The Human Upgrade with Dave Asprey

Episode 1404: The Natural Ozempic In Your Gut (Eat THIS To Switch It On)

Date: January 25, 2026
Host: Dave Asprey

Episode Overview

In this solo episode, Dave Asprey explores the science behind appetite control, focusing on the body’s natural release of GLP-1 (the “I’m full” hormone) and how it compares to popular drugs like Ozempic. Asprey argues that many people’s hunger, weight gain, and struggle with cravings are the result of hormone imbalances—not willpower or calorie math. He details how to “switch on” your body’s natural GLP-1 pathways for sustainable weight loss, deep metabolic health, and better energy by repairing gut function and feeding the right gut bacteria. The episode offers a blend of personal stories, actionable steps, and practical “biohacks” grounded in both scientific research and Dave’s journey of losing over 100 pounds.

Key Discussion Points & Insights

1. Why Calorie Counting Fails — Hunger Is Hormonal, Not Mathematical

• (00:00 – 04:55)
  • Diet culture often emphasizes “calories in, calories out,” but Asprey says sustainable weight loss isn't about math.
  • Hunger and fullness are driven by hormones, not discipline or calorie tracking.
  • Personal story: Even with extreme exercise and diet, Asprey struggled until addressing hormones.
  • Quote:
    “Calories in, calories out is one of the biggest myths in the medical field... Visceral fat, the hidden fat that builds up deep inside your organs, that's actually a hormone problem rooted in the brain's miscommunication with the gut.” — Dave Asprey (01:29)

2. The Satiety Hormone GLP-1: Your Gut’s Natural Ozempic

• (04:55 – 07:41)
  • GLP-1 (glucagon-like peptide-1) is released by intestinal cells after meals.
  • It signals fullness, helps regulate insulin, slows stomach emptying, and reduces cravings.
  • When the GLP-1 signal is weak, the brain never “hears” that the meal is over, leading to persistent hunger and fat storage.
  • Key insight: Re-activating GLP-1 is more effective than willpower-based restriction.
  • Quote:
    “Your gut releases hormones that control hunger and fullness, or satiety. One of the most important of those is GLP-1.” — Dave Asprey (05:37)

3. The Problem with Ozempic and GLP-1 Mimetics

• (10:14 – 14:26)
  • Drugs like Ozempic mimic GLP-1, force appetite signals, and drive weight loss—but do not repair the body’s underlying mechanisms.
  • Once stopped, appetite often rebounds, sometimes resulting in weight gain beyond initial levels.
  • Long-term use can cause muscle loss, digestion issues, and “Ozempic face” (sunken, aged look).
  • Quote:
    “Ozempic doesn't repair your natural appetite system, it just overrides it... And as the artificial signal fades, appetite doesn't just return to normal, it rebounds hard.” — Dave Asprey (12:44)

4. How To Naturally Boost GLP-1: The Resistant Starch and Butyrate Pathway

• (14:27 – 17:52)
  • Certain gut bacteria ferment resistant starch into butyrate, which prompts the release of GLP-1 from the gut.
  • Resistant starch passes undigested into the colon, where healthy microbes convert it into butyrate.
  • Natural sources (and supplements) can be more effective and sustainable than drugs.
  • Quote:
    “Butyrate is powerful because it directly stimulates the cells in your intestine that release GLP-1.” — Dave Asprey (15:56)
  • Foods to consider: Green banana flour, acacia gum, tiger nut flour, raw potato starch (small amounts).

5. Restoring the Microbiome & Gut Health to Optimize Satiety

• (18:06 – 20:25)
  • The modern diet, processed foods, stress, antibiotics, lack of sleep, and toxins destroy beneficial bacteria and the gut lining.
  • Without the right bacteria, even eating resistant starch will not trigger GLP-1 release.
  • Steps include:
    • Removing ultra-processed foods, seed oils, artificial sweeteners, glyphosate-laced wheat.
    • Repopulating the gut with low-toxin, fiber-rich foods.
    • Targeted prebiotics and probiotics (specific recommendations in show notes).
  • Quote:
    “You don’t fix your gut by dumping in random superfoods. You fix it by feeding the right microbes, starving the wrong ones, and removing the toxins that damage your gut lining in the first place.” — Dave Asprey (19:36)

6. Actionable Protocols for Natural Appetite Control

• (20:26 – 22:28)
  • Switch from grazing all day to two or three structured meals.
  • Base meals on sufficient protein and fiber.
  • Gradually introduce resistant starch (one source per day in week 1, increase as tolerated).
  • If you experience bloating/gas, slow down—gut irritation is a sign to pause, not push through.
  • Let your microbiome rebuild: 12–14 hour overnight fasting, avoid eating within 3 hours of bedtime.
  • Manage stress (slow breathing, walking after meals, improving sleep hygiene).
  • Stay hydrated with electrolytes (e.g., sodium, potassium, magnesium).
  • Use blue light blocking glasses at night to support circadian health.

Memorable Quotes (with Timestamps)

• “Hunger is not a math problem. It's a hormone problem.”
  — Dave Asprey (00:34)
• “Sustainable weight loss requires reactivating natural satiety hormones instead of constantly using your willpower to fight hunger and then lose.”
  — Dave Asprey (06:31)
• “When people finally hear about GLP-1 and understand how important it is, they usually don't fix the system that makes it. They just inject the signal instead.”
  — Dave Asprey (10:19)
• “Your microbiome is a vast community... certain gut microbes produce short-chain fatty acids that talk directly to your brain and metabolism. And one of the strongest of those molecules is called butyrate.”
  — Dave Asprey (15:44)
• “If a food didn’t exist 100 years ago, it probably shouldn’t be an everyday staple.”
  — Dave Asprey (19:57)

Timestamps for Key Segments

• (00:00 – 04:55): Why “calories in, calories out” fails; personal weight loss story
• (04:55 – 07:41): How gut hormones (GLP-1) work; importance of signaling fullness
• (10:14 – 14:26): Ozempic and GLP-1 drugs—pros, cons, and rebound risks
• (14:27 – 17:52): The microbiome, resistant starch, and butyrate as natural GLP-1 boosters
• (18:06 – 20:25): Modern lifestyle damage to gut health; how to rebuild
• (20:26 – 22:28): Specific steps for meal timing, stress management, and final recommendations

Summary Takeaways

• Appetite is mainly a hormonal conversation between your gut and brain, not a question of willpower or calorie tracking.
• Drugs like Ozempic mimic but do not repair your body’s natural satiety signals—and may lead to rebound hunger and other health issues.
• You can “turn on” your body’s natural ability to feel satisfied after meals by supporting the right gut bacteria (with resistant starch and prebiotics) and restoring microbiome health.
• Actionable advice: Prioritize structured meals, enough protein/fiber, resistant starch (from non-inflammatory sources), clean up your diet, repair your gut, and manage stress/sleep.

For protocols, specific supplements, and detailed product recommendations, refer to Dave’s links and resources.

Tone:
Asprey’s delivery is energetic, direct, and motivational—combining personal anecdotes, scientific explanations, and actionable “biohacking” advice. He challenges medical and dietary orthodoxies and emphasizes practical experimentation to help listeners “upgrade” themselves.