Welcome back Strong! Women! Last week we discussed the popular weight loss drug called Semaglutide (a.k.a. Ozempic) that is being used for rapid weight loss by those without Type 2 Diabetes or obesity. You can find it here. In the next few weeks, we will review how Semaglutide works and how you can get the same benefits naturally from your diet and exercise.
To review, Semaglutide (Ozempic and Rybelsus) helps to keep blood glucose levels low, which lowers Hemoglobin A1c levels for diabetics and encourages weight loss. So, how can you do this naturally?
1. Cut down or completely eliminate sugar from your diet.
Glucose in the blood stream once started out as a sugar or carbohydrate in the mouth (notice I didn’t say eliminate carbohydrates. More on this in a later discussion). Glucose is a basic building block of sugar (glucose + fructose = sucrose, or table sugar). While glucose is a preferred fuel source for cells, especially brain cells, high levels in the bloodstream are toxic to the body. So, insulin is released to remove it from the blood stream during digestion and deliver it to cells for immediate fuel. Any extra glucose is stored in the liver, muscles, and, of course, fat cells to be used later.
Insulin does its job of clearing out blood glucose very well, which is why we can feel light-headed, tired, or hungry shortly after eating large amounts of sugar, which is responsible for the need to eat a sweet snack a few hours after lunch, so we don’t fall asleep at work. This creates a vicious cycle and encourages us to eat more sugar more often, most of which will be stored as fat, especially around the mid-section.
Less sugar = less need for insulin in the first place, encouraging natural weight loss and lowering our risk of developing Type 2 Diabetes.
2. Eat about the same amount of carbohydrates at regular intervals.
Simply put, the body likes it when things are predictable and don't change drastically from one meal to the next. If a predictable amount of insulin is released at regular intervals throughout the day, the rest of the hunger hormones (insulin is just one of several hormones we have for digestion) can effectively do their jobs too, like helping us feel full after a meal- which, by the way, is another reported effect from taking Ozempic.
Eating a balanced meal of protein, fat, and even carbohydrates (plus, vegetables of course) regularly throughout the day regulates all the hunger hormones, including insulin, keeping glucose levels manageable. This without the fun side effects of taking a medication!
3. Exercise regularly, especially, and importantly, strengthen and build muscle with resistance training.
The more you move, the more your cells need fuel, and they will gladly accept the glucose when insulin delivers it. Since extra glucose is then stored in the liver and muscles for fuel to be used later, building more muscle essentially gives you more ‘closet space’ for storage, decreasing the need to store it in the fat cells. Encouraging glucose storage in the muscles is another reported effect of taking Semaglutide but this time your body is in charge, not a drug.
This is all really interesting Penny, but if it were this simple, I could fit into those size 6 jeans from last week and not be halfway thinking about Ozempic. It’s just too confusing- are you referring to added sugars or natural sugar? How much is too much- and aren’t carbohydrates just as bad for you? Is walking enough to strengthen my legs or do I need to get a membership at the gym with all the grunting guys?
I got you. All of these concerns and others are the focus of Healthy Penny’s Programs and the upcoming Strong! Women Club. In upcoming blogs, we will make sugar and carbs less confusing, discuss how to have time to create healthy meals, and more. In October, the Strong! Women Club begins with online weekly classes and programs on how to exercise effectively now- even from home without the grunting guys. Learn more about it here.
Are you a Strong! Woman? Strong! Women believe weight loss should be a side effect of a healthy lifestyle, desire to experience new adventures with all the strength and stamina to get there- plus they have enough life experience to be skeptical of the latest diet or exercise fad. Join us at healthypennyswellness.com.