The Healthy 5: Make Your Own GLP-1

Lisa Goins
May 11
4 min read

Welcome to GoinStrong Health Formation's Blog!

May 2026

"Where flowers bloom, so does hope." - Lady Bird Johnson

Hi there!

As a Health Coach, I try to educate and inspire people toward a healthy lifestyle. As a Spiritual Director, I help people become more aware of God's presence and movement in their lives. In this space, I aim to integrate both.

There is so much confusion out there about Health. I hope some of what we talk about here will clear things up and help you move your health forward. In this Blog, I will raise awareness about all parts of health: spiritual, physical, emotional, and social. I will share resources I have gathered along with recipes, books, exercises, and more.

Welcome to GoinStrong Health Formation.

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Let's jump into today's topics!

Weight Loss

Make Your Own GLP-1

The GLP-1 weight loss shots and drugs are all the rage right now. But did you know your body can produce this appetite-regulating hormone naturally, if you feed the right microbes?

FIRST - what kills your GLP-1?

Seed oils — canola, corn, soybean, and fried foods

Refined carbs & sugar — white flour, breads, cakes, pastas, cookies

Too little fiber — aim for at least 25g per day

Six foods to eat every day to feed microbes that make GLP-1.

1. Protein (strongest GLP-1 trigger: 20–40g per meal) Eggs, grass-fed beef, fish, poultry, Greek yogurt, cottage cheese

2. Soluble fiber Oats, barley, legumes, lentils, apples, flaxseed, chia, psyllium, fruits & vegetables

3. Healthy fats Olive oil, avocado, nuts

4. Fermented foods Yogurt, kefir, sauerkraut, kimchi

5. Prebiotic foods Garlic, onion, leeks, asparagus, artichokes

6. Bitter greens Collard greens, radicchio, arugula, kale, mustard greens

BEYOND YOUR PLATE

Regular movement, quality sleep, and stress management all stimulate your body's natural GLP-1 response, too.

Appetite control, blood sugar stability, and sustainable weight loss are goals that can be reached through a variety of approaches. Whether you take a GLP-1 medication or not, your nutritional foundation and your lifestyle are what carry you into a healthy future. The medication is temporary, but your habits are what sustain health and weight loss throughout your life.

Health

Your Biology, Your Blueprint

We are living in one of the most exciting times in the history of human health. For the first time, the tools to truly know your body are no longer reserved for doctors' offices and research labs. They are in your hands.

From wearables that track your heart rate and sleep cycles, to at-home labs that measure your hormones, inflammation markers, and nutrient levels, health data is more accessible than ever.

Your health blueprint is not fixed. It is a living, breathing, ever-changing landscape shaped by what you eat, how you sleep, how you move, how you manage stress, and even the words you speak over yourself.

The exciting news? You can measure it. You can track it. And you can change it.

This is the era of personalized health, where your biology becomes your blueprint, and your wellness journey belongs uniquely to you. No more one-size-fits-all approaches.

If you're ready to assess your health blueprint and identify areas for potential change, I invite you to book a Health Coaching call. Together, we'll review your data and craft a plan tailored specifically to you.

Click here to book your Health Coaching call today!

Aging

Alzheimer's Blood Test

Many of you know that our family cared for my Mom through her journey with Alzheimer's. It was one of the most grueling and heartbreaking experiences of my life, watching my mom disappear slowly, piece by piece, never feeling like I could do enough. That experience changed me. It is part of why I do what I do, and why I care so deeply about brain health.

Because of that journey, breakthroughs in Alzheimer's research don't just feel interesting to me, they feel personal. And I have to tell you, the last year has brought some of the most significant advances I have seen. Advances that give me hope.

For the first time in history, your doctor can check your brain for Alzheimer's pathology the same way they check your cholesterol, with a simple blood draw. In May 2025, the FDA approved the first blood test for Alzheimer's disease, called Lumipulse. The accuracy is remarkable. Over 91% of positive results were confirmed by brain scan, and nearly 97% of negative results were also verified as clear.

Why does this matter? Because Alzheimer's begins damaging the brain fifteen to twenty years before a single symptom appears. Early detection means early intervention.

Practical advice for talking to your doctor:

The simplest thing to say is:

"I'd like to be tested with one of the new FDA-approved Alzheimer's blood biomarker tests — specifically the Lumipulse pTau217 test or the Roche Elecsys pTau181."

A few things worth knowing before you go:

Both tests are currently approved for people 55 and older who are showing signs of cognitive decline, not yet routine screening for healthy individuals

Your doctor may need to refer you to a neurologist or memory specialist if they are not yet familiar with the tests

They are still relatively new, so not every clinic offers them yet

U.S. Food & Drug Administration. FDA Clears First Blood Test Used in Diagnosing Alzheimer's Disease. May 16, 2025.www.fda.gov/news-events/press-announcements/fda-clears-first-blood-test-used-diagnosing-alzheimers-disease