Losing weight is a top priority for many, and should be a top priority for anyone overweight, not for aesthetic reasons but for health. Even carrying around 10-15 extra pounds around the waistline raises the risk of developing diabetes significantly. Beyond that, being overweight raises risk of almost every single chronic disease including cancer and arthritis.
For these reasons losing weight is imperative to achieve health. But most people desire to lose weight for cosmetic reasons, and thus they choose weight loss methods that might work short term, but long term are a ticking time bomb for health.
Ozempic and other weight loss drugs like Wegovy put you at risk for gastroparesis, thyroid cancer, pancreatitis, kidney disease, retinopathy, and suicidal thoughts.
In a study of over 4000 Ozempic patients published in JAMA, 5 out of every 1000 patients had stomach paralysis which is an increase of 35%, pancreatitis risk increased by 900% and Bowel obstruction, which often requires surgery, went up by 422%.
But additionally, are these modern weight loss drugs like Ozempic putting your bones and muscles at risk?
Recent studies raise serious concerns. Here, we explore how medications can cause early osteoporosis and bone loss, and most importantly, offer healthy, sustainable alternatives you can start today.
Understanding Ozempic and Weight Loss Drugs' Impact on Bones & Muscles
Osteoporosis is a condition where bones become brittle and weak—a silent threat that often goes unnoticed until fractures occur.
How Does Ozempic Increase Osteoporosis Risk?
- Gut Destruction - leads to Reduced Nutrient Absorption: Drugs like Ozempic destroy the gut, which of course slows digestion, which can lead to less calcium, vitamin D, and other vital minerals being absorbed. Without these minerals bone health is compromised.
- Rapid Weight Loss: Losing weight too quickly sometimes results in bone and muscle mass being lost along with fat.
- Hormonal Changes: Medications can alter the balance of hormones that regulate bone growth and resorption.
Recognizing the Signs of Early Osteoporosis
It can be hard to recognize osteoporosis in its early stages. Symptoms are often subtle or nonexistent until bones start to break more easily. Watch for:
- Unexpected back pain
- Noticeable decrease in height or stooped posture
- Bones that fracture with minor injury
Healthy Weight Loss Alternatives That Protect Your Bones
Luckily, there are many ways to lose weight and support bone and muscle health at the same time. Consider natural, evidence-based alternatives before turning to medications that increase your osteoporosis risk.
Creating a Bone-Healthy Weight Loss Routine
It’s not only about what you avoid, but also about the healthy habits you embrace. Here’s how to build a routine that fosters both weight loss and bone health:
- Hydrate throughout the day with detox or alkaline water.
- Incorporate green tea and bone-supporting meals like onion soup.
- Schedule exercise most days of the week, mixing cardio with strength training.
- Get enough calcium and vitamin D from leafy greens, dairy, or supplements if needed.
Nutritional Strategies to Boost Weight Loss and Bone Health
Making small, intentional dietary changes can help you shed pounds gradually and keep your bones strong in the process.
- Whole foods: Eat more vegetables, fruits, whole grains, and lean proteins.
- Healthy fats: Avocados, nuts, and olive oil provide satiety and support nutrient absorption.
- Less sodium, sugar, and processed foods: These can increase calcium excretion, weakening bones.
- Fermented foods: Yogurt, kefir, and sauerkraut aid digestion and may assist with mineral absorption.
10 Weight Loss Strategies sure to burn those stubborn pounds
1) Avoid Bad Fats such as Vegetable Oils & Seed Oils:
Eating the wrong types of fats such as Polyunsaturated Fats and LA causes leads to low energy and fat storage. PUF-rich vegetable oils such as soybean and canola reduce your cell’s ability to burn fuel. This incomplete burning leaves a buildup of unused energy, which your body then stores as fat.
These Oils are incredibly fattening and it's not the good type of fat. The amount of seed oils added to processed foods has risen drastically over the last few decades. Seed oils are in almost all processed foods. These oils are highly refined. Much more than sugar, seed oils contribute to the creation of Visceral fat. These fats clog up our arteries and slows metabolism.
Avoid canola oil, corn oil, soybean oil, sunflower oil, safflower oil etc..
The unsaturated fats in Olive Oil improve blood flow throughout the body and to the brain region that produces dopamine and serotonin, the feel food hormones.
Plus this fat increases the production of metabolism boosting hormones by 60%.
Opt for 1-2 tablespoons of Extra Virgin Organic Olive Oil per day. Note that not all olive oils are healthy, many of them are mixed with Canola oil.
For a special Olive Oil from ancient non-GMO trees click here.
Other healthy fats: Avocadoes! I eat avocado every day.
2. Green Tea: Boost Metabolism the Natural Way
Research shows that catechins in green tea help increase metabolic rate and fat burning, and additionally it actually strengthens bones (and even gums).
The whole world reaches for their cup of coffee in the morning. Not me, not anymore. Coffee is quite acidic. Years ago I replaced my morning and afternoon cup of coffee with green tea (combined with Cistus Tea).
In research studies, Mice given green tea were protected against many types of cancer. This is due to the high antioxidant content.
Green Tea has been shown to strengthen bones when consumed long term.
Drinking even 1 cup of green tea daily has a lot of health benefits. To get the full benefits drink 3 cups per day (combined with Cistus tea). Avoid green tea at night, you can drink just the cistus alone or in combination with ginger root.
But not all green tea is created equal. If the soil is contaminated with heavy metals, the tea leaves absorb it, and instead if being alkalizing it puts strain on the body.
Longjing tea is a type of green tea. For high quality Longjing green tea grown in healthy pesticide free soil click here.
- Why it works: Green tea contains caffeine and antioxidants, both of which can increase energy expenditure.
- How to use: Substitute one or more of your daily beverages with hot or iced green tea. For best results, avoid sweeteners.
1. Warm Water (with a pinch of Salt)
Drink this hydrating cleansing drink first thing in the morning.
Recipe: For this drink you take a pinch of high quality sea salt or even better alkaline bamboo salt (for an extra shot of minerals) and stir it into a glass of warm water.
4. Onion Soup: Nutritional Powerhouse for Weight Loss and Bone Strength
Onion soup is more than comfort food. Onions are high in quercetin, an antioxidant linked to stronger bones and reduced inflammation. Low in calories but filling, homemade onion soup makes an excellent, bone-friendly meal.
- Why it works: Onions contain compounds that help prevent bone loss and are rich in flavor without added fat.
- How to use: Prepare a clear onion broth for lunch or dinner. Pair with whole grain toasted Einkorn for extra protein, fiber and satiety.
Onion Soup Recipe:
In a pot, fry 1/2 onion in a little olive oil. when brown add 1 cup carrots, 1/2 chopped sweet potato, 1chopped zucchini, add a 1/4 tsp black pepper, 1/2 tsp turmeric, and 1 tsp sea salt or bamboo salt, cover vegetables with spring water, bring to boil, reduce heat to low, cook for 25 minutes.
5. Exercise: The Ultimate Bone-Protective Strategy
Regular physical activity is the most reliable way to build bone density while improving overall health and supporting weight loss. Weight-bearing and resistance exercises are particularly effective.
- Weight-bearing exercises: Walking, jogging, dancing, or hiking force your bones to support your body weight, which strengthens them.
- Resistance training: Lifting weights, using bands, or bodyweight moves like squats and push-ups encourage muscles and bones to grow stronger together.
- Consistency matters: Aim for at least 150 minutes of moderate exercise per week, including two strength-training sessions.
2) Eliminate Processed Foods
Processed foods are full of hidden chemicals and MSG (most of which are not listed in the ingredients). These chemicals are purposely added to Processed foods to promote food addictions, so that we end up eating more of these foods. The FDA allows over 10,000 chemicals to be added to food in the United States. These chemicals are used to add color, stabilize flavors, and extend shelf life.
If you have intense cravings to specific junk foods, this is probably the reason. These foods promote weight gain and disease.
If it comes in a box, and doesn't rot: it contains preservatives to keep it shelf stable, avoid. Keep in mind that 90% of the foods on supermarket shelves are toxic.
Avoiding these foods is key to weight loss
3) De-stress-
High levels of cortisol (the stress hormone) causes visceral fat storage. Practicing relaxation techniques is key, walking, dancing, sports, whatever helps you to relax will actually help you lose weight.
Also be sure to get enough sleep. Adequate Sleep helps lower cortisol levels.
4) Exercise-
Walking is highly effective at reducing belly fat and is possibly more effective than high intensity interval training because it reduces cortisol and adrenalin
high intensity Interval training is also effective as well as resistance training. I find that sit ups and side crunches are really good at targeting belly fat.
5) Avoid or lower Antidepressants Usage-
These medications contribute to visceral fat accumulation. Holistic mental health practitioners can help find natural alternatives to antidepressants
6) Avoid refined Grains- opt for Real Bread
we need to eat whole grain foods with the right balance of fiber and nutrients. Proper bread was a staple food for thousands of years. Proper bread without any white or refined flour will not raise blood sugar levels.
ANCIENT GRAIN SOURDOUGH BREAD- The best source of carbohydrates is actually real wholegrain bread. Most store bought breads including sourdough breads and "wholewheat" flours have 20-50% of the healthy bran and wheat germ removed to promote store shelf stability and to increase the rise (white flour rises, true wholewheat flour doesn't).
At Joseph's Organic Bakery our Bread is truly 100% wholegrain, no refined flour added, keeping blood sugar levels stables.
The fermentation process ensures high probiotic levels. Each bread provides the HIGHEST NUTRIENT TO CALORIE RATIO Possible. We focus on making every bite count. Check out our Einkorn Bread .
1) Warm Water with a pinch of Alkaline Salt
For this drink you can take a pinch of high quality sea salt or even better alkaline bamboo salt and stir it into a glass of warm water. Drink this first thing in the morning.
2) Mineral Rich medicinal Spring Waters
Most tap water has a neutral pH, but mineral rich waters from natural springs contain acid reducing minerals like magnesium, calcium, and potassium.
There are natural springs around the world with very high levels of minerals. These waters have anti-inflammatory health properties and thus are called medicinal waters.
In Ancient Europe, high mineral springs and thermal baths were commonly used to treat chronic illnesses and to enhance general health.
For hundreds of years, Europeans utilized the waters for their healing effects.
Some of the best natural springs are hidden treasures, known and valued only by locals who live in the immediate vicinity.
At Joseph's Organic Bakery, we've sourced the highest quality medicinal waters in the world
Our line of medicinal waters are sourced from 4 distinct European springs.
Each spring is high in specific minerals and have been renowned for centuries for their healing effects.
Traditionally, locals flocked to these waters to treat various health conditions.
One of the most overlooked aspects of health is obtaining untainted, high-mineral, high-quality water to put in our bodies. Our body is comprised of 70% water.
The waters of these springs come from deep within the earth, with naturally high mineral concentrations.
Discover high mineral Medicinal waters from European springs at Joseph's Organic Bakery. We source these waters from pristine springs.
Try our popular digestive water (drink 1/2 bottle to 1 bottle per day). It enhances digestion and of course helps alkalize and mineralize the body.
Another alternative to mineralize your water, add a few tablespoons of the digestive water to a cup of regular spring water to add some alkalizing minerals.
Click here for more info on our Medicinal Waters
3) Lemon Water
Lemons contain citric acid, which makes them taste sour and acidic. However, when digested, the citric acid is broken down and leaves behind alkaline minerals (like potassium, calcium, and magnesium).
Recipe A) To 2 liters of water add the fresh juice of 2 lemons
Recipe B) Warm lemon honey tea- add the juice of 1/2 lemon to a cup of warm water. add a little raw honey for taste
Warm lemon tea is helpful for cold & flu as well, it breaks down mucus in the lungs. Tip: drink this before bed and cover up with a blanket, it just might induce a sweat which will help you to detox.
4) Ginger Cistus Tea-
Ginger tea is considered alkalizing because, although raw ginger is mildly acidic (pH ~5.6–5.9), its metabolic effect in the body shifts toward alkalinity after digestion. This means it helps raise the body’s overall pH balance, and supports digestive health, relieving nausea.
Cistus Tea is an anti-inflammatory tea with alkalizing and immune boosting properties. It also regulates the thyroid. Ginger and cistus tea go really well together, it tastes great and really supports gut and immune health.
Ginger Cistus tea recipe: peel 1.5 inches of fresh ginger. add the fresh ginger to 2 cups of water in a small pot. bring the water to a boil and lower the flame to low for 10 minutes. Strain and pour the liquid into a glass cup. Add a bag of Cistus tea and steep for 2 minutes for extra anti-inflammatory, alkalizing and immune boosting properties
I absolutely love this tea! Its very soothing.
Recipe courtesy of Dr. Bruce Levy
For more information about our Cistus tea click here
5) Green Tea
The whole world reaches for their cup of coffee in the morning. Not me, not anymore. Coffee is quite acidic. Years ago I replaced my morning and afternoon cup of coffee with green tea (combined with Cistus Tea).
As opposed to coffee, Green tea has an alkalizing effect, making it an excellent aid in reducing acidity in the body. Its metabolic effect after digestion is alkalizing due to its antioxidants (polyphenols, catechins) and minerals that buffer acid in the body.
In research studies, Mice given green tea were protected against many types of cancer. This is due to the high antioxidant content.
Green Tea has also been shown to strengthen bones when consumed long term.
Drinking even 1 cup of green tea daily has a lot of health benefits. To get the full benefits drink 3 cups per day (combined with Cistus tea). Avoid green tea at night, you can drink just the cistus alone or in combination with ginger root.
But not all green tea is created equal. If the soil is contaminated with heavy metals, the tea leaves absorb it, and instead if being alkalizing it puts strain on the body.
For high quality Longjing green tea grown in healthy pesticide free soil click here.
Note: I replaced my morning cup of coffee with green tea, coffee was so acidic for me that it caused me significant problems with my teeth and other issues as well. Most of the coffee nowadays is full of heavy metals and mold as well. When I Switched to green tea (combined with Cistus tea) 6 years ago it helped me in many ways, the combination boosts my immune system even when I'm exposed to sick people, keeps me energized, strengthens my bones, and so much more. I drink around 3-5 cups per day.
However, not everyone does well with caffeine, if you're one of those people then avoid green tea at night and just drink it in the morning, or avoid it altogether, and stick to plain Cistus Tea which is caffeine free.
For more info about our high quality Longjing Tea click here
6) Purple Sea Moss Green Smoothie
Sea moss is an alkaline food because it's packed with essential minerals like potassium, calcium, and magnesium, which act as natural buffers in the body, helping to neutralize acidity and maintain a balanced pH level.
Sea moss also has anti-inflammatory properties . It contains Potassium chloride, omega 3 fatty acids, and chlorophyll. These compounds reduce inflammation and promote healing.
Sea Moss Provides over 90 trace minerals to restore nerve and gland function. It also Soothes mucus membranes in the digestive tract.
SEA MOSS SMOOTHIE RECIPE
- 1 cup kale
- 1/2 cucumber, chopped
- 1-2 tablespoons purple sea moss gel
- 1 cup organic berries (blueberries, raspberries)
- Juice of 1/2 lemon or lime
- 1 cup water or fresh coconut water (add more as needed for consistency)
- Optional: 1/2 avocado
Chondrus Crispus or Purple Sea Moss is called the KING of sea moss, much higher in minerals than Gold Sea Moss. It offers a range of powerful benefits, including supporting lung health, clearing mucus, regulating blood sugar, boosting weight loss, and aiding digestion.
At Joseph's Organic Bakery Our sea moss is All-Natural, Non-GMO, & never farmed. It is sun-dried - never bleached!
As Dr Sebi always said, large sea moss is fake, grown in ocean pools, or farmed. It doesn't provide the health benefits of sea moss. Our purple sea moss is small in size, sourced naturally from the ocean by our experienced divers. If youre looking for REAL nutrient rich Sea Moss, this is the real deal.
For more info about our Purple Sea Moss click here
7) Coconut Water:
Packed with essential electrolytes such as potassium, magnesium, and calcium, coconut water helps restore balance in the body, and its alkalizing. Make sure to opt for fresh coconut water.
Alkaline Cistus Tea -
Ultimate Anti-inflammatory, immune boosting tea
For a wonderful diet program that could rewire your brain and retrain your taste buds check out our Weight Loss Diet Plan
Weight Loss Diet Plan
Our Weight Loss Diet Plan is a pathway to weight loss. But the benefits don't end there, by adopting our healthy protocol the body will rejuvenate as a whole, experiencing renewed energy, improved digestion, reduced inflammation, and balanced insulin levels.
To accomplish this, we take a holistic approach by incorporating our ancient grain breads, various teas, herbs & superfoods to offset the years of abuse and toxic overload.
Choose one of our 3 Weight Loss Diet Plans that suits your needs and
TRANSFORM YOUR HEALTH TODAY!