How to Support GLP-1 and Weight Loss with Nutrition

Posted: April 7, 2025 | By: Shanon Peckham

Regardless of where you find yourself on the path to better health and longevity, you’ve probably wanted to lose weight at some point. Considering around half the population of the U.S. (and at least 30 other countries) would like to lose some weight,^1,2 and around the same number of Americans are considered overweight or obese,³ it’s no surprise new weight management products like Ozempic and Wegovy are flying off the shelves.

Today, we’re taking a look at what GLP-1 drugs like Ozempic do and how you can support a healthy weight loss journey with key nutrition. Get ready for a deep dive!

How and Why do we gain weight?

Before we get into how GLP-1 works, we need to talk about the digestive system. As we learned in grade school, the food we eat breaks down in our GI tract and becomes nutrients for our bodies.⁸ Carbs travel into our bloodstream as sugar and are either used as energy (weight loss) or stored as fat for later (weight gain).⁹ There are many factors that play into whether your meal goes straight to your hips, so to speak, but the most important thing to know here is: eating too much of the foods that spike your blood sugar (especially late at night) will make you gain unwanted weight and put you at risk for insulin resistance (and type 2 diabetes).¹⁰ And it’s all too easy to eat too much – after all, many highly processed foods (candy bars, French fries, sodas, etc.) aren’t very filling, they just taste good.

If you really want to lose weight and keep it off, there are a few things you can do get back to a healthy baseline. Firstly, make sure you’re exercising regularly and working on your portion control. A calorie deficit is needed to ensure consistent weight loss or maintenance. Secondly, cut back on junk food/snacks and focus more on healthy, nutrient-rich meals. The USDA recommends filling one half of your plate with fruits and veggies, the other with lean protein and whole grains, plus a side of dairy.¹¹ This model is helpful for making sure your body gets enough protein and fiber, which will keep you energized and full.^12,13,14 Plus, you’ll probably feel better – less acid reflux or gas with healthy foods. Lastly, practice mindful eating and leave plenty of time in between meals; also known as intermittent fasting, this process gives your body more time to recover from blood sugar spikes, helping you naturally burn fat and balance your blood sugar.¹⁵

Some tips for fighting off snack attacks: How to Fight Food Cravings, The Youngevity Way

What is GLP-1 and how does it work?

So you’ve heard a lot about GLP-1 (Glucagon Like Peptide 1, Semaglutide, etc.) medications like Ozempic, Wegovy, Mounjaro, and Trulicity – but did you know that GLP-1 (from incretin) is naturally occurring in our bodies? This hormone is super important for our digestive and metabolic health! It’s responsible for initiating the insulin release process, blocking glucagon secretion, slowing how quickly food moves through the stomach, and letting your brain know when it’s time to stop eating. These mechanisms keep your blood sugar low/balanced and help you feel sated after finishing a meal. GLP-1 medications basically mimic and increase this natural process, helping you feel sated more quickly so you eat less. Weight loss aside, they may also lower your blood pressure, help you address fatty liver disease/other lipid disorders, and reduce your risk of chronic diseases.^16,17,18

Since those with obesity and diabetes struggle with insulin resistance, blood sugar control, and weight loss, this may be a helpful treatment for quite a few people. But it’s important to note: the higher the dose, the more intense the effects may be. GLP-1 medications are not recommended as a general weight loss treatment; a non-obese/non-diabetic person may experience too much weight loss or other unpleasant side effects when taking GLP-1 drugs.¹⁶

How Can Nutrition Help with GLP-1 and Weight Loss?

What if you want to lose weight, but don’t want to take Ozempic?? The good news is that whether or not you’re already taking a GLP-1 medication, you can support GLP-1 production and a healthy metabolism with the right nutrition. Here are some nutrient categories you should prioritize for best results:

Fiber: Foods high in fiber take longer to digest, filling you up faster.¹² Soluble fiber is even better, as it naturally increases GLP-1 levels as well. Add more fruits, vegetables, whole grains, legumes, and seeds to your diet to ensure a good intake of soluble fiber.¹⁹

Protein: GLP-1 medications can decrease your muscle mass, so getting adequate protein will be super important for maintaining your health.¹⁹ Along with naturally increasing GLP-1 levels, protein also takes longer to digest, can help suppress your appetite, provides a long-lasting source of energy, and builds muscle. ^19,13 You can get protein from fish, meats, eggs, cottage cheese, tofu, legumes, and more.

Healthy Fats: While omega-3 fatty acids may not be as consistently effective at appetite control as protein and fiber,²⁰ they do also naturally increase GLP-1 levels.¹⁹ They also support a healthy heart and metabolism. In addition to upping your intake of fish, you can also take EFA supplements to get more omega-3 and other beneficial oils.

Here are some product bundles we put together specifically to support GLP-1 production:

GLP-1 Activator Bundle – Provides everything you need to support your body’s natural mechanisms to activate GLP-1 and support a healthy metabolism.

GLP-1 Support Bundle – Give your body the nutrition it needs to maintain healthy levels while following a GLP-1 program.

As always, we recommend talking to your doctor before starting a new weight loss plan, supplement, or medication. We hope this information helps you tackle your health and weight loss journey with confidence!