If GLP-1s aren’t currently a part of your weight loss protocol, these non-drug methods may help.
If you’re eager to lose weight, popular weight loss medications like Wegovy and Zepbound can be intriguing. But they’re not magic. They can be costly, cause side effects, and require a doctor’s prescription. If you feel overwhelmed or skeptical about these drugs, natural alternatives to Ozempic may sound pretty good.
The short answer? You won’t find anything in the supplement aisle that precisely mimics Ozempic and its sister GLP-1 options, says obesity specialist Charlie Seltzer, M.D.
“Medications like Ozempic have a very specific mechanism of action on the body, and they work well for most people, which is why they’re currently in such high demand,” he says. Think about it: If such an OTC natural alternative existed, it would sell out faster than toilet paper at the beginning of the COVID-19 pandemic.
That said, some supplements and tools may make weight loss easier—and you might consider them if you’re not ready to ask your doctor about prescription weight loss drugs (or if you’ve tried a weight loss medication and didn’t like it).
Charlie Seltzer, M.D., C.S.C.S., is a board-certified obesity medicine and internal medicine specialist in Philadelphia. He’s also a certified strength and conditioning specialist.
Heather Hinshelwood, M.D., is the chief of medicine at the Fraum Center for Restorative Health in Hilton Head, South Carolina. She specializes in lifestyle medicine, including individualized solutions for weight loss.
Theodore Levarda, L.Ac, is a licensed acupuncturist and certified myofascial trigger point therapist at Morningside Acupuncture in New York City.
GLP-1s like Ozempic, Wegovy, Zepbound, and Mounjaro are proven to help people lose weight, but they’re not for everyone.
High demand has led to supply issues, and because many insurers still don’t cover these medications, out-of-pocket costs can make them out of reach. Side effects like nausea and other gastrointestinal issues also turn some people off.
When it comes to weight loss, “natural” can be a bit of a wild card since it isn’t regulated. But here we’re talking about alternatives to pharmaceuticals. Think herbal options like berberine and health strategies like acupuncture and cold plunging. Here’s a look at each.
Berberine is a plant-based compound that’s used as a supplement in Traditional Chinese Medicine (TCM) and Ayurveda to help manage cholesterol and blood glucose (sugar) levels (1).
Touted as “natural semaglutide” by Redditors and TikTokers who rave about its Oxempic-like ability to help people drop unwanted pounds. Unlike prescription weight loss drugs, you can buy berberine online or in shops for about $15 to $40 per bottle, making it far more affordable than prescription drugs that can cost up to $1,000 per month.
No clinical studies have directly compared the two treatments for obesity, but some research points to promise: One small clinical trial from 2015 revealed that people with fatty liver disease who took berberine every day for three months lost more weight than the placebo group (2).
Much like any supplement, talk to your doctor before using berberine, especially if you’re taking other medications, Seltzer says. The herb can negatively affect how certain drugs, including some diabetes medications, work (1).
It’s not a shortcut, but acupuncture can support weight loss in a few ways, says licensed acupuncturist Theodore Levarda. The therapy enhances detoxification, elevates mood, and regulates the nervous system (3, 4)—all of which play a part in weight loss and weight management, Levarda says.
That nervous system boost is particularly crucial because weight gain and difficulties with weight loss are often linked to anxiety, fatigue, sleep, digestion, and pain, he explains. An overactive nervous system can amplify these issues, making it harder to stick to a weight loss plan.
Research in Frontiers in Physiology suggests that when the sympathetic nervous system is overactive, it reduces the body’s capacity to burn excess calories (5).
Buzzy treatments like cold plunges and cryotherapy lower body temperature quickly and are often used for muscle recovery. However, cold exposure therapy may also affect your metabolism, making it a promising option for weight management.
For example, a small study in the International Journal of Environmental Research and Public Health looked at a mix of lean women and women with obesity who underwent partial-body cryostimulation for five days (6). Researchers found that when at rest, the lean women and the women with obesity burned 8.2 percent and 5.5 percent more calories, respectively, than they did before the treatments.
Other research suggests this metabolic uptick occurs because cold exposure therapy activates a specific type of fat-burning tissue called brown fat. A 2022 systematic review suggests that cold plunges and cryotherapy may rev brown fat activity, which can improve glucose metabolism, reduce fat accumulation, and enhance insulin sensitivity (7, 8)—all of which promote weight loss.
While GLP-1 medications like Ozempic help control hunger, they also help reduce “food noise,” Seltzer says. That constant stream of mental chatter urges you to eat, and it can be emotionally distressing and overwhelming, he explains.
Hypnotherapy isn’t a standalone weight loss fix, but it can silence food noise and help you gravitate toward healthier food choices.
For example, one 2020 study in the Journal of Alternative and Complementary Medicine explored the effects of 10 weeks of hypnotherapy, performed once per week, on 32 participants with obesity (9). The study subjects lost enough weight for the researchers to suggest that hypnotherapy can be a helpful addition to other weight loss treatments.
Let’s just cut to the chase: Relying on MCT oil for weight loss isn’t an effective approach. Keto diet enthusiasts are big fans of the pure fat oil, as it’s been shown to kickstart ketosis, the process in which the body begins to burn fat for energy instead of carbs (10, 11).
However, it’s doubtful that MCT oil, by itself, will help you shed pounds—especially if you’re not following a keto diet. One 2021 systematic review identified a link between MCTs (medium-chain triglycerides) and reduced calorie intake, compared to LCTs (long-chain triglycerides) found in nuts and olive oil (12). Still, the authors chalked up the evidence to be inconclusive and stated that more research is needed to understand exactly how MCTs promote lower food intake.
Despite supply-chain issues, potential side effects, and high costs, GLP-1 medications, such as Ozempic, are still a game-changer for many, says metabolic specialist Heather Hinshelwood, M.D.
“These are not vanity medications,” she says. “The benefits we’re seeing are mind-blowing—they’re linked to many advantages like improved metabolic function, for example.”
In addition to GLP-1s, there are also other prescription drug options, Seltzer adds. Phentermine—a prescription appetite suppressant—and over-the-counter supplements (such as psyllium husk) can curb hunger and kickstart your weight loss journey while you adopt healthy lifestyle habits, including exercise and sleep hygiene.
Whether you’re taking prescription weight loss medication or trying more natural alternatives, one thing is clear: You won’t see results without healthy lifestyle habits like exercising, managing stress, getting quality sleep, and staying hydrated, Hinshelwood says.
“Even making sure you’re getting enough sunshine every day is an important part of weight loss efforts,” she adds. The emphasis here, she says, is finding ways to make yourself feel better emotionally and physically, rather than obsessing about the number on the scale.
While GLP-1 medications like Ozempic aid weight loss, they’re costly and can come with side effects. Natural alternatives like berberine, acupuncture, cold exposure, and hypnotherapy may also support weight loss, but not as much as the drugs do. Regardless of which route you choose, success ultimately hinges on healthy habits like regular exercise, stress management, hydration, and getting enough sleep.
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