GLP-1 Receptor agonists drugs have surged with roughly 1 in 8 adults (about 30 million Americans) using these injectables. From Ozempic to Wegovy to Mounjaro to Zepbound these “miracle shots” are now being offered to people for moderate weight loss and the FDA has approved for ages 8+. But how do they work? Are there side effects to consider? Are there natural safer alternatives?
GLP-1 drugs mimic a natural hormone glucagon-like peptide-1 (GLP-1) which impacts satiety and blood sugar levels. The injectables send the brain the “I’m full” signal and they decrease gastric emptying to support appetite suppression and weight loss. The medications are stronger than the body’s natural GLP-1 production which can interfere with the body’s natural feedback signals while driving pancreatic and digestive stress.
As these drugs have increased in popularity, the side effects and reports of concerns have increased as well including: nausea, vomiting, diarrhea, constipation, stomach pain, headaches, fatigue, dizziness, and serious nutritional deficiency. Serious risks include pancreatitis, gallbladder issues, intestinal obstruction, and many are prone to gut infection as the delayed gastric emptying can lead to putrified (rotten….eww) foods driving opportunistic bacterial infection.
Beyond concerning side effects above, research shows a 195% increase risk of depression with increases also in anxiety and suicide ideation (reference 1). Still the most remarkable of concerns is in the loss of muscle and bone as this significantly increases the risk of disease and death. Studies show that 20-50% of weight lost comes from muscle; this means of every 10 pounds lost, 2-5 pounds will be lean mass further lowering metabolism and setting up the individual for body fat gains when off medication (reference 2). In fact, a large meta-analysis looking at 3,771 users of GLP-1 drugs (from 18 RCT studies) showed discontinuation of GLP-1 drugs resulted in significant metabolic rebound, characterized by a body weight gain, an increase in HbA1c, waist circumference increase, blood pressure, and fasting plasma glucose also showed significant deterioration.
These drugs only “work” when you are on them and when you are off of them due to the muscle loss and pancreatic stress there are often dramatic declines that may push you into more serious health concerns. Why use these expensive risky injectable drugs when you can support your body in natural GLP-1 production?
How to Boost your GLP-1 Naturally:
Protein Sparing Modified Fasting: can mimic the impacts of GLP-1 weight loss while losing more dominantly from fat, holding muscle sparing effects, and enhancing discipline and mental health. Meals composed of higher amounts of protein stimulate GLP-1 secretion remarkably and are associated with reduced blood sugar and/or enhanced satiety.
→ This looks like 3 day sprints per week of around 600-900 calories, 90-130g protein, 30-50g fat, and <30g carbs. I have a podcast on the topic coming out on Monday
→ Beyond PSMF for more dynamic weight loss, aiming to meet at least 1g protein per ideal pound of body weight is a great way to naturally boost GLP-1
→ Consider 1 scoop daily of my Whey Protect as a clean lab-tested protein powder providing BCAAs and leucine to support muscle maintenance and gains
Berberine Boost: Berberine serves as both nature’s Ozempic and nature’s Metformin with GLP-1 secretion and hypoglycemic properties. This formula is the go-to for appetite regulation, body fat burn, and blood sugar control. The bitter alkaloid properties of berberine triggering bitter taste receptors in the gut to support GLP-1 production and release. Berberine aids in glucose regulating effects by working on AMPK enzyme that brings glucose into the muscle and tissues while aiding in body fat burn. Unlike GLP-1s Berberine has a favorable impact on the microbiome serving to reduce presence of overgrowth of yeast or infectious bacteria while promoting short-chain fatty acid (SCFA) production to protect gut cell health and serve as a natural energy source.
→ Take 2 tablets Berberine Boost 2-3 times daily with food
Consume an Abundance of Antioxidants: flavonoids like curcumin, EGCG, and quercetin have all been shown to aid in GLP-1 release and activity while reducing oxidative stress and inflammation in the body. These foods also have gut supporting compounds and fiber to aid with digestive health and satiety.
→ Consume Green Tea at 2 cups daily, check out my teas here
→ Eat the Rainbow! Get 4-5 colors of produce in your diet daily from 2-3 fruit and 4-5 veggie choices
Power up with Probiotics: GLP-1 is made in the gut and beneficial bacteria can aid in secretion and production. Probiotics also aid in reducing insulin resistance while supporting nutrient absorption and production. Rather than causing nausea, diarrhea, constipation, or other digestive problems associated with GLP-1 injectables, probiotics can enhance digestive health and reduce belly bloating.
→ Consume fermented vegetables, cultured dairy, kombucha, and other probiotic-rich foods aiming for 1-2 choices daily.
→ Restore Baseline Probiotic 1 at bed. Supplement with the two most well-researched strains Bifidobacterium and Lactobacillus species contributing to production of GLP-1 as well as SCFA to further support metabolic health.
As your body increases GLP-1 naturally through these dietary and supplement approaches you will experience less cravings and improved blood sugar stability along with favorable body composition shift. Also we will see glucose, insulin, and leptin levels regulate which supports metabolism and mental health.
The weekly injections stimulate GLP-1 at higher levels and stay in the body longer than the natural production and metabolites you'd get with my food-as-medicine approach. When we constantly suppress appetite and delay gastric emptying we can see severe side effects.
Using a food-as-medicine approach allows for appetite regulation without suppression; this is a BIG difference because a will to eat is correlated with a will to live. I want you to learn through our time together which foods honor and serve your body and make you feel empowered to eat in balance. I work with your to use whole real foods to make amazing flavorful dishes, I help you redefine your relationship with food, not pull food out of the equation.
Now if you are on a GLP-1 drug I want to support you in mitigating or offsetting the side effects of the drug and to limit the side effects. Here are priorities and considerations:
Offset the digestive disturbances and potential putrefaction of food with a quality probiotic and digestive enzyme.
Take Restore Baseline Probiotic 1 at bed daily
Take Digestaid 10-15 min prior to meals
Prevent muscle wasting with ample protein intake and Whey Protect. Whey Protect provides leucine at >2.5g per scoop to prevent sarcopenia, muscle breakdown, along with branch chained amino acids to support muscle maintenance and gains. When appetite is suppressed the use of a quality protein powder is key to meet your daily needs. Aim for 1g protein per pound of ideal body weight and focus on protein first at all meals.
Whey Protect 1-2 scoops daily, due to potentially limited appetite consider mixing with just 5-6oz milk and ⅓ cup frozen fruit or try stirring a scoop into ½ cup Greek Yogurt, optionally add berries and honey once incorporated.
Prevent nutrient deficiency with a quality multivitamin. If your appetite is chronically reduced you are not only taking in less calories, but you are likely taking in less nutrients. Deficiency of B-vitamins, fat soluble vitamins (D, A, K, E), magnesium, zinc, and calcium have all been seen with users of these medications.
Take MultiDefense 1 twice daily with food
*purchase the with iron variant if known anemia or if a female that is cycling monthly
Prevent "Ozempic face" and Skin Sag with Collagen Peptides. Collagen can aid in supporting connective tissue. Aim for a diet rich in collagen by consuming bone-in, skin-on cuts of protein and drinking or making soups with bone broth. Supplement with a collagen protein powder that has Verisol peptide such as my Pure Collagen, to aid in skin elasticity, prevent cellulite, and to promote healthy turgidity vs. sag.
2 scoops Pure Collagen daily, add to your coffee or throw in a protein shake with Whey Protect
Reference:
1.Kornelius, E., Huang, JY., Lo, SC. et al. The risk of depression, anxiety, and suicidal behavior in patients with obesity on glucagon like peptide-1 receptor agonist therapy. Sci Rep 14, 24433 (2024). https://doi.org/10.1038/s41598-024-75965-2
2. Alexandr Ceasovschih, Andreea Asaftei, Maria Giovanna Lupo, Stanislav Kotlyarov, Hana Bartušková, Anastasia Balta, Victorita Sorodoc, Laurentiu Sorodoc, Maciej Banach, Glucagon-like peptide-1 receptor agonists and muscle mass effects, Pharmacological Research, Volume 220, 2025, 107927, ISSN 1043-6618, https://doi.org/10.1016/j.phrs.2025.107927
3. Tzang CC, Wu PH, Luo CA, Chen ZT, Lee YT, Huang ES, Kang YF, Lin WC, Tzang BS, Hsu TC. Metabolic rebound after GLP-1 receptor agonist discontinuation: a systematic review and meta-analysis. EClinicalMedicine. 2025 Nov 28;90:103680. doi: 10.1016/j.eclinm.2025.103680. PMID: 41399474; PMCID: PMC12702299.
4. Neag MA, Mocan A, Echeverría J, Pop RM, Bocsan CI, Crişan G, Buzoianu AD. Berberine: Botanical Occurrence, Traditional Uses, Extraction Methods, and Relevance in Cardiovascular, Metabolic, Hepatic, and Renal Disorders. Front Pharmacol. 2018 Aug 21;9:557. doi: 10.3389/fphar.2018.00557. PMID: 30186157; PMCID: PMC6111450.
5. Hira T, Trakooncharoenvit A, Taguchi H, Hara H. Improvement of Glucose Tolerance by Food Factors Having Glucagon-Like Peptide-1 Releasing Activity. Int J Mol Sci. 2021 Jun 21;22(12):6623. doi: 10.3390/ijms22126623. PMID: 34205659; PMCID: PMC8235588.
