Eat Like You’re on GLP-1s

....Without the Medication

GLP-1 medications are everywhere right now. They’re being praised for reducing appetite, stabilizing blood sugar, and helping people feel satisfied on less food.

Hello Friends,

But here’s the truth that doesn’t get enough attention: You can naturally support the same pathways GLP-1s target—through how and what you eat.

This isn’t about eating less.

It’s about eating smarter so your body does what it was designed to do.

First—What Do GLP-1s Actually Do?

GLP-1 is a hormone your body already makes. It:

• Slows digestion so you feel full longer

• Signals satiety to your brain

• Helps regulate blood sugar

• Reduces constant food noise and cravings

The goal isn’t to suppress hunger. The goal is to restore communication between your gut, brain, and blood sugar.

How to Eat Like You’re on GLP-1s

1. Build Every Meal to Slow Digestion

Fast digestion = hunger returns fast.

Aim for meals that digest slowly by combining:

• Protein (eggs, fish, poultry, grass-fed meat)

• Healthy fats (olive oil, avocado, nuts, seeds)

• Fiber-rich plants (vegetables, berries, legumes if tolerated)

This combination naturally increases satiety hormones—including GLP-1.

👉 If your meal is mostly carbs, hunger will come back quickly.

2. Start With Protein (Not Willpower)

Protein is the strongest trigger for satiety.

When you prioritize protein:

• Blood sugar stays steady

• Cravings decrease

• You naturally eat less later

Try this shift:

• Eat protein first at meals

• Include protein at breakfast (this is huge)

Think: anchoring meals, not restricting portions.

3. Eat Slower Than Your Thoughts

GLP-1 signals don’t kick in instantly. If you eat too fast, you’ll miss the “I’m satisfied” signal—and overeat without realizing it.

Simple practices:

• Put your fork down between bites

• Chew until food is soft

• Pause halfway through your meal

This isn’t mindfulness for the sake of mindfulness—it’s physiology.

4. Stop Grazing

Constant snacking keeps insulin elevated and blocks satiety hormones.

Instead:

• Eat structured meals

• Allow time between meals for digestion and hormonal signaling

Hunger between meals often isn’t a need for food—it’s a blood sugar imbalance.

5. Choose Foods That Work With Your Gut

Ultra-processed foods disrupt the gut hormones that regulate appetite.

Focus on:

• Whole, recognizable ingredients

• Meals that leave you feeling energized—not foggy or bloated

If a food makes you hungrier an hour later, it’s not supporting your hormones.

What This Looks Like in Real Life

• You stop thinking about food all day

• Portions naturally regulate themselves

• Cravings soften instead of feeling urgent

• You feel satisfied—not stuffed, not deprived

This is how GLP-1s feel when they’re working—and your body is capable of this on its own.

The Bottom Line

You don’t need to override your biology. You need to support it. When meals are built to stabilize blood sugar, slow digestion, and nourish the gut, appetite regulation becomes natural again.

• No injections.

• No extremes.

• No fighting your body.

If you want help learning how to build meals that support satiety, energy, and hormonal balance—this is exactly the work I do.

Reply to this email or book a session, and we’ll create a plan that works with your body, not against it. Your body isn’t broken. It’s asking for better signals.

To your health & happiness,

xoxo

Amy