{"id":10643,"date":"2026-03-26T15:33:14","date_gmt":"2026-03-26T15:33:14","guid":{"rendered":"https:\/\/www.truthforhealth.org\/?p=10643"},"modified":"2026-03-26T15:33:14","modified_gmt":"2026-03-26T15:33:14","slug":"dr-vliets-health-tip-skip-the-shot-unlock-activate-your-bodys-glp-1-pathway-naturally","status":"publish","type":"post","link":"https:\/\/www.truthforhealth.org\/es\/2026\/03\/dr-vliets-health-tip-skip-the-shot-unlock-activate-your-bodys-glp-1-pathway-naturally\/","title":{"rendered":"Dr. Vliet\u2019s Health Tip: Skip the Shot! Unlock &#038; Activate Your Body\u2019s GLP-1 Pathway Naturally"},"content":{"rendered":"<p><i><strong>\u00a9 by Elizabeth Lee Vliet MD and Kathy Kresnik<\/strong><\/i><\/p>\n<p>The GLP-1 medicines for weight loss, such as Ozempic, Wegovy, Rybelsus, Mounjaro, Zepbound and others, are the latest \u201cquick fix\u201d for people trying to lose weight, and a multi-billion-dollar market with windfall profits for Big Pharma.\u00a0 Patients ask me about getting a prescription for one of the drugs so they can lose weight \u201cfaster\u201d and \u201ceasier.\u201d\u00a0 But they frequently don\u2019t know, or don\u2019t want to hear, the serious side effects and risks of these drugs.\u00a0\u00a0 And what people don\u2019t seem to understand about these drugs, is that for the medicine to be successful long term, you still need the exercise, dietary changes, and lifestyle changes I outline here so you avoid the loss of muscle and bone common with these drugs.<\/p>\n<p>I think there has been much for little attention to these adverse longer term severe consequences of these drugs and I do not agree with using them as a \u201cquick fix\u201d for rapid weight loss. So that\u2019s why I wanted to focus today\u2019s Health Tip on <strong><em>natural ways <\/em><\/strong><strong>to boost your own body GLP-1 production<\/strong> to avoid the significant risks of the prescription drugs.<\/p>\n<ul>\n<li>Did you know there is a diet that mimics the effects of GLP-1 inhibitor medications?<\/li>\n<li>Did you know that we naturally produce GLP-1, but levels decease as we age? Did you know that taking <em>statins can lower<\/em> your body production of GLP-1?<\/li>\n<li>Did you know that optimizing your sex hormones (estradiol for women and testosterone for men) can increase and maintain healthy GPLP-1 levels?<\/li>\n<\/ul>\n<p>If you have wondered about, or even considered taking, these new weight loss medications, but were hesitant about the risks and looking for a better alternative, this health tip is for you. We will explore a way to eat that mimics these medications, supports weight loss and long-term weight management without the cost and unwanted side effects. <strong>But first let\u2019s understand what GLP-1s are and how they function.<\/strong><\/p>\n<p><strong>What are GLP-s?<\/strong><\/p>\n<p>GLP-1 stands for <strong><em>glucagon-like peptides-1<\/em><\/strong>, which are classified as <strong><em>peptide hormones<\/em><\/strong>\u2014short chains of amino acids that function as circulating <a href=\"https:\/\/www.nature.com\/articles\/s41392-024-01931-z\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.nature.com\/articles\/s41392-024-01931-z&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw3_Zblt55W9z42DNdGh4BTu\">endocrine messengers<\/a>. Chemically, GLP\u20111s are <strong>peptides<\/strong> (short proteins) but functionally, they are <strong>endocrine hormones<\/strong> secreted into the blood to act on distant tissues via GLP\u20111 receptors. These receptors are found in many parts of the body, including the pancreas, brain, heart, blood vessels, kidneys, digestive system, and possibly the liver and other tissues demonstrating the many areas of GLP-1 influence throughout the body.<br \/>\nHumans make several closely related GLP-1 peptides.<\/p>\n<p>The main human GLP\u20111 forms are derived from <strong><em>preproglucagon <\/em><\/strong>in L\u2011cells made mostly in the gut, but also in the brain and pancreas:<\/p>\n<ul>\n<li><strong>Intestinal L\u2011cells:\u00a0 <\/strong>The majority of circulating GLP\u20111 is synthesized in\u00a0<strong>enteroendocrine L\u2011cells<\/strong>\u00a0located in the intestinal mucosa from where they secrete GLP\u20111 into the portal circulation after <a href=\"https:\/\/diabetesjournals.org\/diabetes\/article\/55\/Supplement_2\/S70\/12058\/Glucagon-Like-Peptide-1-Secretion-by-the-L-CellThe\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/diabetesjournals.org\/diabetes\/article\/55\/Supplement_2\/S70\/12058\/Glucagon-Like-Peptide-1-Secretion-by-the-L-CellThe&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw1XN8h-gWADKOxBEngGhPa4\">meals<\/a>.<\/li>\n<li><strong>Brain production: <\/strong>GLP\u20111 is also produced by certain neurons in the\u00a0<strong>nucleus of the solitary tract (NTS)<\/strong>\u00a0in the caudal brainstem, with projections to hypothalamic and other brain regions. These GLP-1s produced in the brain (CNS) primarily act locally through brain\u2011mediated functions rather than contributing meaningfully to <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3280675\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3280675\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw2LOK16KsPHPTfVyGUo1eWN\">circulating levels<\/a>.<\/li>\n<li><strong>Pancreatic production: <\/strong>The\u00a0<strong>proglucagon gene <\/strong>is expressed in pancreatic \u03b1\u2011cells and also generate GLP\u20111 with primarily local effects in the pancreas, rather than producing systemic circulating GLP-1.<\/li>\n<\/ul>\n<p><strong>GLP-1 PRIMARY FUNCTIONS &amp; HEALTH BENEFITS <\/strong><\/p>\n<p><strong>Key roles of GLP-1 in pancreas &amp; metabolism (classic incretin roles):<\/strong><\/p>\n<ul>\n<li>Helps the pancreas release more <strong>insulin<\/strong> when blood sugar is high and also helps the body make more insulin.<\/li>\n<li>Lowers the amount of <strong>glucagon<\/strong> (a hormone that raises blood sugar) made by the pancreas.<\/li>\n<li>Protects the insulin-making cells in the pancreas, helping them survive and work better.<\/li>\n<li><strong>Remember! When GLP-1 <em>decreases<\/em>, then <\/strong><strong>obesity, insulin resistance, type 2 diabetes, metabolic syndrome <em>increase<\/em><\/strong>. You can get off this damaging see-saw with the diet and supplements I describe below.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-10646\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-layzr=\"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2026\/03\/image001-952x1024.jpg\" alt=\"\" width=\"952\" height=\"1024\" \/><\/p>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td><strong>Appetite and digestive actions:<\/strong><\/p>\n<ul>\n<li>Slows down <strong>stomach emptying<\/strong> and reduces stomach acid, which keeps blood sugar from spiking after meals.<\/li>\n<li>Acts on the brain to <strong>reduce appetite, increase satiety <\/strong>(the feeling of fullness), so you eat less.<\/li>\n<\/ul>\n<p><strong>Effects on the rest of the body:<\/strong><\/p>\n<ul>\n<li>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.<\/li>\n<li>Encourages the body to <strong>break down fat and store less fat<\/strong>, which can help with weight loss and improve lipid levels.<\/li>\n<\/ul>\n<p><strong>Heart, kidney, and brain benefits:<\/strong><\/p>\n<ul>\n<li><strong>Heart:<\/strong> helps blood vessels relax, lowers blood pressure, protects heart muscle (myocardium) cells, <strong>reduces the risk of heart disease<\/strong>.<\/li>\n<li><strong>Kidneys<\/strong>: helps body get rid of extra salt and water and <strong>protects the kidneys<\/strong> from damage.<\/li>\n<li><strong>Brain<\/strong>: protects brain cells, may help with learning and memory, and <strong>reduces inflammation in the brain <\/strong>(important benefit for those who got the COVID shot that causes serious brain inflammatory damage<strong>.<\/strong><\/li>\n<\/ul>\n<p><strong>Bones and other body effects:<\/strong><\/p>\n<ul>\n<li>Helps build <strong>strong bones<\/strong> and maintain bone strength.<\/li>\n<li>Protects organs like the brain, heart, and kidneys by turning on our body\u2019s cell-protecting pathways.<\/li>\n<\/ul>\n<p><strong>How Your Gut Makes GLP\u20111 to Help Control Blood Sugar and Appetite<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-10648\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-layzr=\"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2026\/03\/image0021-1024x572.jpg\" alt=\"\" width=\"1020\" height=\"570\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>Your choices for food and exercise can either <em>increase OR decrease GLP-1 <\/em>production in your body.\u00a0 I think it is obvious just by what I have said so far that we want to <strong><em>increase<\/em><\/strong> our natural GLP-1 production to maintain a healthy body weight and metabolism.<br \/>\nWhat we eat and whether or not we exercise affect GLP-1 pathways by acting directly on L\u2011cells, as well as indirectly through the microbiome and short-chain fatty acids\u00a0(SCFAs), and through circadian, autonomic, and inflammatory pathways.<\/p>\n<p><strong>DIETARY STRATEGIES to INCREASE GLP<\/strong><strong>\u2011<\/strong><strong>1<\/strong><\/p>\n<ul>\n<li><strong>Protein (especially with calcium)<\/strong> robustly stimulates GLP\u20111 via amino\u2011acid\u2013sensing receptors on L\u2011cells. High\u2011protein, calcium\u2011rich meals increase post\u2011meal GLP\u20111 and satiety<a href=\"https:\/\/mail.google.com\/mail\/u\/0\/#m_7409707845307767170_fn22\"><sup>.<\/sup><\/a><\/li>\n<li><strong>Unsaturated fats<\/strong> \u2013 monosaturated and polyunsaturated fatty acids (from nuts, seeds, avocados, olive oil, and fatty fish) activate lipid\u2011sensing receptors on L\u2011cells and enhance GLP\u20111 release when part of balanced \u201cmixed\u201d meals.<\/li>\n<li><strong>Fermentable fiber and resistant starch<\/strong> (legumes, high\u2011fiber grains, some roots, cooled starches) increase colonic short-chain fatty acids boosting GLP\u20111 synthesis and secretion. Studies support diets enriched in fermentable fiber increase colonic GLP\u20111 content, portal GLP\u20111, L\u2011cell proglucagon expression, and were associated with reduced food intake, weight gain, and triglycerides.<\/li>\n<li>Overall, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5148911\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5148911\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw1-oMAzXxWrgxWPgA1DNXP5\"><strong>mixed<\/strong><strong>\u2011<\/strong><strong>nutrient meals<\/strong><\/a> higher in protein and\/or fiber, and Mediterranean\u2011style meal plans, are associated with greater endogenous GLP\u20111 responses and better appetite control.<\/li>\n<\/ul>\n<p><strong>DIETARY STRATEGIES that DECREASE or BLUNT GLP<\/strong><strong>\u2011<\/strong><strong>1<\/strong><\/p>\n<ul>\n<li><strong>Low<\/strong><strong>\u2011<\/strong><strong>fiber<\/strong> <strong>Western diets high in processed foods<\/strong> reduce short-chain fatty acids production and L\u2011cell stimulation, contributing to lower baseline and post\u2011meal GLP\u20111 and impaired incretin effect in obesity and diabetes.<\/li>\n<li><strong>Added sugars and ultra<\/strong><strong>\u2011<\/strong><strong>processed foods<\/strong> promote inflammation abd gut imbalance\/dysfunction that decrease GLP\u20111 synthesis and can induce \u201cGLP\u20111 resistance\u201d.<\/li>\n<li>Excessive <strong>saturated fat<\/strong> and <strong>low microbiome diversity<\/strong> are linked to reduced short-chain fatty acids production and weaker GLP\u20111 signaling.<\/li>\n<\/ul>\n<p><strong>BOTTOM LINE: Food choices that increase insulin resistance and gut dysbiosis <\/strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5148911\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5148911\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw1-oMAzXxWrgxWPgA1DNXP5\"><strong>impair<\/strong><\/a><strong> GLP \u2011<\/strong><strong> 1 production over time.<\/strong><\/p>\n<p><strong>Diet and GLP-1 Connections: Microbiome diversity, Short Chain Fatty Acids, and Probiotics<\/strong><\/p>\n<ul>\n<li><strong>Non<\/strong><strong>\u2011<\/strong><strong>digestible carbohydrates (fiber)<\/strong> raise colonic short-chain fatty acids (acetate, propionate, butyrate), which stimulate GLP\u20111 release.<\/li>\n<li>\u201cFiber feeding\u201d studies in animals were found to lower food intake, weight gain, and hepatic triglycerides.<\/li>\n<li><strong>Probiotics<\/strong> such as our unique high-quality multi-species <strong>TruProbiotic\u2122 Daily<\/strong> that contains both Lactobacillus and Bifidobacterium strains enhance GLP\u20111 secretion by increasing short-chain fatty acids, and modulating bile acids.<\/li>\n<li><strong>Microbiome strategies that boost short-chain fatty acid-producing bacterial species<\/strong> (e.g., via prebiotic fibers, polyphenol\u2011rich foods from fruits and vegetables) help improve natural GLP\u20111\u2013mediated appetite and glucose control.<\/li>\n<\/ul>\n<p><strong>Exercise and Physical Activity Effects on GLP-1<\/strong><\/p>\n<ul>\n<li><strong>Moderate to high<\/strong><strong>\u2011<\/strong><strong>intensity exercise <\/strong>(about 50\u201375% VO\u2082max or 85\u201390% HRmax) in single exercise sessions increased glucose\u2011stimulated GLP\u20111 in healthy and obese individuals.<\/li>\n<li><strong>Combined high-intensity interval training (HIIT) and resistance<\/strong> exercise in a 12\u2011week program 3 times\/week resulted in increased post\u2011meal GLP\u20111 in overweight\/obese patients.\u00a0 Similar high\u2011intensity programs increased GLP\u20111 in adolescents with Type II diabetes.<\/li>\n<li><strong>Regular aerobic physical activity<\/strong> is associated with lower fasting but greater post\u2011meal GLP\u20111 responses, suggesting a more dynamic and healthier \u201cmetabolically flexible\u201d GLP\u20111 profile.<\/li>\n<li><strong>Exercise has also been shown to reduce GLP-1 resistance<\/strong> in individuals with Type II Diabetes and Non-Alcoholic Fatty Liver Disease.\u00a0 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.<\/li>\n<li>Weight loss from exercise not only improves GLP-1 secretion rhythm it was found to be more effective in <strong>preventing weight regain<\/strong> compared to weight loss from <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9755352\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9755352\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw3EP7GSMe122U5QETMbKaaT\">diet alone<\/a>.\u00a0 This effect is even more important for long-term success in maintaining healthy weight.<\/li>\n<\/ul>\n<p><strong>BOTTOM LINE: <\/strong><strong>Both short-term and long-term <\/strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6107470\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6107470\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw3bRalFdwY68YDZlpTlACbb\"><strong>exercise influence<\/strong><\/a><strong> GLP<\/strong><strong>\u2011<\/strong><strong>1 secretion and sensitivity.<\/strong><\/p>\n<p><strong>Sleep, Circadian Rhythms, and Stress Effects on GLP-1<\/strong><\/p>\n<ul>\n<li><strong>GLP<\/strong><strong>\u2011<\/strong><strong>1 secretion varies by time of day<\/strong>.\u00a0 In people, there is a peak early in the morning, and then meal\u2011induced pulses across the day.<\/li>\n<li><strong>Acute sleep loss\/disruption, plus prolonged light exposure, alter GLP<\/strong><strong>\u2011<\/strong><strong>1 timing<\/strong> (i.e. delayed post\u2011breakfast peak) and promote hunger (intake of larger meals) and poorer blood sugar control.<\/li>\n<li><strong>Continuous light exposure and circadian disruption<\/strong> blunt normal food\u2011induced GLP\u20111 and insulin responses, leading to worse glucose control.\u00a0 This is why it is so important to sleep in a dark room <strong>without any light sources<\/strong>.<\/li>\n<li><strong>Chronic stress and circadian rhythm disruption <\/strong>reduce gut bacteria that make desirable short chain fatty acids, and suppress gut GLP-1 release, increase cortisol.\u00a0 These combined effects <em>increase <\/em>appetite.<\/li>\n<\/ul>\n<p><strong>BOTTOM LINE: <\/strong><strong>GLP<\/strong><strong>\u2011<\/strong><strong>1 secretion is sensitive to circadian rhythms, sunlight exposure, duration\/quality of sleep, and level of daily <\/strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9755352\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9755352\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw3EP7GSMe122U5QETMbKaaT\"><strong>stress<\/strong><\/a><strong>.<\/strong><\/p>\n<p><strong>Natural Medicine Supplements that Boost GLP-1 <\/strong><\/p>\n<p><strong>Supplements are another way to support and boost GLP-1 naturally. <\/strong>I am comfortable recommending these three to my patients and our readers: berberine, probiotics and resveratrol. These three have shown <a href=\"https:\/\/www.health.com\/supplements-that-increase-glp-1-11827086\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.health.com\/supplements-that-increase-glp-1-11827086&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw1GXXTyQdffHXxjaBD_DdqB\">early evidence<\/a> of increasing endogenous GLP-1 or amplifying GLP-1 mediated effects in both animal studies and small human studies.<\/p>\n<ul>\n<li><strong>TruBerberine 5X \u2013 Berberine <\/strong>is a plant alkaloid used to improve blood sugar control based on clinical trials showing that berberine can increase GLP\u20111 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 <a href=\"https:\/\/www.truthforhealth.org\/es\/2025\/06\/berberine-benefits-beyond-weight-loss\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.truthforhealth.org\/2025\/06\/berberine-benefits-beyond-weight-loss\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw0YuU3WEzLWSs0Y67VvHPiE\">Berberine\u2019s Health Benefits Beyond Weight Loss<\/a>.<\/li>\n<li><strong>TruProbiotic Daily<\/strong> \u2013 Our unique high-quality, multi-species probiotic contains both Lactobacillus and Bifidobacterium strains that help raise GLP\u20111 indirectly via short-chain-fatty acids and gut\u2011barrier effects. The science behind how this combination works, and the critical importance of including <em>bifidobacteris sp <\/em>in our probiotic are explained in detail in my original health tip on this specialty premium daily probiotic.\u00a0 Click <a href=\"https:\/\/www.truthforhealth.org\/es\/2024\/03\/health-tip-from-dr-vliet\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.truthforhealth.org\/2024\/03\/health-tip-from-dr-vliet\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw3omWWRmGcoNfe3ol5wHQBx\">here<\/a> to read.<\/li>\n<li><strong>TruResveratrol Complex \u2013<\/strong>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.\u00a0 Recent studies have shown indications that it also up-regulates GLP\u20111 and improves metabolic signaling. This is not surprising with its\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16710860\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/16710860\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw2wdWtIOy4EpjPancjjO6L8\">cell-protecting properties<\/a>\u00a0and anti-inflammatory, antioxidant, antibacterial and antiviral properties.\u00a0 More current\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25548801\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/25548801\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw2F-SPaSKR8U4PmKQpV0sqb\">emerging research<\/a>\u00a0highlights many more exciting health benefits in the fields of oncology (cancer treatment), cardiology, neurology and even <strong>mitochondrial function, obesity and diabetes.\u00a0 <\/strong>If you missed my earlier Health Tip, you can read about these truly remarkable and exciting health benefits in my original TruResveratrol Complex <a href=\"https:\/\/www.truthforhealth.org\/es\/2024\/05\/health-tip-from-dr-vliet-featuring-truresveratrol-complex\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.truthforhealth.org\/2024\/05\/health-tip-from-dr-vliet-featuring-truresveratrol-complex\/&amp;source=gmail&amp;ust=1774215235897000&amp;usg=AOvVaw3YD05Z5jfNtL666B6BSuJ8\">health tip<\/a> (click to open the article).<\/li>\n<\/ul>\n<p><strong>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! <\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-10649\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-layzr=\"https:\/\/www.truthforhealth.org\/wp-content\/uploads\/2026\/03\/weightloss3pack-1024x471.jpg\" alt=\"\" width=\"1020\" height=\"469\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table>\n<tbody>\n<tr>\n<td><b><a href=\"https:\/\/shoptruthforhealth.com\/products\/truprobioticlean%E2%84%A2?variant=48030813782338\">Buy TruProbiotic Lean\u2122<\/a><\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table>\n<tbody>\n<tr>\n<td><b><a href=\"https:\/\/shoptruthforhealth.com\/products\/truberberine%E2%84%A2-5x\">Buy TruBerberine\u2122 5X Now<\/a><\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table>\n<tbody>\n<tr>\n<td><b><a href=\"https:\/\/shoptruthforhealth.com\/products\/truresveratrol-complex?variant=46474300948802\">Buy TruResveratrol\u2122 Complex Now<\/a><\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td><strong>GLP-1 Diet Strategies: Your Action Steps<\/strong><\/p>\n<ul>\n<li><strong>Eat protein and fat before carbs<\/strong>: Eating protein and fat together with high fiber vegetables before other carbohydrates boosts GLP\u20111 secretion and blunts post\u2011meal blood sugar spikes. Prioritize lean and whole\u2011food proteins: eggs, egg whites, fish, poultry, Greek yogurt, cottage cheese, beans, whey protein shakes<\/li>\n<li><strong>Eat a variety of both soluble and fermentable fiber:<\/strong> 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.<\/li>\n<li><strong>Mono-unsaturated<\/strong><strong>\u2011<\/strong><strong>rich \u201chealthy\u201d fats<\/strong> such as extra-virgin first press, cold-processed olive oil, avocado oil, raw nuts and seeds to slow digestion and increase GLP\u20111 and satiety.<\/li>\n<li><strong>Fermented foods\/probiotics: <\/strong>yogurt, kefir, sauerkraut and other fermented vegetables that support short chain fatty acid\u2011producing bacteria and improve GLP\u20111 signaling.<\/li>\n<\/ul>\n<p><strong>Sample \u201cGLP diet\u201d day<\/strong><\/p>\n<ul>\n<li><strong>Breakfast<\/strong> <strong>(protein\/fiber first!)<\/strong>: Vegetable omelet cooked in olive oil with a side of oats topped with nuts and berries.<\/li>\n<li><strong>Lunch<\/strong>: Lentil and veggie soup plus a salad with avocado and olive\u2011oil vinaigrette.<\/li>\n<li><strong>Snack<\/strong>: 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<\/li>\n<li><strong>Dinner<\/strong>: Grilled salmon, roasted Brussels sprouts and carrots, small serving of barley or quinoa.<\/li>\n<li><strong>Optional evening snack<\/strong>: Protein shake (preferably whey, NOT SOY) to hit protein targets.<\/li>\n<\/ul>\n<p><strong>Pro Tips:<\/strong><\/p>\n<ul>\n<li><strong>Eat every 3\u20134 hours during a maximum 12-hour window<\/strong> (for example, 7 a.m. to 7 p.m.). Try to get your protein and fiber earlier in the day.<\/li>\n<li><strong>Sequence order of food<\/strong>: eat vegetables and\/or protein with some fat first\u2192 then higher\u2011starch carbs with a low glycemic fruit as dessert.<\/li>\n<li><strong>Eat at least 30 grams or more of a variety of fiber per day<\/strong>: legumes, oats, barley, high\u2011fiber whole grains, onions\/garlic, resistant starch (e.g., cooled potatoes\/rice).<\/li>\n<li><strong>Emphasize unsaturated fats<\/strong> (Mediterranean\u2011style pattern) over refined carbs and saturated fats.<\/li>\n<li>Regular <strong>aerobic plus resistance exercise<\/strong>, including some moderate\u2013vigorous intensity, at least 2-3 days\/week in addition to daily \u201cstrolls\u201d (immediately after largest meal) to enhance post\u2011prandial GLP\u20111 and improve GLP\u20111 sensitivity.<\/li>\n<li><strong>Combine exercise with adequate total protein<\/strong> (\u22650.6g\/lb\/day) to help GLP-1 work effectively to manage your appetite and preserve muscle.<\/li>\n<li><strong>Protect sleep and circadian rhythm<\/strong>: Maintain consistent bed\/wake times, minimizing nocturnal light, eating main calories earlier in the day to support your body\u2019s natural GLP\u20111 rhythms.<\/li>\n<li><strong>Support a healthy<\/strong> <strong>microbiome<\/strong> with prebiotic fibers such as inulin, take a high quality\/high volume probiotics such as <strong>TruProbiotic\u2122 Daily<\/strong> with both Lactobacillus and Bifidobacterium strains.<\/li>\n<li><strong>Focus on managing stress! <\/strong>Helps to maintain healthy short chanin fatty acid\u2011driven GLP\u20111 secretion.<\/li>\n<li><strong>Limit large meals that are low in fiber and protein\u2014<\/strong>like pizza or fast-food combos. They pack in the calories but don\u2019t trigger the satiety signals you want from GLP-1.<\/li>\n<li><strong>Limit foods heavy in saturated fats (like butter-heavy dishes) and opt for unsaturated fats, such as those found in olive oil, whenever possible.<\/strong><\/li>\n<li><strong>Limit rapidly absorbed carbs<\/strong> such as sugary drinks, refined grains, sweets that spike your blood sugar and blunt natural GLP-1.<\/li>\n<li><strong>Limit excess saturated fat<\/strong> (butter\u2011heavy patterns) compared with unsaturated-fat\u2011rich meals like those using olive oil.<\/li>\n<\/ul>\n<p><strong>BOTTOM LINE: The non<\/strong><strong>\u2011<\/strong><strong>drug \u201cGLP diet\u201d is essentially a high<\/strong><strong>\u2011<\/strong><strong>protein, high<\/strong><strong>\u2011<\/strong><strong>fiber, real whole<\/strong><strong>\u2011<\/strong><strong>food meal plan emphasizing foods and meal habits that increase your own natural GLP<\/strong><strong>\u2011<\/strong><strong>1 secretion and slow gastric emptying to help you feel full longer and decrease hunger.<\/strong><\/p>\n<p>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:<strong><em> TruMitochondrial\u2122 Boost,\u00a0 TruNAC\u2122, Tru BioD3, Tru B\u2122 Complex Full Spectrum, TruZinc\u2122, TruC with BioFlavonoids\u00a0 <\/em>(Natural sourced Vitamin<em> C with complete Bioflavonoids), and TruProBiotic\u2122 Daily <\/em><\/strong>to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.\u00a0 All Truth for Health Foundation Products Meet or Exceed cGMP Quality Standards, the highest quality standard for supplements sold in the USA. <strong><em>For more information, references from studies are listed in the Product Data Sheets for each product, available on our website.<\/em><\/strong>\u00a0 Check us out at <a href=\"http:\/\/www.TruthforHealth.org\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=http:\/\/www.TruthforHealth.org&amp;source=gmail&amp;ust=1774215235898000&amp;usg=AOvVaw36a8FGcj8edO1XG0hphT-S\">www.TruthforHealth.org<\/a> Click on tab for Store.\u00a0 OR <a href=\"http:\/\/www.shopTruthforHealth.com\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=http:\/\/www.shopTruthforHealth.com&amp;source=gmail&amp;ust=1774215235898000&amp;usg=AOvVaw3Nk1yxq7iCE0MvXlNTbao5\">www.shopTruthforHealth.com<\/a><\/p>\n<p><strong>CAUTION:<\/strong> 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.\u00a0 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\u2019s independent medical practice (<a href=\"http:\/\/www.ViveLifeCenter.com\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=http:\/\/www.ViveLifeCenter.com&amp;source=gmail&amp;ust=1774215235898000&amp;usg=AOvVaw2xlabH6H0OCrBkEg2HcF2s\">www.ViveLifeCenter.com<\/a>).<\/p>\n<p><strong>To Your good health and improving resilience!<\/strong><br \/>\n<strong>Elizabeth Lee Vliet, MD<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\">\n<tbody>\n<tr>\n<td><a href=\"https:\/\/www.truthforhealth.org\/es\/category\/health-tips\/\"><u><strong>C<\/strong><em><strong>lick here to read Dr. Vliet\u2019s Health Tips<br \/>\non these and more products.<\/strong><\/em><\/u><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"<p>\u00a9 by Elizabeth Lee Vliet MD and Kathy Kresnik The GLP-1 medicines for weight loss, such as Ozempic, Wegovy, Rybelsus, Mounjaro, Zepbound and others, are the latest \u201cquick fix\u201d for &hellip; <\/p>","protected":false},"author":21,"featured_media":10647,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[222],"tags":[],"class_list":["post-10643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-tips","fadeIn","image-hover-transition-effect","latest_post"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dr. Vliet\u2019s Health Tip: Skip the Shot! 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