How to Get Ozempic for Free (Kind of)

Come on now… that’s obviously not what this newsletter is about. But seriously, what if you could nudge your body into naturally producing more of the same appetite-controlling hormones that Ozempic and similar medications use?

Well, you can… keep reading.

Now I will not pretend to be smart enough to tell you if Ozempic, Wegovy, Mounjaro, or anything similar to that is healthy or not. The fact is lots of people are taking them and lots of people are losing weight (which seems good to me). I can tell you what I do know about them though.

🧬 What is GLP-1?

These medications are GLP-1s (Mounjaro is a combination of a couple of things but partly GLP-1). GLP-1 stands for Glucagon Like Peptide-1 and is a natural hormone your body already makes. This hormone works to decrease your appetite, signal fullness, slow digestion, and improve insulin response. When people take Ozempic or similar brands, they increase the amount of GLP-1 circulating throughout the body.

Now the fun part. Your body produces it naturally. Without a subscription. There are multiple ways we can increase our natural GLP-1 production. And I am confident to say that these are going to have positive impacts on your health.

1. Eat More Fiber 🌾

➡️ Soluble fiber slows digestion and ferments in the gut into Short-Chain Fatty Acids (SCFAs).
SCFAs → stimulate L-cells → L-cells release GLP-1 → your brain gets the “we’re full” signal.

➡️ More fiber slows digestion. This can play a huge role in your blood sugar. Helping you avoid that mid-afternoon crash.

➡️ Foods high in fiber: Oats, fruit, berries, beans, chia seeds, brussels sprouts, etc.

➡️ While getting fiber from whole foods is best, psyllium husk pills absolutely improve satiety and blood sugar control.

2. Eat More Protein 🥩 

➡️ Eating high protein meals is another way to increase your natural production of GLP-1’s. It does so in many of the same ways that fiber does.

➡️ Protein is hard to digest. Therefore, the longer it sits in the gut, the more time that GLP-1 is being produced.

➡️ Protein is made from amino acids. Specifically, an amino acid called Leucine. Leucine stimulates L-Cells (same as fiber) that produce GLP-1. Whey protein shakes are super high in leucine, which is a contributing factor as to why you immediately feel full from a whey protein shake. Protein can momentarily increase your GLP-1 production by 2-3x.

➡️ The best way to take advantage of this: Eat a high protein breakfast. Eating 30-40 grams of protein for breakfast will keep you full for hours and help you control your blood sugar, so you do not get that mid-morning crash.

3. Do More HIIT Cardio 🫀

➡️ Exercising improves your body’s insulin sensitivity. Better insulin sensitivity creates a higher Incretin response (GLP-1 is an Incretin). Meaning next time, you eat your body will produce more GLP-1

➡️ Cardio can increase gut microbiome diversity. This increases Short Chain Fatty Acids. Higher SCFA = More GLP-1.

➡️ Exercise activates the Vagus Nerve. GLP-1 also uses the vagus nerve to talk to the brain. A more activated vagus nerve means that the GLP-1 signal will be more efficient.

➡️ High Intensity Interval training has been shown to increase GLP-1 levels immediately after exercise. This can explain why you don’t feel hungry immediately after an intense workout. Even though you just burned all those calories.

Putting it All Together 🧠 🍽️

If your goal is to reduce appetite naturally, here’s a day that stacks all the GLP-1 boosters:

Breakfast:
High-protein + high-fiber
Example: Protein oats + an apple with peanut butter

Throughout the day:

• 30g+ of fiber

• High-protein meals and snacks

• Whole fruits, beans, oats, veggies

Movement:

• Get a workout in

• HIIT 2–3 days per week

• Walks + light movement on other days

You won’t produce “Ozempic-level” GLP-1, but you will create a stronger, more consistent satiety signal. Basically, the natural version of what these medications try to replicate.

Boom. That’s your “sort of free” Ozempic. 😅

Miss last weeks post? Check it out here.

 Calories 101 

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