06/09/2026
GLP1 Forward Diet + Reality Check
Ozempic & other "GLP1 agonist" drugs raise GLP1causing weight loss & reducing inflammation. That’s good! I think, for severely overweight people with the associated diseases, GLP1 agonists can be a life-saving bridge.
But why don’t we make enough of our own GLP1? What can we do differently?
GLP1 agonists come with risks & side effects including nausea, constipation, brain fog, anxiety & in, rare-cases, "eye-strokes". Muscle & Bone Loss make it a negative to me, once significant weight has been lost.
Muscle Loss
The correlation between having lean muscle mass & surviving serious diseases of all kinds is very strong! Our bodies need our muscle proteins to heal us when we are ill. Having lean muscle mass boosts our immune system, reduces inflammation, maintains our energy via mitochondria production, protects us from injury and joint pain, and is key in getting thru menopause in high health.
Bone Density Loss
This isn't a direct effect of the drugs. GLP1 agonist users suffer this due to sudden weight loss in and muscle loss. Our bones need impact, gravity, & muscle pressure to maintain density.
What To Do (Paleo Wins Again)
I want to acknowledge how hard it is to form new habits in a world that makes us fight for every centimeter of healthful change against a tsunami of unhealthful but “affordable” & “accessible” food, bad exercise advice & the death care system. Also, most of us are, in some way, traumatized by the same money-first, fascist, patriarchal, racist, rape-culture society, &, as a result, our degrees of depression & anxiety only complicate giving up our crutches & habits. Hugs out to all of those trying to avoid or get free of the magic pill (shot to the gut)!
Paleo Wins? Yes. It turns out that excessive carbs (sugars are dense carbs), processed foods & industrial seed oils inhibit GLP1 production. Paleo explicitly avoids these. Below is NOT a complete Paleo plan but it’s most of it! Go paleo & your GLP1’s will be abundant when needed. Read on:
Know that GLP1's role is to trigger the feeling of satiety (fullness) & eating food triggers MULTIPLE satiety pathways. DON'T FALL FOR THE HYPE that GLP1’s are "IT" for weight loss. GLP1 is important, but we are only talking about it because that’s the drug they made that’s “working” right now. $$$$$
GLP1 Forward Diet
Never Eat Carbs or Crappy Oils Frist
Meal Sequencing is a thing & it does make some sense. However, in many GLP1 forward diets you eat greens first for high GLP1 production. This isn’t 100% accurate tho you may still want to eat them first for other reasons. The most important thing is to never eat carbs or crappy oils first because they shut down GLP1s. Besides that, for sequencing (& maybe losing weight) this is the order of highest, longest lasting GLP1 production:
1. Konjac Root (powder or pills with water, or shirataki noodles 30 min before meals) – VERY high & up to 8 hrs of GLP1 production!
2. Healthful Polyunsaturated & Monounsaturated fats. (omega 3's, olive oil, macadamia nut oil, avocado oil) – stimulates LOTS of GLP1, plus are anti-inflammatory.
3. Protein – highest/longest lasting 1st: Whey, Eggs, Fatty Fish, Birds & Land Animals. Triggers satiety thru many pathways, incl GLP1. Some say saturated fat “inhibits” GLP1. This is misleading. The attached protein triggers TONS of GLP1 and saturated fat uses a different pathway to signal fullness. Plus, it takes 48hrs of exposure to saturated fats for it to inhibit GLP1 – the study needs work.
4. Leafy Greens – GLP1triggering, also slow the digestion of fats & carbs (not including fructose)
5. Non-Starchy Veggies – lots of excellent nutrients & trigger a little bit of GLP1.
6. Complex Carbs, esp as Resistant Starch (RS) – A little of these at the end of the meal prolong GLP1 production. To make RS, cook complex carbs, preferably in MCT oil, then cool. RS feeds gut flora. Eating too much = high carbs = GLP1 shutdown!
7. Fructose – fruit has great polyphenols & healing compounds but trigger few satiety pathways. Eat fruit sparingly & at the end.
8. Don’t eat refined sugar & carbs, processed foods & industrial seed oils (which all restaurants use). They destroy GLP1 & other satiety pathways & cause leaky gut & inflammation.
Other things
30 to 45 min of walking or other aerobic exercise (heart rate btwn Resting & 180-age!!) spikes GLP1 & other satiety pathways for 2-4 hours.
Aerobic Exercise (heart rate btwn Resting & 180-age!!) – or fast-paced seated calf-raises for @ least 10 minutes starting 30min after meal start curbs the insulin spike, reduces inflammation & fights diabetes.
Sleep – GLP1 & other satiety pathways follow a circadian rhythm making regular & restful sleep critical in managing weight & insulin. Poor sleep inhibits GLP1.
Stress – Cortisol suppresses GLP1 production, disrupts vagus nerve signaling, causes insulin resistance, & alters the gut biome impeding GLP1 production. Find relaxation!
We can continue the discussion in the comments....
