How to activate GLP-1 naturally

GLP-1, which stands for glucagon-like peptide, is a hormone that your small intestine makes after you eat. It helps your body manage blood sugar levels, appetite, and digestion.

The hormone has become more well-known as GLP-1 agonist and GLP1-GIP receptor medications, such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), have become prescribed more often.

GLP-1 works in the body by:

• Stimulating insulin release from your pancreas to lower blood sugar
• Blocking secretion of glucagon, a hormone that raises blood sugar
• Delaying stomach emptying to control blood sugar and prolong feelings of fullness
• Decreasing appetite and improving satiety, leading to eating less

Let’s dig into the ways that what you eat, how you eat and other lifestyle factors can influence the stimulation of GLP-1 in your body.

Ways to naturally stimulate GLP-1

Foods that stimulate GLP-1 naturally: Certain foods can stimulate the release of GLP-1 or help maintain its activity in the body.

Protein

Protein promotes the release of GLP-1 and helps make you feel full and reduce the amount of food you eat.

Best options:

• Lean meats
• Poultry
• Fish/seafood
• Eggs
• Yogurt
• Beans, peas and lentils
• Nuts, seeds and soy products

Healthy fats

Eating healthy fats, such as monounsaturated fats and omega-3s, increases GLP-1 release and helps you feel full by slowing down stomach emptying.

Best options:

• Olive oil
• Avocados
• Nuts: walnuts
• Seeds: chia, flax
• “Fatty fish”: salmon, herring, anchovies, mackerel, halibut, trout, sardines, tuna

Fiber

Fiber is a type of carbohydrate that slows the absorption of carbohydrates and fat. That leads to a more gradual release of glucose (sugar) into the bloodstream, triggering the production of GLP-1. Soluble fiber, in particular, is fermented by gut bacteria into short-chain fatty acids, like butyrate, and may promote secretion of GLP-1.

Best options:

• Whole grains: oats, barley
• Legumes: beans, edamame, lentils, split peas
• Vegetables: artichokes, asparagus, brussels sprouts, carrots, peas, sweet potatoes
• Fruits: apples, avocados, oranges, pears
• Seeds: chia, flax

Probiotics and fermented foods

Probiotics and fermented foods help keep your gut healthy and can affect how GLP-1 is made and works in your body.

Best options:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh

Dark chocolate

Dark chocolate (at least 70% cacao solids) is rich in flavanols, an antioxidant that may support GLP-1 activity. Although a high source of flavanols and minerals, it is best to eat dark chocolate in modest quantities to minimize the risk of weight gain, as it still is high in calories and fat. One ounce or about 28 grams per day is a standard serving for chocolate.

Eating habits that can influence GLP-1

Eating patterns

GLP-1 follows a circadian rhythm, with higher levels during daytime and evening than overnight. Circadian misalignment alters hormonal signaling and, in turn, can affect food choices and intake. Related strategies to synchronize circadian rhythms are aimed at eating during daylight hours, altering calorie distribution across the day, and eating regularly. Another recommendation includes changes to the meal structure. A helpful tool for achieving this is the Plate Method.

Meal sequence

The order in which you eat in a meal can also influence the stimulation of GLP-1 and post-meal insulin and blood sugar responses. Eating protein and/or fat together with dietary fiber before carbohydrate is most effective at enhancing GLP-1 secretion. Eating carbohydrates first is less effective. A similar effect is seen with eating vegetables before carbohydrates. Eating in this sequence lowers post-meal blood sugar levels by increasing insulin secretion and slowing stomach emptying

Eating behavior

Eating behavior surrounding a meal can affect GLP-1 response. Eating slowly leads to more pronounced GLP-1, higher satiety, and lower food intake; however, this effect may be influenced by an individual’s metabolic profile and BMI, among other factors. Also, foods consumed with more chews and smaller bites can help increase GLP-1 response and curb subsequent food intake in a meal.

There are a variety of actions that you can take to improve your eating behaviors. Some of these include:

• Create a calm and distraction-free eating environment while you eat
• Be present while eating focusing on smells, textures, and flavors
• Put utensils down after a few bites of food
• Use nondominant hand to eat
• Pause throughout the meal
• Take smaller bites
• Chew each mouthful thoroughly before swallowing
• Set a timer for 20 to 30 minutes to help pace yourself
• Change food texture

Other factors that can influence GLP-1

Stress

Chronic stress increases cortisol, which impairs GLP-1 release and influences eating behaviors and food intake. Practices such as journaling, gratitude, self-care, spending time in nature, mind-body exercises, grounding, and getting enough quality sleep can relieve stress as well as improve your physical and mental health. Dietary changes and mindful eating can also make a positive difference.

Exercise

Moderate and high intensity exercise improve GLP-1 level regardless of type of exercise. The combination of aerobic and resistance training can be especially beneficial. Forming an exercise habit is a process that takes time and patience. By finding an activity you enjoy, using cues, and focusing on the intrinsic reward, you can make the process easier. The key is consistency.

Sleep quality

GLP-1 response and sleep quality are interrelated. Poor sleep quality can delay peak time of GLP-1 after eating and affect food intake regulation.

More ways to boost GLP-1 naturally

To incorporate healthy eating habits into your lifestyle to support GLP-1 function, you can:

• Prioritize a variety of nutrient-dense, whole foods, and fermented options.
• Establish a regular eating schedule within a consistent window each day, ideally 12 hours. For example, breakfast at 7 a.m. Dinner before 7 p.m.
• Aim to eat your first meal within one to two hours of waking and then eat every three to four hours.
• Front-load nutrition earlier in the day or distribute it evenly across the day.
• Plan and prepare simple, balanced meals and snacks as practical.
• Change meal sequences by eating protein and vegetables before carbohydrate.
• Try to keep at least a two-hour window between your last substantial meal and bedtime.
• Listen to your body’s natural hunger and fullness signals and be present while eating, paying attention to your senses.

Focus on one habit at a time. Ultimately, taking small, consistent actions will lead to lasting change.

Advantages to stimulating GLP-1 naturally versus medication

GLP-1 medication offers therapeutic benefits. As a natural hormone, GLP-1 improves weight loss outcomes only marginally. This is because the medicine and the hormone work differently, and the medicine's effect gets stronger with higher doses.

So, GLP-1 as a natural hormone is lower potency than medication. However, stimulating GLP-1 naturally can provide meaningful benefit — but without the costs and potential side effects or adverse reactions of medication.

GLP-1 myths

Misconceptions still abound with GLP-1 medications. Even for those taking them, the weight loss effect is not guaranteed. Also, diet and lifestyle behavior change remain crucial even with GLP-1 medication to achieve and maintain a healthy weight and reduce health risks.