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Amber 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 learn

• GLP-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, quinoa
  • Fermentable fibers: beans, lentils, apples, citrus, green bananas, cooled potatoes
  • Beta-glucans: oats and barley
  • Leafy 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 meals
  • Resistance training 2–3x/week (legs, glutes, major movers)
  • Add short HIIT later (build up slowly)

Shopping and cooking tips

• Look 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 help

• Apple cider vinegar: 1 tbsp in 8 oz water before meals
• Protein 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 yogurt
• Spices: Ceylon cinnamon, turmeric + black pepper, cayenne
• Early time-restricted eating: front-load calories earlier in the day

Your 90-day plan

• Weeks 1–4:
  • Greens daily
  • Swap refined grains for intact grains
  • 2 tbsp ground flax seeds
  • 10-minute walks after meals
• Weeks 5–8:
  • Apple cider vinegar before meals
  • 15–20 g protein at breakfast
  • Start lifting 2–3x/week (20–30 min)
  • Raise fiber toward 40 g/day
• Weeks 9–12:
  • Add short HIIT 2x/week (ease in)
  • Fermented foods daily
  • Use cinnamon, turmeric + pepper, cayenne
  • Try earlier eating window (e.g., 8am–6/7pm)

Tracking that works

• Waist circumference weekly (great for belly fat changes)
• Energy rating (same time daily)
• Hunger/fullness scale before and after meals
• If you have diabetes: check blood sugar to see what helps

When GLP-1 meds make sense

• Type 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 plan

If you’re on GLP-1 meds

• Protein: 1.0–1.5 g/kg body weight daily
• Resistance training: 3x/week, big muscle groups
• Consider creatine monohydrate: 5 g/day (lab-verified)
• Side effects:
  • Nausea: ginger tea/chews, smaller meals, avoid very fatty/fried foods
  • Constipation: increase fiber slowly and hydrate
• Don’t under-eat; fuel your body to keep muscle
• Track belt fit and waist, not only the scale

Kids and GLP-1

• Some groups consider GLP-1 for ages 12+ with obesity, but long-term brain effects are unknown
• We push intensive lifestyle help first: family support, better food access, more movement

Real talk: our world is “diabetogenic”

• Ultra-processed foods are engineered to be hard to resist
• Kids see thousands of junk food ads each year
• Many areas are not walkable; sleep and stress get ignored
• Systems need to change, but you can still win with simple daily steps

Key takeaways

• Add leafy greens and intact grains
• Eat beans and lentils often
• Walk after meals and lift a few times a week
• Use fiber, protein, vinegar, spices, and fermented foods
• Build habits now—meds or not—and create your exit plan

Subscribe 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.

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