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The post is the personal opinion of the author and not necessarily that of Nutrizzia d.o.o., the owner of this website. The author made the research and conclusions based on his own and general knowledge, unless otherwise stated in the text below.

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Foods that mimic the effects of Ozempic

A semaglutide Ozempic injection pen with a light blue cap lies on a white surface. The pen has visible text and a grey body with a needle.

On March 11, 2025, Dr. Axe’s (Instagram profile) Instagram post, “The top science‑backed foods that mimic the effects of Ozempic,” garnered over 10,000 likes and prompted thousands to ask, “Comment ‘HORMONE’ to receive my in‑depth masterclass on how to naturally balance your hormones.” 

He highlights a list of everyday foods, supplements, and herbs backed by research to raise GLP‑1 levels—effectively enhancing satiety, slowing stomach emptying, and curbing sugar spikes—without the side effects of semaglutide injections.

Here’s his breakdown:


1. Prioritize protein-packed eats

  • Why it matters: Protein-rich foods (like eggs, Greek yogurt, chicken, fish, legumes) stimulate GLP‑1 and other satiety hormones, helping you eat less without feeling deprived.

  • What Dr. Axe says: “High‑protein meals = reduced appetite & stabilized blood sugar.”

  • How to use it: Start your day with Greek yogurt + berries, have a lentil-based soup for lunch, and choose grilled salmon or chicken for dinner.


2. Fiber = fullness & fermentation

  • Foods to include: Broccoli, Brussels sprouts, oats, chia, flax, legumes.

  • Mechanism: These fibers feed gut bacteria, producing short-chain fatty acids that elevate GLP‑1 and slow digestion.

  • Dr. Axe insight: He stresses “fiber-dense vegetables & whole grains—non-negotiable for hormone health.”

  • Plate it up: Add cooked oats or chia pudding for breakfast; steam broccoli or Brussels sprouts as sides; use lentils in salads or stews.


3. Healthy fats to the rescue

  • Sources: Avocado, olive oil, nuts/seeds, oily fish.

  • Why they help: These fats delay gastric emptying and act as signals to release GLP‑1, meaning you feel full longer.

  • Dr. Axe says: “Don’t fear healthy fat—it balances blood sugar and enhances satiety!”

  • Add them in: Cook veggies in olive oil, top meals with avocado or nuts, snack on trail mix with seeds.



4. Green tea, cinnamon, berberine — herbal GLP‑1 allies

From his reel (#weightloss #ozempic #cinnamon #berberine), Dr. Axe recommends:

  • Green tea extract: Offers thermogenic boost and GLP‑1 stimulation.

  • Cinnamon & berberine: Regulate glucose, reduce insulin spikes, indirectly supporting GLP‑1 pathways. 

Try this: Sip matcha in the morning and sprinkle cinnamon on oatmeal or coffee.


5. Hydration & electrolytes: Not just pretty drinks

  • Heroes: Coconut water, bone broth, hydrating veggies like cucumber and watermelon.

  • Why: Staying hydrated supports digestion and glucose control—indirectly supporting GLP‑1 function.

  • Dr. Axe emphasizes: “Hydration + electrolytes = metabolic regulation + appetite control.”

  • Sip on: Coconut water mid-afternoon, bone broth before lunch, and snack on cucumber or watermelon slices.


6. Movement & meal timing: Lifestyle GLP‑1 support

Dr. Axe hints in comments that the best results come when you combine food strategies with:

  • Intermittent fasting

  • Daily movement (even walking)

  • Prioritizing sleep and stress management.

These habits modulate hunger hormones (ghrelin, leptin, GLP‑1) for sustainable appetite control.


7. Why not jump straight to Ozempic?

In a reel titled “The harsh reality is that the side effects of weight loss drugs like Ozempic are too severe…” Dr. Axe warns about:

  • Accelerated aging

  • Muscle/fat loss

  • Gastrointestinal distress

He encourages trying natural strategies first unless medically indicated.


Sample 1-day menu: Eat for GLP‑1 elevation

7:00 - Greek yogurt + berries + chia + cinnamon; matcha latte

10:00 - Green smoothie (kale, avocado, cucumber, bone broth base)

12:00 - Lentil & broccoli salad w/ olive oil, lemon; side of watermelon

15:00 - Trail mix (almonds, walnuts, flaxseed) + coconut water

18:00 - Grilled salmon, Brussels sprouts sautéed in olive oil, quinoa

20:00 - Cup of green tea w/ berberine (capsule or powder)


Putting it all together: 5 takeaways

  1. Anchor each meal with protein to signal satiety early.

  2. Load up on fiber—beans, cruciferous veg, oats.

  3. Include healthy fats to slow digestion and enhance hormone response.

  4. Sip on herbs and hydrating foods that support GLP‑1 naturally.

  5. Boost with smart lifestyle habits: move, fast, sleep, de-stress.

Start small—maybe add a matcha latte and afternoon coconut-water snack—and build from there. Track how you feel: less hunger, fewer cravings, smoother energy.


The science at a glance

  • Protein & fiber are well-documented to increase GLP‑1 and PYY, improving fullness.

  • Fats delay gastric emptying and amplify gut hormone release.

  • Gut-friendly foods create metabolites that regulate appetite.

  • Cinnamon and berberine have clinical support in modulating blood sugar and may support GLP‑1 pathways.

Though not as potent as prescription drugs, this combo can significantly aid weight management and hunger control—with fewer side effects and much lower cost.


Final thoughts

Dr. Axe’s advice offers a balanced, holistic, food-first approach to naturally elevate GLP‑1 and support long-term wellness. It’s not a quick fix but a lifestyle shift—one based on real food, smart choices, and sustainable routines.


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