Doctor Reveals 3 Fundamentals That Will Help You Lose More Weight Than Ozempic

It’s Not Ozempic, It’s the Diet

“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

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He Ended Up Losing 60 Pound by Doing Three Things

“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

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He’s Not Opposed to Weight Loss Drugs

“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

The Truth About GLP-1 Medications

While GLP-1 drugs like Ozempic can help with weight loss, they come with significant risks that are often downplayed, Dr. Hampton explains in his post. These medications can cause serious side effects, including pancreatitis, thyroid cancer, and gastric paralysis. "I've even had patients coincidentally end up with bowel obstruction shortly after starting these drugs," he warns. Even more concerning, "up to 50% of weight loss comes from muscle, not fat, which is dangerous for your long-term health."

Understanding How Weight Loss Medications Work

"GLP-1 drugs mimic the hormone glucagon-like peptide-1," Dr. Hampton explains. "It works by reducing appetite by affecting the satiety centers in the brain, slows gastric emptying, keeping you feeling full longer, and improves insulin sensitivity." Understanding these mechanisms helps identify natural alternatives that work similarly.

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Method 1: The Ketogenic Approach

"The ketogenic diet is one of the most powerful tools for weight loss because it naturally mimics many effects of GLP-1 drugs," says Dr. Hampton. It suppresses appetite by stabilizing blood sugar and promotes ketone production, which directly signals the brain to reduce hunger. Unlike medications, keto preserves muscle mass while promoting fat loss.

Method 2: Strategic Fasting

Dr. Hampton recommends intermittent fasting as another effective approach. "Fasting leads to appetite regulation by lowering ghrelin, the hunger hormone, while increasing satiety hormones like leptin," he explains. It naturally slows digestion and promotes cellular cleanup through autophagy, enhancing metabolic health.

Method 3: The Protein-First Strategy

For those preferring simplicity, Dr. Hampton advocates for a carnivore diet approach. "Like a lion who only eats once or twice a week, carnivores simply don't need to eat as often," he notes. This approach focuses on nutrient-dense animal foods, reduces inflammation, and naturally suppresses appetite while stabilizing blood sugar.

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Method 4: Targeted Exercise

Unlike GLP-1 drugs that can cause muscle loss, exercise, particularly strength training, builds and maintains lean muscle mass. "The more muscle you get from exercises, the higher your metabolic rate," Dr. Hampton emphasizes. This approach enhances your body's ability to use glucose and improves insulin sensitivity naturally.

Method 5: The SPC Method

Dr. Hampton introduces the Satiety Per Calorie (SPC) method, backed by data from over 67,000 logged meals. "Users are eating nearly half as many calories as those consuming low SPC foods," he explains. This approach yields weight loss results without the nausea, muscle loss, or financial strain associated with medications.

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Method 6: Strategic Supplementation

While emphasizing diet first, Dr. Hampton recommends specific supplements that support natural weight loss:

• Berberine: "Nature's metformin" for improving insulin sensitivity.
• Apple cider vinegar: For slowing digestion and stabilizing blood sugar.
• Gymnema sylvestre: "The sugar destroyer" for reducing cravings.
• 5-hydroxytryptophan: For natural appetite control.

The Foundation: Sleep and Stress Management

"Poor sleep and chronic stress disrupt hunger hormones and make weight loss harder," Dr. Hampton explains. Prioritizing these foundational elements can have similar appetite-regulating effects as GLP-1 drugs, without the side effects or costs.

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Your Path to Sustainable Weight Loss[

"This isn't about shaming anyone for using GLP-1 drugs," Dr. Hampton emphasizes. "If you've tried everything and feel these medications are the last resort, I totally understand. But before you make that decision, consider these alternatives." These natural methods work by addressing the root causes of weight gain - insulin resistance, inflammation, and hormone imbalances - rather than just treating symptoms. While weight loss isn't easy, sustainable results are possible without expensive medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.