Episode 24 - Diabetes and GLP-1: The Real Story Behind Ozempic, Wegovy, and Mounjaro (Part 2)

Love the podcast but hate taking notes? The Diabetes Podcast Blog compresses every episode into a bulleted, 10 minute read AND has the podcast embedded so you can listen as you read along! Check it out at https://empowereddiabetes.com/diabetes-podcast-blogAmber Wilhoit (RD/LD, CDCES) and Richie Wilhoit (TRS-C) continue our Diabetes GLP1 deep dive with clear, real-world steps. We show you how to raise GLP-1 naturally with food, movement, and timing. We explain who may benefit from GLP-1 meds, how to protect muscle, and how to build an exit plan from day one. You’ll walk away with a simple 90-day plan, shopping tips, and smart tracking tools you can use this week.What you’ll learnGLP-1 basics: It helps hunger, blood sugar, and stomach emptying. Your body can make more of it.Natural GLP-1 boosters:Intact grains (not flour): barley groats, oat groats, steel cut oats, quinoaFermentable fibers: beans, lentils, apples, citrus, green bananas, cooled potatoesBeta-glucans: oats and barleyLeafy greens: spinach, kale, collards (thylakoids slow fat digestion and trigger GLP-1)Study spotlight: Eating barley groats at dinner raised GLP-1 by 43% the next morning and led to 100 fewer calories at lunch—without trying.Spinach effect: About 1/2 cup cooked spinach boosted GLP-1 ~40% and cut cravings up to 11 hours.Exercise stack:Walk 10 minutes after mealsResistance training 2–3x/week (legs, glutes, major movers)Add short HIIT later (build up slowly)Shopping and cooking tipsLook for: hulled barley, oat groats, steel cut oats. Avoid pearled barley and most instant oats.Oat groats link (https://www.amazon.com/yupik-organic-oat-groats-cereal/dp/B07TYZK623/ref=sr_1_6?crid=1Z9IZEQIFUZVC&dib=eyJ2IjoiMSJ9.O28lwCAWgLj2ficSqgoVQ9MYfjFcGP0NFt8CPlkf4DwBLgBiwV5qMy48ScyrTPrZWxH0Vb4sv5fjV_2HZ-qOJtMwEKqfGTRjutpfVSSB1wqeEq-XVYNIZ_7puVn7w5BgWUF2NYD2T2xjwY7g6VwaYBvtNa8qsE2qvoc9u2t_jIjVCoMFbG49thdVVJe65G6hc_tK1kMC9oN82-Y46zFw4vTRJypl927qjrMuPdQ647q2geLPHtXwHol7Bsl2qugLRucu8w9BOjrJmaAtH06OqmmPsNZNhiV-r2Nm_j0eprQ.SKaf6_j4ICvair7aRRtqw6vFyWtskQPiKTpZ2VaZyMk&dib_tag=se&keywords=oat%2Bgroats&qid=1757766219&sprefix=oat%2Bgroa%2Caps%2C158&sr=8-6&th=1)Leafy greens: two big handfuls daily. Lightly cook to bright green or blend into smoothies.Pair greens with healthy fats (nuts, avocado, olive oil) to boost the thylakoid effect.Easy add-ons that helpApple cider vinegar: 1 tbsp in 8 oz water before mealsProtein at breakfast: 15–20 g (overnight oats with chia + flax; or tofu scramble with turmeric and kala namak)Fiber goal: work up to 40 g/day (add slowly)Fermented foods daily: sauerkraut, kimchi, kefir, unsweetened yogurtSpices: Ceylon cinnamon, turmeric + black pepper, cayenneEarly time-restricted eating: front-load calories earlier in the dayYour 90-day planWeeks 1–4:Greens dailySwap refined grains for intact grains2 tbsp ground flax seeds10-minute walks after mealsWeeks 5–8:Apple cider vinegar before meals15–20 g protein at breakfastStart lifting 2–3x/week (20–30 min)Raise fiber toward 40 g/dayWeeks 9–12:Add short HIIT 2x/week (ease in)Fermented foods dailyUse cinnamon, turmeric + pepper, cayenneTry earlier eating window (e.g., 8am–6/7pm)Tracking that worksWaist circumference weekly (great for belly fat changes)Energy rating (same time daily)Hunger/fullness scale before and after mealsIf you have diabetes: check blood sugar to see what helpsWhen GLP-1 meds make senseType 2 diabetes with A1C not at goal despite lifestyle work (common targets: ≤6.5% endo, ≤7.0% primary care)BMI ≥ 30 with health risks (e.g., hypertension, diabetes)You’ve tried structured lifestyle changes with a pro (RD/CDCES/PT/EP)You accept costs and risks and have a muscle planIf you’re on GLP-1 medsProtein: 1.0–1.5 g/kg body weight dailyResistance training: 3x/week, big muscle groupsConsider creatine monohydrate: 5 g/day (lab-verified)Side effects:Nausea: ginger tea/chews, smaller meals, avoid very fatty/fried foodsConstipation: increase fiber slowly and hydrateDon’t under-eat; fuel your body to keep muscleTrack belt fit and waist, not only the scaleKids and GLP-1Some groups consider GLP-1 for ages 12+ with obesity, but long-term brain effects are unknownWe push intensive lifestyle help first: family support, better food access, more movementReal talk: our world is “diabetogenic”Ultra-processed foods are engineered to be hard to resistKids see thousands of junk food ads each yearMany areas are not walkable; sleep and stress get ignoredSystems need to change, but you can still win with simple daily stepsKey takeawaysAdd leafy greens and intact grainsEat beans and lentils oftenWalk after meals and lift a few times a weekUse fiber, protein, vinegar, spices, and fermented foodsBuild habits now—meds or not—and create your exit planSubscribe to The Diabetes Podcast for more step-by-step help from Amber and Richie. Your worth is not your weight. The goal is more health, more energy, and more life.   Disclaimer:The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. 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