The rising popularity of GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound has reshaped the conversation on weight management. These drugs are effective because they help people reduce the amount of “food noise” they experience. "Food noise" refers to constant thoughts about food, even when you’re not hungry. These medications mimic the effects of glucagon-like peptide-1, a hormone that helps regulate appetite, digestion, and blood sugar levels. However, the high cost and potential side effects can make taking a GLP-1 medication less desirable for many people. Fortunately, sustainable, evidence-based alternatives to Ozempic do exist. These alternatives offer safe, personalized, and long-lasting paths to weight reduction.
Understanding "Food Noise" and GLP-1 Medications
“Food noise is when thoughts about food are constantly running through your head, even when you’re not hungry,” says Raj Dasgupta MD, a physician and chief medical advisor for Garage Gym Reviews. “It’s that nagging feeling that keeps drawing your attention back to snacks, meals, or cravings. Sometimes, it’s tied to stress or emotions, but it can also happen when your body’s hunger signals are out of balance.”
GLP-1 drugs like Ozempic can lower the volume of these signals. “They make you feel fuller for longer, slow down how fast food leaves your stomach, and even reduce cravings by acting on parts of the brain that control appetite,” Dasgupta says. “Basically, they quiet the chatter about food, so it’s easier to focus on eating when you actually need to.”
While GLP-1 medications can be powerful tools for weight reduction and metabolic improvements, especially for individuals with significant obesity or diabetes-related complications, they come with limitations such as side effects, cost, limited long-term data, and dependency for continued results. Common side effects include nausea, constipation, and diarrhea. For those with health conditions like heart disease, a history of pancreatitis, or certain genetic risks, these drugs may not be appropriate. These factors drive the demand for non-pharmaceutical and holistic Ozempic alternatives that are safe, sustainable, and accessible.
Lifestyle Changes and Dietary Adjustments
Several lifestyle hacks can help you naturally manage hunger and quiet “food noise” without medication. These include consuming high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets. Lifestyle behaviors influence GLP-1 production.
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Balanced Eating and Intuitive Eating
Food is more than fuel, but it does fuel the body. Not eating or severely restricting calories can have the opposite effect, causing people to consume excess calories. Consuming small, frequent healthy meals and snacks throughout the day can help you manage hunger cues, says Becky Mehr MS, RDN, CEDS-C, LDN, the director of outpatient nutrition for the Renfrew Center.
She recommends consuming various foods, including starches, proteins, and fats and advises against swearing off things you love within moderation. “When we try to avoid certain foods or tasks, we naturally continue to perseverate on the item much more so than when we have the food or start on the task,” she says. “So, if you want an apple, have an apple. If it’s a cookie you are craving, have a cookie. Honoring cravings also enhances satisfaction at meals from day to day and reduces binges.”
Mehr says that intuitive eating - tuning into feelings of fullness and eating when you’re hungry - can be helpful. A 2024 study suggested that women who followed intuitive eating patterns were more likely to stabilize their weight and display fewer disordered eating habits. Registered dietitian nutritionists (RDNs) are uniquely qualified healthcare professionals trained in the science of food, metabolism, behavior change, and chronic disease management. RDNs provide science-backed, personalized care that emphasizes long-term lifestyle change rather than short-term fixes. Most importantly, RDN-led care is a collaborative, patient-centered partnership. Rather than following a rigid template, individuals work with their dietitian to set realistic goals, build confidence around food, and track non-scale progress like energy, digestion, and mood.
High-Protein Diet
GLP-1s keep people feeling fuller longer. However, some people may experience a similar switch with dietary changes, including adding more protein to their daily meals. A 2022 review suggested that high protein diets could be an effective weight loss strategy. “High-protein diets help manage weight and food noise as proteins keep you feeling full longer and curb cravings,” says Chris Mohr, PhD, RD, a fitness and nutrition advisor for Fortune Recommends.
Mohr says good ways to add more protein to your diet include:
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- Lean meats, like skinless chicken breast
- Eggs
- Beans
- Nuts
In general, experts suggest aiming for 100 grams of protein a day when losing weight.
Fiber-Rich Foods
Fiber-rich foods naturally slow digestion. “Fiber-rich foods reduce food noise by adding bulk to your meals without extra calories and slowing digestion, which helps control hunger,” Mohr says. “Incorporating vegetables, fruits, whole grains, and beans into your diet is beneficial for overall health, including weight management and reducing cravings.”
A small 2023 study of 72 people indicated a link between increasing dietary fiber and weight loss. It supported older research from 2019 on nearly 350 people with overweight or obesity that suggested that fiber intake was associated with weight loss and sticking to a calorie-restricted diet.
High-fiber foods include:
- Legumes: Lentils, chickpeas, and beans are all part of the fiber-rich legume family.
- Nuts and seeds: Think pumpkin seeds, chia seeds, pistachios, and almonds.
- Fruits and veggies: The list is endless, but raspberries, strawberries, apples, asparagus, broccoli, and carrots are particularly beneficial.
- Complex carbohydrates: This includes brown rice, quinoa, sweet potatoes, and whole-grain bread.
Water Intake
Water is another natural alternative to Ozempic, as it can also help keep your appetite in check. A 2022 review of studies found that “preloading water“ - when you drink water before a meal - can aid weight loss. It found that drinking about 17 ounces (roughly two glasses) of water before meals may improve weight loss by two to five pounds over three months.
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Water may affect hunger hormones, help you feel fuller, and keep you hydrated (your body can confuse thirst for hunger). Drink enough that your pee is clear or light yellow. If you struggle to drink enough water, try:
- Getting a reusable water bottle and taking it with you everywhere
- Flavoring water with apple, mint, cucumber, lemon, or raspberries
- Setting a reminder to drink on your phone or leave a Post-it note by your coffee machine
- Having a glass of water with every meal and snack
Swapping sugary sodas or juices for water naturally reduces your calorie and sugar intake.
Exercise and Physical Activity
Suggesting exercise for health, including weight loss and maintenance, isn’t new. However, physical activity can also help control cravings and hunger, which is sometimes an overlooked benefit. “Exercise can temporarily suppress your appetite by lowering hunger hormones and boosting the ones that make you feel full,” Dasgupta says. “It also helps with stress, which is often a big trigger for food cravings.”
A small 2024 study of 14 people suggested that vigorous exercise could reduce the hunger hormone ghrelin. A 2023 report on current evidence pointed to data that exercise improved appetite sensitivity but said its long-term effects on hunger hormones remain uncertain.
Stress Management
A 2022 review suggested that stress can influence eating behavior, including consuming foods high in fat, sugar, and calories. The authors pointed to recent data that indicated that psychological distress and increased cortisol (stress) hormones could increase a person’s odds of developing abdominal fat, a hallmark of metabolic syndrome. “[Managing stress] is a tough one,” Mehr says. “Stress shows up daily and sometimes out of the blue.”
The authors of the 2022 review suggested that mindfulness was one possible solution. Mehr agrees. “Take some deep breaths,” she says. “Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you - birds, leaves, traffic.” Lowering stress levels is another surprising natural alternative to Ozempic for weight loss. Stress and weight gain can go hand in hand.
Stress hormones can:
- Increase appetite
- Increase cravings for sugary and high-fat fats
- Lower self-regulation, making it harder to stick to nutritious choices
- Encourage the body to store belly fat
- Disrupt sleep
Lowering stress isn’t always easy, but simple approaches can help. Try:
- Getting regular movement
- Meditating or doing breathing exercises
- Journaling
- Spending time in nature
- Speaking with a therapist or close friend
If you find yourself stress eating, try to practice mindful eating. Notice when you’re reaching for a snack to self-soothe, and see if there’s another activity you can do instead. For those times you do need a snack, keep healthy options on hand, like nuts, seeds, dried fruit, and air-popped popcorn.
The Importance of Sleep
A 2022 narrative review suggests that insufficient sleep could contribute to weight management issues. The study’s authors linked reduced sleep quality and quantity sleep with more snacking, higher calorie consumption, and more snacking, especially on foods high in fat and carbohydrates. The authors suggested a possible link between sleep and hormone dysregulation, which can change a person’s metabolic rate and affect weight loss.
“When you’re tired, your hunger hormones go haywire, making you crave more food,” Dasgupta says. “Aim for seven to nine hours of solid sleep, and try to wind down before bed with something relaxing.”
Mehr suggests implementing a routine before bed that includes:
- Screen-free time (including not watching TV in bed)
- Set bedtime
- Setting the temperature to around 65 to 68 degrees
“These all to let your body know and recognize it’s time to go to bed,” Mehr says. Sleep deprivation can affect hunger hormones, leading to a higher appetite. Aim for at least seven hours of sleep a night.
Here’s what can happen when you don’t get enough sleep:
- Your levels of ghrelin (a hunger hormone) are higher and leptin (the satiety hormone) are lower, leading to a higher appetite.
- You have a decreased liking for low-energy foods (those that aren’t calorie-dense, like veggies) and are more likely to eat high-energy foods, potentially leading to eating more calories than your body needs.
- When you’re tired, your energy and motivation to work out have probably left the chat.
GLP-1 Supplements: A Natural Alternative?
In the search for effective ways to manage blood sugar levels and aid in weight loss, GLP-1 supplements are emerging as a compelling natural Ozempic alternative. Understanding why these supplements might be a preferable choice requires a look at their function and benefits. GLP-1 (Glucagon-like Peptide-1) supplements are natural compounds that mimic the action of the GLP-1 hormone naturally produced in the body. This hormone plays a crucial role in regulating blood sugar levels by enhancing insulin secretion and inhibiting glucagon release. It also slows gastric emptying and promotes a feeling of fullness, which can aid in weight management.
For those seeking a more natural route to health, GLP-1 supplements derived from natural sources can be appealing. They work with the body’s natural processes, offering a gentler approach compared to synthetic medications. While medications like Ozempic can be effective, they often come with a range of potential side effects. GLP-1 supplements, especially those from natural sources, typically have fewer and less severe side effects. However, you still need to work with a Functional healthcare provider because even some supplements should be used only in the short term while you address the root cause. GLP-1 supplements not only help in regulating blood sugar and aiding weight loss but also contribute to overall health. They can improve cardiovascular health by reducing appetite, thereby leading to a decrease in calorie intake and potential weight loss, which is beneficial for heart health. Functional medicine emphasizes personalized care. GLP-1 supplements can be tailored to individual needs and health goals, offering a more customized approach to managing health conditions.
Specific Supplements
Here are some natural supplement alternatives to Ozempic that you may want to discuss with a provider:
Berberine: Berberine has been used in traditional medicine for centuries and is now being recognized for its potential in modern healthcare. It’s known for its remarkable ability to improve insulin sensitivity and lower blood sugar levels, making it a great natural ozempic alternative option for those managing type 2 diabetes. Berberine activates an enzyme called AMP-activated protein kinase (AMPK), often referred to as a “metabolic master switch”. This activation plays a crucial role in regulating metabolism, similar to how GLP-1 receptor agonists like Ozempic function. Researchers found that berberine has similar effectiveness to oral diabetes medications in managing type 2 diabetes, highlighting its potential as a natural treatment option. Another study noted that berberine works by stimulating the uptake of glucose into the cells, thus helping to lower blood sugar levels. This mechanism is similar to how Ozempic functions, but berberine does this through a natural pathway. Berberine not only aids in managing diabetes but also has positive effects on cholesterol levels and heart health.
Pomegranate: Pomegranate, known for its rich antioxidant properties, is stepping into the spotlight as a natural contender in the realm of blood sugar regulation and weight management. Recent research suggests these antioxidants and bioactive compounds can play a role in stimulating the secretion of GLP-1 (Glucagon-like peptide-1), much like Ozempic. Pomegranate extract can stimulate the secretion of GLP-1, aiding in blood sugar control and weight management. Also, simply drinking pomegranate juice can reduce in insulin resistance and improve blood sugar regulation. But you always want to ensure there isn’t any added sugar. The advantage of pomegranate lies in its natural composition, offering additional health benefits such as improving heart health and reducing inflammation.
Konjac/Fiber: Konjac, a natural dietary fiber, has been a staple in Asian diets and traditional medicine for centuries. It’s gaining attention in the Western world for its health benefits, particularly for those managing type 2 diabetes. Konjac, rich in a soluble fiber called glucomannan, is known for its ability to regulate blood sugar levels and support weight management, presenting it as a natural alternative to Ozempic for some individuals. Konjac fiber works by slowing down the digestive process. This slowing effect means that glucose is released and absorbed more gradually into the bloodstream, resulting in more stable blood sugar levels.
Magnesium: Magnesium is a mineral found in foods and in supplement form. Magnesium deficiency can lead to chronic low-grade inflammation, which may cause obesity, cardiovascular diseases, diabetes, depressive symptoms, and sleep disorders (which are also linked to weight gain). A 2023 study found that magnesium blood levels were inversely associated with fat mass, especially for those who got seven hours of sleep or more. A 2020 systematic review and meta-analysis of 32 studies found that magnesium supplementation led to a reduction in body mass index (BMI).
Green Tea: Green tea has anti-inflammatory, antioxidant, and anti-cancer properties, and it might play a role in weight management. It contains caffeine and catechins (a type of flavonoid). When combined, these natural compounds may increase energy metabolism (how fast the body burns calories) and lead to weight loss. A 2023 systematic review and meta-analysis looked at 59 studies on green tea extract supplements. It found that green tea supplementation led to a reduction in body weight, body fat percentage, body mass index, and malondialdehyde (a marker of oxidative stress).
Cautions Regarding Supplements
Be wary of supplements or over-the-counter products marketed as “natural Ozempic alternatives” or GLP-1 mimics. These products often promise fast weight loss or appetite suppression, but most are unregulated, not clinically tested, and lack peer-reviewed evidence to support their safety or effectiveness. Unlike FDA-approved medications or dietitian-guided lifestyle interventions, dietary supplements are not required to prove efficacy, ingredient accuracy, or safety before reaching consumers. Check with a healthcare provider before adding any supplements to your routine, especially if you’re taking medication or have a health condition.
Medical Alternatives to Ozempic
If lifestyle changes aren't enough, medical alternatives to Ozempic exist, too, including oral weight loss medications, if needles aren’t your thing.
Other GLP-1 Medications
Several other GLP-1 medications can be considered alternatives to Ozempic:
Wegovy: Wegovy is essentially Ozempic’s sibling, containing the same active ingredient: semaglutide. However, while Ozempic is primarily for Type 2 diabetes, Wegovy is FDA-approved specifically for weight management at higher doses. Clinical trials have shown that Wegovy, when combined with lifestyle changes, can lead to an average weight loss of 15% over 68 weeks.
Saxenda: Saxenda, another FDA-approved option for chronic weight management, contains liraglutide and requires a daily injection. In clinical trials, many participants lost between 5-10% of their body weight over a year.
Zepbound: The newcomer in the weight loss arena is Zepbound, containing tirzepatide, administered as a weekly injection. Zepbound stands out not only for its effectiveness but also for its potential to improve metabolic health.
Rybelsus: Rybelsus presents a unique alternative as it is the only oral medication among the GLP-1 agonists.
Mounjaro
Trulicity: While not its primary purpose, some patients experience weight loss when using Trulicity.
Microdosing GLP-1s
Some wellness brands and telehealth startups now promote “microdosing” GLP-1s, claiming to offer weight loss benefits with fewer side effects. However, there is currently no strong clinical evidence supporting the efficacy of microdosing for weight loss, and these products are often compounded outside of FDA oversight. Even at low doses, side effects can still occur, and inadequate dosing may blunt the therapeutic effects.
The Importance of Professional Guidance
For anyone considering alternatives to Ozempic or GLP-1 drugs or microdosing, it’s essential to consult a qualified healthcare provider or registered dietitian. The best way to evaluate your options is to work with a healthcare provider or a registered dietitian who can assess your health history, medications, and weight loss goals. At Culina Health, they specialize in evidence-based, personalized weight management.