As weight-loss medications like Ozempic and Wegovy gain mainstream popularity, concerns about long-term side effects and dependency have also come into focus. In response, one of America’s leading cardiologists has outlined a natural, evidence-backed alternative to help individuals lose up to 13.6 kilograms (30 pounds) without relying on injections or synthetic appetite suppressants. Dr. Sanjay Bhojraj, an interventional cardiologist and certified functional medicine practitioner, recently shared his step-by-step method for activating the body’s own mechanisms to manage weight and improve overall health.
The doctor explained that injectable drugs such as Ozempic work by mimicking GLP-1, a hormone that helps regulate hunger and satiety. However, through strategic changes in diet and lifestyle, the body can be trained to increase its own production of GLP-1 naturally. In an post on Instagram, he outlined key habits that he has used in his functional medicine clinic to help patients lose significant weight while improving their energy, sleep, and mood—without the potential downsides of medication.
The Five-Point Plan for Natural Weight Loss
Dr. Bhojraj’s approach is rooted in practical, sustainable adjustments rather than restrictive dieting. These five habits form the foundation of his method:
Include Fiber in Every Meal
Dietary fiber plays a crucial role in promoting satiety and stabilizing blood sugar levels. According to Dr. Bhojraj, fiber is a key nutrient for stimulating GLP-1 naturally, making it a non-negotiable part of every meal.
Add Healthy Fats
Fats like olive oil and avocado oil not only support hormone balance but also help regulate appetite. These fats work by signaling the body to relax and increase fat metabolism, contributing to sustained energy levels and reduced cravings.
Eat Protein Before Carbohydrates
The order in which food is consumed affects how the body processes it. Eating protein first can help flatten the post-meal blood sugar spike and increase feelings of fullness, making it easier to eat less overall.
Prioritize Early Eating
GLP-1 levels are influenced by the body’s circadian rhythm. Bhojraj noted that consuming food earlier in the day—especially before 9 a.m.—leads to a higher natural release of GLP-1 compared to eating later in the evening.
Eat Slowly and Avoid Snacking
Mindful eating, which involves chewing slowly and being present during meals, has been linked to better GLP-1 activity. In contrast, frequent snacking disrupts digestive rest and hormone regulation, which can impair natural appetite control.
About Dr. Sanjay Bhojraj
Dr. Bhojraj is a board-certified interventional cardiologist and a certified practitioner with The Institute for Functional Medicine. He is also the founder of Well12, a 12-week wellness program focused on evidence-based lifestyle interventions. His clinical approach covers areas such as genomic medicine, lipid testing, and epigenetics.
The doctor explained that injectable drugs such as Ozempic work by mimicking GLP-1, a hormone that helps regulate hunger and satiety. However, through strategic changes in diet and lifestyle, the body can be trained to increase its own production of GLP-1 naturally. In an post on Instagram, he outlined key habits that he has used in his functional medicine clinic to help patients lose significant weight while improving their energy, sleep, and mood—without the potential downsides of medication.
The Five-Point Plan for Natural Weight Loss
Dr. Bhojraj’s approach is rooted in practical, sustainable adjustments rather than restrictive dieting. These five habits form the foundation of his method:
Include Fiber in Every Meal
Dietary fiber plays a crucial role in promoting satiety and stabilizing blood sugar levels. According to Dr. Bhojraj, fiber is a key nutrient for stimulating GLP-1 naturally, making it a non-negotiable part of every meal.
Add Healthy Fats
Fats like olive oil and avocado oil not only support hormone balance but also help regulate appetite. These fats work by signaling the body to relax and increase fat metabolism, contributing to sustained energy levels and reduced cravings.
Eat Protein Before Carbohydrates
The order in which food is consumed affects how the body processes it. Eating protein first can help flatten the post-meal blood sugar spike and increase feelings of fullness, making it easier to eat less overall.
Prioritize Early Eating
GLP-1 levels are influenced by the body’s circadian rhythm. Bhojraj noted that consuming food earlier in the day—especially before 9 a.m.—leads to a higher natural release of GLP-1 compared to eating later in the evening.
Eat Slowly and Avoid Snacking
Mindful eating, which involves chewing slowly and being present during meals, has been linked to better GLP-1 activity. In contrast, frequent snacking disrupts digestive rest and hormone regulation, which can impair natural appetite control.
About Dr. Sanjay Bhojraj
Dr. Bhojraj is a board-certified interventional cardiologist and a certified practitioner with The Institute for Functional Medicine. He is also the founder of Well12, a 12-week wellness program focused on evidence-based lifestyle interventions. His clinical approach covers areas such as genomic medicine, lipid testing, and epigenetics.
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