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
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