By now, you’ve probably heard a lot about GLP-1 medications like Ozempic®, Wegovy® and Zepbound®. But many people are surprised to learn that your body has been making GLP-1 naturally all along.

Recently, our own Farah Myers, Family Nurse Practitioner and Diplomate of the American College of Lifestyle Medicine, shared practical ways to support your body’s natural GLP-1 production in her column for Current in Carmel. While medications have transformed treatment for many people living with obesity and type 2 diabetes, lifestyle still plays a critical role in metabolic health.

The question isn’t whether lifestyle and medication compete with one another. It’s how they can work together.

What is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone produced primarily in your intestines after you eat. It helps signal fullness to your brain, it slows stomach emptying, supports healthy blood sugar regulation and encourages your body’s appropriate insulin release after meals. In other words, it’s one of your body’s natural appetite and blood sugar regulators.

Small Habits Can Make a Difference

One of the themes Farah discusses in her column is that how you eat matters almost as much as what you eat. Research suggests that several everyday habits may support your body’s natural GLP-1 response, including:

• Eating meals more slowly

• Chewing food thoroughly

• Starting meals with protein and fiber before higher-carbohydrate foods

• Building meals around whole, minimally processed foods

These habits don’t just support GLP-1…they can also improve fullness, reduce blood sugar spikes and encourage healthier eating patterns over time.

Lifestyle Medicine Is Bigger Than One Hormone

At Cool Creek Family Health, Farah’s direct primary care, we practice Lifestyle Medicine, which means looking at the daily habits that influence long-term health.

Nutrition, physical activity, sleep, stress management, social connection and avoiding harmful substances all work together to improve metabolic health. Supporting your body’s natural GLP-1 production is simply one piece of a much larger picture.

There isn’t a single magic food or supplement that replaces healthy habits. Likewise, medications aren’t the right choice for everyone, or the wrong choice for everyone. The best plan depends on your health history, goals and individual circumstances.

Lifestyle Medicine is about creating daily habits that work together to support long-term metabolic health. Whether you’re trying to lose weight, reduce your risk of diabetes or simply improve your overall health, having a primary care team that understands nutrition, lifestyle medicine and when medications are appropriate can make all the difference.

Where Direct Primary Care Makes a Difference

One of the challenges many people face is trying to discuss weight, nutrition, diabetes prevention or metabolic health during a rushed office visit. The FNPs in our Direct Primary Care give you the time to have those conversations. Whether you’re interested in preventing diabetes, improving your metabolic health, losing weight in a sustainable way, learning whether GLP-1 medications are appropriate or building healthier long-term habits to support your healthy aging – our goal is to help you make informed decisions based on the evidence, not trends.

The Bottom Line

Your body already knows how to produce GLP-1. Healthy lifestyle habits can support that natural system, improve metabolic health and complement medical treatment when it’s appropriate. For some people, lifestyle changes alone may be enough. For others, medications may also play an important role. The key is developing a personalized plan with a healthcare professional who understands both the science and the person sitting across the table.

At Cool Creek Family Health, that’s exactly the kind of relationship we strive to build every day.

FAQs

1. Can you increase GLP-1 naturally without taking prescription GLP-1s?

Yes. Your body naturally produces GLP-1 in response to eating, especially meals that include protein, fiber and healthy fats. Regular physical activity, adequate sleep and maintaining a healthy gut microbiome may also support natural GLP-1 production. While these lifestyle strategies generally don’t produce effects as large as prescription GLP-1 medications, they can be an important part of improving metabolic health and may benefit many people. 

2. What foods naturally stimulate GLP-1 production?

Research suggests that meals rich in lean protein, soluble fiber, legumes, vegetables, whole grains and healthy fats can stimulate your body’s natural GLP-1 response. Rather than focusing on one superfood, the strongest evidence supports an overall eating pattern that emphasizes minimally processed, fiber-rich foods. 

3. Is lifestyle medicine enough, or do some people still benefit from GLP-1 medications?

Lifestyle medicine and GLP-1 medications aren’t competitors, they often complement one another. For some people, nutrition, exercise, sleep and stress management may provide meaningful improvements on their own. Others, particularly those with obesity, type 2 diabetes or other metabolic conditions, may benefit from prescription GLP-1 medications as part of a comprehensive treatment plan. Decisions about medication should always be individualized with your healthcare provider. 

4. How does Direct Primary Care support healthy weight management?

Direct Primary Care gives patients more time with their healthcare provider to discuss nutrition, exercise, sleep, stress, laboratory results, medications and long-term health goals. Instead of focusing only on weight, the goal is to improve overall metabolic health through a personalized, sustainable plan that fits each person’s needs.

5. Should everyone try to boost GLP-1 naturally?

Not necessarily. Improving nutrition, physical activity and other healthy lifestyle habits benefits almost everyone, but not everyone needs to focus specifically on GLP-1. If you’re experiencing difficulty managing your weight, have prediabetes or diabetes, or are concerned about your metabolic health, it’s worth discussing your options with your primary care provider. Together, you can determine whether lifestyle changes, medication or a combination of both is the most appropriate approach.