Diabetes and GLP‑1 (Part 2): The Real Story + A Simple GLP 1 Diet Plan That Works

“Barley groats at dinner boosted GLP‑1 by 43% the next day—and people ate 100 fewer calories at lunch without trying.”

Welcome back to The Diabetes Podcast. I’m Richie, and I’m here with Amber. In part one, we covered what GLP‑1 drugs are, how they work, and the real risks and benefits. In this episode, we share the practical stuff: the natural ways to boost GLP‑1, how to build your GLP 1 diet plan, how to keep muscle on these meds, and how to make a 90‑day action plan you can actually do.

Big idea: Your body can make more GLP‑1 on its own. Food and movement matter. Medications are powerful tools, not magic. Let’s build your plan.

Section 1: Natural GLP‑1 Boosters You Can Use Today

The MVP: Fiber (especially fermentable fiber)

• Why it works: Most GLP‑1 is made by L‑cells in your lower gut. Fermentable fibers reach those cells and trigger GLP‑1.

• Best sources:

  • Fructo‑oligosaccharides: onions, garlic, asparagus, leeks

  • Galacto‑oligosaccharides: legumes (beans, lentils)

  • Resistant starch: cooled potatoes, green bananas, lentils

  • Pectins: apples, citrus

  • Beta‑glucans: oats, barley

• Wild study: Barley groats (whole, intact kernels) at dinner boosted GLP‑1 by 43% the next day and people ate ~100 fewer calories at lunch without trying.

Whole grains that actually count

• Do: intact grains like barley groats, oat groats, steel cut oats, coarse whole barley

• Maybe: rolled oats (some benefit)

• Don’t: instant oats, pearled barley (bran removed), flours (even whole‑wheat flour). Grinding ruptures the cell walls, so starch is absorbed early and never reaches L‑cells.

Leafy greens: the thylakoid trick

• Spinach, kale, collards contain thylakoids. They wrap fats and slow digestion so more fat reaches the lower gut, triggering GLP‑1.

• One study: spinach extract equal to ~½ cup cooked spinach at breakfast increased GLP‑1 ~40%, cut sweet cravings ~30%, and made chocolate less appealing for 11 hours.

• How much: two big handfuls raw leafy greens daily (about 100 g cooked).

• Cooking tip: light cook to bright green for max thylakoids. Raw in smoothies also works.

Section 2: Movement That Multiplies GLP‑1

• Resistance training (3x/week, 20–30 minutes)

  • Keeps muscle while losing fat

  • Helps maintain metabolic rate

  • Focus on big movers: legs, hips, glutes, back, chest

  • Start where you are. If you’re not walking yet, begin with walks.

• HIIT (short and smart)

  • As little as 12 minutes of intervals increased GLP‑1 for ~3 hours in studies.

  • Work up slowly. Protect joints and tendons. Warm up well.

• Walk after meals

  • 10 minutes after eating helps blood sugars and appetite.

Section 3: GLP 1 Diet Plan (Simple and Doable)

Goal: High fiber, intact carbs, steady protein, smart fats, and daily leafy greens.

Breakfast options (aim for ~15–20 g protein + fiber)

• Steel cut oats + 2 tbsp chia seeds + 2 tbsp ground flax + soy milk; add berries if they work for you

• Tofu scramble with turmeric, garlic, onion, nutritional yeast; serve with greens

• Smoothie: spinach, soy milk, chia/flax, frozen berries (optional), cinnamon

Lunch and dinner

• Plate method: half non‑starchy veggies (greens, broccoli, peppers), quarter intact grains (barley groats, oat groats, quinoa), quarter protein (beans, lentils, tofu, tempeh, fish if you eat it)

• Add fermented foods: a few forkfuls of sauerkraut or kimchi daily

• Add spices that help: cinnamon (Ceylon), turmeric + black pepper, a pinch of cayenne

Before meals

• 1 tbsp apple cider vinegar in 8 oz water (not straight) can modestly improve post‑meal response

Snack ideas

• Apple + peanut butter, carrots + hummus, edamame, yogurt (if you use dairy) with flax

Timing

• Early time‑restricted eating: front‑load more calories earlier in the day. Aim for an eating window like 8 AM–6/7 PM if it fits your life.

Section 4: A 90‑Day Natural GLP‑1 Boost Plan

Weeks 1–4: Foundation

• Add two big handfuls of leafy greens daily

• Swap refined grains for intact grains (groats, steel cut oats, quinoa)

• Add 2 tbsp ground flax daily

• Walk 10 minutes after meals (start with 5 if needed)
  Tip: Layer one new habit each week. By week 4, all four should be daily.

Weeks 5–8: Build

• Apple cider vinegar drink before meals

• Include 15–20 g protein at breakfast

• Add resistance training 2–3x/week (bodyweight squats, hinges, pushes, pulls)

• Increase fiber toward 40 g/day gradually (don’t jump from 15 to 40 in one day; add ~5 g per week and hydrate)

Weeks 9–12: Optimize

• Add 2 short HIIT sessions per week (once you’ve built a base)

• Fermented foods daily

• Use spices: cinnamon, turmeric + pepper, cayenne

• Keep the early eating window

Track progress

• Waist circumference (weekly, same spot, same time of day)

• Energy level (1–10, same time daily)

• Hunger and fullness scores before/after meals

• If you have diabetes: check post‑meal glucose to see what meals work best for you

Section 5: If You’re Already On GLP‑1 Meds

Main risks: muscle loss, lower metabolic rate, constipation, nausea.

• Preserve muscle

  • Protein: 1.0–1.5 g per kg body weight per day (2.2 lb = 1 kg)

  • Resistance training: 3x/week, 20–30 minutes, big muscle groups

  • Consider creatine monohydrate: 5 g/day; choose an independently lab‑verified brand

• Tame side effects

  • Nausea: ginger tea or ginger chews; smaller, more frequent meals; avoid heavy fried foods

  • Constipation: increase fiber gradually and hydrate well

  • Calories: avoid going too low; in general, don’t dip under ~1,200 kcal/day (and most people do better higher). Work with your clinician/dietitian for a personal target.

• Safety notes to know and discuss with your doctor

  • Stop GLP‑1 at least two weeks before anesthesia due to aspiration risk

  • Do not use with personal/family history of medullary thyroid C‑cell tumors (black box warning)

  • Know signs of pancreatitis; report severe abdominal pain promptly

Section 6: Who Should Consider GLP‑1 Meds?

Strong reasons to consider

• Type 2 diabetes with A1C above goal despite lifestyle efforts

  • Common goals: ≤6.5% with endocrinology guidance and no hypos; often ≤7% in primary care; individualized in older adults

• BMI ≥30 with weight‑related conditions (hypertension, diabetes, sleep apnea)

• You can afford long‑term costs and accept risks

• You have a muscle‑preserving plan in place

Try natural approaches first if

• You haven’t yet had a structured 3–6 month plan with a dietitian and movement expert

• Cost or side effects are concerns

• You’re under 18 or over 65 (less safety data; decisions must be individualized)

Section 7: Kids, Teens, and the Bigger Picture

• The American Academy of Pediatrics says GLP‑1 meds may be considered in some kids 12+ with obesity. This is serious. Kids’ brains are still developing, and these drugs affect reward pathways.

• Childhood obesity is also serious and rising. We need more than meds: family‑based nutrition support, better school food, less junk food marketing, safer places to move, more sleep, less stress.

• Bottom line: Use every safe tool we have, but build habits and environments that support kids long term.

Section 8: Your Exit Plan (Start on Day One)

Even if you plan to stay on meds, build independence:

• Learn portions (smaller plates, half plate non‑starchy veggies)

• Retrain taste buds (they adapt in 2–3 weeks)

• Build exercise habits now

• Address emotional eating (ask: what am I really needing right now?)

• Change your environment (shop differently, prep meals, keep trigger foods out)

• Expect shortages or insurance changes; be ready with your GLP 1 diet plan and habits

Quick Shopping List (GLP 1 Diet Plan Essentials)

• Intact grains: barley groats, oat groats, steel cut oats, quinoa

• Beans and lentils (dried or canned, low sodium if possible)

• Leafy greens: spinach, kale, collards

• Veggies and fruits: onions, garlic, asparagus, apples, citrus, berries, green bananas

• Healthy fats: chia seeds, ground flax seeds, nuts, avocado (in moderation)

• Fermented foods: sauerkraut, kimchi, kefir or yogurt if you use dairy

• Spices: Ceylon cinnamon, turmeric, black pepper, cayenne

• Apple cider vinegar

• Protein options: tofu, tempeh, edamame, yogurt, eggs or fish if you include them

• Creatine monohydrate (if you lift; choose a tested brand)

Sample One‑Day GLP 1 Diet Plan

• Breakfast: Steel cut oats + chia + ground flax + soy milk, cinnamon; add berries if desired

• Lunch: Big salad with spinach/kale, lentils, quinoa, colorful veggies, sauerkraut, olive‑lemon dressing; dash of turmeric + pepper

• Snack: Apple + peanut butter

• Dinner: Bean and veggie stir‑fry over barley groats; side of steamed greens; sprinkle cayenne

• Pre‑meal: 1 tbsp apple cider vinegar in 8 oz water before lunch/dinner

• Movement: 10‑minute walk after meals; resistance training M/W/F

The Takeaway

• GLP‑1 meds are tools, not miracles. The real miracle is how adaptable your body is.

• A high‑fiber, whole‑food GLP 1 diet plan plus strength training makes a huge difference—on meds or not.

• Build habits you can keep. Protect your muscle. Track your waist. Sleep, move, and manage stress.

• Your worth isn’t your weight. The goal isn’t just weight loss. It’s health, energy, and a better life.

If you want help personalizing this plan for your labs, medications, and preferences, we’re here for you. Contact us at [email protected].

Disclaimer

The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

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