This month at a glance
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Food For Thought: Foods that mimic Ozempic & Mounjarro
- Recipe of the Month: Chicken & Broccoli Salad
- Meal Plan of the Month: Simple, 2000Cal High Protein Meal Plan
- Research Round-Up: Beyond the Weight Loss: What You Need to Know About These New Medications
- Q & A... Your Questions Answered!
- What's on at Your Nutrition Pro: Weight Busters Bootcamp: next round starts 21 July
Food For Thought
Can Food Really Mimic the Effects of GLP-1 Medications? Yes—here’s how.
Why this matters
Medications like Ozempic and Wegovy help with weight loss and blood sugar control by mimicking a hormone called GLP-1, which makes you feel full and slows down digestion. But did you know some foods can help your body do the same, naturally?
Foods high in fibre, healthy fats, and certain nutrients—like oats, chia seeds, avocados, and fermented foods—can help boost GLP-1 levels in your body. While they won’t replace medication, they can support your appetite, digestion, and blood sugar in a similar way. Simple, powerful, and right on your plate.
What the science says đź“š
Trial / Study |
What participants did |
Remission rate |
|---|---|---|
| 1) High-Fiber Diet Study (2022) |
Ate more fibre-rich foods like oats, legumes, and veggies | Increased natural GLP-1 levels and improved satiety |
2) Fermented Food Intervention |
Added yogurt, kefir, and kimchi to meals |
Boosted gut health and GLP-1 secretion |
| 3) Polyphenol-Rich Diet Review |
Consumed foods like berries, dark chocolate, and green tea | Enhanced GLP-1 response and supported appetite control |
What to Know
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Gut-first approach: Fibre-rich foods, healthy fats, and fermented options help release more GLP-1 naturally.
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Steady energy: These foods slow how fast sugar enters your blood, keeping levels stable and reducing cravings.
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Daily habits matter: Movement and consistent eating patterns help your body respond better to insulin and GLP-1.
Real-life proof: Ana, 41, made a few simple changes—she added fibre-rich oats and vegetables to her meals, swapped soft drinks for kefir, and started walking 20–30 minutes a day. After 10 weeks, she felt fuller, lost 5 kg, and her blood sugar improved. Was this solely due to a natural increase in GLP-1? Of course not—but it highlights how powerful diet and lifestyle changes can be. By supporting the body’s natural systems (like GLP-1 release), food and movement can drive meaningful results. And when needed, medications simply amplify what your body is already built to do.
Your 3-step action plan
Upgrade your plate
Focus on high-fiber carbs (like oats, legumes, and leafy greens), lean protein, and healthy fats (like avocado and olive oil). These support GLP-1 release and help control hunger.
Feed your gut
Include fermented foods—like yogurt, kimchi, and kefir—to support the gut bacteria that help regulate GLP-1 and digestion.
Move daily
Gentle exercise like walking or stretching boosts insulin sensitivity and enhances how your body uses blood sugar and appetite hormones.
The takeaway: While food alone won’t replace GLP-1 meds, the right choices can give your body a powerful head start—naturally and sustainably.
Bottom Line
You don’t have to wait for a prescription to start supporting your metabolism. The right foods—like fibre-rich veggies, healthy fats, and fermented options—along with daily movement and simple habits, can help your body naturally boost GLP-1, manage cravings, and support blood sugar control.
These changes work well on their own—and even better alongside medications like Ozempic or Wegovy when prescribed. It's not about choosing one or the other, but combining strategies to get the best results.
Need personalised support? Reach out to us at Your Nutrition Pro to book a consult. Click here to get started.
Recipe of the Month
CHICKEN & BROCCOLI SALAD
