Episode 61
GLP-1: Eating for Long-term Health
Beyond the Scale: Eating for Long-Term Health, Not Just Weight Loss
Weight loss is often the first thing people think about when starting GLP-1 medications like semaglutide or liraglutide. These medications are powerful tools for helping manage appetite and regulate the body’s hunger hormones. But here's the real truth: losing weight is just one part of the story. To truly thrive, you need to focus on eating in a way that nourishes your body, supports your health, and promotes long-term well-being.
Think of it this way: GLP-1 medications do the heavy lifting when it comes to managing hunger and cravings. Your job is to provide the right fuel for the machine. You’re not eating to lose even more weight—you’re eating to support your body so it runs like a high-performance car.
GLP-1 Medications Take the Lead; Your Diet Supports the Process
When you’re on GLP-1 medications, weight loss isn’t a result of extreme dieting or restrictive food rules. These medications work by regulating your appetite, making it easier to avoid overeating and stick to reasonable portions. They help your biology work with you instead of against you.
So, if the medication is doing most of the work, why does your diet matter? It’s simple: food is what keeps your body functioning at its best. While GLP-1 helps control hunger, what you eat still determines your energy levels, heart health, mental clarity, and long-term disease risk.
Instead of focusing on cutting calories, the goal should be to pack every meal with nutrients that fuel your body and help it recover from the years of stress and inflammation caused by poor eating habits. This isn’t about restriction—it’s about nourishment.
The Mediterranean Diet: A Gold Standard for Health
When it comes to eating for long-term health, the Mediterranean diet is one of the best approaches. It’s not a restrictive diet where you count every calorie or ban entire food groups. Instead, it’s a way of life, focusing on fresh, whole foods that nourish your body and taste great.
Why the Mediterranean Diet Works
The Mediterranean diet emphasizes vegetables, fruits, whole grains, healthy fats like olive oil, lean proteins, and a little bit of red wine. Yes, wine! Studies have consistently shown that people who follow this diet reduce their risk of heart disease, diabetes, and even cognitive decline (Estruch et al., 2013; Singh et al., 2022).
What makes this diet so effective? It’s packed with anti-inflammatory foods that stabilize blood sugar, protect your heart, and even support a healthy gut. A healthy gut, in turn, improves everything from digestion to mental health. Plus, the Mediterranean diet is enjoyable and sustainable—no weird powders, no flavorless meals, just real food.
The Science Behind Olive Oil and Omega-3s
Olive oil is the cornerstone of the Mediterranean diet. This liquid gold is rich in healthy monounsaturated fats and compounds that act like natural anti-inflammatories, similar to ibuprofen (reference here). Add in fish like salmon and sardines, which are full of omega-3 fatty acids, and you’ve got a winning combination for your heart and brain.
Don’t Get Stuck on Protein
Protein is important, especially for preserving muscle mass while losing weight. But many people fall into the trap of making protein the center of every meal, ignoring the other nutrients their body needs. Loading up on chicken breasts and protein shakes might seem like a good idea, but it leaves little room for the variety that keeps your meals balanced.
Here’s the good news: with a Mediterranean-style diet, you can get plenty of protein from diverse sources. Legumes like lentils and chickpeas are not only high in protein but also rich in fiber, which helps with digestion and keeps you full longer. Fish, especially fatty fish like salmon or mackerel, provides protein alongside heart-healthy omega-3s. Even red meat is allowed—just keep it to about 4 ounces a day, roughly the size of a deck of cards.
The key is to think beyond animal proteins. A balanced plate includes plenty of plant-based options, ensuring you get a variety of vitamins, minerals, and antioxidants. This diversity supports your overall health and keeps your meals exciting.
DASH Diet: A Sensible Partner for GLP-1
If the Mediterranean diet feels too free-spirited for you, consider the DASH diet (Dietary Approaches to Stop Hypertension). DASH emphasizes fruits, vegetables, whole grains, and lean proteins while keeping sodium intake low. It’s designed to lower blood pressure, but it also reduces the risk of heart disease and supports weight loss. (reference click here)
Like the Mediterranean diet, DASH isn’t about counting calories or cutting out entire food groups. It focuses on nutrient-dense, whole foods that fuel your body. For people on GLP-1 medications, DASH is an excellent choice because it reduces the risks associated with metabolic conditions like high blood pressure and insulin resistance.
Longevity and the Blue Zones Diet
Weight loss might be your current goal, but the long-term focus should be on living a healthier, longer life. That’s where the Blue Zones come in—regions of the world where people live to 100 and beyond. Their secret isn’t just genetics; it’s their diet and lifestyle.
Blue Zone diets are plant-forward, filled with vegetables, legumes, whole grains, and healthy fats. Meals are simple, minimally processed, and often enjoyed with family and friends. These communities teach us that eating well isn’t about obsessing over macronutrients—it’s about creating habits that support your body over a lifetime.
In Okinawa, Japan, for example, people eat a diet rich in sweet potatoes, tofu, and seaweed, and they follow the principle of hara hachi bu, or stopping when they’re 80% full. This practice prevents overeating and ensures they maintain a healthy weight without ever going hungry. Reference click here
Putting It All Together: Practical Tips
If you’re on GLP-1 medications and want to focus on long-term health, here are some tips to get you started:
- Make Vegetables the Star: Fill at least half your plate with colorful veggies. They’re packed with nutrients and low in calories.
- Choose Whole Grains: Swap out refined carbs like white bread and pasta for quinoa, brown rice, or whole-grain options.
- Enjoy Healthy Fats: Use olive oil liberally, snack on nuts, and add avocado to your meals. These fats are essential for brain and heart health.
- Diversify Your Protein: Include a mix of lean meats, fish, legumes, and nuts. Aim for variety rather than relying on one source
- Focus on Balance, Not Perfection: Follow the 80/20 rule—eat well most of the time, but don’t sweat the occasional treat. A slice of pizza or scoop of gelato won’t derail your progress.
- The Big Picture: Nourish, Don’t Restrict
- GLP-1 medications make it easier to manage your weight, but the real magic happens when you pair them with a diet that supports your health. The focus isn’t on eating less—it’s on eating smarter. By following a Mediterranean or DASH-style diet, you can give your body the nutrients it needs to thrive while enjoying food that tastes amazing.
Remember, this isn’t just about what the scale says. It’s about feeling energized, reducing your risk of chronic diseases, and setting yourself up for a healthier future. So, grab a plate of roasted veggies, drizzle on some olive oil, and toast to your long-term health. Your body will thank you for it.
Citations:
Santacroce L, Bottalico L, Charitos IA, Haxhirexha K, Topi S, Jirillo E. Healthy Diets and Lifestyles in the World: Mediterranean and Blue Zone People Live Longer. Special Focus on Gut Microbiota and Some Food Components. Endocr Metab Immune Disord Drug Targets. 2024;24(15):1774-1784. doi: 10.2174/0118715303271634240319054728. PMID: 38566378.
Grosso G, Laudisio D, Frias-Toral E, Barrea L, Muscogiuri G, Savastano S, Colao A. Anti-Inflammatory Nutrients and Obesity-Associated Metabolic-Inflammation: State of the Art and Future Direction. Nutrients. 2022 Mar 8;14(6):1137. doi: 10.3390/nu14061137. PMID: 35334794; PMCID: PMC8954840.
Singh, B., et al. (2022). "Mediterranean Diet and Cognitive Function: A Systematic Review." Nutritional Neuroscience.
Transcript
>> Dr. Terry Simpson: Sure, weight loss is great, but especially if you're on a
Speaker:GLP1 medication like Ozempic
Speaker:or Mounjaro, also known as Wegovy and
Speaker:um, Zepbound. They can make shedding pounds easier
Speaker:than finding cat videos on the Internet. But here's the
Speaker:thing. The scale is just one
Speaker:part of your story. Today
Speaker:we're diving into why your focus shouldn't
Speaker:be just about losing weight, but about living
Speaker:better and longer. So let's put down
Speaker:the kale flavored rice cakes and pick
Speaker:up some evidence based science and get started.
Speaker:I am, um, your Chief Medical Explanationist, Dr. Terry Simpson,
Speaker:and this is Fork U Fork
Speaker:University, where we make sense of the madness,
Speaker:bust a few myths and learn a little bit about
Speaker:food as medicine.
Speaker:Let's get one thing straight. If
Speaker:you're on GLP1 medications, the medication
Speaker:is doing most of the work when it comes to weight
Speaker:loss. These drugs, as you know from my previous
Speaker:podcast, curb appetite in the brain
Speaker:and help you feel full
Speaker:faster and longer.
Speaker:They're better than any personal trainer you could
Speaker:get because it's there full time, helping your
Speaker:biology, keeping your appetite in check so you don't
Speaker:feel like tackling a buffet every time
Speaker:you pass one. But here's where the diet
Speaker:comes in. If medicine is doing the heavy
Speaker:lifting, diet is the
Speaker:maintenance plan. You're not, uh, eating to lose
Speaker:even more weight. You're eating to nourish your
Speaker:body. Think of your body as a high performance
Speaker:car. Sure, you've got the
Speaker:turbocharged engine thanks to the GLP1,
Speaker:but what happens if you fuel it with junk
Speaker:spoiler? It won't run
Speaker:well for long. The goal isn't to restrict
Speaker:your food intake or to cut out entire food groups.
Speaker:It's to pack every bite with nutrients to
Speaker:help your body thrive. Your food
Speaker:should fuel your energy, support your heart and your brain,
Speaker:and keep your long term health
Speaker:on track. You know, I love the
Speaker:Mediterranean diet. It's one of the most researched and
Speaker:recommended ways of eating for long term
Speaker:health. And it's not diet in
Speaker:that sad celery and cottage cheese sense of
Speaker:the word. It truly is a lifestyle
Speaker:dieta. The Greek word for diet
Speaker:came from eating these foods. And this diet
Speaker:includes olive oil, fish, whole grains and enough,
Speaker:well enough, really, fruits and vegetables to think maybe
Speaker:I am in the Mediterranean. But don't be fooled. You can
Speaker:eat the Mediterranean diet with almost any worldwide
Speaker:cuisine. And while studies have shown that the
Speaker:Mediterranean diet isn't just good for your waistline, it
Speaker:really came about because it's good for Your heart.
Speaker:And then, as we discovered later on, great for your
Speaker:brain, decreases your risk of cancer, decreases your
Speaker:autoimmunity. One study
Speaker:found that people who follow this diet reduce their risk
Speaker:of heart disease by up to 30%. And
Speaker:another found that it will reduce your risk of getting
Speaker:Alzheimer's by as much as 50%.
Speaker:Why? Because this way of eating is packed with
Speaker:nutrients that fight inflammation, stabilize blood sugar, and
Speaker:keep your gut bacteria happy. And if your gut
Speaker:bacteria are happy, you're happy. Because those little
Speaker:guys send signals to your brain that affect everything
Speaker:from cravings to mental
Speaker:clarity. Did you know that olive oil
Speaker:contains compounds that are a, uh, natural anti
Speaker:inflammatory, kind of like ibuprofen, but without the
Speaker:side effects. So drizzle away.
Speaker:Here's something I see a lot from people on the
Speaker:Internet when it comes to these particular
Speaker:diets. They get hyper focused
Speaker:about protein. And I get it. Protein is
Speaker:important. It helps preserve muscle mass, keeps you
Speaker:feeling satisfied, supports your metabolism. But
Speaker:here is the problem. Some have
Speaker:become so protein centric that they
Speaker:forget about the rest of their plate. They can
Speaker:load up on chicken breasts, protein powders and eggs, and
Speaker:suddenly their meals look like a bodybuilder's prep
Speaker:menu. But food is about balance,
Speaker:not monotony. And that's where the Mediterranean
Speaker:style of eating comes in. You can get plenty of high
Speaker:quality protein from a variety of sources. Legumes,
Speaker:fish, nuts, seeds, even a bit of red meat, and
Speaker:certainly Greek yogurt. Yep, I said
Speaker:red meat. It's not the enemy. And the
Speaker:Mediterranean diet allows you to have about 4 ounces a day,
Speaker:about the size of a deck of cards or a modest steak, not
Speaker:that 16 ounce monstrosity you see in
Speaker:steakhouses. And if you're on a GLP1, 4
Speaker:ounces is a pretty nice number.
Speaker:Legumes like lentils and chickpeas are
Speaker:nutritional powerhouses. Not only are they rich
Speaker:in protein, but they are loaded with fiber, which is
Speaker:great for your gut, which helps regulate your blood
Speaker:sugar, but also regulates your cholesterol.
Speaker:Decreases, increasing the cholesterol that's absorbed.
Speaker:Fish, especially fatty varieties like salmon and
Speaker:mackerel, provide omega 3 fatty acids,
Speaker:which only can come from your diet.
Speaker:So if you want to balance your plate with, you know,
Speaker:vegetables and grains and protein, it can
Speaker:be very simple and delicious. Now, I've talked
Speaker:about the DASH diet in the past, and DASH stands
Speaker:for Dietary Approach to Stop
Speaker:Hypertension. It is called the
Speaker:American version of the Mediterranean diet.
Speaker:It is quite effective and has been proven in
Speaker:multiple studies to be one of the most Effective diets out there
Speaker:containing almost the same ingredients, but a little more
Speaker:Americanized form. The DASH diet emphasizes
Speaker:again, fruits and vegetables, whole grains and lean proteins while cutting
Speaker:back on sodium. So this is another
Speaker:sensible sibling to the Mediterranean diet. And
Speaker:studies have shown that DASH can significantly
Speaker:lower blood blood pressure, reduce the risk of stroke,
Speaker:and improve kidney function. All of which are improved
Speaker:with their GLP medicines. Indeed.
Speaker:So for people on GLP1 medications, DASH is a
Speaker:perfect complement. Why? Because it's rich in fiber,
Speaker:it's low in processed foods, which means you're not
Speaker:feeding the insulin resistant beast. Plus,
Speaker:it's practical. No need to hunt down some
Speaker:exotic ingredient or attend cooking classes taught by some
Speaker:Instagram chef. I know there are those of you
Speaker:out there who are very, very pure and think that something
Speaker:came in a box with 37 ingredients is not part of the DASH
Speaker:diet and it has to have grown or swam in the
Speaker:sea. Well, that's not a bad track to
Speaker:take. But let's be clear. If you actually knew all
Speaker:the ingredients that were in an ounce of fish, it
Speaker:would be far more than 37.
Speaker:Here's the thing about eating in a
Speaker:healthier way. Diets are really
Speaker:temporary by design. Even though
Speaker:some of them say, oh, this is a lifestyle, they're
Speaker:temporary. You have to think about the
Speaker:long term, your life
Speaker:for your life. Research
Speaker:has been very clear about this. People who eat
Speaker:diets rich in plants, lean proteins and
Speaker:healthy fats live longer,
Speaker:healthier lives. Want an example?
Speaker:Now, I know the blue zones have been a little bit controversial,
Speaker:but blue zones, which are specific
Speaker:villages where people live to 100 and beyond, their
Speaker:diets are all plant forward, minimally processed and
Speaker:culturally joyful. These folks aren't
Speaker:choking down kale smoothies in the name of self
Speaker:discipline or oh my God, have you ever had
Speaker:wheatgrass in a smoothie? Uh, please don't
Speaker:try it. But these people are
Speaker:enjoying meals with family and friends, savoring
Speaker:vegetables, whole grains, and even the occasional glass of
Speaker:wine. But the key takeaway is balance.
Speaker:You don't have to give up everything you love. You
Speaker:just have to make sure that your choices are nourishing your
Speaker:body first. There was a great
Speaker:study in one of the more famous blue zones called Okinawa,
Speaker:in a specific village of that area where they eat a
Speaker:diet that's 96% plant based, including lots
Speaker:of sweet potatoes, tofu and seaweed. And they
Speaker:have this saying, stop eating when you're
Speaker:80% full. And this is one of the keys to
Speaker:people on GLP1s, stop eating when
Speaker:you're 80% full, you will be fine. You can
Speaker:power through that feeling, but it either doesn't leave
Speaker:you with a very good place to be like reflux,
Speaker:heartburn, and maybe even nausea and vomiting.
Speaker:But you will find you don't need to eat as much as you
Speaker:did before. So when
Speaker:thinking about long term health while on GLP1s or
Speaker:anything, here are some practical tips. Embrace plants,
Speaker:more fruits, vegetables to every meal. Make them the star
Speaker:of your plate, not a sad garnish and expand
Speaker:your fruits. There are some amazing tropical
Speaker:fruits out there that you can try. Go lean on protein.
Speaker:Think grilled chicken, fish, tofu, beans. Bonus points
Speaker:for salmon, which is really loaded with omega
Speaker:3s. Olive oil should be used liberally. I
Speaker:cook with it and I know some people say, well, it has
Speaker:a, uh, low smoke point. I never have a problem smoking
Speaker:olive oil. I I don't smoke it. And
Speaker:here's the thing, if you know how to cook, you're not going to have a problem
Speaker:cooking with olive oil if you're heating up your pan so that the olive
Speaker:oil is smoking. We need to maybe give you a
Speaker:cooking lesson or two. Whole grains have been
Speaker:much vilified and while we do want you to swap
Speaker:out the white bread and the pasta for
Speaker:more whole grain pasta and
Speaker:whole grain bread, there's also quinoa, brown
Speaker:rice and other whole grain options. And you know,
Speaker:finally, you really need to think about guilt free
Speaker:getting rid of diet culture. Getting rid of these
Speaker:absolutes in your brain about pizza is
Speaker:bad and scoop of gelato is oh my God, you're going
Speaker:to regain the weight. You know what, thin people
Speaker:eat that and do just fine.
Speaker:So if you're overwhelmed with all this, I want you to start small.
Speaker:Add a new healthy food to your plate this week.
Speaker:Baby steps moving forward. And there you have
Speaker:it folks. Eating for long term health, not
Speaker:just weight loss. If you're on GLP meds,
Speaker:think of this as your chance to rewrite the story. Not
Speaker:just about your weight, but about your future.
Speaker:And until next time, I'm Dr. Terry Simpson,
Speaker:your chief medical explanationist at 4Q, reminding
Speaker:you it's not about the fork in your hand,
Speaker:it's about what's at the end of it. Eat well, live
Speaker:well, and don't forget to enjoy the ride. We'll
Speaker:see you next time.
Speaker:Do check out the blog associated with this, which will have
Speaker:complete references. The blog is at
Speaker:YourDoctorsOrders.com
Speaker:or ForkU.com
Speaker:Yep, I have that website. This
Speaker:was written and researched by me Dr. Terry Simpson, and I'm
Speaker:responsible for the content. Please note this,
Speaker:while I am a board certified physician, I am
Speaker:not your doctor. If I was your doctor, you'd know all this
Speaker:information anyway. But I'm not. If you're seeking to
Speaker:change your diet, if you're seeking for counseling on
Speaker:GLP1 medications, please seek a
Speaker:board certified medical physician to help
Speaker:guide you with that way who might send you to a registered
Speaker:dietitian. Please don't see a chiropractor
Speaker:or a gym bro or somebody who says they're
Speaker:certified and this, that or the other thing. If you want some help with your
Speaker:GLP1 medicine, I always recommend our friends at
Speaker:Accomplish Health Document. I want to
Speaker:thank our distributors, the folks at Simpler
Speaker:media and the pod God, Mr.
Speaker:Evotera. Thank you production team.
Speaker:We will be seeing you next week. Enjoy your
Speaker:diet and try and find something new
Speaker:in your stocking, like a dragon
Speaker:fruit.
Speaker:I got one of these places that sends you all of this exotic
Speaker:fruit and now I have all of this weird fruit
Speaker:which looks like sea urchins. And then I have dragon
Speaker:fruit. And the only thing I ever knew to do about lychees was put
Speaker:them in a martini, but I'm just not drinking anymore,
Speaker:so I've got to find something else to do with them.
Speaker:Fruit. Who knew?
Speaker:Uh, yeah, fruit. Um, there's this great
Speaker:podcast I listened to with this, uh, doctor.
Speaker:He calls himself a medical explanation that,
Speaker:uh, he talks about, uh, fruit a
Speaker:lot. Maybe, uh, maybe you should listen.
