Dr. Vliet’s Health Tip: Skip the Shot! Unlock & Activate Your Body’s GLP-1 Pathway Naturally

• Slows down stomach emptying and reduces stomach acid, which keeps blood sugar from spiking after meals.
• Acts on the brain to reduce appetite, increase satiety (the feeling of fullness), so you eat less.

Effects on the rest of the body:

• Makes the body more sensitive to insulin and helps muscles, fat, and the liver better use and store glucose and other nutrients. Also helps the gut better absorb critical nutrients.
• Encourages the body to break down fat and store less fat, which can help with weight loss and improve lipid levels.

Heart, kidney, and brain benefits:

• Heart: helps blood vessels relax, lowers blood pressure, protects heart muscle (myocardium) cells, reduces the risk of heart disease.
• Kidneys: helps body get rid of extra salt and water and protects the kidneys from damage.
• Brain: protects brain cells, may help with learning and memory, and reduces inflammation in the brain (important benefit for those who got the COVID shot that causes serious brain inflammatory damage.

Bones and other body effects:

• Helps build strong bones and maintain bone strength.
• Protects organs like the brain, heart, and kidneys by turning on our body’s cell-protecting pathways.

How Your Gut Makes GLP‑1 to Help Control Blood Sugar and Appetite

DIETARY STRATEGIES to INCREASE GLP‑1

• Protein (especially with calcium) robustly stimulates GLP‑1 via amino‑acid–sensing receptors on L‑cells. High‑protein, calcium‑rich meals increase post‑meal GLP‑1 and satiety^.
• Unsaturated fats – monosaturated and polyunsaturated fatty acids (from nuts, seeds, avocados, olive oil, and fatty fish) activate lipid‑sensing receptors on L‑cells and enhance GLP‑1 release when part of balanced “mixed” meals.
• Fermentable fiber and resistant starch (legumes, high‑fiber grains, some roots, cooled starches) increase colonic short-chain fatty acids boosting GLP‑1 synthesis and secretion. Studies support diets enriched in fermentable fiber increase colonic GLP‑1 content, portal GLP‑1, L‑cell proglucagon expression, and were associated with reduced food intake, weight gain, and triglycerides.
• Overall, mixed‑nutrient meals higher in protein and/or fiber, and Mediterranean‑style meal plans, are associated with greater endogenous GLP‑1 responses and better appetite control.

DIETARY STRATEGIES that DECREASE or BLUNT GLP‑1

• Low‑fiber Western diets high in processed foods reduce short-chain fatty acids production and L‑cell stimulation, contributing to lower baseline and post‑meal GLP‑1 and impaired incretin effect in obesity and diabetes.
• Added sugars and ultra‑processed foods promote inflammation abd gut imbalance/dysfunction that decrease GLP‑1 synthesis and can induce “GLP‑1 resistance”.
• Excessive saturated fat and low microbiome diversity are linked to reduced short-chain fatty acids production and weaker GLP‑1 signaling.

BOTTOM LINE: Food choices that increase insulin resistance and gut dysbiosis impair GLP ‑ 1 production over time.

Diet and GLP-1 Connections: Microbiome diversity, Short Chain Fatty Acids, and Probiotics

• Non‑digestible carbohydrates (fiber) raise colonic short-chain fatty acids (acetate, propionate, butyrate), which stimulate GLP‑1 release.
• “Fiber feeding” studies in animals were found to lower food intake, weight gain, and hepatic triglycerides.
• Probiotics such as our unique high-quality multi-species TruProbiotic™ Daily that contains both Lactobacillus and Bifidobacterium strains enhance GLP‑1 secretion by increasing short-chain fatty acids, and modulating bile acids.
• Microbiome strategies that boost short-chain fatty acid-producing bacterial species (e.g., via prebiotic fibers, polyphenol‑rich foods from fruits and vegetables) help improve natural GLP‑1–mediated appetite and glucose control.

Exercise and Physical Activity Effects on GLP-1

• Moderate to high‑intensity exercise (about 50–75% VO₂max or 85–90% HRmax) in single exercise sessions increased glucose‑stimulated GLP‑1 in healthy and obese individuals.
• Combined high-intensity interval training (HIIT) and resistance exercise in a 12‑week program 3 times/week resulted in increased post‑meal GLP‑1 in overweight/obese patients.  Similar high‑intensity programs increased GLP‑1 in adolescents with Type II diabetes.
• Regular aerobic physical activity is associated with lower fasting but greater post‑meal GLP‑1 responses, suggesting a more dynamic and healthier “metabolically flexible” GLP‑1 profile.
• Exercise has also been shown to reduce GLP-1 resistance in individuals with Type II Diabetes and Non-Alcoholic Fatty Liver Disease.  This occurs via downstream GLP-1 signaling rather than increase in GLP-1 secretion, potentially from improved microbiota diversity, short chain fatty acids, and myokine crosstalk.
• Weight loss from exercise not only improves GLP-1 secretion rhythm it was found to be more effective in preventing weight regain compared to weight loss from diet alone.  This effect is even more important for long-term success in maintaining healthy weight.

BOTTOM LINE: Both short-term and long-term exercise influence GLP‑1 secretion and sensitivity.

Sleep, Circadian Rhythms, and Stress Effects on GLP-1

• GLP‑1 secretion varies by time of day.  In people, there is a peak early in the morning, and then meal‑induced pulses across the day.
• Acute sleep loss/disruption, plus prolonged light exposure, alter GLP‑1 timing (i.e. delayed post‑breakfast peak) and promote hunger (intake of larger meals) and poorer blood sugar control.
• Continuous light exposure and circadian disruption blunt normal food‑induced GLP‑1 and insulin responses, leading to worse glucose control.  This is why it is so important to sleep in a dark room without any light sources.
• Chronic stress and circadian rhythm disruption reduce gut bacteria that make desirable short chain fatty acids, and suppress gut GLP-1 release, increase cortisol.  These combined effects increase appetite.

BOTTOM LINE: GLP‑1 secretion is sensitive to circadian rhythms, sunlight exposure, duration/quality of sleep, and level of daily stress.

Natural Medicine Supplements that Boost GLP-1

Supplements are another way to support and boost GLP-1 naturally. I am comfortable recommending these three to my patients and our readers: berberine, probiotics and resveratrol. These three have shown early evidence of increasing endogenous GLP-1 or amplifying GLP-1 mediated effects in both animal studies and small human studies.

• TruBerberine 5X – Berberine is a plant alkaloid used to improve blood sugar control based on clinical trials showing that berberine can increase GLP‑1 secretion and improved insulin sensitivity. For more detailed information on how berberine works and how to use it, please go back and read my original health tip on Berberine’s Health Benefits Beyond Weight Loss.
• TruProbiotic Daily – Our unique high-quality, multi-species probiotic contains both Lactobacillus and Bifidobacterium strains that help raise GLP‑1 indirectly via short-chain-fatty acids and gut‑barrier effects. The science behind how this combination works, and the critical importance of including bifidobacteris sp in our probiotic are explained in detail in my original health tip on this specialty premium daily probiotic.  Click here to read.
• TruResveratrol Complex –Resveratrol is a polyphenol found in plant-based foods such as red grapes, dark berries, plums, nuts, apples, black olives, capers, red wine and cocoa, foods common in the Mediterranean Diet. Resveratrol has many health benefits.  Recent studies have shown indications that it also up-regulates GLP‑1 and improves metabolic signaling. This is not surprising with its cell-protecting properties and anti-inflammatory, antioxidant, antibacterial and antiviral properties.  More current emerging research highlights many more exciting health benefits in the fields of oncology (cancer treatment), cardiology, neurology and even mitochondrial function, obesity and diabetes.  If you missed my earlier Health Tip, you can read about these truly remarkable and exciting health benefits in my original TruResveratrol Complex health tip (click to open the article).

We wanted to give you a boost getting started on your natural GLP-1 strategy, so we provide a 10% off discount this week on each one of our three products that help your efforts!

• Eat protein and fat before carbs: Eating protein and fat together with high fiber vegetables before other carbohydrates boosts GLP‑1 secretion and blunts post‑meal blood sugar spikes. Prioritize lean and whole‑food proteins: eggs, egg whites, fish, poultry, Greek yogurt, cottage cheese, beans, whey protein shakes
• Eat a variety of both soluble and fermentable fiber: oats, barley, intake whole wheat (wheat berries), quinoa, legumes and beans, resistant starch (cooked-then-cooled potatoes or sweet potatoes, green bananas) and a variety of low glycemic fruits (apples, pears, berries, pomegranate) and non-starchy vegetables such as avocados, artichokes, Brussel sprouts, carrots, cabbage, and leafy greens.
• Mono-unsaturated‑rich “healthy” fats such as extra-virgin first press, cold-processed olive oil, avocado oil, raw nuts and seeds to slow digestion and increase GLP‑1 and satiety.
• Fermented foods/probiotics: yogurt, kefir, sauerkraut and other fermented vegetables that support short chain fatty acid‑producing bacteria and improve GLP‑1 signaling.

Sample “GLP diet” day

• Breakfast (protein/fiber first!): Vegetable omelet cooked in olive oil with a side of oats topped with nuts and berries.
• Lunch: Lentil and veggie soup plus a salad with avocado and olive‑oil vinaigrette.
• Snack: Whole fat Greek yogurt or kefir and sliced apple, or peanut butter and sliced apples, or natural raw mile cheeses with apple slices or berries
• Dinner: Grilled salmon, roasted Brussels sprouts and carrots, small serving of barley or quinoa.
• Optional evening snack: Protein shake (preferably whey, NOT SOY) to hit protein targets.

Pro Tips:

• Eat every 3–4 hours during a maximum 12-hour window (for example, 7 a.m. to 7 p.m.). Try to get your protein and fiber earlier in the day.
• Sequence order of food: eat vegetables and/or protein with some fat first→ then higher‑starch carbs with a low glycemic fruit as dessert.
• Eat at least 30 grams or more of a variety of fiber per day: legumes, oats, barley, high‑fiber whole grains, onions/garlic, resistant starch (e.g., cooled potatoes/rice).
• Emphasize unsaturated fats (Mediterranean‑style pattern) over refined carbs and saturated fats.
• Regular aerobic plus resistance exercise, including some moderate–vigorous intensity, at least 2-3 days/week in addition to daily “strolls” (immediately after largest meal) to enhance post‑prandial GLP‑1 and improve GLP‑1 sensitivity.
• Combine exercise with adequate total protein (≥0.6g/lb/day) to help GLP-1 work effectively to manage your appetite and preserve muscle.
• Protect sleep and circadian rhythm: Maintain consistent bed/wake times, minimizing nocturnal light, eating main calories earlier in the day to support your body’s natural GLP‑1 rhythms.
• Support a healthy microbiome with prebiotic fibers such as inulin, take a high quality/high volume probiotics such as TruProbiotic™ Daily with both Lactobacillus and Bifidobacterium strains.
• Focus on managing stress! Helps to maintain healthy short chanin fatty acid‑driven GLP‑1 secretion.
• Limit large meals that are low in fiber and protein—like pizza or fast-food combos. They pack in the calories but don’t trigger the satiety signals you want from GLP-1.
• Limit foods heavy in saturated fats (like butter-heavy dishes) and opt for unsaturated fats, such as those found in olive oil, whenever possible.
• Limit rapidly absorbed carbs such as sugary drinks, refined grains, sweets that spike your blood sugar and blunt natural GLP-1.
• Limit excess saturated fat (butter‑heavy patterns) compared with unsaturated-fat‑rich meals like those using olive oil.

BOTTOM LINE: The non‑drug “GLP diet” is essentially a high‑protein, high‑fiber, real whole‑food meal plan emphasizing foods and meal habits that increase your own natural GLP‑1 secretion and slow gastric emptying to help you feel full longer and decrease hunger.

As you put all the pieces together that I have described today, I encourage you to consider our other natural medicines with our top quality, cGMP-compliant professional formulas: TruMitochondrial™ Boost,  TruNAC™, Tru BioD3, Tru B™ Complex Full Spectrum, TruZinc™, TruC with BioFlavonoids  (Natural sourced Vitamin C with complete Bioflavonoids), and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.  All Truth for Health Foundation Products Meet or Exceed cGMP Quality Standards, the highest quality standard for supplements sold in the USA. For more information, references from studies are listed in the Product Data Sheets for each product, available on our website.  Check us out at www.TruthforHealth.org Click on tab for Store.  OR www.shopTruthforHealth.com

CAUTION: As always, we urge you to avoid supplements without checking knowledgeable sources to evaluate your medical situation, proper lab tests to verify what is needed, and to make sure to avoid adverse interactions with prescription medicines and other supplements you take.  Under medical practice regulations, we are unable to answer individual medical questions or make specific individual supplement recommendations for people who are not established patients of Dr. Vliet’s independent medical practice (www.ViveLifeCenter.com).

To Your good health and improving resilience!
Elizabeth Lee Vliet, MD