Dr. Grace Liu on GLP-1, Gut Health, and Sustainable Weight Loss

In this insightful conversation, Dr. Grace Liu breaks down how gut health and GLP-1 support are transforming the path to sustainable weight loss. A clinical pharmacist and expert in regenerative medicine, Grace founded The Gut Institute to help people heal from the inside out—using personalized protocols, targeted probiotics, and a whole-body approach rooted in ancestral wellness.

Grace emphasizes that weight gain isn’t just about willpower—it’s often a sign of deeper imbalances. She explains why drugs like semaglutide (Ozempic) can be helpful tools when used wisely, but insists that long-term success comes from fiber-rich foods, microbiome care, and listening to your body. In this Q&A, she shares practical ways to support metabolism, gut function, and energy—without extreme diets or one-size-fits-all fixes.

Dr. Grace Liu is a clinical pharmacist and regenerative medicine expert with extensive training in gut microbiome science, peptide therapy, and functional wellness. A sought-after lecturer and founder of The Gut Institute, Dr. Liu joined the Weight & Wellness Summit hosted by Vitaminis to unpack the rising buzz around GLP-1 medications like Ozempic, and how they intersect with long-term health, gut healing, and sustainable weight loss.

Leslie: Grace, for those new to your work, can you share a bit about your background?

Grace: Absolutely! I’m a clinical pharmacist trained through the Institute for Functional Medicine and groups like A4M and Seeds. I specialize in regenerative medicine and gut health—everything from microbiome restoration to peptides and lifestyle interventions that optimize healthspan. I also teach widely on how to extend vitality, not just lifespan.

Leslie: Let’s jump into today’s topic: GLP-1 drugs like Ozempic. What exactly are they, and how do you see them fitting into wellness?

Grace: GLP-1 stands for glucagon-like peptide-1, a hormone involved in blood sugar regulation and appetite control. Early versions like Byetta were derived from lizard venom—literally!—and caused tons of side effects. But the newer generation, like semaglutide (Ozempic), is much more bioidentical to our natural pathways, and at lower doses, has shown impressive benefits: improved satiety, weight loss, blood sugar regulation, and even cognitive and immune boosts. It’s even being studied for reversing brain damage and long-COVID symptoms.

Leslie: That’s fascinating. But there are some concerns, right?

Grace: Yes, especially with higher doses. GLP-1 agonists can slow digestion—sometimes to the point of gastroparesis. People may stop eating enough fiber, damage their microbiome, and end up with gut issues. And while the weight loss results can be incredible, the sad truth is that most people regain the weight once they stop the drug—often within one to two years. That’s why I stress a holistic approach. If you rely solely on the drug without healing your gut, balancing your hormones, or nourishing your body, you may end up worse off.

Leslie: So what does a better path look like?

Grace: I recommend microdosing when appropriate—doses as small as 100–300 micrograms per week can be very effective with minimal side effects. But the foundation must be lifestyle: eat fiber-rich foods, move daily, heal your gut, and stabilize blood sugar. I have a GLP-1 circle support group where we focus on holistic habits: starting the day with protein within 30 minutes of waking, eating small, balanced meals that include healthy fats, complex carbs, and fermented foods to support gut flora.

Leslie: And you’re not a fan of extreme dieting or fasting?

Grace: Definitely not. Excessive intermittent fasting or low-carb diets can stress the adrenals and slow metabolism. The body starts hoarding energy, not releasing fat. You have to signal abundance—through food, rest, and nourishment—especially if you’ve already struggled with weight or hormone issues. I always say: no starvation, no extremes.

Leslie: How does nutrition play into supporting GLP-1 naturally?

Grace: It’s everything. Fiber is key—not just for fullness but for feeding the flora that help produce GLP-1 endogenously. Think lentils, legumes, whole grains, and resistant starches from tubers like cooked potatoes and taro. Add acidity—like lemon water or fermented foods—to convert starches into gut-friendly fuel. And stay away from gut-disrupting additives like maltodextrin.

Leslie: You also mentioned probiotics?

Grace: Yes! We’ve found that most people are severely depleted in key strains like bifidobacterium infantis. I developed targeted probiotics like Bifido Maximus and Microbiome Mojo, which help restore microbial diversity and improve satiety. Once you feed them right—with inulin and other prebiotic fibers—you’ll start to see sustainable changes.

Leslie: So who would benefit from exploring GLP-1 and gut-based protocols?

Grace: Anyone with chronic fatigue, stubborn weight gain, gut issues, or even autoimmune flares. A good starting point is a “Bristol 4” stool—soft, smooth, and healthy. If you don’t have that, your gut may be off. We test for things like Epstein-Barr, mold, and parasite imbalances, and address root causes. With the right plan, we often see dramatic improvements in 3 to 6 months.

Leslie: Where can people go to learn more?

Grace: Visit https://thegutinstitute.com/. You can reach us via email or phone, and our products are also on Amazon. I’m always happy to support people in taking a smarter, safer approach to healing—one rooted in the gut.