It seems like every day there is a new celebrity, reality TV star or even your BFF who admits to taking a semaglutide medication (Ozempic, Wegovy, Rybelsus) – and whilst I am not against using these medications in the appropriate circumstances, it is important to remember that these medications were designed to mimic GLP-1, a naturally occurring hormone that we all produce.

Glucagon-like peptide-1 (GLP-1) is a hormone primarily produced in the intestines when we eat food. It plays a crucial role in regulating blood sugar levels by enhancing insulin secretion which means it helps lower blood sugar levels when they are elevated but not when they are normal or low. Additionally, GLP-1 suppresses glucagon secretion, which further helps to prevent the liver from producing and releasing too much glucose into the bloodstream. GLP-1 also slows gastric emptying, which helps us to feel full for longer after meals and therefore can help with appetite control. This action on the gut-brain axis can contribute to weight management by reducing overall food intake.

So, as these medication are based on natural physiological processes in the body there is so much we can do through diet, supplementation, exercise and lifestyle modifications to gain the effects of these medications more naturally…

1) Fabulous Fibre

One of the key mechanisms of these medications is to promote a sense of fullness and satiety by slowing down gastric clearance (the rate at which food moves through the digestive system). We can help promote these feelings of fullness by increasing the amount of fibre in our diet and if we do this through eating more low sugar fruits and vegetables we also reap the benefits of their vitamins, minerals and antioxidants. Fibre supplements such as psyllium husk, chia seed and zen basil seeds can also promote a feeling of fullness which is why I include them in my Breakfast Smoothie every morning.

2) Prioritize Protein

Eating 30g of protein at each meal can help reduce appetite and sugar cravings and help to regulate our blood sugar. Protein not only helps to release GLP-1 but also increases the levels of Peptide YY which helps us feel full and satiated and decreases the secretion of Ghrelin, often known as our hunger hormone that increases our appetite. Include a variety of protein sources in your daily diet (lean meats, fish, seafood, tofu, tempeh, quinoa, bean and lentils) and consider a great quality protein powder if you find you are not meeting your protein targets.

3) Super Supplements

Whilst I always recommend prioritizing diet before including supplements (you cannot out supplement a bad diet) Berberine supplements have been shown to have a positive impact on blood sugar levels by enhancing insulin sensitivity and reducing insulin resistance, have an impact on our hunger hormones making us feel more full and satiated and they may be able to lower cholesterol levels, especially LDL cholesterol (the “bad” cholesterol), and triglycerides.

4) Fitness Fixes

Strength training is the most effective form of exercise for blood sugar control and increasing insulin sensitivity (the opposite of insulin resistance). When we increase our protein intake and lift weights we increase our lean muscle mass. Increased muscle mass from strength training enhances glucose uptake by muscles, which is particularly beneficial for blood sugar control. Muscle tissue is highly metabolically active and the more lean muscle we have the better we can use the food we eat for fuel, rather than storing it as fat. Additionally, when muscles contract during this type of exercise they use any sugar or carbs in our bloodstream for fuel, creating benefits for both short term and long term blood sugar control.

5) Sleep & Stress

Chronic stress & lack of quality sleep can raise our cortisol levels (our stress hormone) which in turn can lead to increased blood sugar levels and increased hunger and appetite. Incorporating stress management techniques like meditation, yoga, or deep breathing exercises can help reduce cortisol levels and stabilize blood sugar, making it easier to maintain a healthy weight and prevent metabolic disorders. Adequate sleep is equally important, as poor sleep disrupts the balance of hormones that regulate hunger (ghrelin) and fullness (leptin), leading to increased appetite and poor blood sugar control. Aiming for 7-9 hours of quality sleep per night supports these hormonal balances improves metabolic health and helps with weight loss goals.

 

If you found this blog post helpful you’ll love my new FREE Masterclass – The Secrets of Fat Loss for Women Over 40+ in which I’ll be helping you understand both the science and the strategy of weight loss in perimenopause, menopause and post menopause.  ​Watch The Masterclass Here