In this episode, I'm following up on one of my most downloaded episodes ever (the one about GLP-1 medications like Ozempic and Wegovy!). In today’s episode, I discuss how you can boost your GLP-1 through food, including three specific nutrients that trigger your body's natural GLP-1 production. Plus, you’re getting my honest take on the medications and exactly how you can build a GLP-1-boosting plate.
Hi friends, and welcome back to Daily Deposits. If we haven’t met yet, I’m Edie. I’m a nutrition consultant (almost 10 years now!), a mom of two, and someone who spends a lot of time helping women cut through wellness noise in favor of what meaningfully supports their bodies.
And the topic that has dominated my DMs since my GLP-1 medications episode: how to boost GLP-1 through food.
I recorded that first episode because GLP-1 medications were everywhere and the conversation around them was skipping over some important context (specifically around muscle and nourishment). That episode has been downloaded over 17,000 times. What! And, almost immediately, the follow-up question started rolling in: What can I eat to turn on my own GLP-1?
So that’s what this episode is about.
The Caveat
I hate to break it do you, but food can’t replicate medication-level GLP-1. A Mediterranean-style meal produces a peak GLP-1 level roughly 1,000 times lower than the lowest dose of semaglutide. I’m not going to tell you that eggs and avocado is the same as taking Ozempic. It’s not.
However, your body’s natural GLP-1 still plays a meaningful role in blood sugar regulation, satiety, and long-term metabolic health. And the foods that support it? They’re the same foods I’ve been teaching you to eat for years.
My Take on GLP-1 Medications
GLP-1 medications are medically necessary for some people. If you have type 2 diabetes, severe insulin resistance, or your doctor has recommended one as part of your treatment plan, that is a valid medical decision, and I support it.
I also understand why people without those conditions are drawn to them. We live in a culture that rewards fast results (hello, instant gratification), and when progress feels slow, of course, a medication that drops weight fast is appealing. I’m not here to judge anyone for wanting that. For that matter, I hear it all the time with my postpartum clients.
But here’s the kicker: the medication changes the number on the scale. It doesn’t build muscle. It doesn’t teach your body how to regulate its own appetite long-term. And when people come off without a foundation in place, the weight comes back. This episode is about building that foundation—whether you’re on a medication, considering one, or taking a food-first approach.
The 3 Nutrients That Turn On GLP-1
Inside the episode, we explore:
Why protein is the strongest dietary trigger for GLP-1 (and the leucine connection)
How fiber works through your gut bacteria to stimulate GLP-1 release
Why unsaturated fats (olive oil, avocado, salmon) outperform saturated fats (butter) for GLP-1
Why the Good Enough Plate Method is essentially a GLP-1-boosting meal
The daily habits that support GLP-1: walking after meals, eating slowly, consistent meal timing, sleep, and strength training
My take on “natural GLP-1 booster” supplements (spoiler: foundation first)
The GLP-1 grocery list I put together (available as a paid post!)
The bottom line: you don’t need a special “GLP-1 diet.” If you follow the framework in my Strong(er) Body Blueprint, you’ll maximize your body’s natural GLP-1 production.
The other podcast episodes I’ve recorded that tie into this one:
Disclaimer: Nothing in this episode is intended to diagnose, treat, cure, or prevent any disease or condition. I'm a nutrition consultant, not a doctor. If you're considering a GLP-1 medication or have questions about your metabolic health, please talk to your healthcare provider.
