GLP-1 (Glucagon-like peptide-1) is a hormone produced in the gut that plays a crucial role in regulating blood sugar levels and appetite. It has recently gained significant attention in the field of weight loss, especially because of its involvement in managing hunger and its potential use in obesity treatments.

Though most of the interest in GLP-1 comes from the promotion of drug treatments, you can do a LOT to support GLP-1 levels naturally, as well.

Ideally, when dealing with most health issues, I recommend doing all you can to naturally resolve them before resorting to medications. Most good integrative health doctors have that same philosophy.

So, if you’re looking to stimulate GLP-1 to make it easier to manage your weight, take advantage of the tips below.

1. Dietary Fiber

Soluble fiber, found in foods like oats, beans, lentils, fruits, and vegetables, has been shown to enhance GLP-1 secretion. Fiber slows digestion, promoting satiety and reducing appetite.

Resistant starches, found in foods like green bananas, cooked and cooled potatoes, and certain whole grains, can also increase GLP-1 levels by supporting gut health and fermentation in the colon, which produces short-chain fatty acids (SCFAs). These SCFAs stimulate GLP-1 release.

2. Protein Intake

High-protein diets are associated with increased GLP-1 secretion. Protein sources like eggs, lean meats, fish, and plant-based proteins (like beans and legumes) can stimulate GLP-1, helping to regulate hunger.

Whey protein in particular has been found to significantly stimulate GLP-1 production, as well as other satiety hormones.

3. Fermented Foods and Prebiotics

Prebiotics (like inulin, found in chicory root, garlic, and onions) and probiotics (found in fermented foods like yogurt, kefir, sauerkraut, and kimchi) can support a healthy gut microbiome. A healthy gut flora encourages the production of GLP-1 by promoting the formation of SCFAs during the fermentation process.

Gut health is crucial for the production of GLP-1 since much of it is produced in the gut lining.

4. Healthy Fats

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and flaxseeds, are linked to enhanced GLP-1 secretion. These fats also reduce inflammation in the gut, supporting better overall digestion and hormone regulation.

Monounsaturated fats, such as those from olive oil, avocados, and nuts, can also aid in improving GLP-1 levels.

5. Bitter Foods

Consuming bitter-tasting foods, such as dark leafy greens (like arugula, dandelion greens, and kale) and citrus peel, can stimulate GLP-1 production. These foods activate taste receptors in the gut, which are tied to hormone release, including GLP-1.

6. Physical Activity

Regular exercise, particularly resistance training and high-intensity interval training (HIIT), can boost GLP-1 levels. Exercise also improves insulin sensitivity, further supporting the role of GLP-1 in managing blood sugar and appetite.

7. Coffee and Green Tea

Coffee has been linked to higher GLP-1 secretion, especially after meals. The polyphenols and caffeine in coffee may have a role in stimulating GLP-1 release.

Green tea and its component epigallocatechin gallate (EGCG) have been shown to help increase GLP-1 levels. Green tea also promotes fat oxidation and metabolic health.

8. Herbs and Spices

Certain herbs like berberine and fenugreek have shown potential to increase GLP-1 levels. These natural compounds help modulate glucose metabolism and enhance gut health, indirectly promoting GLP-1 production.

Cinnamon has also been linked to improved blood sugar control and may increase GLP-1 levels.

9. Intermittent Fasting

Intermittent fasting has been associated with increases in GLP-1 levels. Fasting periods improve insulin sensitivity and reduce appetite, likely due to an increase in GLP-1 secretion during the refeeding period.

10. Adequate Sleep

Ensuring good quality sleep is important for overall hormonal balance, including the secretion of GLP-1. Chronic sleep deprivation has been shown to impair GLP-1 levels and increase hunger.

11. Gut Health and Probiotic Supplements

The gut-brain axis is tightly linked to GLP-1 production. Taking a high-quality probiotic supplement that supports gut health can indirectly help boost GLP-1 secretion, especially strains like Lactobacillus rhamnosus and Bifidobacterium species.

Get the Viral, Patented Gut-Brain System I Use & Recommend Every Day NOTHING in my 23-year career has helped so many people feel so good so fast! LEARN MORE

In faith, fitness, and fortitude, Tom Nikkola, CSCS ​

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