GLP-1 is everywhere right now, and for good reason! Whether you're curious about supporting your body's own GLP-1 naturally or you're already taking a GLP-1 medication, there's so much you can do with food, movement and the right supplements to feel your best. Let's break down what GLP-1 actually is, how to support it naturally, and how to protect your muscle, digestion and energy if you're on a GLP-1 medication.

What Is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone your gut makes every time you eat. Special cells in your intestine, called L-cells, release it in response to food. Once it's released, GLP-1:

1. Signals fullness: It tells your brain you've had enough to eat, which helps curb cravings and overeating.
2. Slows digestion: It slows how quickly food leaves your stomach, so you stay satisfied longer.
3. Supports healthy blood sugar: It helps your body release insulin when blood sugar rises after a meal.

GLP-1 medications like semaglutide and tirzepatide mimic this hormone, but at much stronger and longer-lasting levels than your body makes on its own. That's why they can be so effective, and also why they come with side effects that need some extra support.

Part 1: Supporting Your Body's Natural GLP-1

Your body already has its own GLP-1 system, and you can give it a boost with a few simple habits:

1. Eat more fiber: When the good bacteria in your gut ferment fiber, they make short-chain fatty acids. Research shows these short-chain fatty acids directly stimulate your L-cells to release GLP-1. Load up on organic vegetables, berries, legumes, chia and flax. If you need extra help, Thorne FiberMend is an easy prebiotic fiber to stir into water or a smoothie.
2. Build every meal around protein: Protein is one of the strongest triggers for fullness hormones, including GLP-1. Aim for 30 to 40 grams per meal from quality sources like grass-fed beef, pasture-raised chicken and eggs, and wild-caught fish.
3. Add healthy fats: Fats like avocado, extra virgin olive oil and wild-caught salmon also help trigger fullness hormones and keep blood sugar steady.
4. Support blood sugar balance: Steady blood sugar means fewer cravings and more stable energy. This is where a few key supplements really shine.

My Go-To Supplements for Natural Metabolic Support

1. Thorne Berberine: Berberine is a plant compound that's been nicknamed "nature's Ozempic" on social media. It doesn't work like a medication, but the research is exciting! A meta-analysis of clinical trials found berberine supports healthy blood sugar, and early lab and animal studies suggest it may help your gut release more GLP-1.* Berberine also activates AMPK, your cells' "metabolic master switch."
2. Quicksilver AMPK Charge+: Speaking of AMPK! This blend combines berberine with DIM, quercetin, milk thistle, resveratrol and cinnamon in Quicksilver's fast-absorbing liquid. It supports energy metabolism and fat breakdown, and it pairs beautifully with intermittent fasting.*
3. Cellcore Metabolic Activator: Your thyroid sets the pace of your metabolism! This liquid formula combines iodine, selenium and Coleus forskohlii to support healthy thyroid, metabolic and mitochondrial function, plus healthy glucose metabolism and weight management.* Since it contains iodine, check with your provider first if you have a thyroid condition.

Part 2: Feeling Your Best on a GLP-1 Medication

If you're taking a GLP-1 medication, you're probably eating a lot less than you used to. That's the point! But eating less also means less protein, fewer nutrients and less fluid, and that's where things can go sideways. In 2025, a joint advisory from leading nutrition and obesity organizations named protein, strength training, micronutrients and managing digestive side effects as top priorities for anyone on GLP-1 therapy. Here's how I'd support each one.

1. Protect Your Muscle

This is the big one. When you lose weight quickly, some of that weight comes from muscle, not just fat. In the large STEP 1 semaglutide trial, a body-scan substudy found that nearly 40% of the weight lost was lean mass. Muscle is your metabolic engine, and it's so important for strength, balance, blood sugar and healthy aging.

• Prioritize protein first at every meal: Even when your appetite is low, eat your protein before anything else. Aim for 30 to 40 grams per meal from grass-fed, pasture-raised and wild-caught sources.
• Lift weights: Strength training two to three times a week tells your body to hold on to muscle.
• Thorne Creatine: A meta-analysis found that creatine plus resistance training increased lean mass and strength more than training alone.* It's one of the most studied supplements in the world.
• Thorne Amino Complex: Essential amino acids are the building blocks of muscle, and this is an easy way to fill the gap on days when a full meal feels like too much.*

2. Stay Hydrated

Smaller appetite often means drinking less too, and nausea can make it worse. Dehydration can lead to fatigue, headaches and dizziness. Sip water throughout the day and add minerals. Thorne Daily Electrolytes are sugar-free stick packs with sodium, potassium and magnesium, and they make staying hydrated so much easier.

3. Keep Things Moving

Because GLP-1 medications slow digestion, constipation is one of the most common side effects. Fiber, water and movement all help, and so can these:

• Cellcore Bowel Mover: Supports healthy, regular bowel movements.*
• Thorne Magnesium CitraMate: Magnesium citrate gently draws water into the bowel, and most of us don't get enough magnesium anyway.*
• Thorne FiberMend: Start with a small amount and increase slowly with plenty of water.

4. Fill Your Nutrient Gaps

Eating less food means getting fewer vitamins and minerals. A quality multivitamin is simple insurance. Thorne Basic Nutrients 2/Day covers your bases in just two capsules, uses well-absorbed forms of each nutrient, and is NSF Certified for Sport.*

A Few Important Notes

• Berberine and medications: Berberine supports blood sugar, so talk with your healthcare provider before taking it alongside diabetes medications, including GLP-1 medications, or any other prescriptions.
• Supplements aren't a replacement: Natural GLP-1 support is not a substitute for a GLP-1 medication your provider has prescribed, and you should never stop or change a medication without talking to them.
• Food comes first: No supplement can replace nourishing meals built around quality protein, fiber and healthy fats.

Shop the GLP-1 Support Collection

I put all of my favorites together in one place to make it easy! Check out the GLP-1 Support collection, and reach out through my Contact page if you have questions about which products are right for you. I'd love to help!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This post is for educational purposes and isn't a substitute for personalized medical advice. Please talk with your healthcare provider before starting any new supplement, especially if you're pregnant, nursing or taking medication.

References

• Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory. American Journal of Clinical Nutrition, Obesity, Obesity Pillars and American Journal of Lifestyle Medicine, 2025.
• Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1). New England Journal of Medicine, 2021;384:989-1002.
• Tolhurst G, et al. Short-chain fatty acids stimulate glucagon-like peptide-1 secretion via the G-protein-coupled receptor FFAR2. Diabetes, 2012;61(2):364-371.
• Yu Y, et al. Modulation of glucagon-like peptide-1 release by berberine: in vivo and in vitro studies. Biochemical Pharmacology, 2010;79(7):1000-1006.
• Dong H, et al. Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2012.
• Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 2017;8:213-226.