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:

Gantenbein KV, Kanaka-Gantenbein C. Mediterranean Diet as an Antioxidant: The Impact on Metabolic Health and Overall Wellbeing. Nutrients. 2021 Jun 6;13(6):1951. doi: 10.3390/nu13061951. PMID: 34204057; PMCID: PMC8227318.

Filippou CD, Tsioufis CP, Thomopoulos CG, Mihas CC, Dimitriadis KS, Sotiropoulou LI, Chrysochoou CA, Nihoyannopoulos PI, Tousoulis DM. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020 Sep 1;11(5):1150-1160. doi: 10.1093/advances/nmaa041. PMID: 32330233; PMCID: PMC7490167.

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.

>> Dr. Terry Simpson: Sure, weight loss is great, but especially if you're on a

GLP1 medication like Ozempic

or Mounjaro, also known as Wegovy and

um, Zepbound. They can make shedding pounds easier

than finding cat videos on the Internet. But here's the

thing. The scale is just one

part of your story. Today

we're diving into why your focus shouldn't

be just about losing weight, but about living

better and longer. So let's put down

the kale flavored rice cakes and pick

up some evidence based science and get started.

I am, um, your Chief Medical Explanationist, Dr. Terry Simpson,

and this is Fork U Fork

University, where we make sense of the madness,

bust a few myths and learn a little bit about

food as medicine.

Let's get one thing straight. If

you're on GLP1 medications, the medication

is doing most of the work when it comes to weight

loss. These drugs, as you know from my previous

podcast, curb appetite in the brain

and help you feel full

faster and longer.

They're better than any personal trainer you could

get because it's there full time, helping your

biology, keeping your appetite in check so you don't

feel like tackling a buffet every time

you pass one. But here's where the diet

comes in. If medicine is doing the heavy

lifting, diet is the

maintenance plan. You're not, uh, eating to lose

even more weight. You're eating to nourish your

body. Think of your body as a high performance

car. Sure, you've got the

turbocharged engine thanks to the GLP1,

but what happens if you fuel it with junk

spoiler? It won't run

well for long. The goal isn't to restrict

your food intake or to cut out entire food groups.

It's to pack every bite with nutrients to

help your body thrive. Your food

should fuel your energy, support your heart and your brain,

and keep your long term health

on track. You know, I love the

Mediterranean diet. It's one of the most researched and

recommended ways of eating for long term

health. And it's not diet in

that sad celery and cottage cheese sense of

the word. It truly is a lifestyle

dieta. The Greek word for diet

came from eating these foods. And this diet

includes olive oil, fish, whole grains and enough,

well enough, really, fruits and vegetables to think maybe

I am in the Mediterranean. But don't be fooled. You can

eat the Mediterranean diet with almost any worldwide

cuisine. And while studies have shown that the

Mediterranean diet isn't just good for your waistline, it

really came about because it's good for Your heart.

And then, as we discovered later on, great for your

brain, decreases your risk of cancer, decreases your

autoimmunity. One study

found that people who follow this diet reduce their risk

of heart disease by up to 30%. And

another found that it will reduce your risk of getting

Alzheimer's by as much as 50%.

Why? Because this way of eating is packed with

nutrients that fight inflammation, stabilize blood sugar, and

keep your gut bacteria happy. And if your gut

bacteria are happy, you're happy. Because those little

guys send signals to your brain that affect everything

from cravings to mental

clarity. Did you know that olive oil

contains compounds that are a, uh, natural anti

inflammatory, kind of like ibuprofen, but without the

side effects. So drizzle away.

Here's something I see a lot from people on the

Internet when it comes to these particular

diets. They get hyper focused

about protein. And I get it. Protein is

important. It helps preserve muscle mass, keeps you

feeling satisfied, supports your metabolism. But

here is the problem. Some have

become so protein centric that they

forget about the rest of their plate. They can

load up on chicken breasts, protein powders and eggs, and

suddenly their meals look like a bodybuilder's prep

menu. But food is about balance,

not monotony. And that's where the Mediterranean

style of eating comes in. You can get plenty of high

quality protein from a variety of sources. Legumes,

fish, nuts, seeds, even a bit of red meat, and

certainly Greek yogurt. Yep, I said

red meat. It's not the enemy. And the

Mediterranean diet allows you to have about 4 ounces a day,

about the size of a deck of cards or a modest steak, not

that 16 ounce monstrosity you see in

steakhouses. And if you're on a GLP1, 4

ounces is a pretty nice number.

Legumes like lentils and chickpeas are

nutritional powerhouses. Not only are they rich

in protein, but they are loaded with fiber, which is

great for your gut, which helps regulate your blood

sugar, but also regulates your cholesterol.

Decreases, increasing the cholesterol that's absorbed.

Fish, especially fatty varieties like salmon and

mackerel, provide omega 3 fatty acids,

which only can come from your diet.

So if you want to balance your plate with, you know,

vegetables and grains and protein, it can

be very simple and delicious. Now, I've talked

about the DASH diet in the past, and DASH stands

for Dietary Approach to Stop

Hypertension. It is called the

American version of the Mediterranean diet.

It is quite effective and has been proven in

multiple studies to be one of the most Effective diets out there

containing almost the same ingredients, but a little more

Americanized form. The DASH diet emphasizes

again, fruits and vegetables, whole grains and lean proteins while cutting

back on sodium. So this is another

sensible sibling to the Mediterranean diet. And

studies have shown that DASH can significantly

lower blood blood pressure, reduce the risk of stroke,

and improve kidney function. All of which are improved

with their GLP medicines. Indeed.

So for people on GLP1 medications, DASH is a

perfect complement. Why? Because it's rich in fiber,

it's low in processed foods, which means you're not

feeding the insulin resistant beast. Plus,

it's practical. No need to hunt down some

exotic ingredient or attend cooking classes taught by some

Instagram chef. I know there are those of you

out there who are very, very pure and think that something

came in a box with 37 ingredients is not part of the DASH

diet and it has to have grown or swam in the

sea. Well, that's not a bad track to

take. But let's be clear. If you actually knew all

the ingredients that were in an ounce of fish, it

would be far more than 37.

Here's the thing about eating in a

healthier way. Diets are really

temporary by design. Even though

some of them say, oh, this is a lifestyle, they're

temporary. You have to think about the

long term, your life

for your life. Research

has been very clear about this. People who eat

diets rich in plants, lean proteins and

healthy fats live longer,

healthier lives. Want an example?

Now, I know the blue zones have been a little bit controversial,

but blue zones, which are specific

villages where people live to 100 and beyond, their

diets are all plant forward, minimally processed and

culturally joyful. These folks aren't

choking down kale smoothies in the name of self

discipline or oh my God, have you ever had

wheatgrass in a smoothie? Uh, please don't

try it. But these people are

enjoying meals with family and friends, savoring

vegetables, whole grains, and even the occasional glass of

wine. But the key takeaway is balance.

You don't have to give up everything you love. You

just have to make sure that your choices are nourishing your

body first. There was a great

study in one of the more famous blue zones called Okinawa,

in a specific village of that area where they eat a

diet that's 96% plant based, including lots

of sweet potatoes, tofu and seaweed. And they

have this saying, stop eating when you're

80% full. And this is one of the keys to

people on GLP1s, stop eating when

you're 80% full, you will be fine. You can

power through that feeling, but it either doesn't leave

you with a very good place to be like reflux,

heartburn, and maybe even nausea and vomiting.

But you will find you don't need to eat as much as you

did before. So when

thinking about long term health while on GLP1s or

anything, here are some practical tips. Embrace plants,

more fruits, vegetables to every meal. Make them the star

of your plate, not a sad garnish and expand

your fruits. There are some amazing tropical

fruits out there that you can try. Go lean on protein.

Think grilled chicken, fish, tofu, beans. Bonus points

for salmon, which is really loaded with omega

3s. Olive oil should be used liberally. I

cook with it and I know some people say, well, it has

a, uh, low smoke point. I never have a problem smoking

olive oil. I I don't smoke it. And

here's the thing, if you know how to cook, you're not going to have a problem

cooking with olive oil if you're heating up your pan so that the olive

oil is smoking. We need to maybe give you a

cooking lesson or two. Whole grains have been

much vilified and while we do want you to swap

out the white bread and the pasta for

more whole grain pasta and

whole grain bread, there's also quinoa, brown

rice and other whole grain options. And you know,

finally, you really need to think about guilt free

getting rid of diet culture. Getting rid of these

absolutes in your brain about pizza is

bad and scoop of gelato is oh my God, you're going

to regain the weight. You know what, thin people

eat that and do just fine.

So if you're overwhelmed with all this, I want you to start small.

Add a new healthy food to your plate this week.

Baby steps moving forward. And there you have

it folks. Eating for long term health, not

just weight loss. If you're on GLP meds,

think of this as your chance to rewrite the story. Not

just about your weight, but about your future.

And until next time, I'm Dr. Terry Simpson,

your chief medical explanationist at 4Q, reminding

you it's not about the fork in your hand,

it's about what's at the end of it. Eat well, live

well, and don't forget to enjoy the ride. We'll

see you next time.

Do check out the blog associated with this, which will have

complete references. The blog is at

YourDoctorsOrders.com

or ForkU.com

Yep, I have that website. This

was written and researched by me Dr. Terry Simpson, and I'm

responsible for the content. Please note this,

while I am a board certified physician, I am

not your doctor. If I was your doctor, you'd know all this

information anyway. But I'm not. If you're seeking to

change your diet, if you're seeking for counseling on

GLP1 medications, please seek a

board certified medical physician to help

guide you with that way who might send you to a registered

dietitian. Please don't see a chiropractor

or a gym bro or somebody who says they're

certified and this, that or the other thing. If you want some help with your

GLP1 medicine, I always recommend our friends at

Accomplish Health Document. I want to

thank our distributors, the folks at Simpler

media and the pod God, Mr.

Evotera. Thank you production team.

We will be seeing you next week. Enjoy your

diet and try and find something new

in your stocking, like a dragon

fruit.

I got one of these places that sends you all of this exotic

fruit and now I have all of this weird fruit

which looks like sea urchins. And then I have dragon

fruit. And the only thing I ever knew to do about lychees was put

them in a martini, but I'm just not drinking anymore,

so I've got to find something else to do with them.

Fruit. Who knew?

Uh, yeah, fruit. Um, there's this great

podcast I listened to with this, uh, doctor.

He calls himself a medical explanation that,

uh, he talks about, uh, fruit a

lot. Maybe, uh, maybe you should listen.