Exploring Natural Alternatives to GLP-1 Weight Loss Medication

for In the pursuit of combating obesity and its associated health risks, the medical community has exploded in its use of GLP-1 receptor agonist (GLP-1 RA) medications. However, not everyone can or wants to pursue these options. In such cases, exploring natural alternatives becomes crucial. Let's delve into some of these alternatives and understand how they offer viable paths to weight loss and improved health.

Challenging the Notion of Medication as the Sole Solution

While GLP-1 medications have proven effective for many individuals, they are not without limitations. Factors such as not meeting the criteria for use, affordability (cost can be $1,000 per month), side effects, and needing to be on medication for life to avoid rebound weight gain can pose significant challenges. Moreover, relying solely on medication overlooks the fact that obesity and metabolic diseases have many contributors.

Identifying Alternative Causes

Is the reason for the increase in obesity and diabetes rates the lack of medication as was presented in a recent workshop I attended? Or, are the processed foods, designed to be addictive, the real root cause of our obesity and diabetes epidemic? Research indicates a strong link between ultra-processed foods and 32 various health issues, including obesity.

Additionally, emerging studies shed light on the crucial role of the gut microbiome in impacting our metabolism and weight. These 100 trillion organisms that live in our digestive tract are necessary for health, but when an imbalance of unhealthy organisms occurs, research is showing it actually leads to conditions like type 2 diabetes and obesity.

An example of the impact of unhealthy microbes was found when twin rats switched gut microbes. In this experiment the thin rat became obese and the obese rat became thin. Studies have found that there is a signature pattern of organisms in diabetics. It sounds like these microorganisms are pretty powerful! Since dietary choices determine whether we have more of the good guys than the bad in our gut, our S.A.D (Standard American Diet) isn’t helping.

Embracing an Alternative Diet

A whole-food, plant-based diet emerges as a potent alternative to medication-based approaches. Such a diet not only aids in weight loss (10-15% of body weight) but also nourishes the body with essential nutrients. I heard of one happy medication user who exclaimed, “I can only drink 4/5 of my milkshake now!” While quantity matters, so also does quality. Continuing the same nutrient-poor diet will not promote long-term health.

By focusing on quality whole foods, individuals can experience the same feeling of satiety or satisfaction after eating, while promoting long-term health. Medication may suppress food cravings, what many refer to as “food noise”, i.e. the constant desire for food. However, retraining the brain and taste buds through dietary changes offers a sustainable solution. A free handout outlining simple steps to Curbing Cravings is available at abbykurthnutrition.coach.

Adopting an Alternative Mindset

Shifting from a "diet" mindset to a lifestyle approach is pivotal. While medications offer a quick fix with rapid weight loss, my experience as a health coach has allowed me to see people changing their mindset to embrace healthy eating as a means to enhance life. You too can find the strengths (motivation, confidence, or importance) needed to achieve your health goals.

Exploring Alternative Support

For those exploring natural alternatives, various avenues offer promising results. From dietary modifications to research on specific supplements and herbs, several options exist:

Healthy Diet: Incorporating plant-based fats, omega-3 fatty acids, lean protein, and fiber-rich foods supports weight loss and overall health.

Probiotics: Certain probiotic strains, such as Akkermansia, promote a healthy gut microbiome and may naturally boost GLP-1 levels. Says one source, Akkermansia “generates (byproducts) that support a healthy gut lining and naturally boosts GLP-1. “ I am experimenting on myself with this product.

Fiber Supplements: Because we know healthy gut organisms love fiber, psyllium husk or powder supplements can enhance gut health and support GLP-1 production.

Herbal Supplements:

Berberine: Berberine has been receiving a lot of attention as a way to increase GLP-1 instead of medication. Per the National Center for Complementary and Integrative Health, “Berberine is currently being studied for its effects on diabetes and risk factors for heart disease.”

Curcumin: An article, “Boosting GLP-1 by Natural Products” (Adv Exp Med Biol, 2021) mentioned curcumin as a way to boost GLP-1. One small study of humans showed reduced weight and blood sugar in people with Type 2 diabetes.

Ginseng: Ginseng is a helpful herb for overall health and in human studies did seem to improve blood sugar control in people with diabetes. (Chen, et al, 2019)

Wild bitter gourd (Momordica charantia): This herb has also been shown to result in a decrease in weight and improved blood sugar control.

As always, you should research whether these herbs are appropriate for you.

Conclusion

While GLP-1 medications offer benefits for weight loss and metabolic health, they are not the sole solution. Natural alternatives encompass dietary modifications, mindset shifts, and targeted supplementation which offer some hope for improving health naturally. By embracing these alternatives, individuals can embark on a journey toward sustainable well-being.

By Abby Kurth, MPH, MS Nutrition, Clinical Nutritionist, Certified Health and Wellbeing Coach and author of Wellness is More Than Weight: Steps to Improve Your Habits and Your Health (Amazon). A free personalized plan to more easily embrace healthier habits and other free resources are available at abbykurthnutrition.coach.

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