Q&A: berberine for weight loss: targeting belly fat; embarrassed to see my doctor; & heart palpitations and exercise

Apropos of nothing: it is so hot here in DC 🥵

ICYMI 👉

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Disclaimer: The views expressed here are entirely my own. They are not a substitute for advice from your personal physician.

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The following subscriber questions have been lightly edited for length and clarity.

QUESTION #1: BERBERINE FOR WEIGHT LOSS

Is the Berberine as a supplement any good? People say it is “nature’s Ozempic”?

-Jackson

Dear Jackson,

In a nutshell, the buzz around berberine as “nature's Ozempic" is intriguing, but it's a bit more nuanced than that. Berberine, found in plants like goldenseal and barberry, has caught attention for its potential in managing blood sugar levels, akin to the effects of GLP-1 medications (e.g., Ozempic) in treating type 2 diabetes.

However, the science is still unfolding. Some studies suggest that berberine could enhance insulin sensitivity and lower blood sugar. This can lead to better glucose control, which may indirectly support weight loss by reducing cravings and promoting better energy utilization. Other studies suggest that berberine may help lower cholesterol levels, which are important markers of cardiovascular health. By improving lipid metabolism, berberine may indirectly support weight loss and overall metabolic health.

While these findings are promising, research on berberine's effectiveness for weight loss is still ongoing. So far the data are mixed. In other words, berberine is not a magic solution for weight loss. As is true for Ozempic and its cousins, any pharmacologic intervention for weight loss should be part of a comprehensive approach to treat the whole person, not just the number on the scale. That includes addressing weight as the integrated sum of genetics, behaviors, biology and social-emotional health. Specifically, improving one’s metabolic health should include focusing on a balanced diet, regular exercise, healthy sleep habits, limited alcohol consumption, stress management techniques, and other lifestyle factors. There’s no pill for that.

The upshot: While the idea of berberine for weight loss is intriguing, I wouldn’t hold my breath. Instead, I’d focus on establishing healthy habits and following the data. I’ll keep you posted on what I learn!

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QUESTION #2: TARGETING BELLY FAT

Do you know what the best type of exercise to target belly fat is? I've read that targeting the abs isn't as beneficial as total body exercise or HIIT. Do you know if this makes any difference? Thanks! 💗

-Cassandra

Hi Cassandra,