For years we have heard the advice to eat healthier and exercise more to lose weight. These habits remain the foundation of good health. Yet many people find that even after improving their diet and becoming more active, losing weight is still very difficult. Why?
For many of these individuals, the liver and pancreas are not working together the way they should. The liver may produce more glucose than the body needs. In response to this, the pancreas releases more insulin to control it. High insulin levels signal the body to slow fat burning and store more fat.
These imbalances are often linked to lifestyle factors, including diets high in added sugars and highly processed foods, too little physical activity, chronic stress, and inadequate sleep. Over time, these factors can contribute to conditions such as prediabetes, fatty liver disease, and insulin resistance, which further worsen the imbalance and create a self-reinforcing cycle.
Some researchers believe that certain populations, such as Native Hawaiians and Pacific Islanders, may have a slightly higher genetic risk for these imbalances as well. When this higher risk is combined with unhealthy lifestyle patterns, weight gain may occur more easily, and weight loss may become more difficult for some individuals.
Healthy lifestyle changes – improving diet quality, increasing physical activity, getting adequate sleep, and managing stress – can help break this cycle. In some cases, this process can be accelerated with GLP-1 medications, especially tirzepatide (also known as Zepbound or Mounjaro). While semaglutide works mainly by regulating hunger and fullness signals, tirzepatide works additionally by normalizing glucose production in the liver.
Losing just 5-10% of body weight can begin improving how the liver and pancreas function.
Many obesity researchers say that GLP-1 medications create a “behavioral window.” As patients will find it easier to develop new habits and healthier eating patterns when their appetite is controlled. If these habits are not built during treatment, weight regain becomes more likely once the medication stops.
While I do not promote unnecessary reliance on prescription medications, there are times when they can be useful tools to help people regain control of their health until lifestyle changes can take over. GLP-1 drugs are one example that can help when other approaches have not worked. However, they should never be relied on to support unhealthy habits.
Certain foods and nutrients can help the body maintain better metabolic balance when transitioning off GLP-1 medications. Eating more soluble fiber supports healthier glucose regulation in the liver and helps manage appetite. Traditional starches, kalo (taro), ʻuala (sweet potato), and ʻulu (breadfruit), as well as oats, tofu, and other beans are good sources.
These foods, along with omega-3 fatty acids from fish and limu (seaweed), to also help reduce liver fat. Adequate protein helps preserve muscle during weight loss, making weight loss easier to maintain after stopping medication. Combining these foods with healthy lifestyle changes can lead to even greater improvements.
Modern medicine can offer support, but lasting health still grows from daily habits.
