Need to lose weight but GLP-1 prescription injections are not for you? Reached your goal weight using medication but need help maintaining? GLP-1 (glucagon-like peptide-1) is a powerful hormone that helps regulate blood sugar, reduce appetite, and support weight management. Many people don’t realize that there are natural ways to stimulate your body’s own GLP-1 production. Here are a few evidence-backed strategies you can start incorporating today:
1. Eat More Fiber-Rich Foods
Soluble fiber found in foods like oats, apples, flaxseed, chia, and legumes helps stimulate GLP-1 release in the gut. It slows digestion, stabilizes blood sugar, and helps you feel fuller longer.
2. Prioritize Protein
Eating adequate protein—especially at breakfast—can trigger GLP-1 and support satiety throughout the day. Consider whole-food protein sources like eggs, nuts, lentils, and clean protein powders.
3. Include Healthy Fats
Healthy fats, such as those found in avocados, olive oil, and fatty fish, may enhance GLP-1 secretion. They also help regulate appetite and improve metabolic health.
4. Get Moving
Exercise, especially aerobic activity like walking, biking, or swimming, has been shown to naturally increase GLP-1 levels. Even 30 minutes a day can make a difference.
5. Consider Fermented Foods
A healthy gut microbiome is linked to higher natural GLP-1 production. Fermented foods like sauerkraut, kimchi, kefir, and miso can support this beneficial gut balance.
6. Try Intermittent Fasting
Emerging research suggests that intermittent fasting may help boost GLP-1 by enhancing insulin sensitivity and optimizing gut hormone function. Be sure to consult a provider before starting any fasting routine.
7. Natural Supplements
Certain supplements may support GLP-1 activity and metabolic function:
- Berberine – Mimics some effects of GLP-1 and supports insulin sensitivity.
- Curcumin (Turmeric) – May stimulate GLP-1 secretion and reduce inflammation.
- Probiotics – Especially strains like Lactobacillus and Bifidobacterium, which support gut health and hormone balance.
- EGCG (from Green Tea) – Supports metabolism and may enhance GLP-1 response.
- Amarasate (Hops Extract) – Calocurb is patented formula that supports satiety.