You've probably heard about Ozempic

The rise of Ozempic has highlighted something crucial: satiety matters more than willpower.

Ozempic (semaglutide) is an injectable prescription medication primarily used to treat type 2 diabetes by helping to regulate blood sugar levels. It belongs to a class of medications known as GLP-1 receptor agonists, which stimulate insulin secretion, slow digestion, and help control appetite. Recently, Ozempic has gained popularity off-label for weight loss due to its appetite-suppressing effects. Common side effects include nausea, diarrhoea, and possible weight loss.

The Science Behind Satiety:

Key Hormones That Control Hunger:

• GLP-1 (Glucagon-like peptide-1)

• Leptin • Ghrelin

• CCK (Cholecystokinin)

• PYY (Peptide YY)

Natural Ways to Boost These Hormones:

Protein Timing Strategy Morning Protocol:

• 30-35g protein within 1 hour of waking

• Include healthy fats with protein

• Add fibre-rich vegetables

• Avoid processed carbs

Meal Structure Key Components:

• Protein first at every meal

• Fibre-rich vegetables second

• Healthy fats third

• Complex carbs last

Strategic Timing Daily Framework:

• 4-5 hours between meals

• No snacking window

• 12-hour overnight fast

• Consistent meal times

Food Selection for Satiety Highest Impact Foods:

• Eggs

• Fatty fish

• Chia seeds

• Avocados

• Cruciferous vegetables

Quick Science Insight:

Research shows natural fibre can mimic some of Ozempic's metabolic benefits by promoting GLP-1 secretion 1.

Watch Thursday's email for why these strategies work differently for each person.

To sustainable health

Tom

Functional Health Coach