The obesity crisis and the hype around 'skinny jabs'
The global obesity epidemic is now a full-blown societal crisis. A major new report published in The Lancet announced that by 2050, more than half of all adults—and one in three children—are expected to be overweight or obese.
The rise of GLP-1 weight loss drugs: Ozempic, Wegovy, and Mounjaro
Amid this growing crisis, a new class of weight loss drugs has exploded into the mainstream: GLP-1 drugs like semaglutide, better known by brand names like Ozempic, Wegovy, and Mounjaro. Touted as miracle solutions and dubbed 'skinny jabs' on social media, these medications promise dramatic weight loss with just a weekly injection. For many, they sound too good to be true.
The promises and pitfalls of weight loss jabs
Some people do experience significant weight loss. But many experience significant side effects, including 'Ozempic face' and 'Ozempic arms' caused by rapid fat and muscle loss that can leave people looking prematurely aged.
Many people regain the weight once they stop the medication, leading to long-term dependency just to maintain results. People often don’t know the risks and they’re not shown alternative approaches—like adjusting how, what, and when they eat, improving lifestyle habits, or even exploring emotional or psychological triggers behind their eating behaviours. You may enjoy reading 'Nutritionist advice for healthy weight loss'.
How do GLP-1 drugs work in the body?
GLP-1 drugs (short for glucagon-like peptide-1 receptor agonists) work by mimicking a naturally occurring hormone in the body called GLP-1, which plays a key role in regulating blood sugar and appetite.
They work in a variety of ways:
- GLP1- drugs slow the rate at which food leaves your stomach, helping you feel fuller longer, which can reduce how much you eat overall.
- They act on the appetite-regulating centres in the brain to make you feel less hungry.
- They improve blood sugar control by stimulating the release of insulin only when blood sugar is high and reducing the release of glucagon (a hormone that raises blood sugar).
- People naturally consume fewer calories, which leads to significant weight loss.
What are the side effects of GLP-1s?
There have been significant side effects reported with the use of the drug:
- Severe constipation – Debilitating and long-lasting.
- Gastroparesis – Where the stomach takes too long to empty, causing nausea, bloating, and vomiting.
- Intestinal obstruction (Ileus) – Rare, but potentially serious; food and waste can’t move properly through the gut.
- Stomach paralysis (severe form of gastroparesis) – Stomach motility essentially stops, requiring hospitalisation or surgical intervention.
A 2023 case review published in the Journal of the American Medicine Association raised concerns about the lack of long-term gut motility studies, especially in off-label use for cosmetic weight loss.
Certain groups should avoid the use of GLP-1 drugs or use them with caution: People with a history of thyroid cancer, people with a history of pancreatitis, people with severe gastrointestinal disorders, pregnant or breastfeeding individuals, people with eating disorders and those without any medical need.
Natural GLP-1 Strategies
You can naturally increase GLP-1 levels (or enhance its effects) through certain foods and lifestyle choices. While the boost won’t be as dramatic as a weekly injection of Ozempic or Wegovy, these strategies can help with appetite regulation, blood sugar control, and digestion.
1. Certain foods naturally promote GLP-1 secretion in the gut:
- Fermented foods (yoghurt, kefir, kimchi) – support gut health and GLP-1 release. You might like our fermented miso and tofu bowl.
- Protein-rich meals – especially whey protein, eggs, and lean meats.
- Healthy fats – like olive oil, avocado, and nuts (slow digestion and increased satiety).
- Soluble fibre – oats, legumes, flaxseed, psyllium (stimulate gut hormones including GLP-1).
- Bitter foods – arugula, dandelion greens, and bitter melon – may help stimulate GLP-1 secretion via the gut-brain axis.
2. Exercise
3. Quality Sleep
- Poor sleep decreases GLP-1 levels and increases ghrelin (the hunger hormone).
4. Eating mindfully and less often
- Eating slowly and avoiding snacks helps regulate digestion and GLP-1 response.
- Intermittent fasting, or spacing meals 4–6 hours apart, may naturally enhance GLP-1 secretion as the gut resets between meals.
5. Using specific nutrients helps increase GLP-1 secretion, improve insulin sensitivity, support gut health and balance hormones. These include:
- Berberine
- Bitter Melon
- Turmeric
- Ginger
- Fenugreek
- Cinnamon
- Holy basil
- Gymnema sylvestre
- Mint
The DR.VEGAN® View
It might appear easier to use a drug than to support your weight loss journey with meaningful, long-term lifestyle changes. But real, lasting health doesn’t come in a syringe. It comes from education, support, and addressing the root causes, not just the symptoms.
If you're considering these medications, be sure to ask the hard questions. Understand the risks. Look into alternatives. And above all, make choices that empower you - not ones that leave you dependent on a drug.
Mark Killick is a leading expert in nutrition and functional medicine who has worked with everyone from England footballers to local GP surgeries. Mark is passionate about tackling type 2 diabetes and cardiovascular health. He will share evidence-based strategies for blood sugar.
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