17/02/2026
Don't fall into the trap of short cuts!
Ozempic, has taken a section of the medical fraternity by storm and even people with no medical background are talking about it. For the uninitiated, Ozempic is the brand name of Semaglutide, a prescription drug for Type II Diabetes and weight management.
Semaglutide is a synthetic GLP-1 (Glucagon- like peptide 1) agonist, which mimics the response of GLP-1 hormone. The GLP-1 hormone is released by our gut, when we eat and it stimulates release of insulin, while inhibiting Glucagon release- simply put, it regulates blood glucose. The hormone is also responsible of delaying gastric emptying (the food passes through your digestive system slower) and thereby promotes satiety (You fill full for a longer time). Since GLP-1 receptors are also found in the brain centers responsible for hunger and eating behavior, it can prevent overeating.
While there are many molecules available in the market which controls Type II Diabetes, Ozempic caught the fascination of many because of its remarkable effect on weight loss and reported use by many celebrities who swear by its effect on weight loss. Since Diabetes and Obesity are often interconnected, Ozempic has given hopes to millions in that regard. Ozempic is a prescription medicine, and is to be used only when prescribed and under a doctor’s supervision and should never be used randomly as it may pose serious side effects.
The good news is that GLP-1 hormone is naturally produced in our gut and there are some ways how you can optimize its release and reap all the benefits it offers, without any fear of negative effects.
A diet high in soluble fiber seems to be really effective in promoting optimal GLP-1 release from the gut. Fermentation of fiber and resistant starches by the gut microbe produces SCFA (Short Chain Fatty Acids) which in turn facilitates release of the incretin hormones like GLP-1. A mixture of fiber rich foods like Oats, artichokes, broccoli, peas, beans and so on can promote optimal gut health.
While carbohydrates and fats trigger the maximum release of this hormone, it does not necessarily mean you need to go overboard on these two. Having the right mix of carbohydrates, is the key.
Regular exercise has proven benefits in improving GLP-1 levels in the body, in both diabetics and non diabetics. Research clearly shows that GLP-1 levels remain elevated post exercise and regular exercisers have a higher level of GLP-1. Exercise also has the potential to improve the gut microbe variety, which enhances production of SCFA besides strengthening the gut linings and preventing leaky gut syndrome.
Even people on GLP-1 or other similar medication to control blood sugar, can benefit from exercise, especially strength training. Semaglutide causes significant weight loss, including muscle mass loss. Loss of excessive lean muscle can bring about a host of other problems including loss of strength, joint pain, lowered immunity and susceptibility to falls. In order to prevent that regular strength training can minimize muscle loss and create an environment for healthy fat loss. The synergistic effects of strength training and GLP-1 medications are well documented. An added incentive for people with diabetes to strength train is that muscles consume more glucose- the more muscles you have, the
more regulated your sugar levels will be. So, along with walking/jogging, adding strength training to your daily routine may be prudent.
Consuming healthy fats from nuts and seeds, and sea fish which are rich in Omega 3 fatty acids seems to have a positive effect of the GLP-1 levels. Besides improving the hormone levels, these healthy fats can also reduce inflammation in the body and help fuel your brain.
Even, a seemingly simple act of chewing your food properly, can contribute to GLP-1 release. Research indicates chewing food around 30 times can lead to optimal release of GLP-1. Slower and mindful eating reduces overeating and promotes satiety.
Gut health has great impact on our health and very often it is not considered with the seriousness it deserves. The gut is our second brain and maintaining a healthy gut can not only release adequate GLP-1 but also offer you a host of health benefits. Just making a few simple lifestyle changes can go a long way in making a big positive impact on your health and fitness.
