Dear Friend,
Navigating midlife comes with unique challenges, especially when it comes to maintaining a healthy weight. With all the attention surrounding weight loss medications like Ozempic, it’s natural to wonder how they work, what their benefits are, and whether they might be right for you. Having worked with clients who’ve tried these medications, I’ve seen a range of experiences—some positive, others more challenging. Based on this, I’d like to share what I’ve learned and offer some insights into how you can increase GLP-1 levels naturally.
What Are GLP-1 Agonists?
Ozempic, Wegovy and similar medications belong to a class of drugs known as GLP-1 agonists. These drugs mimic the effects of a hormone naturally produced in our bodies called glucagon-like peptide-1 (GLP-1).
How Do GLP-1 Agonists Work?
GLP-1 is a hormone produced in the small intestine with several key roles in managing our body’s response to food:
Triggering Insulin Release: GLP-1 prompts your pancreas to release insulin, the hormone that allows your body to use glucose from the food you eat for energy, helping to keep your blood sugar levels in check.
Blocking Glucagon Secretion: Glucagon is a hormone that raises blood sugar levels when necessary. GLP-1 helps prevent excess glucose from entering your bloodstream, keeping your blood sugar more stable.
Slowing Stomach Emptying: By slowing how quickly your stomach empties its contents, GLP-1 helps prevent spikes in blood sugar and keeps you feeling full longer.
Increasing Satiety: GLP-1 also influences areas of your brain that control hunger and satiety, helping you feel more satisfied after eating.
GLP-1 agonists work by binding to GLP-1 receptors in your body, amplifying these effects, which can lead to reduced appetite, better blood sugar control, and significant weight loss.
The Benefits of GLP-1 Agonists
For many, GLP-1 agonists offer a range of benefits, especially when combined with healthy lifestyle choices:
Effective Weight Loss: These medications can help you lose significant weight by reducing your appetite and increasing feelings of fullness.
Improved Blood Sugar Control: Particularly beneficial for those with type 2 diabetes, these drugs help manage blood sugar levels more effectively.
Client Experience:
One client I worked with saw positive results while using a GLP-1 medication. She found that it helped her better follow a healthier lifestyle and reduced emotional or stress-related eating. After more than six months on the medication, she continues to do well, and during our six-month program together, we focused on creating sustainable habits that complemented the medication’s effects.
Understanding the Side Effects and Risks
While the benefits can be appealing, it’s crucial to be aware of the potential side effects that come with GLP-1 agonists. Here’s what you might experience:
Loss of Appetite: This can be both a benefit and a challenge, as it might lead to reduced nutrient intake if not managed carefully. This is the last thing you need in midlife when you are losing muscle at a faster rate.
Nausea: This is one of the most common side effects, particularly when starting the medication or increasing the dose.
Vomiting and Diarrhea: These gastrointestinal issues are also common, especially in the early stages of treatment.
As your body adjusts to the medication, these side effects might lessen, but they can still be uncomfortable and disruptive.
Other side effects can include:
Dizziness: Some individuals may feel lightheaded, especially when adjusting to the medication.
Mild Tachycardia: An increased heart rate, though generally mild, can occur.
Infections: Some people might be more prone to infections while on these medications.
Headaches: A common, though usually mild, side effect.
Indigestion: Upset stomach or discomfort after eating can be another side effect.
You might also notice temporary mild itchiness or redness at the injection site.
It’s also important to be aware of the rarer but more severe side effects, which can include:
Pancreatitis: Inflammation of the pancreas, which can be very serious.
Medullary Thyroid Cancer: There’s a potential risk for this type of thyroid cancer, though it’s considered rare.
Acute Kidney Injury: Sudden kidney problems can occur, particularly in those with pre-existing conditions.
Worsening Diabetes-Related Retinopathy: This condition affects the eyes and can worsen in those with diabetes.
Client Experiences:
I’ve worked with women who have either taken GLP-1 medications in the past or are currently using them while also working with me to build a healthier lifestyle. All of these women experienced moderate to severe side effects at some point during their treatment. One was hospitalized for pancreatitis, while another ended up in the emergency room after overeating. The most common side effects I’ve seen have been diarrhea and nausea, which can be challenging for those trying to maintain a balanced, nourishing routine.
A Sustainable Approach
You can naturally boost your GLP-1 levels through sustainable lifestyle changes.
Here’s how:
Consume Fiber-Rich Foods: Foods like beans, vegetables, and organic oats can help enhance GLP-1 secretion. Starting your meals with these can help you feel fuller and keep your blood sugar levels stable. Strive for 25 to 30 grams of fiber a day.
Eat More Protein: High-protein meals stimulate GLP-1 secretion, helping control hunger and keep you satisfied for longer. Lean meats, eggs, cottage cheese, and Greek yogurt are excellent choices.
Incorporate Healthy Fats: Healthy fats found in avocados, nuts, and olive oil can also increase GLP-1 levels, contributing to better appetite control.
Exercise Regularly: Physical activity is one of the best ways to naturally boost GLP-1 production. Incorporate a mix of strength training, short high-intensity interval training (SITs), and plyometrics to keep your body strong and to fire up your metabolism.
Implement a consistent stress management strategy to help with mindful eating and help mitigate emotional eating.
By embracing these natural methods, you’re not just supporting your GLP-1 levels—you’re building a foundation for long-term health and vitality.
Final Thoughts
While medications like GLP-1 agonists may offer benefits for some, they come with risks that shouldn’t be overlooked. The power of natural, sustainable health practices can’t be underestimated. With the right guidance and support, you can achieve your weight loss goals and feel more vibrant than ever in midlife and beyond.
Your journey to better health is uniquely yours. It’s about making choices that empower you to live the life you want. Whether you choose the medication route or the natural path, I’m here to support you every step of the way.
To your health and happiness,
Jacqui Garrison
Certified Health Coach
Discover your healthiest and happiest self in midlife, and start your health journey today. Feel confident and radiant with a glow that comes from within. Look and feel your best! Contact me today for your complimentary Optimal Health Over 50 Call to learn how I can help you achieve all your health and wellness goals.