Nutrition for satiety and weight loss | Dr Federica Amati

2026-06-09

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GLP-1 medications are now part of the mainstream conversation, but the biology of appetite and satiety, the system these drugs operate within, gets far less attention than the drugs themselves. In this episode, I sit down with Dr Federica Amati, Head Nutritionist at ZOE and author of the new book The Appetite Reset, to explore what's actually happening in the gut and brain when appetite signals do their job, and what that means for everyone, on or off medication. Federica brings a rare combination of pharmacology, clinical nutrition, and public...

Federica brings a rare combination of pharmacology, clinical nutrition, and public health expertise to a subject that rarely receives this level of nuance. This is a conversation about understanding your biology well enough to work with it.

What we cover:

How GLP-1 works naturally in the body, why the natural peptide lasts minutes while the drug version lasts days, and why this matters for anyone using or considering these medications
The three types of hunger (hedonic, homeostatic, and microbiota-driven) and how to tell them apart in practice
Why GLP-1 supplements don't replicate what the medications do
"Prehab" before starting medication: gut microbiome diversity, fibre intake, and nutrient status as the foundation
Why the 30g daily fibre target doesn't drop when calorie intake does on medication
Protein targets of 1.2 to 1.6g per kilogram and resistance training three times a week as the most critical protective interventions for muscle and bone health
The science on shame, weight stigma, and why treating obesity as a lifestyle choice is both inaccurate and actively harmful

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To connect with Dr Federica Amati, follow her on Instagram at ⁠instagram.com/dr.fede.amati⁠ or explore her work through ZOE at zoe.com⁠. Her new book, The Appetite Reset⁠, will be released on June 25 and is available to pre-order now.

Intro (00:00)
Why Everyone Needs to Understand Appetite Biology (01:14)
How Dr. Federica Amati Became a Nutrition Expert (03:06)
Why GLP-1 Drugs Are Different From Any Supplement (11:29)
The Gila Monster That Led to Ozempic (17:44)
What Is Food Noise and Why It Controls You (20:20)
Why Willpower Isn't the Problem: Genetics and Epigenetics (24:06)
How GLP-1s Change Your Relationship With Food and Joy (30:54)
Lowest Effective Dose: Why More Isn't Better (34:08)
The Muscle Loss Risk Nobody Warns You About (39:34)
Microdosing GLP-1s: Does It Work or Is It Dangerous (41:59)
The Three Types of Hunger and How to Tell Them Apart (44:51)
How Your Gut Microbes Drive Cravings and Leptin Resistance (50:17)
Why Calories Alone Don't Explain Appetite (58:07)
How to Manage Food Noise Without a GLP-1 (01:04:46)
Prehab Before GLP-1s (01:11:09)
The Fiber, Fat, and Gut Prep Protocol for GLP-1 Users (01:13:56)
What Clinical Trials Actually Include That Real-World Use Doesn't (01:21:41)
Do You Need Supplements on a GLP-1? (01:27:15)
Obesity Is Not a Lifestyle Choice: Shame, Stigma, and GLP-1s (01:29:49)

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Simon Hill, MSc, BSc (Hons)