(For more information on injectables, click through our sister publication’s story: Ozempic for Women Over 50? 5 Doctors Weigh In on the New Weight-Loss Injectables)

The downsides of weight loss injectables

For all that semuglutide can do, the drug does have its downsides. Wegovy and Ozempic have to be injected on a regular basis. And while costs (usually around $1,200 per month) are covered by most insurance plans for diabetes, you may have to pay out-of-pocket for weight loss purposes. Same goes for Rybelsus, a pill form of semuglutide that’s approved for treating diabetes but can be used off-label for weight loss. (For more on Rybelsus, click through Rybelsus vs Ozempic.)

The medications can also trigger side effects that include nausea, diarrhea and fatigue. Plus, they carry potential risks of thyroid tumors, cancer, pancreatitis and gallbladder and kidney problems. What’s more, the weight you’ve lost can come back when you stop taking the drug. Researchers reporting in Diabetes, Obesity and Metabolism found people who discontinued Wegovy regained two-thirds of lost weight within one year.

The best natural GLP-1 alternatives

GLP-1 agonists can be an inspiration for anyone hoping to drop excess pounds, notes Columbia University–trained nutrition expert Fred Pescatore, MD. And in welcome news, he adds, “It’s easy to mimic the effects of the medications without their drawbacks.” Here, the simple strategies that boost GLP-1 naturally.

Make breakfast your biggest meal of the day

Love indulging in a hearty breakfast? Go ahead and enjoy! A study in the journal Diabetologia found that when people consumed a generous breakfast and a light dinner, their GLP-1 levels were 30% higher than when they reversed the pattern. The body’s circadian clock triggers a natural GLP-1 uptick in the morning. That means eating ample morning calories optimizes GLP-1 release all day by working in sync with your internal timekeeper. (Click through to see how a protein-rich breakfast like proffee speeds weight loss.)

Switch up your sweetener

Sure, sipping beverages that contain “fake sugars” such as sucralose and acefsulfame-K will save you some calories . But as Dr. Pescatore points out, it will also block your body’s ability to produce GLP-1. In fact, one study found ingesting the artificial sweeteners daily lowered folks’ GLP-1 levels by 35% within two weeks. Instead, Dr. Pescatore recommends stirring a low-calorie option called allulose into lemonade, coffee and tea. Experts reporting in Food Science and Technology Research found the sweetener lifted women’s GLP-1 by 70% in 1 hour. One to try: Rx Sugar Allulose (Buy from Walgreens.com, $9.99). (Click through to see how woman made weight loss effortless by switching to allulose sweetener.)

Drizzle EVOO over your favorite dishes

Using olive oil in marinades, dressings and veggie dishes boosts more than flavor: Researchers reporting in the American Journal of Clinical Nutrition found enjoying 3 to 4 Tbs. of the oil in place of butter increased GLP-1 43% within a single day. The monounsaturated fatty acids found in olive oil spur an uptick in GLP-1 release. And the polyphenol compounds it contains blunt the breakdown of the hormone in the body. Tip: Opt for extra virgin olive oil whenever possible. In a study published in the journal Nutrients, it proved 63% higher in polyphenols than refined olive oil.

Challenge friends to a game of pickleball

Or dance in your living room. Moving your muscles activates the sympathetic nervous system to stimulate GLP-1 release. And in an International Journal of Preventive Medicine study, folks who got three hours of exercise weekly for 12 weeks experienced increases in GLP-1 that were 733% greater than their less-active counterparts. Dr. Pescatore advises engaging in fun activities like dancing, bicycling, badminton or pickleball for 20 to 30 minutes daily. “The key is to choose something you enjoy — that way, you’ll do it gladly rather than dreading it,” he says. (Click through to see why fitness legend Denise Austin loves pickleball.)

Make green veggies your go-to

Vegetables such as broccoli, Brussels sprouts and cabbage activate bitter taste receptors in the gut, which stimulates GLP-1 release. Plus, the veggies’ natural fiber slows stomach emptying , another way drugs such as Ozempic support slimming. Dr. Shah says, “If you eat these vegetables with two meals a day, you’ll change your body in ways you’d never imagine.”

Structures called thylakoids found in leafy greens also have a study backed ability to lift GLP-1. In fact, findings in the journal Appetite suggest enjoying ½ cup of leafy greens such as spinach, kale and collards increases GLP-1 by 250% within 30 minutes. And as a result, cravings for sweets drop by 93% for up to three hours . Experts explain thylakoids inhibit the activity of pancreatic lipase, an enzyme that blunts GLP-1 release. (Click through to learn more about the health benefits of leafy greens.)

Savor a cheeseburger for dinner

Or enjoy chicken parm. “Protein-rich foods such as beef and chicken nourish intestinal cells that produce GLP-1, as does the calcium in cheese,” explains Dr. Pescatore. That’s why research in Advances in Nutrition suggests eating meat and cheese raises GLP-1 by 300% in just 90 minutes. The tasty way to get the benefits: Aim for at least two servings of beef, poultry, fish and eggs paired with two servings of cheese daily.

Consider a berberine boost

Experts have long known that berberine, a compound derived from plants such as Indian barberry, goldenseal, and Oregon grape, has an impressive ability to balance blood sugar. And findings in the journal Nutrition and Diabetes suggest supplementing with berberine can optimize GLP-1 levels within 8 weeks. The compound defends cells that secrete GLP-1 against damage that can sabotage production of the hormone. The dose Dr. Pescatore recommends: 500 mg., three times daily. One to try: Solaray Vital Extracts Berberine 500 mg. (Buy from iHerb.com, $19.99). (Click through to learn more about berberine, which has been dubbed “nature’s Ozempic”.)

Add a dash of cinnamon to desserts

Good news for cinnamon lovers: Enjoying 1 tsp. of the spice can lift GLP-1 levels by 89% for 2 1/2 hours. So say researchers reporting in The American Journal of Clinical Nutrition, who note cinnamon stimulates L-cells in the gut that produce the hormone. Folks in the study stirred cinnamon into rice pudding, but it also makes a great addition to fresh fruit and yogurt parfaits.

Read on to learn more about weight loss injectables and if they’re right for you:

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine, Woman’s World.

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