Deemed “a weight-loss miracle drug,” Ozempic has taken the world by storm. From celebrities to social media influencers, it seems like everyone is raving about their jaw-dropping weight-loss success stories. It almost sounds too good to be true. Just inject the drug, kill your appetite and cravings, and the weight just falls off. No starving yourself, no extreme exercise or dieting, you just naturally eat less. But, as the old saying goes, if something sounds too good to be true, it usually is.
This is why we must ask questions like, what about side effects? What are the risks of long-term use? And what happens if you stop taking them?
Today, we’re setting the record straight about Ozempic alternatives, including how Ozempic works, the pros and cons, compounded Ozempic vs. FDA-approved, and how to use diet, lifestyle, labs, low-tox living methods, and (yes) certain supplements to lose weight the healthy way.
Note: This article contains affiliate links, meaning In On Around will make a small commission at no additional cost to you. This helps us maintain the site. As always, we value full transparency & only work with brands we love and trust.
Author: In On Around Founder & CEO, Catherine Power.
- Published On:
- Updated On: April 11, 2025
Summary:
- My concern as a product safety advocate, real foods enthusiast, and low-tox living expert is that people aren’t being given informed consent about Ozempic. Sure, the risk-benefit ratio may be worth it in extreme circumstances, but most of the time (spoiler alert) it’s a grave risk to take. I also cringe when I see clever marketing campaigns claiming a supplement or protocol is a natural Ozempic alternative.
- Yes, there is some evidence that certain supplements can affect some of the same processes as Ozempic, but (another spoiler alert) they do not work the same.
Table of Contents
What Is Ozempic And How Does It Work?
Ozempic, also known as semaglutide and a GLP-1 receptor agonist, is a new class of drugs for diabetes control and weight loss.
As you may have heard, Ozempic drugs, such as Wegovy and Mounjaro, work by reducing appetite and blood sugar.
They do this by mimicking the effects of glucagon-like peptide 1 (aka: GLP-1), a natural hormone that plays an essential role in controlling blood sugar and appetite.
So, when you’re reading up on the latest natural Ozempic alternatives, know it is the herb, practice, or supplement’s effect on GLP-1 that researchers are referring to.
The Pros And Cons Of Ozempic Drugs
Listen to any mainstream news report or celebrity interview, and you’d be led to believe Ozempic drugs are all benefits with no or very minimal risk.
But the truth is more nuanced.
Yes, Ozempic drugs can be very beneficial for people who need to lose a lot of weight, have tried everything else but can’t lose weight, and/or are diabetic.
Obesity is a leading cause of death, a contributor to various other chronic diseases, and a comorbidity for all kinds of infections.
However, one must only read the package insert of an Ozempic drug to discover a shocking list of potential side effects. These range from temporary and annoying to life-changing and even life-threatening.
Plus, we have very little understanding of the long-term risks of taking these drugs purely for weight loss and weight maintenance.
And, get this: these drugs are not FDA-approved for weight loss. [1]
For real. They’re approved for diabetes management, and some, but not all, are approved for obesity. However, general weight loss is an off-label use.
First, let’s look at the pros of Ozempic...
Many of these are the result of its main pro: weight loss: [2, 3]
- Reduced appetite, which makes dieting and portion control easier
- Reduced cravings for unhealthy foods
- Weight-loss
- Enhanced insulin release
- Improves blood sugar
- Improves joint and muscular function
- Reduces risk of cardiovascular disease, including heart attack and stroke
- Possible reduced risk of dementia
- Manages Type II diabetes
- May improve aspects of metabolic function
- May lower addiction risk
Taking Ozempic can also be helpful for people who have not been successful losing weight in the past.
Keep in mind, many of these benefits are based on observational studies, and more research is needed.
The pros look amazing, what about the cons?
- Diarrhea
- Nausea
- Vomiting
- Abdominal pain
- Fatigue
- Dizziness
- Injection site reactions
- Changes in vision
- Low blood pressure
- Blindness
- Muscle loss
- Neurotransmitter imbalances (GLP-1s affect dopamine)
- Hypoglycemia (low blood sugar)
- Increased risk of pancreatitis (inflammation of the pancreas)
- Increased risk of gallbladder disease
- Increased risk of kidney complications
- Increased risk of thyroid cancer
- Increased risk of diabetic retinopathy (eye damage due to diabetes)
- Increased risk of arthritis
- Digestive damage
- Gut microbiome disruption
- Its effects stop after discontinuing use, so you’ll likely gain back all the weight
- Expense! Most Ozempic drugs cost between $800-$1000 per month without insurance
- Doctors are often incentivized to recommend and prescribe these drugs when they may not be in your best interests (which is why it is essential to work with a doctor you trust!)
The common side effects are gastrointestinal issues (nausea, vomiting, diarrhea), fatigue, dizziness, and injection site reactions.
More serious side effects, like blindness or organ damage, are considered rarer.
Although the cause of these side effects is not fully understood, experts believe rapid changes in blood sugar, slowing of digestion, effects on neurotransmitter function, and GLP-receptors in various organs and systems, such as the thyroid, may be to blame.
Also, GLP-1s are relatively new drugs and lack long-term safety trials.
Therefore, we don’t know if all these side effects are the result of causation or correlation. More research is needed.
So, Is Ozempic Worth The Risk?
That’s a question for your doctor or healthcare practitioner.
Many integrative doctors I’ve spoken with avoid using Ozempic completely due to the side effects and unknown long-term risks in favor of a natural approach.
However, some prescribe it when the benefits, such as for someone who is obese, Type II diabetic, and can’t lose weight, outweigh the risks.
In these cases, they often recommend low-dose GLP-1s, usually as a short-term solution coupled with a holistic long-term approach.
For me personally, unless I was obese and/or type II diabetic, had tried everything else without success, and was at high risk of death or complications, I would seek ways to lose weight naturally, sustainably, and healthfully.
And remember, Ozempic only works for as long as it’s used. Therefore, when you stop using it, you’ll likely gain back all the weight.
If you’re considering Ozempic, bring this list of pros and cons to your doctor for an open and honest discussion.
FDA-Approved Versus Compounded Ozempic
Going back to what I just said about low-dose GLP-1s, be careful there.
For example, FDA-approved medications, like Wegovy, are standardized, tested, and guaranteed to contain a specific dose of medication.
Per the FDA, custom-compounded drugs, like GLP-1s, come with a higher risk of incorrect or inconsistent dosage as they are made-to-order. [6]
That’s not to say compounding pharmacies and pharmacists aren’t fantastic for sourcing cleaner drugs.
I use them and really appreciate them for creating prescriptions without harmful additives like artificial colors, flavors, excipients, preservatives, or sweeteners.
However, regarding injectable drugs like Ozempic, you’re generally safer getting the FDA-approved version. Talk to your doctor for individual recommendations.
Can Diet And Lifestyle Act As Semaglutide Alternatives?
Controlling blood sugar and appetite with Ozempic drugs may work for weight loss, but they fail to address causal factors.
This is why most people gain back all their weight after going off the drugs.
Think about it. Up until very recently, most people had never heard of semaglutide drugs, and millions were able to lose weight and keep it off. Don’t get me wrong, blood sugar balance is a critical piece in the weight-gain/weight-loss puzzle, but it’s not everything for every person.
So, while asking if diet, lifestyle, and supplements can mimic Ozempic is a fair question, it neglects various other factors behind healthy weight loss.
Still, since we’re talking about Ozempic, I’ll answer the question:
Yes, certain diet and lifestyle changes have been shown to benefit blood sugar control, appetite, and GLP-1 receptors throughout the body.
However, that doesn’t mean they’ll work hard and fast like the drug.
As any holistic weight-loss or nutrition expert worth their salt will tell you, healthy weight loss should be a gradual, not dramatic, process that addresses nutrition, underlying causal factors, exercise, stress, and more.
No matter how seemingly miraculous, a drug can’t cover all those bases.
Next, we’ll explain more about lifestyle changes that can positively impact blood sugar, appetite, and GLP-1…but we won’t stop there!
We’ll also dive into some hidden causes behind mysterious weight gain or stubborn weight, how to test for imbalances that may be hindering your efforts and other helpful and natural ways to boost and support healthy and sustainable weight-loss.
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Natural Alternatives To Ozempic: How To Lose Weight The Healthy Way
The best natural alternative to Ozempic is to address weight-loss and weight-management from a commonsense, holistic, and individual perspective.
People gain weight and lose weight for different reasons. And there is no “perfect body type” for everyone (regardless of what you see in the media).
Therefore, there is no one-size-fits-all approach.
However, there are universal principles anyone can use to help lose weight—and maintain a healthy weight—sustainably and naturally.
1. Test Don’t Guess! Recommended Lab Work To Support Healthy Weight Loss
As mentioned previously, people gain weight, lose weight, or have trouble maintaining a healthy weight for different reasons.
Although the old calories-in calories-out theory often still applies, it’s not the only factor, which is why someone who eats healthfully and exercises can still be overweight.
Therefore, our #1 recommendation is to find a naturopathic or integrative medicine doctor or practitioner who can help you identify and address any imbalances causing or contributing to weight gain or obesity.
For example, hormonal imbalances, like PCOS, can make it very difficult to lose weight, as can thyroid imbalances or disease. [7, 8]
Likewise, body burden, particularly liver toxicity (the liver is responsible for fat metabolism, aspects of sugar metabolism, and other metabolic processes), can also impact fat and sugar metabolism and thwart your weight-loss efforts. [9]
Finally, stress and lack of sleep are prevalent causes or contributors to weight gain and obesity due to their impacts on fat storage and appetite-controlling hormones, like cortisol, ghrelin, and leptin. [10]
There are various tests that help pinpoint these factors, including:
- A complete thyroid panel, which includes TSH, free T3, free T4, reverse T3, and TPO antibodies.
- A GI-Map to identify any gut health issues such as SIBO, IBS, dysbiosis, etc. All of these factors can impact your ability to gain and lose weight.
- A hormonal panel, like the DUTCH Test, provides a comprehensive picture of your reproductive hormones, stress hormones, and more. All of these factors play a critical role in blood sugar balance, fat storage, etc.
- Food sensitivity testing. These tests can be helpful for identifying unique food sensitivities, which can contribute to inflammation, gut health issues, and more.
- Related Reading: How To Eat An Anti-Inflammatory Diet
- A metabolic panel can assess overall metabolic function.
- A HbA1c test measures your blood sugar balance over a period of two to three weeks, making it more accurate than a one-time glucose test. As you likely know, imbalances in blood sugar are key factors in weight gain and obesity.
I’m also a huge advocate of the Prenuvo Full Body Scan, which I tried last year. As it turns out, I had a thyroid nodule (benign), and some other stuff going on that my regular lab work didn’t detect.
Learn all about it in: Prenuvo Review: Full Body Scan – Is It Worth It? and check with your healthcare practitioner for individual recommendations.
2. Identify And Eliminate Obesogens At Home
Obesogens are little-known endocrine-disrupting chemicals found in everyday foods, beverages, cosmetics, household products, and personal care products that can make it nearly impossible to lose weight.
Per a 2022 scientific paper published in Biomolecules: [11]
“In individuals, they [obesogens] may act on myriads of neuro-endocrine–immune metabolic regulatory pathways, leading to pathophysiological consequences in adipogenesis, lipogenesis, lipolysis, immunity, the influencing of central appetite and energy expenditure regulations, changes in gut microbiota–intestine functioning, and many other processes.
“To sum up, obesogens promote adipogenesis and fat accumulation, affect appetite control and satiety, and act as endocrine disruptors, possibly changing hormonal regulations.”
Yet, hardly anyone talks about them!
Some examples of common obesogens include:
- BPA and other plasticizers
- Estrogen and phytoestrogens, such as those found in soy products
- Fructose
- Phthalates (common in plastics and fragranced products)
- Triclosan
- PFOAs and other “forever chemicals” are common in non-stick cookware, stain-resistant fabrics, and waterproofing
- PCBs
- MSG and other excitotoxins (food additives and flavor enhancers that make foods more addictive)
- Carrageenan
Fragrances and fragranced products (skincare, candles, plug-ins, laundry products, cleaning products, etc.), non-stick products, cosmetics, cleaning and laundry products, and processed foods are all potential sources of obesogens.
In On Around’s new course Balanced Beginnings, teaches you how to identify and replace harmful products like these with healthier alternatives, minus the stress and confusion!
3. Curate An Exercise Routine You Can Stick With
No matter what weight-loss philosophy, diet, or program you choose, they will all require an exercise commitment.
The good news is, most don’t recommend spending hours at the gym or copious cardio (thank GOD!).
New consensus, based on emerging research, is that strength training is just as important as cardio for weight-loss, weight-management, metabolic health, and a slew of other benefits. [12, 13]
Plus, regular exercise (cardio or strength training) has been shown to naturally stimulate GLP-1 production. Even a 10-minute walk can help! [14]
Our best tips for optimizing your workout include:
- Choose exercises you enjoy doing, so you’ll actually do them!
- Prioritize a balance of strength training and cardio. Most fitness experts who understand metabolic and hormonal health recommend at least three strength training sessions a week, plus three cardio days.
- When strength training, don’t be afraid to go heavy! Lifting heavy weights will help you build more muscle, which seriously improves metabolic function and at-rest calorie expenditure.
- If you’re new to heavy lifting, hiring a personal trainer is worth it to teach you good form and avoid injury.
- Opt for brisk walking, sprints, or HIIT vs. intense, lengthy cardio sessions for maximum blood sugar and calorie-burning benefits, minus the wear and tear of high-impact aerobics.
- Incorporate walking into your day. We love the Walking Pad for this as it works as a desk treadmill or stand-alone home fitness device.
- Current recommendations for weight loss and weight management are to aim for 7500 steps a day. A treadmill makes this very doable.
Looking for at-home fitness equipment that will stand the test of time? Shop our favorite vetted home fitness equipment in the In On Around Store.
4. Commit To A Healthful (and Kind) Weight-Loss Nutrition Plan That Doesn’t Feel Like Dieting
In case you haven’t heard, restrictive, ultra-low-calorie diets are finally out!
Most dieticians and nutrition consultants no longer recommend 1200 calories a day for weight loss (can I get an AMEN?!) because it’s unsustainable and can lead to nutrient deficiencies.
They now generally recommend a minimum of 1500 calories a day for weight loss.
This is one approach that works well for most people. However, counting calories doesn’t always work, or only works to a point.
That’s because not all calories are created equal in terms of how the body metabolizes them.
For example, nutrient-devoid, high-sugar, high-fat foods, like chocolate cake with ice cream, are a disaster for blood sugar and therefore mostly stored as fat.
In contrast, a healthy meal with vegetables, lean protein, healthy fat, and whole grains contains a wealth of nutrients, fiber, and other compounds the body needs and can use. It’s also balanced and low-sugar, meaning it will not spike blood sugar. Therefore, it won’t be stored as fat.
For this reason, many experts recommend focusing on protein and fiber versus just counting calories.
Protein, healthy fats, and soluble fiber have also been shown to trigger the release of GLP-1 hormones and other satiety-enhancing effects. [15, 16, 17]
For me, this means hitting my protein targets (around 30 grams per meal), eating moderate amounts of healthy fats, and ensuring I get plenty of fruits and vegetables for vitamins, minerals, antioxidants, and fiber.
But I also allow myself some indulgences, which help keep me on track.
Get more tips from a therapist and Intuitive Eating Coach in: 80/20 Rule: Healthy Balance with Diet and Exercise.
What about intermittent fasting? It’s not for everyone, especially women. Learn more in: A Beginner’s Guide To Intermittent Fasting.
5. Prioritize Sleep
Lack of sleep is epidemic in this country, with 1 in 3 adults described as sleep-deprived. [18]
Not only does this impair immune function, cognitive health, and emotional well-being, but a lack of sleep can also contribute to weight gain and obesity!
Research has shown that sleep deprivation, even for one night, can substantially negatively affect blood sugar. It also causes imbalances in appetite-regulating hormones like ghrelin and leptin and the stress hormone, cortisol. [19, 20]
We also know getting adequate sleep is essential to normal production of (you guessed it) GLP-1 in the gut. [21]
Plus, when you’re sleepy, you’re more likely to reach for high-energy treats, like candy and chocolate, and less likely to exercise.
Bottom line, do not neglect your 7 ½ – 9 hours a night if weight loss is your goal.
6. Rethink Your Relationship With Stress, Drama, & Screen Time
As mentioned previously, chronic stress is a hidden cause of stubborn weight gain and obesity for various reasons, including: [22, 23, 24]
- It increases inflammation.
- Stress causes sleep issues.
- It causes imbalances of the HPA (hypothalamic pituitary adrenal) Axis, which have a negative downstream effect on all hormones and neurotransmitters.
- Stress can cause imbalances in appetite-regulating hormones.
- It causes imbalances in cortisol, which is associated with weight gain and obesity.
- It leads to stress eating, cravings, and unhealthy food choices.
- Stress is terrible for overall metabolic health.
Since we cannot avoid stress (and some is good for you), the best strategy is to learn to adapt creatively and in a positive way.
One way to create a healthy balance is to practice stress-relieving activities such as exercise, meditation, laughing, spending time in nature, and socializing.
In addition, eliminating unnecessary sources of stress, such as excess screen time, endless notifications, disturbing media, toxic relationships, and unhealthy habits, is another must!
Certain herbs and supplements, such as adaptogens, can also be helpful for regulating stress response in the short term or long term.
Learn more, including our top product picks, in: The Best Supplements To Reduce Cortisol.
7. Treat Yourself To Regular Saunas
Sauna therapy for weight loss, stress reduction, and detoxification has been around for centuries.
It can help with weight loss by burning calories, reducing stress, easing muscle soreness (so you’ll be ready to work out again the next day), and helping you sweat out unwanted weight-loss-hindering toxins, a win-win-win-win!
I also love it as a post-workout treat, and it has additional benefits for cardiovascular health, exercise recovery, sleep, and more.
Discover more about the benefits of sauna therapy, plus how to choose a safe and effective brand in: Sauna Health Benefits And Who Should Not Use A Sauna.
What About Ozempic Alternative Supplements?
Although there is some evidence that certain supplements, like Berberine, some probiotics, and Curcumin, may help stimulate GLP-1, I’m not sold on them as comparable alternatives.
The reason is that although many of these herbs and supplements have been widely studied for their effects on blood sugar or metabolic function, their specific effects on GLP-1 have been less studied.
Plus, a supplement will not work like a drug.
Yes, they may help with cravings, appetite, and blood sugar balance, but you’re unlikely to see as dramatic an effect as you would with a GLP-1 drug.
That said, there’s typically no harm in trying if you’re otherwise healthy and purchase from a reputable brand. Unfortunately, a few brands are riding the Ozempic alternative wave and making wild claims about their products with minimal scientific backing.
Talk to your healthcare practitioner for individual recommendations [this is NOT medical advice].
Final Thoughts: Let’s Recap Ozempic Alternatives
This article may not have been what you expected (i.e, I’m not pushing a miracle Ozempic alternative), but I hope it proved there’s no quick-fix or one-size-fits-all for weight loss or healthy weight maintenance.
We also covered a lot, so let’s recap!
- Ozempics are a new class of drugs for diabetes management and weight loss.
- They work by mimicking the effects of glucagon-like peptide 1 (aka: GLP-1), a natural hormone that plays an essential role in controlling blood sugar and appetite.
- Ozempic drugs have pros and cons, the biggest pro being easy weight loss and all the benefits that come with it. The biggest cons are digestive issues, blindness, and an increased risk of organ damage or thyroid cancer.
- The pros of Ozempic may outweigh the cons for people who are severely overweight or those who cannot lose weight in other ways and are at high risk of weight-related complications.
- Ozempic drugs are expensive at around $800-$1000 per month without insurance.
- The best Ozempic alternatives are to follow a holistic approach to weight loss as outlined above.
- Although some supplements may act similarly to Ozempic, they are not the same. Therefore, more research is needed before considering them as Ozempic alternatives.
Have you tried natural Ozempic drugs or natural Ozempic alternatives? What are your favorite ways to shed weight sustainably?
What do you think about Ozempic/Wegovy?
Let me know your thoughts and key takeaways in the comments below!
xoxo,
Want to read more? Check out our other articles here!
Other references on Ozempic alternatives from: Cleveland Clinic, Nature, NIH, Wiley, CDC, BioMed Central, Diabetes.co.uk, Colostate, Forbes
Copyright In On Around LLC 2024 ©. The statements made on this website have not been evaluated by the FDA (U.S. Food & Drug Administration). They are not intended to diagnose, treat, cure, or prevent any disease. The information provided by this website should not be used as individual medical advice and you should always consult your doctor for individual recommendations and treatment. The information contained in this site is provided on an “as is” basis. Related to this site, there are no guarantees of completeness, accuracy, usefulness, or timeliness. In On Around LLC assumes no responsibility or liability for any errors or omissions in the content of this site.
Frequently Asked Questions – Natural Ozempic Alternatives
Click on the below FAQs to learn more about natural alternatives to Ozempic for weight loss and blood sugar control
A high-fiber diet, regular exercise, stress management, and intermittent fasting can help regulate appetite and stabilize blood sugar.
Many alternatives offer similar benefits, but effectiveness can vary based on individual response and health goals.
Eating a balanced, whole-food diet, staying active, managing stress, and getting quality sleep are key natural strategies for weight loss.
Yes, intermittent fasting can help regulate insulin levels, reduce appetite, and promote fat loss naturally.
