Written by Tasha Stevens, Integrative Clinical Nutritionist, B.S., NASM CPT, STOTT Pilates Instructor, Founder Happy Hormone Health
Tasha photo by Tori Stauffer
PART SIX of a six-part series uncovering the root causes of conditions affecting women’s health, and learning how to manage them through lifestyle.
If you have been struggling to lose weight for what feels like a century, it can be tempting to think that Ozempic is the fix you have been waiting for. With the promise of fast weight loss, with little to no change in your routine, who wouldn’t be curious?
But unfortunately, the promise is not all that it is cracked up to be. With risks of gut disruption, gallbladder failure, increased chance of cancer, and even rebound weight gain once you stop, the cons could vastly outweigh the benefits.
The Endocrine Effect
The rise of Ozempic is shedding light on one of the most important components of fat loss—hormone function. If your hormones are disrupted, it can be nearly impossible to lose weight. Meaning if you have been trying every approach you can think of with little to no success, you need to dig deeper.
Insulin dysfunction, disruption of blood sugar, and high stress play key roles in weight management and fat loss—especially for women. The most powerful thing about nutrition is that it can be used to regulate hormone function, improve fat loss, and even stimulate GLP-1 (glucagon-like peptide 1) production to help regulate insulin, which is exactly what Ozempic and other similar medications aim to do.
Build Your Ideal Supplement Arsenal
With the right habits and supplements, you can get many of the same fat-loss benefits as you would with Ozempic, but without all the risks. What’s even better, instead of throwing a band-aid solution at the underlying issue that might or might not work (and that will likely cause some disruption to your lifestyle in the process), you are addressing the root cause. This means that you don’t only get results, you get results that last.
As a clinical nutritionist and hormone expert who holds a Bachelor of Science, I recommend the following supplements and strategies to naturally improve insulin function and stimulate GLP-1, to help you naturally manage your weight.
No matter what, always remember to consult your doctor before adding any supplement to your regimen.
Berberine
The Natural Metformin
Berberine activates AMP-activated protein kinase, or AMPK (consider this your metabolic master switch), and improves insulin sensitivity, just like metformin. It also boosts GLP-1 secretion, which helps control hunger and stabilize blood sugar levels. I recommend this for women struggling with weight-loss resistance, stubborn belly fat, or polycystic ovary syndrome (PCOS), or who are living with type 2 diabetes.
Inositol
The Blood Sugar Savior
Inositol enhances insulin signaling and improves GLP-1 release. It is one of the only clinically proven supplements to improve insulin efficacy and sensitivity, reduce metabolic syndrome, and regulate blood sugar levels. It’s especially powerful for women with insulin resistance, adrenal fatigue, or PCOS. You’ll want to look for a brand that has a 40:1 ratio of myo-inositol to D-chiro-inositol for highest efficacy.
Omega-3s
The Go-To Inflammation Fighter
Chronic inflammation makes weight loss harder. Omega-3s (specifically EPA and DHA, two long-chain omega-3 fatty acids) reduce inflammation, improve insulin sensitivity, and support GLP-1 secretion. You can get omega-3s in your diet from avocado, fatty fish, and walnuts, but it’s hard to get all you need through diet alone. I recommend supplementation to fill this gap.
Magnesium
The Unsung Hero of Metabolism
Magnesium plays a role in over 300 enzyme reactions, including insulin function and blood sugar control. Magnesium is stored in the human body in bones and bodily tissues, and while it’s one of the first nutrients depleted during a stress response, it’s necessary to help reduce overall stress burden. And if your stress is high, this can lead to huge disruptions in your insulin and weight-loss efforts.
You can get magnesium through dark chocolate, nuts, and seeds—or dark leafy greens, to a lesser extent. Most women are deficient, and a little extra magnesium can help balance cortisol and insulin levels.
Probiotics
The Gut Health Helper
A healthy gut microbiome naturally enhances GLP-1 production. Specific strains like lactobacillus and bifidobacterium help regulate blood sugar and reduce inflammation. Adding fermented foods like kombucha, sauerkraut, and kefir to your diet can help fill this gap. However, I always recommend supplementing to get the specific amount and strains you need.
Curcumin
The Anti-Inflammatory Powerhouse
Curcumin, which is found in turmeric, helps lower chronic inflammation, improve insulin sensitivity, and enhance GLP-1 secretion. Try adding the spice to bone broth or tea, for instance. If you have a ton of inflammation (e.g., you feel puffy or have a “moon face”), I recommend taking a curcumin supplement for eight weeks to help calm the body and reduce inflammation.
Fiber
The Underrated GLP-1 Booster
Soluble fiber (like psyllium husk, glucomannan, and inulin) has been shown in both animal and human studies to slow glucose absorption and promote gut-derived GLP-1 secretion,
