for long-term weight and metabolic support. By harnessing the body’s natural systems, you can take a step toward achieving your health goals safely and effectively.

Author: Lisa Kowalyk, CNP, Bkin

Medical Disclaimer
The information provided in this blog is intended for educational purposes only and should not be taken as medical advice. It is not a substitute for professional medical care, diagnosis, or treatment. Always seek the guidance of your physician or another qualified healthcare provider with any questions you may have regarding your health, medical condition, or treatment options. Never disregard professional medical advice or delay seeking care because of something you have read here.