Many people are now searching for "nature’s Ozempic" to benefit from GLP-1’s appetite-suppressing effect — but what really works, and what’s just hype?
Food increases your GLP-1 production
Every time you eat, your body releases GLP-1. This hormone helps slow you down so you stop eating before you overdo it.
However, for people with obesity, this response might not work as strongly.
Protein, fat, and fiber help you feel full
You can support your body by eating foods rich in protein, healthy fats, and fiber.
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These nutrients keep your stomach busy longer and extend feelings of fullness — which also naturally stimulates GLP-1.
‘Oatzempic’ do not works as well as medication
Social media has hyped "oatzempic" — a drink made of oats and lime — as a natural GLP-1 alternative.
In reality, the effect is minor, and you’re better off enjoying a regular bowl of oatmeal.
Exercise can boost GLP-1
Physical activity has been shown to increase GLP-1 levels, especially for people with type 2 diabetes.
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One workout can affect this hormone, but for steady benefits, aim for at least 150 minutes of moderate exercise and two strength sessions per week.
Weight loss can lower your GLP-1
Ironically, losing weight can actually decrease your body’s natural GLP-1.
This can make you feel hungrier again because the hormone that usually keeps you satisfied drops.
Supplements don't give you the same effect
Berberine and other herbal supplements are marketed as "nature’s Ozempic", but the science is still inconclusive.
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Clinical trials don’t show the same weight-loss effect as prescription medications, and you may risk side effects like nausea and bloating.
Fiber is your friend
There’s a reason fiber is a weight-loss staple. It helps trigger GLP-1 and reduces hunger.
Whole grains, fruits, and vegetables are worth adding if you want to boost this hormone naturally.
The effect of food is temporary
While all foods trigger GLP-1, the effect doesn’t last forever. Once your food is digested, GLP-1 levels drop and you’ll feel hungry again.
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That’s why it’s smart to choose foods that keep you full longer.
Diet alone can’t replace medication
GLP-1 medications are designed to have a strong and controlled effect that natural methods can’t fully match.
Prescription drugs like semaglutide reduce appetite significantly for a longer time — something diet and exercise can’t do by themselves.
Talk to your doctor about supplements
If you’re considering supplements like berberine to boost GLP-1, check with your doctor first.
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Some supplements can interact with other medications, and you may need dose adjustments to stay safe.
Artiklen er baseret på informationer fra WebMD.com.