How to Boost GLP-1 Naturally
Did you know that your body produces its own GLP-1? GLP-1 is a hormone that helps regulate appetite, support healthy blood sugar balance, and reduce cravings. It is released by cells in your gut in response to a number of factors. This article covers how to boost your body’s own production of GLP-1 naturally.
Please note: this article is not anti-GLP-1 medications. This article simply covers ways that you can enhance your body’s own production of GLP-1. Please work with your medical team to determine what’s right for you.
The Tips to Boost GLP-1 Naturally
Eat a Diet Rich in Protein
Protein is one of the strongest natural stimulators of GLP-1. The amino acids in proteins bind to receptors in the gut that release GLP-1.
Food sources of protein:
- Meat
- Fish and seafood
- Eggs
- Dairy products
- Beans and lentils
- Nuts and seeds
- Tofu
Fun fact: eating a protein-rich food that also contains calcium triggers even higher GLP-1 release. You can get this benefit from foods like Greek yogurt, cottage cheese, milk, and other cheeses.
Include High Fiber Foods in Your Diet
Fiber boosts GLP-1 production by feeding out good gut bacteria. These create short chain fatty acids that trigger the gut to release more GLP-1.
Food sources of fiber:
- Whole grains
- Legumes
- Fruits
- Vegetables
- Nuts
- Seeds
General fiber recommendations:
- 25+ grams per day for women
- 38+ grams per day for men
Be sure to increase your fiber intake slowly to prevent GI upset. For more details on this, check out my article: How to Eat More Fiber Without Getting Bloated.
Eat Healthy Fats
Unsaturated fats are strong GLP-1 stimulators. Unsaturated fats include monounsaturated fats and polyunsaturated fats (omega-3s and omega-6s). Healthy fats also promote satiety (feelings of fullness) and slow down gastric emptying.
Food Sources of Healthy Fats:
- Olive oil and avocado oil
- Nuts and seeds
- Fatty fish
- Avocado
How You Eat Matters
We always think about what to eat, but less often pay attention to how we are eating. Eating regularly throughout the day (every 3-4 hours) supports GLP-1 release. On the other hand, skipping meals reduces GLP-1 production. Another reason to avoid skipping meals. Eating within your circadian rhythm also supports GLP-1 production. Eat more earlier in the day, and try to limit eating right before bed.
Eating slowly has also been shown to trigger more GLP-1 release. In addition, eating protein and veggies first at meal time can increase GLP-1 production compared to eating carbohydrates first.
Other Lifestyle Factors
Exercise: both cardiovascular exercise and resistance training increase GLP-1 levels. The most important thing is finding a movement routine that you enjoy and are able to be consistent with.
Sleep: poor sleep impairs GLP-1 release. Aim for 7-9 hours of quality sleep per night.
Stress: when our cortisol levels are high, our bodies produce less GLP-1. Incorporate stress management tools like deep breathing or other modalities as you need.
I hope this article was helpful to give you some tips on how to boost your body’s production of GLP-1 naturally. If you would like further nutrition guidance, I work with patients 1:1. Click the ‘Services’ link above to schedule an appointment with me or another registered dietitian!
