How to Produce the “Ozempic Effect”...Naturally (full meal plan)

Everyone is talking about ozempic and these GLP1 medications for weight loss. But here is what most people don't realize. Your body actually already makes this hormone naturally. You just need to know how to turn it on. And there's a huge difference between the fake way, relying on big medications, and the real way, which is using food to trigger your body's own GLP1 production. So. So today I'm going to show you exactly how to do this. With a full day meal plan that boosts your natural GLP1. It's going to help you crush cravings and help you burn fat the way that your body was really designed to do. So if you've been considering one of these GLP1 medications, or if you're on one of these GLP1s or you have been already and aren't anymore, I get it. You are probably frustrated. You've tried diet after diet. You've cut calories, done cardio, and the weight either won't budge or it comes right back the moment that you stop. So when you hear about a medication that kills your appetite and helps you lose weight, of course it sounds appealing. But what worries me is that most people are going about this when they're utilizing these GLP1s at a macro dose, like a very, very high level of this medication. And most people don't know the difference between what the medication does versus what your body can do naturally or potentially little of the medication. You really need to move the needle. And that difference matters a lot because one approach completely overrides your body signals and creates dependency. The other approach restores your body's natural ability to regulate hunger and burn fat on its own. So you can actually hear the signals that your body is giving you and listen and take action. Well, first, let me introduce myself. I'm Dr. Ashley Lucas. I'm a PhD nutritionist, a registered dietitian. I'm the founder of PhD Weight Loss and Nutrition. Today, we've helped over 11,600 people collectively drop more than 480,000 pounds by teaching them how to work with their body, not against it. By allowing themselves to come back into harmony with what their body is telling them, being able to hear that, listen to it, and then take action. So here's what I need you to understand. Your body isn't broken. It is not failing you. When you have been dieting for years, by cutting calories and restricting a lot of food, losing and regaining weight, your body goes into a protective mode. Your metabolism slows down, your hunger increases, and Your body just starts to hold onto fat because it thinks that you're in danger. It doesn't feel safe. But when you give your body what it actually needs, it starts to feel safe. And when it feels safe, it can let go of this weight naturally and much more effortlessly. That's the real way. And it all starts with understanding GLP1. So what is GLP1? Well, it stands for glucagon, like pepper peptide, it's a hormone that is naturally produced in your gut and it tells your brain that you're full. It also slows digestion and gut motility. It stabilizes your blood sugar. It can help to curb cravings. As a result, it works up in your brain with serotonin and dopamine levels. So it works on many different angles. The medication, like Ozempic, Wegovy, Manjaro, they simply mimic this hormone and they flood your system with synthetic GLP1, especially when you're on the macro doses, which completely overrides your body's natural hunger signals. So yeah, these can work. Short term, people sure lose weight and appetite completely disappears. But here are a few different problems. So problem number one is that these medications on a macro dose override your body's natural feedback loops. When you take these medications in their full dose, you're giving your body this external signal instead of allowing it to produce its own. Over time, your body becomes dependent on that external signal. Your own natural GLP1 production can slow down. So when you stop the medication, hunger returns, often for a lot of people with a vengeance. Problem number two is 70% of people utilizing GLP1s in this way regain the weight. Studies show that the majority of people regain the weight they lost on these drugs once they stop. The reason why is because their bodies never learned how to regulate itself. It was being controlled by medication, not by its own biology. And the individual didn't change their lifestyle or their habits and behavior. So in a way they have self discipline in a pill rather than understanding how to have this self discipline completely internally. Problem number three are the side effects and the muscle loss. Common side effects include nausea, fatigue, slow digestion and constipation. Nutrient deficiencies over time. Muscle loss, which is one of the most concerning long term effects. When you lose muscle, your metabolism slows. And when your metabolism slows, keeping the weight off becomes even harder and drop. Dropping muscle mass as you age is not good for longevity. Most people with this macro dosing currently, or not doing micro dosing in a smart way are experiencing this. Problem number four is that it's not empowering to your body. The medications might help short term, but they're not empowering your body or yourself, your brain, to do the work itself and to come back together and know that you can do this without anything external. Right? It's kind of taking your empowerment out of yourself and putting it on a medication, medication. So that's the difference between temporary relief and long term freedom. Now, if you're thinking, okay, I don't want to rely on medications forever, but I still need help losing weight, then I have got you covered. I created a complete video breaking down exactly what to do to lose weight quickly, including meal timing, portions and how to handle real life situations. Just click the link in the description and I will walk you through everything that you need to. But first, I would love to show you the real way to boost GLP1 naturally through food. See, when you stimulate GLP1 naturally through food, through movement, gut health and blood sugar stability, you're actually retraining your brain, your entire system. You're teaching your gut, your brain and your metabolism to work together again and find that self empowerment. You build what I call metabolic muscle. And this is the ability to control your appetite, burn fat and stay satisfied without needing anything from the outside. At least not needing anything from the outside for the long term. The last thing I want you to be is dependent on a medication for the rest of your life. I know a lot of people talk about obesity being a chronic condition like blood pressure or like high cholesterol, but many of these quote unquote chronic conditions you can reverse with nutrition, with dietary, with lifestyle approaches. So for those of you who are on medications for a chronic disease, I'd take a look at that disease and really see if you've done everything possible to move the needle because you do not very likely need to be on blood pressure medication for the rest of your life or on a sleep apnea machine for the rest of your life. I know there are outliers here who might need to be on medication for the long term, but the majority of people can reverse these conditions. Now you can also, when it comes to GLP1s, avoid all of the side effects. No nausea, no muscle loss, no dependency, by doing things in a natural, with a natural approach, or doing it with the medication in a very, very smart way, in a way where you can let it go in the future. Because for me, the goal is that you are empowered, you're not dependent on big pharma for the rest of your life. So Here are the four key strategies to naturally boost GLP1. Number one is protein stimulates GLP1 the most. You want to consume adequate protein throughout the day. You want to space it well and choose high quality sources. And I'm going to give you the exact meal plan in just a moment. Number two is you want to make sure that you have fiber. Because fiber slows digestion, it enhances GLP1 release. Now, if there are certain veggies, for example, that you do not tolerate well, it does not mean that you have to eat foods that your body doesn't like. It is important to find the foods that are going to support your body, give you the fiber that it needs. For example, my husband cannot tolerate broccoli, so he should not add broccoli into his diet to get the fiber needed here. So this is an individualized, customized approach. Now, you'll notice in the meal plan I'm about to share with you that there are often protein and fiber combos. That is intentional. Fiber keeps food in your gut longer, which triggers more GLP1 secretions. And protein does that too. And they work the best when they are done and consumed in tandem. Number three, fermented foods support your gut health. GLP1 is secreted in the gut. We've talked about that. So when you support your healthy gut microbiome with fermented foods, you're also directly supporting GLP1 signaling. Number four, healthy fats slow glucose absorption. Healthy fats help you to stay full longer. They slow your digestion and reduce insulin spikes, all of which support natural GLP1 production. Now, if you've been paying attention closely, you'll notice a pattern. All of the foods that I'm suggesting support, support the food staying in your stomach, in your digestive tract for a little bit longer. The longer the food stays in there, the higher the stimulation of GLP1 production will be. So now let me walk you through what a full day of eating looks like to maximize your body's own GLP1 production. Breakfast, the first meal of the day. Now, time doesn't really matter whether it's 8am or noon, but you want to make sure that it is savory. Savory is going to be your best bet, your safest bet, and include a combo of protein and fiber. So some examples, two to three scrambled eggs with veggies like spinach, bell peppers, mushrooms, whatever you like. A side of avocado. Avocado has fiber and healthy fats. Fermented sauerkraut or salsa on top to support the gut. Maybe a little Bit of fermented sour cream or yogurt. Coffee, herbal tea. If you drink coffee you can add a little heavy cream. Yerba mate has been shown to increase GLP1 secretions as well. If you want your beverage to be sweet, my favorite favorite sweeteners are allulose or monk fruit instead of real sugar. This works because breakfast keeps insulin low. It triggers fullness signals and it starts digestion slowly. For longer lasting satiety or fullness, that's when you secrete GLP1. Next is lunch. The goal with lunch again is that it's slow digesting and satisfying. So guys, the foods to avoid. Peanut butter and jelly sandwich. That is not an ideal lunch. Chips, cookie, apple. We go out to lunch and we get a brown bag lunch with a sandwich in it and a bag of chips and an apple and a cookie. No. Terrible. Throw it away. It's not going to support your goals. That's a blood sugar roller coaster and it's not going to trigger GLP1. It's going to trigger hunger and cravings and you're going to feel like, oh my gosh, I just have no willpower, I need to take a medication. But you don't because you're going to shift up the way that you consume your food. Instead, for lunch you're going to go with grilled chicken or salmon over some greens, right? Protein and fiber. You could have some roasted veggies with pumpkin seeds. You could put a dressing over the top that's made with extra virgin olive oil. Maybe some apple cider vinegar which also helps to control your blood sugar. And a side of like Bubby's pickles. They're fermented or kimchi or maybe some plain low fat or fat free yogurt. Now the reason why this works is because the protein and fiber combo maximizes GLP1 secretion. The fermented foods support your gut. The healthy fats keep you full. Now. Okay, we've done lunch. Let me know if you have any questions on lunch down in the comments. Mid afternoon snack 3 to 4pm for most people. I find in my clinical experience working with thousands of people that it's critical that you eat a mid afternoon snack for most people. If you are dropping weight and you skip this snack, you're going to walk into dinner ravenous and you're going to be more likely to overeat throughout the evening. So this would look like a full fat or low fat Greek yogurt with chia seeds or Zen basil seeds. I prefer these and a few berries, bone Broth with some added collagen, some butter or some coconut oil. Hard boiled eggs with salt. Leftover protein from lunch. This works because it sustains fullness from lunch to dinner. So you don't binge in the evening and now you've gone to dinner. So dinner is going to be again protein for it and help to repair your body overnight. Some examples for dinner might be a beef or turkey bowl, maybe some sauteed zucchini, Green beans, mushrooms, onions. These are all non starchy veggies by the way. You could top it with fermented salsa or maybe some goat cheese. Serve it over some cauliflower rice instead of regular rice and a side salad with some fermented beets or a kefir dressing. Or if this just sounds way too fancy, you could get a burger in a lettuce wrap and a side salad. This works because it's protein forward. It's going to help stabilize blood sugar and insulin throughout the night. It's going to support your muscle repair. And we know that maintaining and supporting our muscle is key if we're over the age of 40. And it helps to balance your hormones while you sleep. Now if you are super hungry after dinner, a few hours after dinner, then you can have a few hard boiled eggs. You could have another 15 to 30 gram protein. Shake away protein would be preferred. You could have. My top choice would be some chamomile or peppermint tea with cinnam cinnamon helps to improve insulin sensitivity. You could also have some bone broth. If it's really not like true hunger, a bubbly water with some flavoring. You could drop a few drops of like vanilla flavored stevia in there. That's gonna the bubbles kind of help to get your stomach feeling full. And I'm not saying if you truly have hunger you can eat, but if you're like this could be a craving, the bubbly water might be a way to go. Now this works because when you eat this way, you're not just dropping unwanted fat weight, you're actually retraining your brain and your metabolism. So altogether your body learns how to regulate hunger naturally, how to burn fat for fuel, how to stay satisfied without constant cravings. You're building metabolic resilience. You're starting to be able to trust your body again. You're building the ability to maintain your weight long term, without forever medications, without extreme restriction and without fighting your body every single day. Now here's the thing, even when you're eating this way, your body may need extra support, especially if You've been dieting for years or dealing with chronic stress. And that's why I created GLP1 gut longevity plus. This is not a medication. It is a natural supplement designed to support your gut microbiome with Akkermansia, which is this next generation probiotic that directly supports GLP1 production. It also supports your body's natural GLP1 activity with Iriomin, which increases your body's own GLP1 secretions. Iriomin comes is a basically a citrus bioflavonoid which is really powerful at increasing your body's natural GLP1 levels. And it also supports your body with metabolic health and healthy aging with grapeseed extract and resveratrol, two powerful antioxidants. Think of it this way. The meal plan I just shared with you is the foundation. GLP1 gut longevity plus could just be a tool. If your body tends to tolerate supplements well, that enhances your body and what it is already doing naturally. If you think something like this could be helpful for you in your process of creating so many big changes in your body, in your life, in your mind, you can check it out@drashleywellness.com or head on over into the description and click the link. And if you use the code Ashley10, you'll get 10% off your first order or 20% off your first subscription with free shipping. Plus there's a 30 day money back guarantee. Listen, I know the idea of medication that kills your appetite sounds appealing. I completely get it. And there might be a time and a place for some people, but here's what I want you to know. Your body is designed to regulate hunger. It can. It is designed for this to burn fat and it's designed to maintain a healthy weight on its own. It just needs the right support. When you give your body high quality protein, fiber, fermented foods and healthy fats. When you work with your biology instead of overriding it, when you start to embody these changes and work on the lifestyle, the habits and behaviors and believe that you can make this change, everything else changes with it. You don't need to depend on macro doses of medications or any kind of medication forever. You don't need to fight cravings forever. You don't need to feel like you're constantly battling your body. You just need a very clear, supportive approach. Now if you found this helpful, make sure to subscribe so you do not miss the next video. And if you're ready to stop relying on quick fixes and start working with your body in this very supportive, safe way. Just click the link in the description to learn more about PhD weight loss, the URL the website is myphdweightloss.com or just click the link in the description. Alright, my question to you that I want you to drop down in the comments please are what are you going to try first? Is it the breakfast protocol? Are you going to add in the mid afternoon snack? Drop your thoughts below. I want to hold you accountable. Remember, you've got to step up to make the change. Lead with your heart, train your mind and do not negotiate with your body. I'll see you next time.