The Dr. Josh Axe Show

Episode: The BEST Ozempic Alternative (Natural GLP-1 Hack!)
Date: January 8, 2026
Host: Dr. Josh Axe

Episode Overview

Dr. Josh Axe explores the pitfalls of quick-fix weight loss methods—including GLP-1 drugs like Ozempic—and lays out science-backed, holistic strategies for achieving lasting leanness, health, and metabolic resilience. He demystifies how the body’s own GLP-1 hormone can be harnessed naturally, highlighting protein, fiber, movement, fasting, sleep, and supplementation. Listeners will walk away with practical routines and a philosophy rooted in stewardship, not vanity.

Key Discussion Points and Insights

1. Why Quick-Fix Diets & GLP-1 Drugs Fail Long-Term

[02:00–07:00]

• Dr. Axe describes common cycles of rapid weight loss, regain, and metabolic damage, citing studies on "The Biggest Loser" contestants who regained lost weight and experienced slower metabolisms post-show.
• Quote: "Most diets, quick fixes, and even shows like The Biggest Loser almost guarantee the weight comes back." (Dr. Axe, 04:05)
• GLP-1 agonist drugs (Ozempic et al.) are effective for short-term weight and blood sugar control but often cause dramatic muscle loss if not paired with the right diet.

2. Dangers and Limits of Ozempic and GLP-1 Drugs

[07:00–13:00]

• GLP-1 drugs originated from research on Gila monster venom, mimicking the body’s GLP-1 hormone.
• Risks include loss of muscle mass (up to 40-50% of weight lost), malnutrition, poor appearance (“Ozempic face” and “Ozempic butt”), gut issues, and long-term metabolic slowdown.
• Quote: "If you lose 40 pounds and 20 pounds of that is muscle, you are aging your body 20 years." (Dr. Axe, 10:25)
• Dr. Axe is only comfortable with microdosing GLP-1 drugs combined with robust natural strategies.
• Quote: "The dose determines the medicine or the poison. ...That’s what's happening with GLP-1 right now. ...You might be skinnier, but you're not healthier." (Dr. Axe, 12:50)

3. The Food & Toxin Environment Driving Obesity

[13:00–19:30]

• The modern food landscape “almost forces weight gain,” with over 70% of adults classified as obese.
• Ultra-processed foods, pesticides (glyphosate), and environmental “obesogens” disrupt hormones like estrogen, leptin, and ghrelin, making weight loss even harder.
• Discussion of policy changes (e.g., moves to ban soda from SNAP) and the broader spiritual dimension of health as stewardship.

4. Seven Natural Ways to Boost GLP-1 and Transform Metabolism

[19:30–1:00:00+]
Dr. Axe provides actionable, science-backed habits for healthy, lasting weight loss and metabolic health.

1. High-Protein Meals

[20:30–26:30]

• Guideline: Aim for 30–40g protein/meal, especially at breakfast.
• Benefits: Preserves muscle, burns more calories, stabilizes blood sugar.
• Quote: "If you remember one nutrition rule from this episode, let it be this: Aim for 30 to 40 grams of protein at each meal, especially breakfast." (Dr. Axe, 21:20)
• Examples: 5.5oz salmon, 6 eggs, steak, chicken breast, plant/bone broth protein powders.

2. High Fiber and Resistant Starch

[26:30–30:00]

• Guideline: Target 40g fiber per day (~13g per meal).
• Sources: Psyllium husk, flaxseeds, acacia, oatmeal, apples, berries, pomegranates, vegetables.
• Quote: "More protein, more soluble fiber… [these] will help your body create more GLP-1." (Dr. Axe, 28:40)

3. Probiotics and Gut Health

[30:00–34:00]

• Certain strains (e.g., Bifidobacterium animalis, L. plantarum, Akkermansia muciniphila) are proven to boost GLP-1 production.
• Sources: Sauerkraut, kimchi, coconut yogurt, kefir, plus probiotic supplements.
• Tip: Pairing fiber-rich foods with probiotics potentiates effects.

4. Berberine and Bitter Herbs

[34:00–37:00]

• Berberine (from plants like bayberry) can double GLP-1 and carb control; use 500mg 2–3x daily.
• Bitter foods (bitter melon, arugula, artichoke, dandelion) also stimulate GLP-1 secretion.

5. Healthy Fats – Especially Omega-3s and MCTs

[37:00–41:00]

• Prioritize wild-caught fatty fish, walnuts, flax, chia, coconut oil (MCTs), and extra virgin olive oil.
• Quote: "My number one favorite oil of all time is extra virgin olive oil—so many studies showing it promotes longevity." (Dr. Axe, 39:35)
• Remove omega-6-rich oils (soy, cottonseed, margarine) from the kitchen.

6. Polyphenols (Powerful Antioxidants)

[41:00–43:00]

• Found in green tea, coffee, cacao, berries, pomegranates; these modulate the microbiome and support GLP-1.
• Suggestion: Use dark chocolate (70%+), green tea, and polyphenol-rich berries for dessert and snacks.

7. Lifestyle Foundations: Movement, Sleep, and Supplements

[43:00–1:10:00+]

a. Strength Training & Movement

[43:30–51:00]

• Muscle is the “metabolic retirement account”; aim for 2–3 sessions a week, 45 mins each, focusing on large muscles (legs, glutes, pushups, squats, etc.).
• Quote: "If you lose 40 pounds, you could be losing anywhere from 12 to 20 pounds of muscle—that is aging you and destroying your health." (Dr. Axe, 44:10)
• Pair with interval cardio for best results.

b. Walking/Steps

[51:00–54:30]

• Shoot for 7,000–10,000 steps/day.
• Benefits: Increased insulin sensitivity (+40%), improved mitochondrial function, reduced inflammation.
• Tip: Brief walks after meals boost digestion and blood sugar control.

c. Fasting

[54:30–58:00]

• Intermittent fasting: Even just 1–3 days/week (skip breakfast/lunch, eat early dinner).
• Fasting improves metabolism, fat burning, and hormone regulation.
• Faith note: Links the discipline of fasting with spiritual and physical benefits.

d. Prioritize Sleep

[58:00–1:02:30]

• 7+ hours crucial; less than 6 hours raises risk of obesity by 32%.
• Sleep hygiene tips: wind down with the sun, avoid screens after dark, eat early, use tools like Oura ring to track sleep quality.
• Quote: "You can't out-diet chronic sleep deprivation." (Dr. Axe, 59:25)

e. Supplements

[1:02:30–1:06:00]

• Top picks: Berberine, probiotics, green tea extract, ashwagandha, forskolin, and apple cider vinegar shot (1 tbsp in 1/4 cup water before meals).
• Warning: No supplement can fix a poor diet.

The Spiritual Dimension and Mindset Shift

[1:06:00–1:13:00]

• Eating and lifestyle are acts of stewardship, not just self-improvement.
• Referencing Daniel’s biblical refusal of “the king’s rich foods,” Dr. Axe emphasizes choosing foods and actions that honor God and equip the body for one’s purpose.
• Quote: "The question is not how fast can I lose 20 pounds, the question is how do I build the kind of metabolism, hormones, and habits that keep me strong and lean for life and allow me to impact humanity in a positive way?" (Dr. Axe, 17:30)

Practical Takeaways & Day-One Routine

[1:13:00–End]

• Start Here:

  • 30–40g of protein per meal

  • 40g fiber daily (fruits, vegetables, seeds)

  • Prioritize healthy fats (extra virgin olive oil, coconut)
  • Walk around your meals (ideally 7–10K steps/day)
  • Add supplements only on a foundation of whole foods

• Lasting Change: Focus on daily, sustainable habits—not quick fixes or all-or-nothing mindsets.

• Quote: "Don't chase the quickest weight loss. Build the deepest health... Focus on implementing daily habits and you'll see radical transformation." (Dr. Axe, 1:15:20)

Notable Quotes & Memorable Moments

• "If you lose 40 pounds and 20 pounds of that is muscle, you are aging your body 20 years." (Dr. Axe, 10:25)
• "The dose determines the medicine or the poison." (Dr. Axe, 12:50)
• "Soda is not food. It's not a beverage. It's a chemical that creates obesity… It is a toxin that destroys your body." (Dr. Axe, 18:10)
• "High protein plus high fiber... you're setting up your body perfectly to lose the maximum amount of weight." (Dr. Axe, 28:05)
• "Muscle is your metabolic retirement account. The more you have, the more calories you burn at rest." (Dr. Axe, 43:45)
• "You can't out-diet chronic sleep deprivation." (Dr. Axe, 59:25)
• "The question is not how fast can I lose 20 pounds, the question is how do I build the kind of metabolism, hormones, and habits that keep me strong and lean for life..." (Dr. Axe, 17:30)
• "Build the deepest health... Focus on implementing daily habits and you'll see radical transformation." (Dr. Axe, 1:15:20)

Timestamps for Key Segments

• Weight Loss Pitfalls & GLP-1 Drug Risks: 02:00–13:00
• Obesity Epidemic and Toxin Environment: 13:00–19:30
• Seven GLP-1-Boosting Habits: 19:30–1:00:00
  • High-Protein Meals: 20:30–26:30
  • High Fiber: 26:30–30:00
  • Probiotics: 30:00–34:00
  • Berberine/Bitter Herbs: 34:00–37:00
  • Healthy Fats: 37:00–41:00
  • Polyphenols: 41:00–43:00
  • Strength Training/Movement: 43:30–51:00
  • Steps: 51:00–54:30
  • Fasting: 54:30–58:00
  • Sleep: 58:00–1:02:30
  • Supplements: 1:02:30–1:06:00
• Mindset/Spiritual Framework: 1:06:00–1:13:00
• Practical Takeaways: 1:13:00–End

Conclusion

Dr. Axe’s central message: Long-term health and sustainable weight loss are best achieved through a blend of protein-first nutrition, fiber, movement, and a spiritual mindset of stewardship. Drugs like Ozempic may bring quick wins, but the true “GLP-1 hack” is building daily habits that align body, mind, and spirit. Start with protein, fiber, and walking, and watch transformative change happen from the inside out.