Fasting is the “Natural Ozempic”: Keto, IF, and Lifestyle Fixes to Reset Hormones Without Medication

A growing segment of experts — including Dr. Jason Fung and Dr. Mindy Pelz — argue that Ozempic treats the symptom (hunger and obesity) rather than the root cause: metabolic dysfunction and insulin resistance. Fasting and low-carb diets address this root cause by restoring metabolic flexibility.

Fasting triggers “metabolic switching” — the body transitions from burning glucose to burning fat, activating autophagy (cellular cleanup) and improving insulin sensitivity. The results mimic GLP-1 effects: appetite suppression, fat oxidation, and improved blood sugar — all naturally and for free.

The biggest hurdle is discipline and consistency. Many struggle to maintain fasting or keto long term, asking how to combine fasting with workouts, whether coffee breaks a fast, or if fasting is safe for specific populations (e.g., Type 1 diabetics, women in certain hormonal phases). The fear is that it’s too hard to sustain compared to a “quick fix” drug.

Reframe the problem as hormonal, not willpower-based. Focus on high-protein, high-fiber, and high-satiety foods while gradually integrating fasting windows. Even simple light-based fasting — eating only during daylight — helps reset circadian rhythm and appetite. Start slow; as your body adapts, hunger and sugar cravings often vanish within days.

• Dr. Jason Fung:
  • Clarity: Advocated fasting and low-carb as superior because they fix the hormonal root cause (insulin resistance).
  • Proof: Cited numerous cases of Type 2 diabetes reversal through intermittent and extended fasting.
• Dr. Mindy Pelz:
  • Empowerment focus: Called fasting the “natural and empowering alternative” to Ozempic.
  • Protocol insight: Introduced “eating in the light” (fasting aligned with circadian rhythm) and the Every Other Day Diet for beginners.
  • Warning: Criticized drugs for encouraging health “outsourcing,” creating dependency.
• Tucker Carlson (ft. Calley Means):
  • Societal angle: Argued Americans don’t have an Ozempic deficiency — they have a real food deficiency.
  • Policy view: Linked obesity to food system failure and called for political action alongside keto/carnivore adoption.

Stop eating after 6:00 PM and delay breakfast until at least 9:00 AM — a simple 15-hour overnight fast to kickstart metabolic switching.

• Mistake: Jumping into long fasts too quickly.
  Fix: Start with 12–14 hours and build up; full adaptation may take a month.
• Mistake: Believing fasting causes muscle loss.
  Fix: Combine fasting with strength training and protein-rich meals in your eating window.
• Mistake: Quitting from cravings.
  Fix: Recognize cravings are hormonal withdrawal; they fade as your body enters ketosis.

• “Intermittent fasting... it works for me. It’s not a diet, it’s a lifestyle.”
• “I love Ozempic because the food noise is gone... but fasting does the same thing naturally.”
• “I’ve been on keto and lost 30 lbs — real food makes all the difference.”
• “A year on carnivore — the food is satisfying and fasting feels effortless.”

While Ozempic can suppress appetite, fasting, keto, and real-food approaches repair the root hormonal dysfunctions behind weight gain. These methods cost nothing, support longevity through autophagy, and empower people to take back control of their health — naturally.