By Dr. Meg Arlt

In our recent blog, The Risks of GLP-1 Medications: Why We’re Approaching With Caution, we explored the growing use of GLP-1 receptor agonist medications like Ozempic and some of the concerns that can come with them. At Terrain Natural Medicine, we believe in an individualized approach to care, considering all options and weighing potential benefits and risks.

What we would like to highlight is that GLP-1 is a hormone your body produces naturally, and that there are ways to support its function without medication. In this blog, we explore how diet, lifestyle, and gut health can encourage your own GLP-1 production to support healthy weight management.

Nourish with Nutrient-Dense Foods to Support GLP-1

What we eat is one of the biggest factors in overall health. To support GLP-1 and keep you fuller longer while maintaining stable blood sugar, focus on:

Protein: Aim for 20–30 grams with each meal
Soluble fiber: Vegetables, fruits with skins, beans, whole grains
Healthy fats: Olive oil, olives, nuts, seeds, fish, avocado

Additional Tip: For optimal blood sugar control, eat in this order: high-fiber foods first (vegetables), then protein and fats, and starches last.

Support a Healthy Gut Microbiome

GLP-1 is secreted by L-cells in the intestine, so an optimized gut microbiome is key. To support digestive health:

Eat 30 or more plant foods per week. Variety is key!
Include prebiotic and probiotic foods such as garlic, onions, yogurt, kefir, sauerkraut, and kimchi
Limit sugar, processed carbs, and alcohol to reduce gut inflammation
Chew food thoroughly and eat mindfully to improve digestion and recognize fullness cues

Stay Active

Both aerobic exercise (brisk walking, cycling, swimming) and resistance training (weightlifting, bodyweight exercises) have been linked to increased GLP-1 secretion and improved insulin sensitivity. Our tips for you:

Choose activities you enjoy. Consistency matters more than intensity
Consider a brief, gentle walk after meals. Post-meal movement can stimulate GLP-1 more effectively than exercising on an empty stomach

Prioritize Sleep and Self-Care

Quality sleep, balanced circadian rhythms, and stress management all support metabolism and appetite regulation. Simple daily habits such as these can go a long way:

Aim for 7–9 hours of rest each night. Keep your bedroom cool, dark, and quiet, and maintain consistent bed and wake times
Get morning sunlight soon after waking to set your body’s internal clock, and limit bright light exposure from screens in the evening
Practice stress-reducing activities such as meditation, yoga, deep breathing, or mindful movement to keep cortisol levels in check

Incorporate GLP-1 Supportive Herbs and Spices

Emerging evidence suggests these natural substances may support GLP-1 production and overall metabolic health:

Yerba mate
Green tea
Turmeric (curcumin)
Ginger
Berberine

GLP-1 is just one piece of the metabolic puzzle. Weight is influenced by many factors that differ for each person. This is why we work 1:1 with patients to identify root causes and create personalized treatment plans.

Tools we often use to support the goal of weight loss:

Comprehensive stool analysis to assess for gut microbiome imbalances
Carroll food intolerance testing to identify triggers of inflammation and other dysfunction in the body
Advanced hormone testing via saliva or urine
Full blood panels evaluating thyroid function, blood sugar, inflammation, and other metabolic markers

Every body is different. Let’s find the approach that is right for you. Book a visit to get started.

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