Foods You Must Eat That are “Natural Ozempic” (No Side Effects)

Summary

Dr. Mike Diamonds presents 10 foods that he says may encourage the body’s natural GLP-1 response, which is involved in fullness and digestion. He frames them as “natural Ozempic,” but the evidence he describes varies: some findings come from small human studies, while the claim about fish receptors is based on mice. The video does not establish that these foods work like prescription medication.

Foods and practical tips discussed

1. Extra-virgin olive oil

   • Choose extra-virgin oil in a dark bottle. Cold-pressed oil and a listed harvest date are additional buying cues.
   • The presenter recommends 2–3 tablespoons, such as in cooking or drizzled over salads or salmon.
   • He says olive oil performed better than butter in a meal study for GLP-1 response and blood-sugar rise. He also says light exposure can degrade some of its anti-inflammatory compounds.

2. Whey protein

   • Choose a product with minimal added sugar.
   • The presenter suggests 1–2 scoops before a high-carbohydrate breakfast or before eating out.
   • He cites a review of 16 trials involving 244 people, saying whey before meals can blunt the blood-sugar peak.

3. Fatty fish

   • Aim for 2–3 servings per week. Canned sardines or mackerel are suggested as lower-cost alternatives.
   • The video says farmed Atlantic salmon may contain more EPA and DHA per 100 g than wild sockeye, while acknowledging that people may prefer wild fish for other reasons.
   • The proposed GLP-1 receptor effect is based on a mouse study, not human trials.

4. Avocado

   • Consider adding half to one avocado to a meal, such as breakfast or toast.
   • The presenter describes a study in 31 overweight adults in which a whole-avocado breakfast was associated with higher GLP-1 and peptide YY and lower insulin than a carbohydrate-only breakfast.

5. Eggs

   • The presenter recommends 2–3 whole eggs, noting that both the whites and yolks offer nutritional value.

6. Plain Greek yogurt

   • Choose yogurt with live cultures. Blueberries are suggested as an addition.

7. Cottage cheese

   • Presented as a source of casein protein that may support GLP-1 release.

8. Pistachios

   • Try a handful, preferably in the shell; shelling them may slow eating.

9. Whole barley

   • The presenter cites a study reporting higher fasting GLP-1 the following morning and increased fiber intake after eating whole barley.

10. Kimchi - Choose unpasteurized kimchi from the refrigerated section, according to the presenter.

Other points

• The video promotes Sculpt by Science, a paid, physician-led weight-management program with lab testing, individualized plans, and ongoing support. Its weight-loss figures and guarantees are promotional claims made by the presenter.
• The “natural Ozempic” label should be treated as a marketing comparison, not evidence that these foods replace medication or have the same effects. The subtitle transcript provides limited study details and does not include full citations.

Presenters and sources mentioned

• Presenter: Dr. Mike Diamonds.
• Sources described in the video: A study involving eight healthy volunteers on an olive-oil-related molecule; a Naples meal comparison of olive oil, butter, and no added fat; a review of 16 whey-protein trials involving 244 people; a mouse study on fatty fish and GLP-1; USDA salmon omega-3 data; a breakfast study of 31 overweight adults on avocado; and an egg-related scientific article. Full publication details are not provided in the subtitles.