Watch my full interview with Dr. Hehmeyer in this episode:
As weight loss drugs like Ozempic and Wegovy dominate headlines and transform the weight loss landscape, many people are wondering about both their effectiveness and natural alternatives.
I recently sat down with Dr. Jessica Hehmeyer, a functional healthcare practitioner, who shared invaluable insights about these medications and revealed a path to sustainable results that doesn't rely solely on prescriptions.
"I'm not here to say no one should be on Ozempic or Wegovy or whatever the GLP-1 du jour is," Dr. Hehmeyer explained.
"But I believe there are a lot of people who are on them who could actually produce and sustain outcomes if they had a little more information and assistance in making meaningful changes."
Understanding How Weight Loss Drugs Work
To find a natural path forward, we first need to understand how these medications work. Dr. Hehmeyer broke down the four key mechanisms:
First, they slow the emptying of food from your stomach. When your stomach stays full longer, it continues sending "I'm satisfied" signals to your brain.
Second, they increase satiety hormones. These are the chemical messengers that tell your brain "you've had enough."
Third, they decrease hunger hormones. As Dr. Hehmeyer puts it, "That's like a match made in heaven – increased satiety, decreased hunger. You don't want to eat as much."
Finally, they help stabilize blood sugar levels, which can help reduce cravings and further support weight management.
The Natural Path Forward
The exciting news is that you can actually achieve similar effects through natural methods.
Here's how:
1. The Fiber Strategy
One of the most powerful natural tools is fiber. "When we consume fiber-rich foods, they're going to do the same thing – slow the emptying of foods from your stomach," Dr. Hehmeyer explained.
The target is 30-40 grams of fiber daily, but don't rush to that goal. Start with simple swaps like:
Choosing black rice instead of white rice (3 grams of fiber per serving)
Trying bean-based pasta
Adding flax meal or chia seeds to meals
Including more oatmeal in your diet
2. The Sleep Connection
Surprisingly, proper sleep plays a crucial role in managing hunger and satiety. "Sufficient sleep increases our satiety hormones," Dr. Hehmeyer shared. This means getting enough rest can naturally help control your appetite.
3. Blood Sugar Balance
"If anyone was to take on one thing that would meaningfully and measurably impact so many different areas of their life, it would be practicing and mastering eating for blood sugar stability," Dr. Hehmeyer emphasized.
Understanding the Limitations of Weight Loss Drugs
While these medications can be effective, Dr. Hehmeyer highlighted some important considerations:
"We're seeing nutrient deficiencies across the board," she revealed. "From iron to magnesium to zinc to omega-3 fatty acids – some really important things."
But perhaps more surprisingly, some people report a diminished joy in life overall. "They don't just lose food cravings," Dr. Hehmeyer explained.
"They also don't crave activities that were formerly a great source of joy, whether that's sports, games, or being with friends and family."
Creating a Sustainable Approach
Whether you're considering weight loss drugs or looking for natural alternatives, Dr. Hehmeyer recommends this approach:
Address nutrient levels first. Get tested and supplement as needed.
Focus on fiber-rich foods to naturally slow digestion and increase satiety.
Prioritize sleep to support your body's natural hunger and satiety signals.
Work on blood sugar stability through diet and lifestyle changes.
The Weekly Challenge
Dr. Hehmeyer shared one of her favorite micro-habits that anyone can try: Stop eating directly from packages.
"If you're going to have tortilla chips, that's fine – but put them in a bowl," she advised. "If you want a second serving, that's fine too. Just put them in a bowl again."
This simple practice helps you become more mindful of your portions and eating habits.
Key Takeaways
While weight loss drugs can be effective, their mechanisms can be partially replicated through natural methods.
A combination of proper fiber intake, sleep, and blood sugar management can provide sustainable results.
Simple habits and mindful eating practices can make a significant difference in your weight management journey.
Whether you're considering weight loss drugs or looking for natural alternatives, remember that sustainable results come from understanding and working with your body's natural systems.
As Dr. Hehmeyer emphasizes, it's not about finding a quick fix – it's about building habits that support your health for the long term.
Want to learn more about creating sustainable health habits? Connect with Dr. Hehmeyer and book a free consultation with her at WellEmpowered.com
Comments