Ozempic, Wegovy, Mounjaro, and Zepbound What’s the story?

These drugs are basically GLP-1 receptor agonists (GLP-1 RAs), a synthetic version of the naturally occurring GLP-1 hormone already present in our bodies, but with a rather more powerful and longer lasting effect

They have gained a lot of popularity lately due to their effect in altering the metabolic signalling in the body thereby suppressing the appetite, stabilizing blood sugar and shifting the body into an insulin sensitive state that promotes fat loss

While the positives seem like a dream come true, these drugs come with some negatives and potential long-term impacts including muscle and bone loss, increased risk of depression, nausea and gastrointestinal issues, and potential long-term dependency to avoid weight regain

How can we use food to promote the natural presence of GLP-1?

Simply focus on whole real foods, in its basic and original state, as created by nature

§  Protein-packed foods (animal protein, plant based protein, fish and dairy) – help trigger GLP-1, keeping you full for longer and maintaining a steady blood sugar

§  Satiating fats (avocadoes, olives and olive oil, dairy and fatty fish) – slow down digestion and help reduce carbs absorption which prevents unfavoured spikes in blood sugar

§  Fiber and fermented foods (kefir, tofu, legumes, sauerkraut and kimchi, etc) –support a healthy gut microbiota which enhances the activity of GLP-1

§  Full fat dairy – contain whey protein, casein and calcium that support GLP-1 secretion and insulin regulation

§  Coffee – contains polyphenols in addition to caffeine which may stimulate GLP-1 secretion and regulate blood sugar

§  Green tea – contain catechins that may enhance GLP-1 secretion and improve insulin sensitivity

§  Ginger – contain bioactive compounds that support metabolic health and improve insulin sensitivity as well as support gut hormones and appetite regulation

Already on the meds?

If you are already taking any of the above, there are a few things you can do to support your metabolism and muscle retention and when it’s time to stop, assist an easy transition out

§  Prioritize protein at every meal

§  Lift weights – resistance training helps preserves muscle and supports metabolism

§  Focus on fruit and veg to maintain your needs of vitamins and minerals

§  Stay hydrated – meds can reduce your thirst cues and gastrointestinal issues may lead to electrolyte imbalances

§  Build strong habits and develop a new mindset around food – listen to your body and navigate through your personal journey to nourish essential needs and navigate emotional eating