An ideal diet for weight loss should be high in healthy fats and fiber, with moderate protein. Foods like avocados, nuts, wild-caught fish, grass-fed beef and lamb, and hormone-free, free-range chicken help regulate insulin, the key hormone in weight management, and cortisol, the stress hormone that affects fat storage. These choices also support other important hormones like thyroid hormone, growth hormone, and adrenaline, which help boost metabolism and fat burning.
The goal is to keep insulin and cortisol levels low while maintaining high levels of thyroid, growth hormone, and adrenaline to support weight loss. A high-fat, high-fiber diet also nourishes the gut microbiome, which is essential for overall metabolic health. Limited protein is important for preserving muscle mass without overstimulating insulin.
Beyond diet, optimizing cellular energy is vital. Supplements like NAD, NMN, and L-carnitine, combined with regular exercise, improve mitochondrial function and metabolism. The old idea of “calories in versus calories out” is only partly true—hormonal balance, cellular function, and stress reduction are equally critical for sustainable weight loss.

Fortunately, medications like GLP-1 receptor agonists (e.g., Ozempic, Wegovy) and GLP-1/GIP combination therapies (e.g., Mounjaro, Zepbound) support these processes by helping optimize hormone function and reduce appetite, making weight loss more achievable.