Making GLP-1s Work Better for You
GLP-1 agonists like semaglutide and tirzepatide have taken center stage when it comes to weight management and blood sugar control. But whether you're using these medications or aiming to support your body's natural GLP-1 production, the same truth holds: they work best when the foundations are in place. Let’s break down what GLP-1 is, how it functions, and what you can do to help your body respond well both now and in the long run.
What is GLP-1?
GLP-1 (glucagon-like peptide-1) is a hormone your gut naturally produces. It helps:
Regulate blood sugar
Support insulin secretion
Slow gastric emptying (which helps with satiety)
Suppress appetite
Medications that mimic GLP-1 can be powerful tools, but they aren’t magic. In fact, they’re most effective when paired with the right diet, movement, sleep, and stress support. Without these foundations, side effects may be more intense, and long-term success is harder to maintain. Common symptoms with GLP-1s include nausea, constipation, bloating, heart burn, and suppressed appetite.
Foundational Support for GLP-1 Effectiveness
The four pillars of sleep, stress, movement, and diet all work synergistically with GLP-1s. They’re also how we help our bodies make their own GLP-1 more effectively.
1. Sleep
Poor sleep impairs glucose metabolism and increases hunger hormones, working directly against GLP-1’s effects. Aim for 7–9 hours of deep, consistent sleep to enhance hormone balance and appetite regulation.
2. Stress
Chronic stress and high cortisol suppress GLP-1 production. That means more cravings, more blood sugar swings, and less fat burning. Build in nervous system support: breathwork, walking, creative time, sunlight exposure, and boundaries around work and screen time.
3. Movement
Muscle is medicine, especially here. Strength training improves insulin sensitivity and helps preserve muscle mass while on GLP-1s. Without it, many people lose muscle along with fat, which can slow metabolism and lead to weight regain later.
4. Diet
Here’s where you can make the biggest shift:
Prioritize protein. Aim for 0.8–1 g per pound of body weight daily to support muscle mass, regulate blood sugar, and reduce cravings. Protein powders, amino acids, and creatine can help if intake is low.
Avoid excessive fasting. It may feel intuitive to fast when you’re not hungry on a GLP-1, but skipping meals can backfire by slowing metabolism and stressing your system. Gentle structure like three balanced meals with plenty of protein can help.
Add fiber-rich foods. Fiber feeds your gut bacteria, which play a big role in producing GLP-1 naturally. Think: roots, fruits, leafy greens, flax, chia, and vegetables.
Add in supportive nutrients to combat potential side effects. GLP-1 medications often come with nausea, especially early on. Here are gentle herbal tools that can help: ginger, fennel, peppermint, and chamomile. These can be used as teas, in cooking, or in supplement form depending on tolerance.
GLP-1 medications can be effective, but they’re not a replacement for real metabolic health. Whether you’re taking them or not, building a strong foundation with sleep, stress management, strength training, and nutrient-dense foods will help you maintain results and feel your best.If you’re on a GLP-1 and not seeing the results you hoped for (or feeling worse), it’s time to check the basics. That’s what actually moves the needle long term. This is the type of work we do in our 1:1 Functional C.A.R.E Method™.
If you are a practitioner looking to learn more about how to support your clients on GLP-1s, this post was inspired by a recent Masterclass in the Funk’tional Nutrition Academy led by Jocelyn Kester, MS. Strategies and tools to support individuals who are on GLP-1s medications were discussed in detail. Join our practitioner community for more!
