Just a year ago, I wouldn’t have guessed that GLP-1 medications like Ozempic would become such a common topic—at the dinner table, in client sessions, even in texts from friends who typically avoid anything “pharmaceutical.” Lately people are asking me for my opinion on GLP-1 medications – and what the best natural alternatives for GLP-1 medications for weight loss are. 

The rise of GLP-1 drugs is more than just a passing trend. It’s a reflection of how desperate—and ready—many people are for real solutions. In fact, on June 20 2025, the American College of Cardiology officially recommended GLP-1 medications as a FIRST LINE treatment for weight loss – meaning they recommend these medications over diet and lifestyle changes. As someone whose literal job it is to help people with healthy lifestyle changes, it honestly makes me a little sad that these drugs are now considered first line. However, I completely understand that for some people, they are the only thing that has helped them see real progress. Because of that, I even wrote an ebook to help people optimize their health while taking GLP-1’s. 

These medications promise rapid weight loss, blood sugar control, and for some, a renewed sense of hope. But there’s a lot beneath the surface that’s not being said.

Let’s unpack the story behind these medications, the real science of weight loss, and how nature might offer a better long-term strategy for many of us.

What Are GLP-1 Drugs and Why Is Everyone Talking About Them?

Ozempic, Wegovy, Mounjaro—these names are everywhere. Originally developed to treat Type 2 diabetes, these medications work by mimicking a hormone called GLP-1 (glucagon-like peptide-1). This hormone helps regulate blood sugar and reduces appetite.

When GLP-1 drugs hit the market, the weight loss results were so noticeable that they quickly expanded beyond diabetic treatment. Suddenly, a drug created to support blood sugar control was being used widely for weight management—and with strong results.

But while GLP-1 medications are effective, weight gain and metabolism are about far more than just appetite.

We’re surrounded by ultra-processed foods, chronic stress, disrupted sleep, and chemical exposures that interfere with hormonal balance. And for women, perimenopause and other hormonal shifts add another layer of complexity.

This is why many people struggle to lose weight—even when they eat well and exercise consistently.

The Catch: Side Effects, High Costs, and Weight Regain

There’s no question that GLP-1 drugs can work, but there’s a cost—financially and physically.

Here’s what you should know:

• Cost: These medications are expensive. Most people pay out of pocket unless they meet strict insurance criteria.

• Long-Term Use: You’re expected to stay on them long-term. Once you stop, studies show that most people are back to their baseline weight after 1-2 years.

• Side Effects: About half of users report nausea. Other issues include constipation, heartburn, bloating, vomiting, gallbladder problems, pancreatitis, and more serious digestive concerns.

• Muscle Loss and Bone Density: Rapid weight loss often includes muscle loss, and some users show a decrease in bone density.

To be clear: I’m not against GLP-1 medications. They can be life-changing for some—especially people with diabetes who’ve already made significant lifestyle changes.

But if you’re thinking about them for weight loss alone, it’s important to know what you’re signing up for.

A Different Path: Boosting GLP-1 Naturally

You don’t have to rely solely on prescriptions to benefit from GLP-1. Certain foods, nutrients, and lifestyle strategies can help your body produce more of its own GLP-1, naturally and without the side effects.

Here’s how to support your body’s natural GLP-1 production:

1. Healthy Fats

• Olive oil, pistachios, and avocados support GLP-1 release.

• One study showed that pistachios with a carb-rich meal increased GLP-1 in overweight adults.

2. Protein-Rich Foods

• Eggs and plain yogurt help stimulate GLP-1 and promote satiety.

• Eggs also provide choline, which helps stabilize blood sugar.

• Focus on getting at least 30 grams of protein PER MEAL as protein helps build muscle & promotes satiety. If you are not sure what that looks like, be sure to get a palm-sized serving of protein (chicken, seafood, beef, etc) with each meal. 

3. Flavonoids

• Found in turmeric, cinnamon, rosemary, and green tea.

• Concentrated sources (like decaf green tea extract with EGCG) are especially effective. EGCG can also be found in supplement form (I like the one from Designs for Health). 

4. Berberine

• Often called “nature’s Ozempic.” Studies have shown that it is just as effective for Type 2 diabetes as the drug Metformin. 

• Just 1 gram per day has been shown to improve cholesterol, BMI, weight, and fasting glucose. I like Berberine Metabolic by Gaia Pro. 

• Check out this post for more information on the power of Berberine.

5. Gut Health

• Probiotics like Akkermansia muciniphila increase GLP-1 and help reduce body fat. Pendulum Akkermansia is my pick for a top choice supplement. 

• In one study, participants lost five pounds and one inch off their hips without changing their diet.

Stacking these habits—clean fats, adequate protein, targeted supplements, and gut health—can give your body the tools it needs to manage appetite and improve metabolic function from the inside out. Be sure to join my Fullscript Dispensary for 25% off quality supplements, including Berberine and Akkermansia!

The Bottom Line

GLP-1 drugs are changing the conversation around weight loss and metabolic health. But they’re not a magic solution. For many, the side effects, cost, and long-term commitment are too high.

The good news? You don’t have to choose between “all natural” or “all pharmaceutical.” By understanding your body, your hormones, and the power of nutrient-dense food and supplements, you can make informed choices that support lasting, sustainable health.

You can’t out-supplement an unhealthy lifestyle—but the right tools can support real change at the root.

Check out some of my other posts you may enjoy:

Are your hormones keeping you fat?

How to boost your metabolism as you age

If you are looking for some in-depth weight loss coaching, check out my 3-month Weight Loss Resistance package  here!