Nutrition for satiety and weight loss | Dr Federica Amati

Dr Federica Amati, Head Nutritionist at ZOE and author of The Appetite Reset, discusses the biology of appetite and satiety, including the three types of hunger and how GLP-1 medications work. She explains why natural GLP-1 lasts only minutes while drug versions last days, why over-the-counter supplements can't replicate the effects, and the importance of prehabilitation—gut microbiome diversity, fibre, and nutrient status—before starting medication. She emphasizes protein intake of 1.2–1.6 g/kg and resistance training three times a week to protect muscle and bone during weight loss, and unpacks the science on weight stigma as a barrier to effective treatment.