Lose Weight And Reduce Appetite Without Ozempic
The Weight Loss Drug Taking Over Hollywood
From the Osbournes to the Kardashians, it seems like Ozempic is making its way into every A-lister's household, and it’s no wonder, because it's effective.
Designed to reduce appetite, resulting in a decrease in calorie intake, Ozempic has been in the middle of a controversial debate.
While many celebrities tout its benefits for weight management and improved health, critics argue about the potential side effects and ethical implications of using such medications for cosmetic purposes, raising concerns about accessibility for those who need it for medical reasons, such as managing type 2 diabetes.
No matter where you stand in that debate, its hard to deny its effectiveness as a weight loss tool, but long before the buzz around Ozempic, there was a humble yet powerful drug called Metformin.
Used since the mid-1900s to treat diabetes, metformin has quietly been helping millions manage their blood sugar levels and reduce insulin resistance. But there's more to metformin than meets the eye. Beyond its primary purpose, it has a surprising sidekick—weight loss.
The Weight Loss Drug
Various studies have shown that people who take metformin lose around two to five percent of their body weight. Sure, it's not the dramatic 15 to 20 percent drop induced by Ozempic and other GLP-1 receptor agonists, but it's still a significant and healthy reduction. Enough to improve overall health, and perhaps even more importantly, it's sustainable and comes with fewer side effects.
How Does Metformin Work?
Until recently, scientists didn't fully understand how metformin worked its magic. A groundbreaking study published in the journal Nature Metabolism has shed light on the underlying mechanism, revealing insights that could help you fill up on fewer calories.
Researchers found an unexpected pattern in the form of a molecule.
How the Study Worked
A team of researchers from Princeton, Harvard Medical School, and Trinity College Dublin took blood samples from 33 individuals, aged 18 to 75. The participants varied in their health status—some had diabetes, some didn't; some were obese, others were lean; some were taking metformin, and others weren't.
The researchers also dove into data from several existing studies that examined blood levels of various metabolites in people taking metformin. Their findings were fascinating and unexpected.
The Key Finding: Lac-Phe
The scientists discovered that participants who took metformin had elevated blood levels of a molecule called N-lactoyl-phenylalanine, or lac-phe for short. This molecule appeared to play a crucial role in reducing appetite.
How To Increase This Magic Molecule And Reduce Appetite Naturally
Metformin isn’t the only way to boost lac-phe levels. The study's findings suggest two more strategies to naturally increase this appetite-suppressing molecule.
1. Eating Solid Foods
Blood levels of lac-phe rise and fall in sync with other satiety hormones like leptin and peptide YY. These hormones tell the brain, "It’s time to stop eating." Metformin enhances this effect by causing intestinal cells to produce more lac-phe, for longer periods. Interestingly, the same researchers found that solid foods have a similar impact.
After participants munched on ten dates, their lac-phe levels shot up by 220 percent, compared to just 37 percent after drinking the same amount of calories and sugar. This may explain why people often feel hungrier after drinking smoothies compared to eating whole foods with the same macronutrient content.
So, the next time you're feeling peckish, opt for a snack like fruit, avocado, or turkey sausage (or other snacks you can actually chew) to keep those hunger pangs at bay.
2. Exercising Regularly
Exercise, especially high-intensity workouts, also boosts lac-phe levels. Research from Stanford University found that lac-phe levels rose significantly after participants performed 30-second sprint intervals on a stationary bike.
I can confirm its impossibly feel hungry after a round of Tabata on the assault bike.
A challenging resistance training session also spiked lac-phe levels, though not as much as intense sprint intervals. Conversely, a moderate, 90-minute cycle had the least impact.
While vigorous exercise might be the most effective for some, it's not a one-size-fits-all solution.
Some people dislike intense workouts, others can't do them due to joint or health issues, and still, others prefer longer, moderate sessions.
The takeaway? Any form of exercise can benefit you by potentially suppressing appetite and contributing to overall health.
Bringing It All Together
Metformin has long been a reliable tool in the battle against diabetes, but its benefits extend far beyond blood sugar control. By increasing levels of the appetite-suppressing molecule lac-phe, metformin can help manage weight more effectively.
However, you don't need a prescription to harness the power of lac-phe. By focusing on eating solid foods and incorporating regular exercise into your routine, you can naturally boost your levels of this satiety molecule and support your weight management goals.
Resources
Rodriguez P, Pantalone KM, Griebeler ML, Burguera B. Should I consider metformin therapy for weight loss in patients with obesity but without diabetes? Cleve Clin J Med. 2023 Sep 1;90(9):545–8.
Scott B, Day EA, O’Brien KL, Scanlan J, Cromwell G, Scannail AN, et al. Metformin and feeding increase levels of the appetite-suppressing metabolite Lac-Phe in humans. Nat Metab. 2024 Mar 18.
Li VL, He Y, Contrepois K, Liu H, Kim JT, Wiggenhorn AL, et al. An exercise-inducible metabolite that suppresses feeding and obesity. Nature. 2022 Jun;606(7915):785–90.
