To fight weight gain and weight changes that are often common during menopause, you might be tempted to turn to popular semaglutide prescriptions, like Wegovy® or Ozempic®. These medications act as glucagon-like peptide-1 (GLP-1) receptor agonists, which work to support improved blood sugar and weight loss.1 But Ozempic isn’t actually FDA approved for weight loss—it’s meant for managing diabetes – and it comes with the risk of side effects like diarrhea, constipation, nausea, vomiting, and abdominal pain.2 Wegovy, too, comes with a long list of side effects that can include kidney problems, allergic reactions, gallbladder issues, and more.3
The good news is you don’t have to solely rely on prescriptions to boost your GLP-1 levels. Your body actually produces GLP-1 on its own. This hormone works in several ways to support healthy blood sugar and weight loss including reducing appetite, lowering blood sugar, and making you feel fuller for longer by slowing down stomach emptying.4
So, if you’d rather avoid prescription medications and reap similar benefits as you’d get from products like Ozempic – there are some lifestyle considerations to consider. You can try eating certain foods and incorporating dietary supplements that provide natural semaglutide.5 Combined with a healthy diet and active lifestyle, you may be able to get rid of menopause belly, support healthier blood sugar levels and feel amazing along the way.
How Can I Increase My GLP-1 Naturally?
If you’re looking for a GLP-1, prescription-free alternative to tackle menopause weight gain, you have several options. Rather than simply restricting your diet to lose weight, you can instead consider adding more delicious GLP-1 boosting foods to it.
Foods That Increase GLP-1 Levels
The foods you eat daily can support your body’s production of GLP-1. Do your best to focus on getting more lean protein, healthy fats, and soluble fiber from a variety of flavorful, nutritious foods that will work to satisfy your hunger.6
Consider choosing protein sources that are low in fat. They can help you build and maintain muscle, which is important during the menopause transition and after menopause. Plus, they can help you feel fuller faster and for longer.
Examples of quality protein-rich foods include:7
- Eggs
- Nuts
- High-fiber grains
- Olive oil
Healthy fats can also provide a host of benefits. They support heart and gut health, reduce inflammation, and help control blood sugar and blood pressure.8 Plus, they can help boost GLP-1 naturally.9
If you aren’t already eating the following foods, consider adding them to some of your meals:10
- Olives
- Avocados
- Flaxseeds
- Fatty fish
Soluble fiber in particular, can support GLP-1 levels.11 On top of slowing digestion, it can help you fill up faster and feel full for longer, thereby helping you consume fewer calories which can support weight loss.
Good sources of soluble fiber include the following foods, which also contain important vitamins and minerals that are beneficial to overall health:12
- Carrots
- Citrus Fruits
- Peas/beans
- Oats
Supplements That May Increase GLP-1
In addition to the tasty and nutrient-dense foods you can incorporate into your diet to support healthy GLP-1 levels, there are several dietary supplements that you can also consider. And rather than taking multiple products, you might even find GLP-1 supplements that combine several GLP-boosting ingredients into one convenient capsule that’s taken daily.
Here are some of the supplements that may help you increase GLP-1:13,14,15
- Prebiotics and probiotics
- Green tea
- Yerba mate
- Berberine
- Psyllium
- Curcumin
- Bitter melon extract
If you’re considering adding any of the above dietary supplements to your routine, it’s best to consult with your healthcare provider first, especially if you’re taking other prescription medications or managing a chronic health condition. Not all supplements are appropriate for everyone, so you want to be certain you’re purchasing the highest quality and safest products for your unique body and health needs.
Whether you decide to start taking dietary supplements or make changes to the way you eat, there are alternatives to prescription GLP-1 antagonists, and you can find what works for you.
You can also explore other ways to combat weight gain that may come with menopause with methods like: intermittent fasting, avoiding overly processed foods, exercise and strength training, and stress reduction.
Resources
- https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955
- https://www.ozempic.com/how-to-take/side-effects.html
- https://www.wegovy.com/dashboard/my-library/week-02-tips-for-managing-common-side-effects.html
- https://www.goodrx.com/conditions/weight-loss/how-to-increase-glp-1-naturally#
- https://www.goodrx.com/conditions/weight-loss/how-to-increase-glp-1-naturally
- https://www.healthline.com/health/foods-that-increase-glp-1
- https://www.healthline.com/health/foods-that-increase-glp-1#foods-to-increase-glp-1
- https://www.uclahealth.org/news/article/eating-healthy-fats-has-many-benefits
- https://www.healthline.com/health/foods-that-increase-glp-1
- https://www.uclahealth.org/news/article/eating-healthy-fats-has-many-benefits
- https://www.npr.org/sections/health-shots/2023/10/30/1208883691/diet-ozempic-wegovy-weight-loss-fiber-glp-1-diabetes-barley
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://journals.asm.org/doi/10.1128/mbio.02032-23
- https://www.sciencedirect.com/science/article/abs/pii/S0955286322002418#:~:text=Regarding%20the%20effects%20of%20green,1%20levels%20%5B%2C10%5D.
- https://www.goodrx.com/conditions/weight-loss/how-to-increase-glp-1-naturally
