The Natural Girl’s Ozempic Stack

How I am trying to shrink without the shot

Ozempic (semaglutide) was originally developed to treat type 2 diabetes — but let’s be real: it’s now better known as the little injection that could… shrink everyone around me. I swear, lately it feels like I’m living in an Instagram filter where everyone’s waistlines are airbrushed in real life.

Several women I know are microdosing Ozempic to tackle peri- and menopause weight gain. And they look incredible — like, suspiciously incredible. They’ve confessed it’s been surprisingly easy: appetite gone, discipline unlocked. Meanwhile, my appetite seems to be heading in the opposite direction.

And sure, by normal standards I’m still tiny — but hormonal weight gain has been creeping in like a shady character you’re trying to ghost. I’ve put on a little over the past year, and while I’m curious about Ozempic, I’m also hesitant. Very hesitant.

So before sprinting to a doctor with a “just give me the shot” energy, I asked my friend and nutrition guru Jennifer Hanway for the natural intel. Jennifer is the real deal — one of the few experts I trust (and FYI, anyone I recommend has been vetted by top NYC doctors; I do not do TikTok wellness advice). Jennifer even has a mini-guide called Finally Full: The GLP-1 Fix focused on perimenopause and menopause nutrition.

Jennifer also specializes in women’s nutrition. Are you an Inflammation Isabel, Cortisol Claire, Hormonal Hannah or Menopause Megan? Jennifer can help.

Lucky for me (and now you), she gave me some insights.

First: How Does Ozempic Actually Work?

Ozempic belongs to a category called GLP-1 receptor agonists, and here’s what it does inside your body:

• Regulates appetite: Slows down stomach emptying, so you stay full longer.

• Controls blood sugar: Boosts insulin, lowers glucose.

• Improves metabolism: Helps your body burn energy and store less fat.

In theory: if we can mimic these three effects, we might just hack a little Ozempic magic without a prescription.

I talked to Jennifer about supplements that may help with each of these 3 effects. A.K.A. the Natural Girl’s Ozempic Stack:

1. Appetite Control

• Glucomannan (Konjac Root)
  Jennifer’s words: “Konjac root is a superstar for supporting GLP-1. It forms a thick gel in your gut that keeps you fuller longer.”

  
  My translation: It’s basically a stomach balloon you swallow.

  
  • Slows stomach emptying (Ozempic’s signature move)
  • Helps you eat less without even trying
  • Dose: 1–2 grams before meals (with lots of water)

• Protein, Protein, Protein
  We all know this, but it bears repeating: eat way more protein than you think you need. It keeps you full, stabilizes blood sugar, and basically acts like a bouncer for cravings.

• 5-HTP
  (Not from Jennifer, but my own research deep dive.) 5-HTP may help curb emotional eating by boosting serotonin. Mood: lighter. Cravings: lower.
  • Dose: 50–200 mg per day

2. Blood Sugar Control