Ozempic Alternatives That Cost Less Than $1 (Trigger GLP-1 Naturally!)

Summary

Dr. Mindy Pelz argues that certain fiber-rich and fermented foods may support gut microbes involved in producing GLP-1, a hormone associated with appetite and fullness. She presents these foods as inexpensive options and emphasizes eating them consistently. She also acknowledges that some viewers find GLP-1 medications helpful.

Food strategies she recommends

• Psyllium husk: Mix a teaspoon into a full glass of water and take it before the day’s largest meal. Pelz says it may slow digestion and help promote fullness. She also suggests adding it to a smoothie.
• Soy foods, such as edamame: She highlights their combination of protein and fiber and suggests eating them as a snack or adding them to meals or smoothies.
• Fermented vegetables: Add foods such as sauerkraut or kimchi to salads, eggs, or other meals. Pelz recommends eating them regularly, even if they are not a favorite.
• Lentils: Use them in soup or salads. She describes them as an inexpensive source of protein and fiber.
• Cooked, cooled potatoes or rice: Cook the food, refrigerate it for 12–24 hours, then reheat it if desired. Pelz says cooling increases resistant starch.
• Oatmeal and chia seeds: She also mentions these gel-like foods, which may slow digestion and promote fullness.

Other takeaways

• Consistency matters: Pelz advises not to expect one serving of a food to change appetite or weight.
• Start gradually: She encourages choosing one or more suggested foods and incorporating them into daily meals over time.
• Nervous-system questionnaire: She discusses a free questionnaire, saying a fight-or-flight state may make weight loss harder. She says the questionnaire offers food and fasting suggestions.
• Weight-loss pace: She advises against trying to lose weight too quickly, though the transcript gives differing numerical estimates for a recommended pace.
• Viewer anecdote: Pelz shares a viewer’s story about adding sauerkraut while fasting. This is an individual account, not evidence that the approach will work for everyone.
• Medication safety: Pelz discusses concerns about weight-loss medications and natural food strategies. Anyone taking a prescribed medication should consult their clinician before changing or stopping it.

Presenters and sources mentioned

• Dr. Mindy Pelz — presenter.
• Suzanne Talbert — viewer whose weight-loss experience is shared as an anecdote.
• A 2026 review in Frontiers in Endocrinology, cited by the presenter.
• Research on psyllium, fermented foods, and GLP-1 or gut microbes, referenced but not fully identified in the subtitles.
• Wise Goat — fermented-food company mentioned by the presenter.
• Pelz’s book Eat Like a Girl, mentioned in connection with a chia pudding recipe.