Disclaimer: The following is based on my personal experience and is not intended as medical advice. Everyone's body and health situation are different, and what works for one person may not work for another. Always consult with a healthcare professional or physician before starting or changing any medication, supplement, or diet plan.
Let’s face it—we can’t always control what we eat, especially if we want to participate in business and social life.
You eat at work, attend business or family functions, year-end parties, and let’s not even mention holidays and vacations. The energy balance equation can quickly get out of whack.
Let’s first address the topic everyone is talking about: GLP-1 receptor agonists. While I don’t have personal experience with them (don’t need it), I can see how they could be beneficial for many people. From what I understand, I don’t share many of the concerns about them. In biology, there’s no such thing as a "free lunch"—there’s always a risk/reward balance, and in the general case, being overweight and metabolically unhealthy presents a much higher risk.
GLP-1 agonists, such as semaglutide (sold under brand names like Ozempic and Wegovy), liraglutide (Saxenda), and tirzepatide (Mounjaro), have been used for years in the treatment of diabetes and off label in the body building community. These medications work by enhancing insulin secretion, slowing gastric emptying, and increasing satiety, leading to reduced food intake. The mechanism of action is well understood. However, the downsides are also known. One of the primary concerns is the loss of muscle mass along with fat, which can be a serious issue for sedentary individuals. So yes—if you’re considering using these medications, lift weights and eat plenty of protein.
There are some lesser-known issues, such as reduced heart rate variability (HRV), so I wouldn’t suggest casually using these drugs just to lose 10 pounds. But honestly, I see a lot of people who could have benefited from starting on them yesterday.
As for nutraceuticals, there are plenty of marketing claims about manipulating GLP-1 levels with probiotics, herbs, and other supplements. However, these claims are not supported by solid science. Mechanistically, to achieve the same effect as pharmaceutical GLP-1 agonists, you would need a 1,000-fold increase in the efficacy of these substances. So don’t bother.
The second approach is purely behavioral and has worked for me and many people I know—aligning your meal schedule with your circadian rhythm. This means eating three meals (breakfast, lunch, and dinner) at as consistent a time as possible each day, while absolutely avoiding any snacking between meals. Doing this helps prevent the constant need to eat by keeping your body in a more natural rhythm.
Regarding hunger between meals, there’s a remedy that can help (though, if you avoid snacking long enough, you will not need it). This involves using bitters, an ancient remedy believed to stimulate digestion and reduce appetite. Bitters work by activating bitter taste receptors in the mouth and gastrointestinal tract, which in turn stimulates the release of digestive enzymes and bile, potentially promoting a feeling of fullness or reducing cravings.
One specific supplement is Amarasate Extract, derived from New Zealand’s Gentian root. It contains bitter compounds that target receptors in the gut, signaling the brain to trigger satiety, which can help suppress appetite between meals. While these supplements aren’t highly effective for everyone, they can be a useful temporary hack until you get into the no-snacking habit.
Now, assuming you’ve got the basics under control but find yourself at a function with an overwhelming amount of tasty food (think authentic pasta dishes), self-control might not be enough—except for leaving early (which is often a good idea for other reasons).
First, front-loading with protein-rich foods when available (instead of carbs or alcohol) can help. This will increase satiety upfront, making you less likely to overeat.
Secondly, there are two pharmaceutical options you can consider:
Orlistat blocks pancreatic lipase, the enzyme necessary to digest fats. The over-the-counter dose is 60 mg, which is mildly effective, while the prescription dose of 120 mg is more effective, reducing fat calorie absorption by about 30%. However, a warning: overuse will reliably lead to gastrointestinal side effects, especially diarrhea.
Acarbose is a reversible alpha-glucosidase inhibitor that slows the breakdown of complex carbohydrates (such as pasta, rice, and bread) into simple sugars, delaying glucose absorption. Acarbose can lower postprandial blood glucose by about 20-40 mg/dL (closer to 20 mg/dL for me) per 25 mg dose, up to around 75 mg. Most of the calories from these carbs will eventually be absorbed, but some may pass into the large intestine, where they are fermented by gut bacteria. Beyond metabolic benefits, avoiding blood sugar spikes helps control hunger. Fun fact: Acarbose is only one of 3 drugs found to prolong lifespan in ITP (Interventions Testing Program) studies (the other two being rapamycin and SGLT2 inhibitors).
Both of these medications must be taken at the right time—specifically with meals. The official recommendation is to take them with the first bite of food, but I’ve personally found they work a little better if you take them a few bites into the meal.
When it comes to simple sugars, that’s the toughest challenge. Unfortunately, there’s no highly effective remedy for handling them (aside from SGLT2 inhibitors, which wouldn’t qualify as a party hack). One supplement with some evidence, though not strong, is Gymnema Sylvestre extract. This herb contains compounds known as gymnemic acids, which are thought to work by blocking the sugar receptors on your taste buds, reducing the sweetness sensation and potentially curbing sugar cravings. It may also slow the absorption of sugar in the intestines by interacting with glucose transporters. However, while Gymnema Sylvestre might help a little if taken about 30 minutes before a meal, especially with sugary foods, it’s far from a magic bullet for controlling simple sugars.
In conclusion, these strategies can help you shave off some extra calories and reduce hunger, allowing you to get through meals with minimal damage.
Hope this helps and love to hear your feedback,
Ruslan
Note: when I say something does or does not work for me, I rely on objective measurements, such as CGM in real-time, as well as calorie tracking (using Cronometer app), calorie expenditure (using Apple Watch), body composition (a scale as well as periodic DEXA scans).