As a holistic doctor, I get these questions all the time:
- Are weight loss drugs like Ozempic safe long-term?
- Are there natural alternatives to these weight loss drugs?
- Are natural alternatives to semaglutides just as effective?
And the answer to all of the above is a resounding yes.
We’ll answer all that and more in this article. If you prefer to listen, check out the Top 11 Foods & Herbs for Weight Loss (Better than Ozempic) on the Dr. Josh Axe Show.
I also covered all of the negative side effects of drugs like Ozempic in episode 25, “Wegovy & Ozempic: The Disturbing Hollywood Diet Drug Craze”. If you want to learn more, check it out here.
What is Ozempic & Why is it Dangerous?
Ozempic, a brand name for the drug semaglutide, is a prescription medication primarily used for managing type 2 diabetes.
It works by mimicking a hormone called GLP-1, which helps regulate blood sugar levels and slows down gastric emptying.
Ozempic was not originally intended as a weight loss drug, but many people use it for this reason due to its appetite-suppressing effects. It works by helping people to feel less hungry and to consume fewer calories.
10 Downsides of Ozempic for Weight Management
Ozempic has become a buzzword in weight management, with its ability to help users shed pounds rapidly. But while it offers potential benefits, it’s essential to be aware of the possible downsides.
1. Loss of Muscle Mass
While Ozempic primarily targets fat loss, it can also lead to significant muscle loss, which is concerning for long-term health and metabolism.
Clinical trials have shown that participants on Ozempic lost around 40% of their total weight from lean body mass, equivalent to about 20 years of age-related muscle decline.
Even with muscle-preserving strategies—like a high-protein diet, strength training, and fiber-rich meals—users may still experience 5–10% muscle loss during weight reduction.
This loss often translates to changes in body composition, including “skinny fat” appearance, sagging skin, and reduced muscle tone in key areas like the buttocks (aka “Ozempic butt”).
2. Facial Volume Loss (“Ozempic Face”)
Rapid weight loss can deplete facial fat, leading to a tired, aged appearance known as Ozempic face.
The journal Facial Plastic Surgery highlights that such rapid fat loss can cause wrinkles and sagging skin, a side effect that many users report was not addressed by their providers.
In fact, people using Ozempic and healthcare professionals have taken to TikTok to share their stories and provide insight about the facial aging side effect. TikTok alone has wrangled 2.3 million views for posts with #OzempicFace. Many users are complaining that their faces look “old and gaunt” due to the fat loss in their face.
3. Gastrointestinal Side Effects
According to a study in Frontiers in Endocrinology, gastrointestinal issues are the most common side effects of Ozempic and the leading cause of discontinuation. More than 50% of users experience:
- Nausea
- Vomiting
- Diarrhea
- Abdominal pain
- Constipation
4. Gastroparesis Symptoms
Ozempic works by delaying the movement of food from the stomach to the intestines, which can mimic symptoms of gastroparesis, including:
- Chronic bloating
- Nausea
- Diminished appetite
One study found that compared to another weight loss drug, bupropion-naltrexone, patients on GLP-1 agonists medication had: nine times higher risk of pancreatitis (inflammation of the pancreas), four times higher risk of bowel obstruction (food is prevented from passing through the small intestine) and three times higher risk of stomach paralysis.
5. Fatigue and Weakness
Many users report feeling tired, dizzy, or lightheaded, often due to reduced calorie intake and lower blood pressure. These symptoms can significantly impact energy levels and quality of life.
6. Bone Loss Risk
A combination of reduced calorie intake, malnutrition, and muscle loss can weaken bones over time, increasing the risk of osteoporosis.
7. Eye Health Concerns
Recent studies suggest a potential link between Ozempic and a rare eye condition called non-arteritic anterior ischemic optic neuropathy (NAION).
This condition can lead to vision loss, with research indicating that Ozempic use may double the risk of developing NAION in individuals with type 2 diabetes.
8. Pancreatitis Risk
Ozempic has been associated with an increased risk of pancreatitis.
Symptoms to watch for include severe abdominal pain that radiates to the back.
9. Hypoglycemia
When combined with other diabetes medications like insulin, Ozempic can heighten the risk of low blood sugar (hypoglycemia). Symptoms can be dangerous if left unaddressed, and include:
- Sweating
- Shakiness
- Confusion
10. Malnutrition and Nutrient Deficiency
Ozempic’s appetite-suppressing effects can sometimes lead to under-eating, causing nutrient deficiencies and malnutrition.
Relying on fewer or “empty” calories can have long-term health consequences, affecting everything from bone density to energy levels.
Natural Ways to Weight Loss Without Ozempic
I estimate that about 95% of people do not need medication like Ozempic: instead, they would benefit significantly from improved dietary habits, like eating more protein and vegetables.
And those that could use it should be taking a much smaller dose.
Naturally shed pounds by harnessing your body's metabolism, optimizing hormonal health, and making smarter food choices without strict calorie counting.
1. Thermogenesis
This involves increasing the body's heat production, which boosts metabolism. High-protein foods and spicy ingredients like cayenne pepper are excellent for promoting thermogenesis.
2. Hormonal Balance
Issues such as hypothyroidism and imbalances in insulin or cortisol levels can stand in the way of weight loss. Addressing these with diet and herbal interventions can be effective. If you want to learn more, check out this free training on how to balance your hormones naturally.
3. Calorie Control
Calories do matter, but it's not always necessary to track calorie intake meticulously. By eating filling foods, like protein and high-fiber veggies, and avoiding processed, palatable foods that are high in calories, you can naturally eat fewer calories.
Top 12 Foods, Herbs, and Supplements for Natural Weight Management
Looking to enhance your weight management journey naturally? Incorporating the right foods, herbs, and supplements into your routine can make a big difference.
Here are 12 effective options backed by science to help you stay on track:
1. High-Protein Foods
Protein is your weight management powerhouse. It supports muscle growth, curbs hunger, and boosts metabolism.
A high-protein diet increases the thermic effect of food (TEF), meaning your body burns more calories during digestion.
Tip: Protein’s TEF is 15-30%, compared to 5-10% for carbs and 0-3% for fats. Aim for 30-50 grams of protein per meal or about 0.5 to 1 gram per pound of body weight daily. (Journal of Nutrition and Metabolism)
Top sources of protein include:
- Chicken breast
- Turkey
- Lean beef
- Eggs
- Greek yogurt
- Fish (like salmon and tuna)
- Plant-based options like lentils, chickpeas, and quinoa
2. Fiber-Rich Foods
Fiber promotes fullness, aids digestion, and supports gut health. It can help manage blood sugar levels, lower cholesterol, and reduce cardiovascular risk.
Increasing your fiber intake by just 14 grams per day may reduce calorie intake by 10% and lead to weight loss of over 4 pounds in a few months.
Top sources of fiber include:
- Vegetables
- Berries
- Nuts
- Seeds
- Whole grains
3. Healthy Fats
Healthy fats keep you satiated and improve nutrient absorption. They’re also great for heart health and brain function.
Great sources of healthy fats include organic:
- Olive oil
- Avocado
- Nuts
- Seeds
- Grass-fed butter
*Avoid pairing high-fat foods with large amounts of carbs to maintain balanced insulin levels.
4. Berberine
Berberine, derived from plants, is known for its metabolic benefits. It enhances insulin sensitivity, reduces inflammation, and supports weight management.
Tip: Studies show that taking 1 gram daily for at least 8 weeks significantly reduces weight and BMI.
5. Cinnamon
Cinnamon isn’t just a spice, it’s a natural ally in balancing blood sugar, reducing cravings, and combating free radicals.
Tip: Add ground cinnamon to your meals or beverages, or take it in supplement form for higher concentrations.
6. Iodine & Selenium
These essential minerals are key for thyroid health, cognitive function, and immune support.
Foods that include iodine and selenium include:
- Seaweed
- Dairy
- Tuna
- Eggs
- Brazil nuts
7. Methylated B Vitamins
B vitamins play a vital role in converting food into energy and maintaining neurological health.
Foods rich in B vitamins include:
- Fish
- Poultry
- Eggs
- Dairy
- Leafy greens
- Legumes
8. Ashwagandha
This adaptogenic herb helps balance cortisol levels, supports thyroid function, and reduces stress-related overeating.
One study found that 300 mg of Ashwagandha twice daily for eight weeks significantly improved stress, reduced cravings, and supported weight management.
9. Forskolin
Derived from the Coleus forskohlii plant, forskolin helps break down fat and build lean body mass.
In fact, one 12-week study showed that forskolin supplements combined with a low-calorie diet improved waist and hip measurements while supporting metabolic health.
10. Apple Cider Vinegar
A popular remedy, apple cider vinegar supports healthy blood sugar levels and may curb appetite when taken before meals.
Opt for organic, unfiltered varieties to maximize health benefits.
11. Probiotics
Gut health plays a crucial role in weight management, and probiotics are key to supporting a healthy microbiome.
Nutrients: “Intake of probiotics or synbiotics could lead to significant weight reductions, either maintaining habitual lifestyle habits or in combination with energy restriction and/or increased physical activity for an average of 12 weeks. Specific strains belonging to the genus Lactobacillus and Bifidobacterium were the most used and those that showed the best results in reducing body weight.”
Top Sources: Yogurt, kefir, sauerkraut, kimchi, and supplements.
12. Green Tea Extract
Packed with catechins and caffeine, green tea extract boosts metabolism and enhances fat burning.
Clinical studies have shown it can reduce waist circumference, weight, and cholesterol levels over 12 weeks.
By incorporating these natural options into your daily routine, you’ll be well on your way to achieving sustainable weight management while supporting overall health.
Carnivore vs. Keto Diets: Which is Better for Weight Management?
Low-carb diets have become popular strategies for resetting metabolic processes and shedding body fat.
While both the Carnivore and Keto diets share a focus on limiting carbohydrates, they differ in approach and flexibility.
- Carnivore Diet: Highly restrictive, it consists almost exclusively of animal products—meat, fish, eggs, and sometimes dairy.
- Keto Diet: Allows for a wider variety of foods, including non-starchy vegetables, high-fat dairy, and low-carb snacks.
Both diets aim to induce ketosis, a metabolic state where the body burns fat instead of carbs for energy.
Research supports their effectiveness: a systematic review in the British Journal of Nutrition found that low-carb diets outperform low-fat diets for weight loss over six months.
Pros of These Diets:
- Improved insulin sensitivity
- Reduced body fat
Cautions With These Diets:
- Both diets may lead to adverse effects if followed long-term without proper monitoring.
- Potential risks include liver stress, acidosis, and nutrient deficiencies.
Tips for Success:
- Follow these diets for 3–6 months, then transition to a more balanced approach that includes carbohydrates for long-term health.
- Prioritize high-protein meals and strength training to preserve muscle mass during weight loss.
- Regularly monitor health markers like liver function and blood pH levels to avoid complications.
In the end, both diets can be effective short-term tools for weight management, but their restrictive nature makes them challenging for long-term adherence.
Transitioning to a sustainable, nutrient-rich diet is key to maintaining results.
Can Intermittent Fasting Accelerate Weight Loss?
Intermittent fasting (IF) is more than just a weight-loss trend—it’s a proven method for regulating hormones and promoting fat loss.
By cycling between eating and fasting periods, IF helps the body tap into fat stores while improving metabolic health.
What Does the Research Say?
- A meta-analysis in Obesity found that IF is as effective as traditional calorie restriction for weight loss, with alternate-day fasting yielding the best results.
- Another analysis of 27 studies showed weight loss ranging from 0.8% to 13% of baseline weight with no serious side effects.
How Intermittent Fasting Works:
- During fasting, insulin levels drop, encouraging the body to burn fat for energy.
- Hormonal regulation enhances fat loss and supports overall metabolic health.
Popular Intermittent Fasting Methods:
- 16:8 Method: Fast for 16 hours, eat during an 8-hour window (e.g., noon to 8 PM).
- 5:2 Method: Eat normally for five days, then consume very low calories (500-600) on two non-consecutive days.
- Alternate-Day Fasting: Fast every other day or significantly reduce calorie intake.
Tips for Success:
- Fast with Nutrients: Combine intermittent fasting with nutrient-dense, balanced meals during eating periods to maximize health benefits.
- Schedule: Choose a fasting schedule that fits your lifestyle for consistency and sustainability.
- Exercise: Pair with regular exercise to enhance fat burning and muscle retention.
Intermittent fasting isn’t a magic solution, but it’s a versatile and effective approach to weight loss when done thoughtfully.
Whether you’re looking to kickstart your journey or enhance your current routine, intermittent fasting offers a flexible and science-backed strategy for success.
Balanced Exercise: The Key to Sustainable Weight Management
When it comes to exercise for weight management, balance is everything.
Instead of focusing solely on cardio, a mix of high-intensity interval training (HIIT) and weight training is more effective for burning fat, building muscle, and boosting your metabolism.
Why HIIT and Weight Training Work
- HIIT: This method alternates short bursts of intense exercise with rest or low-intensity recovery periods. It's efficient, burning calories quickly while improving cardiovascular health.
- A meta-analysis in the Journal of Clinical Medicine found that HIIT reduced body fat by 4.1 lbs on average and added 1.1 lbs of lean muscle mass.
- HIIT sprints/running were most effective for fat loss, while cycling showed the greatest benefits for increasing muscle mass.
- Weight Training: Builds and maintains muscle mass, which increases your resting metabolic rate. This means you burn more calories even when not exercising.
The Risks of Excessive Cardio
While cardio has its place in a fitness routine, overdoing it can have unintended consequences:
- Increased Appetite: Potentially leading to overeating.
- Elevated Cortisol Levels: Which can contribute to fat storage, especially around the abdomen.
How to Structure Your Workout
For a well-rounded, effective exercise routine, do the following:
- Combine Weights and Intervals: If you have one hour, dedicate 45 minutes to weight training and 15 minutes to HIIT at the end.
- Focus on Form: Proper technique prevents injury and ensures you're targeting the right muscles.
- Progress Gradually: Increase intensity or weights over time to continue challenging your body.
Why It’s Effective
This balanced approach encourages fat loss, improves muscle definition, and enhances overall fitness.
By combining resistance training with the calorie-burning power of HIIT, you create a routine that’s not only sustainable but also highly efficient for weight management.
By focusing on variety and balance, you’ll avoid plateaus, prevent burnout, and set yourself up for long-term success.
Personal Fitness Plan of a Holistic Doctor for Weight Loss
When I was a younger trainer, I worked with a client who spent an hour each day on the treadmill, yet she still struggled with weight gain.
It wasn’t until we switched her routine to a combination of high-intensity interval training (HIIT) and weight training that her results dramatically improved.
This experience reinforced a crucial lesson: it’s not just about how much you exercise, but how you exercise.
A holistic fitness plan focuses on efficiency, balance, and sustainability. Remember, fitness is not a one-size-fits-all journey. By tailoring your approach to your needs and focusing on quality over quantity, you can achieve lasting results.
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