Semaglutides: Understanding the Risks and Embracing Natural Alternatives for Blood Sugar and Weight Management
In recent years, semaglutides like Wegovy, Ozempic and Rybelsus claim to be a “miracle weight loss drug”, but are they?!? Sure, they’re effective for weight loss while you’re taking them, but what kind of weight are you losing, what’s the total cost, what are the long-term effects and will you keep the weight off? Before you start anything that can alter your body chemistry, it’s critical to understand the potential downsides and consider natural alternatives. We’re gonna do a deep dive into why starting with dietary changes is a safer and more sustainable approach.
The Downsides of Semaglutide
Semaglutide, like any medication, come with their own set of risks and side effects. Commonly used in the treatment of Type 2 Diabetes and obesity, they work by mimicking a hormone that lowers blood sugar (GLP-1, glucagon-like peptide). However, potential side effects include nausea, fatigue, mental fog, vomiting, and even more serious concerns like pancreatic inflammation.
Plus there’s the reason for starting a semaglutide regimen in the first place – to lose weight. Do people keep the weight off? Short answer is NO. A Diabetes Obesity and Metabolism study in 2022 showed that ⅔ of people on semaglutide regained the weight they had lost. Two-thirds! That’s more than half!. There’s a reason for this. Weight loss is not fat loss. The kind of weight you’re actually losing will determine your appearance, how you feel, and how long you’ll keep it off.
Weight Loss Versus Fat Loss
#1 goal for most humans is to be lean and strong, to feel young and vital and to sustain all of that for as long as possible. Lean requires fat loss, not weight loss. But aren’t those the same? NO! Weight consists of many things like bone mass, muscle mass, fat mass, water, etc.. So let’s say you lose 10 pounds on “that amazing new cleanse” or other such nonsense diet, but 3 pounds of that was water, 6 was muscle, and 1 pound was fat. So yeah, you can have a solo dance party for the 10 pound reduction on the scale that no one will know about, but how are you going to look and feel? Squishy, that’s how. Less muscle = squishier. Studies have shown that about a quarter of the weight lost with weight-loss drugs like Ozempic and Wegovy is from muscle and bone. And lemme be absolutely clear about this part – bone and muscle are hard to gain and easy to lose. Losing either/both is NOT HEALTHY and very difficult to recover from.
So why did the Wegovy and Ozempic people gain the weight back? Because muscle has huge energy requirements (burns calories). So less muscle = fewer calories burned. If you eat the same as when you had more muscle, but now your energy requirements are lower, you’ll gain weight, guaranteed. Since they lost muscle (got squishier), they would have had to eat less to keep the weight off. But fat cells send their own messages, affecting hormone regulation and hunger signaling. Ghrelin, your hanger hormone is gonna be super active, while leptin, your satiety hormone, is gonna be quiet as a mouse. Eating less when the hangries are off the charts is not a thing. It’s not even a question of discipline. No one can grit their way through that long-term.
The Power of Diet in Managing Blood Sugar and Body Fat
The best way to manage blood sugar and body fat is with diet. Type 2 Diabetes is caused and cured with diet. A high-protein, low-sugar diet is incredibly effective. By prioritizing protein, you feel fuller longer, reducing the likelihood of overeating. Plus, you’re more likely to hold on to your muscle, since protein is mostly utilized for amino acid synthesis for cells, like the cells in your muscles. Higher protein diets result in lower muscle mass loss.
It should go without saying, but you won’t need blood sugar regulation if you avoid spikes in blood sugar to begin with. The WHO recommends no more than 25g of sugar per day to avoid chronic inflammation and all the pathologies that result from chronic inflammation (cardiovascular disease, cancer, dementia, diabetes, bowel diseases, etc.). Avoiding spikes in blood sugar doesn’t just affect how you look, it’s bigger effect is on how you feel. When blood sugar spikes, it takes serotonin along with it. The inevitable crash can be a doozy on your mental health and is tied to anxiety and/or depression symptoms. Spikes in blood sugar aren’t limited to added sugar. It applies to anything that breaks down for sugar, like processed foods, refined grains, soda, juice and smoothies. Success stories abound from individuals who have transformed their health through dietary changes alone.
Berberine – A Natural Alternative
Many people are addicted to sugar, so just saying “fix your diet and reduce sugar” is ridiculously unhelpful. Sugar temporarily boosts dopamine and hits the reward center of the brain, so it’s dysfunctionally reinforcing, you know, like meth or heroin. For people who are dopamine chasing with sugar, I recommend Berberine. Berberine is a natural compound found in several plants that’s been shown to help regulate blood sugar levels and reduce inflammation, much like semaglutides but without the harsh side effects. Berberine works by activating an enzyme inside cells called AMPK, which is sometimes referred to as a “metabolic master switch.” This activation helps improve insulin sensitivity and metabolic health. Berberine + high protein + low sugar is the magic formula for a lean, strong, healthy body… hold the magic.
Conclusion:
While semaglutides may be effective for some, it’s important to weigh the risks and consider alternatives. Try to fix your diet first by prioritizing protein and keeping sugar under 25g per day. If you feel like you’re Jonesing for sugar, work in a natural supplement like Berberine and Crush (which crushes cravings). Only if these steps don’t work would I recommend trying a semaglutide, and even then, only short-term. Before making any changes to your diet or health regimen, it’s crucial to consult with a Registered Dietitian or healthcare professional.
Have you explored natural methods for managing your health? Share your experiences, thoughts, questions in the comments below!