GLP-1 Weight Loss Drugs: Eating Guidance and Natural Support Strategies
- Becs Steele
- Aug 6
- 4 min read
Are you thinking of taking the GLP-1 weight loss drug, or maybe you’re already on it? Or are you looking for advice around a natural alternative approach?
I have a keen interest in supporting people who are using these drugs or wanting a more natural alternative, because right now there seems to be a real lack of care and advice around them. Of course, they work—but people need the right advice, without which there can be rebound weight gain; they can leave people depleted, losing muscle mass, with more digestive issues and lower bone density.
These drugs work by mimicking a hormone called GLP-1 (glucagon-like peptide-1), a powerful hormone produced in the gut. It plays a crucial role in regulating blood sugar and controlling appetite. GLP-1 is released when we eat and helps slow digestion, signals fullness to the brain, manages blood glucose levels, and increases feelings of satisfaction after meals.
So, medications like Mounjaro and Ozempic trick the body into feeling full and help with blood sugar regulation.
Firstly, you can support your natural GLP-1 levels through lifestyle and nutrition. This matters just as much if you’re on the drug, to support long-term health and prevent common side effects like digestive issues or muscle loss.
So how can we increase GLP-1 naturally?
As usual, it starts in the gut.
High-fibre foods Fibre slows digestion and supports satiety. Certain fibres, especially soluble fibres found in fruit, vegetables, legumes, and whole grains, aren’t digested in the small intestine. Instead, they reach the colon, where they’re fermented by beneficial gut bacteria. This process produces short-chain fatty acids, which stimulate GLP-1 release by activating receptors on gut cells.
Balance blood sugar This stops cravings for sugar and refined carbs. Include more protein, which helps keep you full and satisfied. Swap highly processed carbs for slow-releasing ones instead, like root vegetables, quinoa, lentils, and beans.
Support your gut microbiome Fermented foods like sauerkraut, kimchi, kombucha, and kefir introduce beneficial bacteria that support a healthy gut microbiome. A balanced microbiome plays an important role in immune function, energy production, and may help support GLP-1 secretion by improving gut signalling and reducing inflammation.
Omega-3 rich foods Oily fish like salmon, sardines, and mackerel are rich in anti-inflammatory omega-3 fats that support metabolic health, improve insulin sensitivity, and may help enhance GLP-1 function by reducing inflammation and supporting gut and cellular health.
Bitter foods Bitter foods stimulate taste receptors in the gut, specifically bitter taste receptors on gut cells which can help trigger the release of GLP-1 and other appetite-regulating hormones. Think rocket, chicory, dandelion greens, and other bitter leafy veg.
Regular exercise Both aerobic and resistance training have been shown to enhance GLP-1 secretion. In one study, GLP-1 levels were highest around 30 minutes after a moderate cycling session in healthy, trained men. In another, GLP-1 rose after both moderate and high-intensity training in healthy obese individuals.This is especially significant because GLP-1 levels are often low in people with obesity. Regular movement helps restore this function naturally.
Manage stress High stress levels reduce GLP-1 production. Supporting your nervous system with breathwork, meditation, yoga, or walking in nature can really help.
The emotional side of eating
Coming from a Mind-Body approach, I always come back to this: once the food feels less addictive from improving blood sugar (i.e. reducing high amounts of sugar and carbs), we can start to gently explore what’s really going on underneath.
So often, eating is a way of self-soothing. We don’t want to feel what’s happening; the emotions are too big, uncomfortable, or overwhelming. Food is a quick fix, a buffer. It becomes a habit. And often, we just don’t know how to be with the emotion that’s underneath.
GLP-1 drugs might suppress appetite, but they don’t deal with the underlying issues.
This is why I believe a holistic approach is so important, especially for women in their 40s and 50s, who may already be dealing with hormone shifts, fatigue, sleep issues, and body changes.
If you’re taking the drug, here is what to focus on:
Don’t go too low-calorieYes, weight loss will happen, but if calories drop too low, you’ll lose muscle mass, which affects metabolism, strength, energy, bone health, hormones, and long-term health. You want to lose fat, not muscle.
Eat enough protein, at least 60g a dayProtein is vital for muscle maintenance, blood sugar regulation, and keeping you full. Especially important as we age and during perimenopause.
Support gut motilityGLP-1 drugs slow down digestion, which can lead to constipation, bloating, or nausea. Support motility with hydration, movement, magnesium, fermented foods, and fibre.
Balance blood sugarIf you don’t, you’ll just end up back on the blood sugar rollercoaster, energy crashes, mood dips, sugar cravings.
Look after metabolic healthOne in three adults over 50 are affected by metabolic syndrome. Insulin resistance, poor mitochondrial function, and vascular issues are all at play. Poor liver health, sluggish thyroid (often overlooked in women), and nutrient deficiencies in iodine, selenium, zinc, and chromium all impact how well the metabolism functions these are important nutrients for thyroid health. In perimenopause, all this becomes even more important.
Final thoughts
If you’re taking a GLP-1 drug, or thinking about it, know this: you deserve proper support, not just a prescription.
These drugs can be useful, but they’re not a magic fix. Without the right advice, you could end up feeling worse, not better.
I want to support women who are ready to take a whole-body approach, integrating the mind, metabolism, gut, emotions, and nourishment.
If you would like to know more, then do contact me,
Rebecca Steele
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