You Don’t Have to Take Ozempic to Achieve Similar Results. Here’s my 3-Step Strategy Backed by Science

I was skeptical about these so called “weight loss shots” at first…

Here’s the truth: Ozempic works but not without certain risks. And despite being one of the most requested medications around, most people have no clue how it works. So, since it’s my job to know, I decided to deep dive the subject.

But I didn’t just want to understand it for myself. I wanted a simple way to explain it to my patients. And of course, I couldn’t stop there…

I wanted to know if I could hack the system and get similar results without having to take a shot.

Here’s what I learned:

Quick Stats About GLP-1 Agonists (Medications like Semaglutide, Ozempic, Wegovy, Trulicity)

Here’s how they work.

• Mimicking GLP-1: GLP-1 is a hormone that is produced naturally in the body. It’s released from the intestine after eating and plays a role in regulating blood sugar. These medications work by mimicking this natural hormone.
• Stimulating Insulin Release: One of the main jobs of GLP-1 is to signal the pancreas to release insulin when there’s sugar in the blood. Insulin helps cells take up sugar from the blood, reducing high blood sugar levels.
• Reducing Glucagon Release: Semaglutide also decreases the release of another hormone called glucagon. Glucagon usually increases blood sugar levels by prompting the liver to release stored sugar. By lowering glucagon levels, semaglutide helps prevent unnecessary increases in blood sugar.
• Slowing Down Digestion: GLP-1 slows down the emptying of the stomach. This helps control the speed at which sugar from food enters the bloodstream, preventing sudden spikes in blood sugar levels and increasing the feeling of fullness. One of the risks of these medications is Gastroparesis (stomack paralysis): A condition where digestion slows down to dangerous levels.

Needless to say, they’re at the top of their game in controlling Type 2 Diabetes and helping with weight loss. But, like all medicines, they come with risks. And no one wants to take a medicine if they don’t have to.

So… what can we learn?

A 3-Step Strategy For Naturally Enhancing Your GLP-1 Without Medications

From my research, there are 3 key components to increasing your body’s GLP-1 naturally:

1. High Protein Diet
2. Intermittent Fasting
3. Pull Ups

Are you starting to see why my Straight Nine Diet plan works so well and fits into this framework perfectly?

Let’s dig in:

Step 1: High Protein Diet

For me, everything begins with Step 1.

High Protein Diets help to improve satiety, build muscle mass, improve metabolism. I’m a believer in whole foods. Try to stick to meat, eggs, dairy, fruit, and rice for 9/10 of your meals.

Steak and Eggs…

Simple, but highly effective.

Step 2: Intermittent Fasting

This approach limits the timing of your meals. Example: Only eating in an 8 hour window or only eating one to two meals per day.

Intermittent fasting works for me, but I thought maybe it was just by reducing my calorie intake. Turns out there’s more to it than that.

Intermittent fasting has been shown to benefit several gut hormones, one of those being GLP-1.

Which leads us to…

Step 3: Weighted Pull Ups

Okay, you don’t actually have to do pull ups.

The point is EXERCISE and improve your lean body mass. Do these 3 things regularly:

• Strength train (push ups, squats, pull ups, or free weights)
• Low Intensity Steady State Cardio (fancy way of saying go for a walk)
• High Intensity Interval training (Probably more effective for increasing GLP-1 but may not be best if you’re just getting started.)

These 3 strategies will increase your GLP-1 naturally but not just that, they are a gold mine for improving your health!

Now, there are other things than can help, but I wanted to keep this simple and to the point.

The point is: Don’t let perfect be the enemy of good. Once you nail these 3 steps, you can explore the others if needed.

So, talk to your doctor and consider giving this a try. Let me know how it works.

P.S.

You don’t have to take my word for it:

• Zouhal H, Bagheri R, Triki R, Saeidi A, Wong A, Hackney AC, Laher I, Suzuki K, Ben Abderrahman A. Effects of Ramadan Intermittent Fasting on Gut Hormones and Body Composition in Males with Obesity. Int J Environ ResS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.
• Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
• Rai C, Priyadarshini P. Whey protein hydrolysates improve high-fat-diet-induced obesity by modulating the brain-peripheral axis of GLP-1 through inhibition of DPP-4 function in mice. Eur J Nutr. 2023 Sep;62(6):2489-2507. doi: 10.1007/s00394-023-03162-4. Epub 2023 May 8. PMID: 37154934
• Lee SS, Yoo JH, So YS. Effect of the low- versus high-intensity exercise training on endoplasmic reticulum stress and GLP-1 in adolescents with type 2 diabetes mellitus. J Phys Ther Sci. 2015 Oct;27(10):3063-8. doi: 10.1589/jpts.27.3063. Epub 2015 Oct 30. PMID: 26644644; PMCID: PMC4668135.
• Ingersen A, Schmücker M, Alexandersen C, Graungaard B, Thorngreen T, Borch J, Holst JJ, Helge JW, Dela F. Effects of Aerobic Training and Semaglutide Treatment on Pancreatic β-Cell Secretory Function in Patients With Type 2 Diabetes. J Clin Endocrinol Metab. 2023 Oct 18;108(11):2798-2811. doi: 10.1210/clinem/dgad326. PMID: 37265222.

P.P.S.

This article was for information and entertainment only. Talk to your doctor about the right approach for you.

P.P.P.S.

Read more here: www.doctorchrispark.com