Biohacking Weight Loss Without Ozempic, Mounjaro and Wegovy | with Angela Hywood
New gen weight loss drugs work by mimicking our ‘fullness’ hormone, but research now says you can boost it through diet and herbal medicines alone!
They have been the-most-talked-about drugs of the last decade, maybe even the century. The new fat-shedding injection weight loss drugs can help people shed up to a fifth of their body weight and bring a raft of health benefits, including reduced risk of diabetes and heart disease. However…it turns out, that it's common for a person to regain weight after they stop Ozempic or a similar medication. In one study, individuals who stopped taking semaglutide (the active ingredient in Ozempic and Wegovy) and quit lifestyle interventions gained two-thirds of their weight back a year later.
Why?
If nothing changes, nothing changes! Little to no dietary education is given with these injections and people are simply not taught or guided as to how to eat while on these weight loss drugs. What is scary, is that most of weight loss is muscle mass (sarcopenia), not fat (adipose tissue)... which is dangerous.
"Studies published in Current Diabetes Reviews and Endocrinology and Metabolism have found that semaglutide (Ozempic) can ultimately lead to sarcopenia, which is characterised by loss of muscle, strength, and function"
Lifestyle changes such as increasing protein intake and incorporating strength and resistance training can help combat muscle and bone density loss while taking GLP-1 medications.
“Ozempic Can Cause Major Loss of Muscle Mass and Reduce Bone Density”
The new generation of weight loss drugs (Wegovy, Saxenda and Mounjarno) have been designed to mimic the hormones that control our appetite, though at a turbo-charged rate. Some doctors believe you can amplify these processes naturally, simply by adding certain foods to your diet.
How does the hormone work?
When we eat, our intestine produces two hormones called incretins: glucagon-like peptide 1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP). When scientists discovered, in the 1990s, that incretins tell the pancreas to release insulin, they developed drugs mimicking their effects to treat diabetes (which occurs when the pancreas produces none or too little insulin), explains John Wilding, a professor of medicine at the University of Liverpool.
“It was later discovered that these hormones (particularly GLP-1) also play a part in the ‘satiety system’ that signals to the brain when we are full after a meal” he says. This led to the development of the wave of obesity-fighting drugs that are hotly discussed today: semaglutide, known better by its brand names Wegovy (for weight loss) or Ozempic (for Type 2 diabetes), and liraglutide, known as Saxenda.
These drugs imitate the actions of GLP-1. They target the appetite control centre in the hypothalamus area of the brain to reduce hunger pangs; slow down the rate the food leaves the stomach, leaving users feeling fuller for longer; and tell the pancreas to release insulin, which lowers blood sugar.
But with the weight loss drugs results come unpleasant side effects. Digestive problems, including nausea and vomiting, are common. Inflammation of the pancreas, kidney failure and gallbladder problems are also listed as side effects and weight gain after ending treatment is common.
Here is the good news…there IS an alternative.
How can we get a similar effect through our diet?
If you don’t want to turn to weight loss drugs but feel like you’re battling against your appetite, studies suggest that some foods can raise levels of GLP-1 – acting like a natural Ozempic.
COOK WITH MORE OIL AND BUTTER
Though high in calories, eating oil and butter can help reduce hunger levels, says Dr Jason Fung, a Canadian nephrologist and weight management expert. In one study, participants ate soup with white bread either on its own, with 80g of olive oil or with 100g of butter. Results show that the oil and butter raised incretin levels 2.5-fold higher than eating the soup and bread alone. To get the same effect, simply add butter or oil to food when cooking. Ghee, tallow, coconut oil or MCT oil will also have this same effect. Our tip, make the oils from organic sources and if from animal fat, ensure it is an organic grass-fed source.
EAT 3G OF PROTEIN PER KG OF WEIGHT
Tripling protein intake, from around the recommended 0.75g per kg of body weight per day, to 2 to 3g of protein per kg each day, dramatically increases satiety and reduces the craving for snacking and overeating.
“It is already known that eating protein leads to greater satiety. For example, if you eat a steak versus if you eat cookies, you know you feel more full”.
But a study confirmed that people who followed a diet that was 30 per cent protein – who ate chicken at breakfast, a tuna and feta salad with yoghurt and soy milk at lunch and meat with rice for dinner – compared to 10 per cent protein, had lower levels of hunger and 50 per cent increased GLP-1 levels.
This may be related to the GLP effect – the higher protein leads to higher GLP, which leads to less hunger because that’s the effect of the satiety hormone.
PACK IN THE FRUIT AND VEG
Fibre, found in fruit, vegetables, wholegrains and beans, has been found to boost the amount of GLP-1 released by the body.
“If you eat more fibre, you’re getting a double-whammy effect. Fibre bulks out food, so it increases stretch receptors in the stomach, which leads to GLP-1 production, and it is digested slowly, which will leave you feeling fuller for longer”.
It is recommended to eat more high-fibre foods, such as fruit, vegetables, beans and lentils, and eating them before carbohydrates such as bread and pasta, to increase satiety. Aim for 30-40g of fibre in your diet every day! Here is a handy link to help you achieve your fibre goal.
BOOST BITTERS
You may struggle to find it in your local supermarket, but bitter foods like the bitter melon increase GLP-1 levels and therefore bring down hunger, a study found. The study only looked at bitter melon and other bitter foods or drinks may have the same effect. Bitter foods include bitter melon, cruciferous vegetables, dandelion greens, rocket and radicchio. You can also boost bitters with herbs before your meals. Try Floralia Bitters Drops or DiGest Forte tablets and use these about 10 minutes before each meal.
ADD TURMERIC, CINNAMON AND FENUGREEK
The spice turmeric features in most curries but it is curcumin, the bright yellow chemical found within the spice, that has a significant GLP effect and therefore naturally decreases hunger.
Other spices that are used in curry, such as cinnamon and fenugreek, also have the same effect and are even more powerful when consumed together. We recommend making curries with meat, fish or vegetables and adding turmeric to feel fuller.
To get the right herbs, excellent quality, the correct doses and daily consistency, try a targeted herbal formula, such as MediHerb Curcuma Forte for your daily turmeric which combines well with MediHerb Metabol Complex for your daily dose of cinnamon, fenugreek and bitter melon.
Original article published
The Telegraph: https://apple.news/AV3jbK7NdR8yVugcPOzDIDQ
To book an appointment for your personalised treatment plan book a consult with Angela here.
Naturopath and Founder of Floralia Wellness & Apothecary, Angela Hywood, has been specialising in women’s health, hormones and fertility for over 25 years.
