GLP-1 Medications - are there natural alternatives?

There's a growing trend around GLP-1 medications - initially developed for type 2 diabetes but has since gained extreme popularity for its weight loss benefits. Sold under names like Ozempic, Wegovy, Mounjaro and Saxenda working as a GLP-1 (glucagon-like peptide-1) that regulates blood sugar levels and promotes weight loss by suppressing appetite. If you are interested in a natural approach and are concerned about the medication’s potential side effects that include nausea, vomiting and long term safety concerns, there are natural alternatives such as lifestyle changes, supplements and herbs that may help balance blood sugar levels and aid in weight management. 

The key to weight management is in adopting a healthy lifestyle through a balanced diet, movement and stress management. There are specific nutrients that have blood balancing and appetite suppressing effects which can come in useful in  weight management.

• High Protein Diets: Protein is king when the aim is weight loss firstly, it helps to promote feelings of fullness and reduce hunger which can therefore lead to a calorie deficit. Secondly, protein helps build and maintain muscle mass which increases your resting metabolism and burns more calories whilst stabilising blood sugar levels. Protein rich foods like eggs, lean meats and fish can curb appetite and lead to weight loss

• High Fibre: One of the main actions of these weight-loss medications is it's slowing of gastic emptying. Similarly, fibre slows down digestion delaying emptying of the stomach thus promoting satiety and balancing blood sugar, particularly soluble fibre found in flaxseeds, chia seeds, legumes and oats are particularly effective.

• Healthy Fats: Fats from sources like nuts, olive oil and avocado can help balance blood sugar levels, reducing hunger. They also slow digestion leading to more sustained energy levels.

• Intermittent Fasting: Intermittent fasting such as the 16/8 timeframe has been shown to be very helpful for lowering blood sugar levels, improving fat metabolism and insulin sensitivity.

• Exercise: Both aerobic and resistance training are helpful tools for increasing insulin sensitivity and burn more calories, with resistance training having the added benefit of increasing and maintaining muscle mass speeding up metabolism.

There are some great natural supplements that can help blood sugar control and work on specific strains of gut bacteria which in turn regulates appetite.

• Alpha-Lipoic Acid (ALA): An antioxidant that converts glucose into energy has been shown to lower blood sugar levels and inflammation supporting weight loss by increasing metabolism and reducing the accumulation of fat.

• Berberine: a compound found in the plant Berberis has been shown to have profound results at lowering and then regulating blood sugar levels, improving insulin sensitivity and reducing the production of glucose in the liver. Some studies suggest it may also aid in weight loss as a result.

• Chromium Picolinate: A mineral that also helps control blood sugar by enhancing insulin’s effects in the body. It has been found to also reduce cravings and improve metabolism making this also extremely beneficial for weight loss. 

Probiotic Strains for weight management

The gut microbiome is a very important part of weight management as when it is out of balance it can contribute to weight gain and metabolic issues.

• Probiotic supplements: Some strains of probiotics such as Lactobacillus gasseri, bifidobacterium breve and Lactobacillus rhamnosus have all been linked to weight loss and blood sugar balance. They restore balance in the gut which can help with metabolic health.

• Fermented foods: yoghurt, kefir, sauerkraut and kimchi can all help support a balanced gut microbiome by reducing inflammation in the gut as well as lowering blood sugar levels and easing digestion. 

Herbs have been shown to help with glucose control.

• Cinnamon: this herb has been shown to improve insulin sensitivity and balance blood sugar levels. It also contains compounds that act like insulin in the body allowing for a better use of glucose. It helps with weight loss by reducing any post meal blood sugar spikes.

• Fenugreek: A herb rich in soluble fibre, it has been used for slowing down the absorption of carbohydrates which in turn improves blood sugar control reducing appetite.

• Bitter Melon (Momordica charantia): This herb contains compounds that act like insulin (like Cinnamon) lowering blood pressure, reducing appetite and aiding in weight loss.

In the relentless pursuit of weight loss, stress is often an overlooked factor. Yet, emerging research shows that cortisol—commonly known as the stress hormone—plays a crucial role in how the body stores fat, manages hunger, and even regulates metabolism. High-stress lifestyles can lead to elevated cortisol levels, which, over time, trigger a cascade of hormonal shifts that encourage fat storage, especially around the midsection. As scientists dive deeper into the relationship between cortisol and body weight, it becomes clear that managing stress is essential for achieving a balanced, healthy weight. Similarly, certain 'mindful' activities have been shown to activate various areas in the body including the vagus nerve that has a corresponding connection to the strains of gut bacteria mentioned above.

Mindfulness

Focusing on reducing stress and being fully present when eating has been shown to help with diabetes control and support weight loss.

• Stress: it elevates cortisol levels that leads to weight gain especially around the abdomen area. Meditation, yoga, deep breathing and low impact exercise can all help lower stress and aid in weight loss.

• Mindful eating: Being fully present at meals without rushing and chewing food properly whilst listening to your hunger cues, can be extremely beneficial and help have a better relationship with food leading to healthier food choices.

• Acupuncture - shown to be very beneficial by balancing the hormones involved in hunger and satiety such as ghrelin and leptin.

Whilst none of these natural remedies can completely replace a GLP-1 medication and its rapid results, combining a few strategies might offer some benefits without the adverse side effects of the medication and can address the root cause of a blood sugar imbalance. A balanced diet, exercise and the use of some herbs/supplements combined with mindfulness can greatly help balance blood sugar levels and aid in weight management. It is important to consult with your healthcare provider before starting any new supplement especially for those already taking medication as it may interfere.