14. Foods that mimic the effects of weight loss medications like Ozempic.
Feb 07, 2024
Host Dr. Enaka Yembe
Unlock the secrets to successful weight management as we delve into the science of pharmaceuticals and natural alternatives and foods that could revolutionize your journey toward a healthier self.
In our latest episode, we don't just skim the surface; we navigate the intricate relationship between popular weight loss medications like Ozempic, and how they synergize with the body's GLP-1 hormone. But that's not all – we also explore the world of foods and supplements that can have similar effects, offering a beacon of hope for those seeking a more natural approach. From turmeric and cinnamon to the power of a balanced gut microbiome, our conversation is a treasure trove of insights for anyone eager to understand the full picture of weight loss.
As we peel back the layers of this complex topic, we tackle the realities of obesity head-on, discussing not only the health risks but also the challenge of finding sustainable solutions. You'll hear firsthand about maintaining muscle mass amidst weight loss, managing the side effects of powerful medications, and why a harmonious blend of diet, exercise, and lifestyle modifications is crucial.
With expert commentary and compassionate advice, this episode is your guiding light through the often murky waters of weight management, equipping you with the knowledge and support you need to take control of your health!
Unlock the secrets to successful weight management as we delve into the science of pharmaceuticals and natural alternatives and foods that could revolutionize your journey toward a healthier self.
In our latest episode, we don't just skim the surface; we navigate the intricate relationship between popular weight loss medications like Ozempic, and how they synergize with the body's GLP-1 hormone. But that's not all – we also explore the world of foods and supplements that can have similar effects, offering a beacon of hope for those seeking a more natural approach. From turmeric and cinnamon to the power of a balanced gut microbiome, our conversation is a treasure trove of insights for anyone eager to understand the full picture of weight loss.
As we peel back the layers of this complex topic, we tackle the realities of obesity head-on, discussing not only the health risks but also the challenge of finding sustainable solutions. You'll hear firsthand about maintaining muscle mass amidst weight loss, managing the side effects of powerful medications, and why a harmonious blend of diet, exercise, and lifestyle modifications is crucial.
With expert commentary and compassionate advice, this episode is your guiding light through the often murky waters of weight management, equipping you with the knowledge and support you need to take control of your health!
Hello, my friends, welcome to my channel, welcome, welcome. I will give it just a few minutes. Here I am live on Instagram. This video will be recorded and posted on my YouTube channel as well and on my podcast, alright, so welcome, welcome.
Speaker 1:
Today I will be continuing the conversation about foods that mimic the effects of weight loss drugs like OZENPIK. I made a post and a video the other day or last week, and I had so much feedback there's so much interest in these medicines. I want to start off by saying I am not here to influence your choice to use or not to use the medicine. I just want to talk about the medicines, how they work, and also let you know that we have some other natural options Food and supplements that we can use instead of the medicine. So you do, you make your choice. I'm just here to bring you some information. So, first things first, tell me in the chat where you are watching from or where you are listening from, and if you are watching this on my YouTube channel, go ahead and subscribe to the channel, hit that notification bell so that each time I put out a video like this, you get notified. Alright, ozenpik and we go.
Speaker 1:
The. These are brand names of a medicine or product called semi-glutide, so we'll just generically use the name OZENPIK because that's a common name. There's another one MUNJARU and ZBUND. These are brand names for another product called TEZEPATIDE. So happy for me to pronounce, but that one is also approved for weight management. Wegovi is approved for weight management. Ozenpik has been here for years and is actually approved for the use in diabetics for controlling their blood sugars and things like that. Wegovi specifically and this is a mistake most people make using WEGOVI and OZENPIK interchangeably yes, they have, they are name brands of semi-glutide. However, most of us don't know that WEGOVI is specifically FDA approved for weight management, for use in an adjunct to your diet and exercise for people who have a BMI 30 and above, or if you have a BMI 27 and above with medical problems like hypertension, high cholesterol. It's also approved for you as well with exercise and proper nutrition. Now, semi-glutide has also recently been approved for children age 12 and above, for those who have a BMI in the 95th percent percentile and above. So again, if your parents making that choice, you make a choice for your child, but you do want to know that we do have some options when you understand how the medicines work.
Speaker 1:
Now, before we get into the science of the medicine, what do these medicines do? They are all drugs that function as glucagon light peptide 1 receptor agonist or boosters GLP1 receptor agonist or boosters. Just so you know, your body also produces GLP1 hormone in response to food. So when I talk about using food as something that can mimic the effect of the medicine, that's why they all function excuse me around this hormone that you naturally produce in response to food, called GLP1. That's the hormone.
Speaker 1:
So, before we look into how those GLP1 work, just some statistics. This is why the obesity drugs have had such a huge, huge impact. Now, because the incidence of obesity is pretty high. And let me look here at my statistics here. Current data revealed that in the US alone, about 42% of the population is overweight, and in the United States, at least 9% of the population is severely obese. Of course, we know all the health risks of being obese or overweight and, excuse me, got my show looks here so we don't miss anything. There are so many health risks of being overweight or obese, from type 2 diabetes, hypertension, heart disease, strokes, fat deliver, metabolic illnesses, depression, some cancers, breathing problems and on and on and on. So, of course, being obese or overweight is a concern. It's my personal concern and my professional concern as well.
Speaker 1:
So, personally, I was that child. I hit the world at 10 pounds. My weight blossomed through childhood. My heaviest weight was in 2005, as the medical resident graduate, and I was just like me, over 300 pounds. So I have struggled for a lifetime with obesity. So it is my passion now to help women, help people, lose weight in a healthy and sustainable manner and keep it off. That's why I run an obesity clinic outpatient here in the hospital in Louisiana, where I work full time in the emergency room and part time in the obesity clinic. I also have an online weight loss program where this is the 43rd month 43 months of working with women online, helping them lose weight in a sustainable manner.
Speaker 1:
That said, we know that weight loss is not easy. We have convenient ultra processed foods everywhere, and when you get to my age I'm almost 56. Now you start struggling with the hormones. Perimenopause and postmenopause throws your body into a hormonal imbalance that just made it so much difficult to even lose the weight. So weight loss yes, ma'am, it is influenced by hormones insulin, cortisol, thyroid, testosterone, estrogen, leptin, grailin these are all hormones. And then, of course, the GLP1 hormones, glp1 peptide that's what the topic of today is, because all the weight loss medicines they work by, because they are glucagon like peptide receptor agonists. That's one of the hormones that your body naturally produces to control your weight as well. So let's get into some of the science here.
Speaker 1:
How does GLP1 actually work, glucagon like peptide 1. How does it work? Number one it is made in your intestines, in your bowel, in response to food. So anytime you eat anything, your body produces that hormone in a certain amount, we don't know. Now what does the hormone do? Number one it sends a signal to your pancreas. Your pancreas produces insulin, and that lowers or regulates your blood sugar. That's one thing GLP1 does. The second thing that it does is it activates certain areas in your brain, which lowers your appetite and reduces food cravings. That's the second thing that GLP1 does. Number three it slows down the emptying of food from your stomach. So it causes delayed gastric emptying. All of it together slows down your hunger and reduces your cravings. Remember that GLP1 is produced by your body naturally in response to food.
Speaker 1:
So now, what do the drugs do? So here's the real. I mean, it's just such a smart, smart idea by whoever came up with the science behind it. Because these GLP1 receptor agonists, they bypass all your body's natural production and they don't stimulate the hormone itself. Instead, they mimic the activation of the same receptors as your body naturally produces. So they bypass all that and stimulate the receptors. No wonder they are so powerful and so effective.
Speaker 1:
I mean, you see somebody taking ozentic. The result is pretty much almost immediate because it bypasses all that tells your brain you're full, don't feel like, in fact, all the cravings you meet somebody taking the meds, though they don't feel like eating period, all right, and then it slows down your gastric emptying, your stomach feels like it's full and then it also causes your blood sugar to be regulated. All in all, ozmpic. I mean I've got to applaud for the person who created the medicine. This is actually one of the most effective weight loss medicines in the history of the medicine that I know of. By the way, I don't know everything but again, in my knowledge my limited knowledge is one of the most effective medicines for weight loss because it goes in the bypasses your body's natural system, talks to your brain and talks to everything, shuts it down. Before you know it, you're not eating as much Alright.
Speaker 1:
The medicine does have side effects that we need to be concerned about. Number one we don't even know, because the medicines have not been here that long. There's some medicines like blood pressure medicines, diabetes medicines most of the old school ones have been here 50 years, 60 years. We know that. We know, we know the side effects, we know how they work For these new obesity medicines. We just don't know. We don't have any studies that have been here for 15 years, 20 years. We have no idea what may happen. We do know some side effects. Some of them are minor and I'll get into that later on. Some of them are major, major, major side effects and some of them could potentially be irreversible.
Speaker 1:
All of that said, did you know that you can boost your body's natural production and also support your body's production of GLP-1? You can do that with foods. You can do that with some supplements. You can even do that with probiotics. Now, that said, of course, food doesn't work like a medicine. Remember, the medicine has such a big effect which is almost immediate. Natural foods don't act like medicines. They're not the same thing. I'm giving you information so you can make an informed decision.
Speaker 1:
Okay, now, if you're not diabetic. If you don't have any major medical problems, chances are your insurance is not going to cover it, so you're going to need to pay it out of pocket for the medicine, and I'm told this in the thousands. Some of these medicines are about $1,000 a month and for most of them, if you 100% relied on the medicine to curb your appetite, lose weight and things like that, then when you stop the medicine, studies now show that within a year you gain all your weight back and maybe even more if you did not change your lifestyle. So we are back to food Again. Remember.
Speaker 1:
The medicines work by acting on the receptors of GLP1, which is the same hormone that your body produces in response to food. So you can support your own body natural systems by eating the correct things. You can boost secretion of GLP1 naturally by using food and macronutrients. You can also boost the production and support your own body by taking some supplements and things like that. Lifestyle change is key to long-term weight loss that is sustainable. Now, if you got $1,000 to pay for the rest of your life every single month and dealing with the potential side effects that we don't know about because it's not 10, 20 years yet, you knew you.
Speaker 1:
You make that decision for yourself. It's okay. I don't have people problems with anyone making any decision, contrary to all the feedback that I get. Listen, it's a decision that you make. It's important to make a knowledgeable or an informed decision. So what are the foods? Remember GLP1 in the medicine. It controls your brain, curbs your cravings, curbs your appetite, slows down gastric emptying that's the second thing. And then it boosts your body's production of insulin.
Speaker 1:
What can you do with food? What can you consume to keep you full? The very first one that you've heard over and over and over, because I know that most of you here listening to me have tried. You've done your research. Most of the patients who come to my clinic are very, very well informed, just like you are. So the number one thing to do is consume more protein.
Speaker 1:
Now back to the medicine, the GLP1. If you see somebody who's taking ozempic or a weight loss drop, when Jaro or any of those, it curbs their appetite. Last thing they want to eat is protein. Why is that? Because proteins are so satiating. Now, if you're full, maybe you can eat like a candy piece of candy piece of chocolate, but when you're full, you're not going to be able to eat, say a chicken breast or a burger, for example, if you're already full. It's the same thing. You can use natural proteins unprocessed natural proteins to mimic the effects of the drug. Why? Because proteins are very satiating.
Speaker 1:
Now I recommend we recommend that you consume 1 gram of protein per pound of your ideal body weight per day. So if my ideal body weight is the 160 pounds I'm talking of my ideal body weight for my height if it's a 160 pounds, then I need to consume 160 grams of protein throughout the day. You're going to notice one thing when you consume that much protein you feel full, you don't have room for much, and that's the same thing that the medicine does it slows down your gastric emptying, makes you feel full all the time. So number one food that can mimic the effect of the weight loss drug is protein. Things like chicken, fish, shrimp, all the proteins that are not processed, eggs and things like that. Number two food that can mimic the effect and actually, proteins have been proven to boost the release of GLP1 in your bowel. So number two food what is it?
Speaker 1:
Unsaturated fats. So the healthy fats. You've got to be careful with these ones now. Healthy fats are great. We all need some fats in our diet Now. Don't over consume fats, because they are calorie dense. So you want to consume a specific amount. If you're not sure, link up with your physician or nutritionist or coach to really help you figure out how much you need to consume. Anyway, unsaturated fats are found in things like nuts, avocado, olives, olive oil and fish. So fatty fish like salmon, tuna, mackerel and things like that they do stimulate the release of GLP1 in your gut. They also healthy.
Speaker 1:
Proteins keep you feel full and also act like osempics. See how I'm going with this. They increase your production of GLP1, keep you feeling full and when you consume proteins, your body uses a bit more energy to break down the protein. So that's why proteins have a thermic effect. If you want to lose weight and keep it off, please prioritize protein consumption. If you are a female in menopause, prioritize protein consumption.
Speaker 1:
So let's say you choose to take osempic. One of the things it would do is it would curb your appetite. All of a sudden, you're consuming such little protein every day. You're going to lose your muscle mass quickly. So if you choose to consume proteins, you really need to make an effort. I mean, if you choose to take the medicine, you really need to make an effort to boost up your protein consumption in addition to working out. All right, what's the next thing? The next thing that can help boost GLP1 production. So let's talk about some spices Timuric, rosemary and, yes, berberine.
Speaker 1:
Somebody asked me a question about Berberine. It is a healthy supplement, and just keep in mind that the supplements like Berberine I'll have to do a separate talk about that one but all of these are supplements. They're not regulated by the FDA. So Berberine is one of those that has been called ozempic-like supplement. Why? Because it also supports your blood sugar control. It works and it helps you. Some people lose weight, but then again, their studies are not 100% on Berberine either. That said, I have spoken to so many people who use it and it helps them. Anyway, that's just one of the supplements that helps the GLP one.
Speaker 1:
Also, cinnamon, yes, yes, my endocrinologist down the street has on her list of supplements for all heart diabetic patients to take cinnamon. So for me, routinely, every morning, I shake the cinnamon in my coffee. Why is that? Because it helps regulate your blood sugar. Remember GLP one drugs like ozempic. They help regulate your blood sugar. That's why spices like cinnamon also work. Another one is rosemary. Use it. It can help to merit. It's another one that's documented. It can also help boost your GLP one production. There is another one Green tea. Green tea has also been shown to help boost GLP one production. Again, all of these are supplements Balancing your gut microbiome, so balancing that gut flora has been helped been shown to help promote GLP one production.
Speaker 1:
So, taking a probiotic Now, generally, I take a probiotic every day because you do need a healthy gut to really help digest your food. If you are changing your nutrition, it just really helps to also balance that gut flora as well. All right, so now the beauty of working with your body to boost your own natural GLP one is that you can stack all these different strategies to help with your blood sugar balance and your weight control. You can eat proteins Actually, you should eat proteins healthy fats. Take a probiotic Do it all because that would help boost your natural GLP one. Now I'm just going to magically, you eat protein and take a probiotic and magically it shocks off your cravings like ozempic dors. No, no, that's not going to happen. It's going to take time and it's going to need you to be consistent. However, it gives you a sustainable way to lose weight and keep it off long term, and naturally.
Speaker 1:
So, that said, my goal is to bring you the information that can help you make informed decisions. So let's talk about some side effects. I don't really have side effects or foods to bring to you, because those natural things exist in nature. These are things we need to be consuming. So the more natural you go, the more unprocessed you go, the better it is for you and it is sustainable long term. However, just so you know, especially for parents, now in my weight loss clinic I have the children from the age of seven all the way to adults in their 70s. Now. Ozempic has been semi-glutide, has been FDA approved now for the ages of 12 and over.
Speaker 1:
So for children, it is pretty difficult for a child who's overweight, I mean, if you see a child who's 12 years old, about 250 pounds, or they get to 13, 14, almost 400 pounds If your parent listening to me and your child is overweight. This is the one thing I encourage patients and parents. The whole family dynamics when it comes to nutrition around a child has to change. So if your child is obese, you cannot treat your child like you are an obese child. I've got to feed you the lens and the carrots, while the rest of the other children who are not overweight but they can eat pizza and bread and things like that because they're not overweight. Please don't do that when your child is overweight. Now we have to all of us change our health and now be in a healthy lifestyle so that we can encourage the child who's overweight to now eat comfortably in the family. It's difficult.
Speaker 1:
I was an obese child. I weighed in the 200 when I was 10, 12, 13 years old. I struggled in school because I was picked on. I was bullied. Last thing I need is to come home where I feel like I'm also being picked on in my family. Don't do that to your child. If you have any questions about that, please direct message me privately and I'm going to bring a talk about that. Parents, when you have an overweight child, you can do it, but all of you, you don't need that over there eating pizza and drinking beer. No, all of you need to change your lifestyle so your child comes right in the home. And no, your child does not need a diet at the age of 10 or 11. Your child just needs food healthy food, not junk. Healthy food and they will be just fine. But anyway, I digressed a little bit. Sorry about that. Let's get back to the topic Now.
Speaker 1:
Talking about the medicines weight loss medicines they do come with side effects. Yes, yes, lots of side effects. So the common side effects are things like nausea, vomiting, diarrhea, constipation, stomach pain, gas, fatigue, burping, indigestion feeling. For some people it causes constipation and other people diarrhea. Now one of the biggest things that we see in people taking the medicine is just overall loss of muscle mass Because they don't want to eat and because they're not consuming any proteins for months and months and months. Yes, you lose muscle mass. First, why? Because muscle is metabolically expensive, for your body spends energy to keep your muscle up. So when you start losing weight and you're not eating, your body says, ah, we need to get rid of this muscle, it is consuming too much of our energy. So first thing, you know you've lost all of your muscle mass quickly.
Speaker 1:
Now, another side effect that we see is dehydration is not very common. Some people just don't drink enough water. That can make you have acute kidney injury. So be careful you choose to take the medicine. Stay hydrated and drink lots and lots of fluids. It would help you. So very, very important Consume your protein. Should you choose to take the medicine, make sure you're drinking lots of fluids so you don't get dehydrated and develop kidney injury Another big one that we see in the emergency room and I work full time in the emergency room, part time in the obesity clinic but one thing we see commonly in the emergency room is just intractable vomiting.
Speaker 1:
So vomiting that doesn't stop, because remember how the medicine slows down gastric emptying. Some people actually develop gastroporalysis, so the stomach gets paralyzed, it's not moving, so you just You're just vomiting all the time. So very, very important, if you choose to take the medicine, please burn a healthy diet. Don't go eating fatty foods, those dangerous stomachs too, too long, and then they get runny-sweet, they get spoiled, they get nauseated and then you can get dehydrated kidney injury. Not good, not good, not good.
Speaker 1:
Another side effect that we've seen also is headache, really related to dehydration also. Another one is low blood sugar very, very rare that your blood sugar will drop and then these ones are not commonly talked about, but we've seen them. Also. There's a rebound of where people Start having vivid dreams. Remember, the medicine works on your brain, so people have things like nightmares, which may not be dangerous, but what's really dangerous is for people who have anxiety, people who have major depression, people who have had suicidal thoughts or suicidal Attempt in the past. Now, if you're somebody who has major depression, if you're someone who has attempted or thought about suicide, I really encourage you to think twice about being on the medicine, or let your doctor know, or let your Psychiatrists know, so they can watch really closely, because Osepic has made Suicide our thoughts and ideation and some people who are predisposed a lot worse. So be careful, be careful, please with that one.
Speaker 1:
Other things like pancreatitis, double edema disease, allergic reactions, thyroid tumors thyroid tumors are really really very rare. Why are they rare? Because the way that study happened is that it took a huge dose of a virus. It took a huge dose of a medicine, gave it to rats and the rats developed changes in the cells and the thyroid. Anyway, that is one of the box warnings on the medicine, alright.
Speaker 1:
So be very careful, think about all these side effects and please make an informed decision on whether or not you choose or don't choose to take the medicine, just so you know there are alternatives, so you can actually optimize your nutrition so that you have the same or similar effects long term with the medicine, like the medicine, but should you choose to take the medicine, be aware of all these side effects. Most importantly, how will the medicine work long term? We don't know. All I know now is there's a shortage in the medicine, which is just really, really strange, because I do know that there are some pharmacies that are compounding the medicine and those not FDA regulated, but they are able to get semaglutide and compound it and sell to people at a much cheaper rate. And where are they getting semaglutide from? From the same company that says that they're short? I don't know. I don't know. I'm just here thinking aloud.
Speaker 1:
Alright, that's it for me for today. If you have any questions and I really want to thank all of you for the questions that you've been asking they've really helped me dive deeper into my research, so we are both informed about these medicines, their side effects and how they can help you lose weight in a sustainable manner, and what you need to change in case you choose to take the medicines. So please ask me questions in the chat or direct message me, and that's it for now. Thank you, thank you and have a good night everyone. Thank you, bye.