Natural GLP-1: Ways To Increase GLP-1 in Your Body

GLP-1 is a natural hormone that plays a big role in how your body manages energy, appetite, and overall balance. You might’ve heard about GLP-1 in the context of medications or injections. Here’s the good news: your body already knows how to produce it. 

With a few supportive lifestyle choices, you may be able to naturally encourage that process.

What is GLP-1?

GLP-1 stands for glucagon-like peptide-1. It’s a natural hormone your body makes, mostly in your gut, and it plays a big role in how you feel after eating. 

GLP-1 is an important messenger. It helps you feel full, tells your body to slow down digestion, and even helps keep your energy levels more steady. 

GLP-1 is one of the reasons you can eat a nourishing meal and feel satisfied afterward. While medications that mimic GLP-1 have gained popularity recently, you can actually support your body’s natural production of this hormone through everyday lifestyle choices. 

Eat more fiber-rich whole foods

Fiber is key for satiety. Fiber slows down digestion, which helps you feel fuller longer and naturally encourages your body to release more GLP-1.

Foods like oats, lentils, beans, chia seeds, apples, leafy greens, berries, and sweet potatoes are packed with naturally satiating fiber. Any whole, plant-based food can support digestion and steady blood sugar levels while providing essential nutrients.

Get plenty of healthy fats

Healthy fats can also support your body’s natural GLP-1 production. Fats help you feel satisfied after a meal and play a role in hormone regulation, including the release of GLP-1.

Not all fats are created equal. Your body needs fat, but it prefers healthy fat that it can easily use for nourishment. Avocados, extra virgin olive oil, nuts and seeds, and fatty fish like salmon or sardines are packed with these healthy fats.

Chew slowly and savor your meals

How you eat matters just as much as what you eat. When you slow down, chew thoroughly, and take time to actually taste your food, your body has the space it needs to recognize fullness and satiety.

A little pause gives GLP-1 a chance to do its job. The next time you sit down for a meal, treat it like a meaningful activity rather than a task you rush through. Pay attention and be present while you're eating to give all your body's processes a moment to become synchronized.

Focus on protein-rich food

Protein is another key player when it comes to supporting your body’s natural GLP-1 response as well as your overall metabolic health and weight management. It helps with satiety and energy after meals.

Include a high-quality source of protein with each meal. Even if you prefer to avoid meat, you still have plenty of options. Try eggs, tempeh, tofu, Greek yogurt, quinoa, wild-caught fish, poultry, or hemp seeds.

Support your gut health

A happy gut can support nearly every function in your body, including the natural production of GLP-1. Your gut lining and your gut bacteria both play a role in GLP-1 secretion.

Your gut craves good bacteria. You can eat fermented foods like sauerkraut, kimchi, or kefir to promote the balance of beneficial bacteria in your digestive tract. Include prebiotic foods like garlic, onions, and leeks to encourage your body's natural balancing processes.

It's crucial to stay hydrated. Your digestive tract relies heavily on water to cleanse itself and eliminate waste. It's very important to keep things flowing so that harmful bacteria don't have a chance to hang around.

Highly processed foods and refined sugar can make it hard for your digestive system to work properly. This doesn't mean that you should write off brownies or pizza forever. It simply means that you should be mindful about how often you eat them and the way you balance them with the rest of your diet.

Move your body intuitively

You don’t need to spend hours at the gym to support your natural GLP-1 levels. Gentle movement can do wonders. Consistent movement, especially right after eating, can encourage your body to produce more GLP-1 naturally.

Find a simple and sustainable way to incorporate more movement into your daily routine. Take a walk after dinner. Do a few yoga stretches in the morning. Try a weekend hike or nature walk. Whatever gets your body flowing and your breath moving counts. And when it feels enjoyable, you’re more likely to stick with it.

Prioritize sleep

Sleep is crucial for almost every process within your body. When you’re well rested, your hormones (including GLP-1) are more likely to work in harmony.

Lack of sleep can make it harder for your body to regulate appetite and fullness. A good night’s rest is a natural way to keep everything working the way it should.

Create a bedtime routine that helps you unwind. Maybe it includes a warm cup of tea, gentle stretching, journaling, or calming music. As long as it's something you enjoy, you're more likely to stick to it. 

Soak up some sunlight

GLP-1 release and vitamin D have a symbiotic relationship. Adequate vitamin D may be able to promote the efficacy of your naturally occurring GLP-1. 

A bit of natural light during the day can increase vitamin D production help you feel more awake, more grounded, and more in tune with your body’s rhythms.

Aim for 15 to 20 minutes of natural light each day, if possible. Morning sunlight is especially helpful for syncing your body clock and promoting calm energy throughout the day. Don't forget sunscreen.

Reduce stress where you can

Chronic stress can impact your body in all sorts of subtle ways, including your ability to naturally regulate appetite and fullness. That can influence how your body uses hormones GLP-1 and the sleep hormone melatonin.

Try building calming rituals into your day that help you reset, even if just for a few minutes. Deep breathing, body scan meditation, journaling your thoughts, or incorporating a full spectrum CBD tincture into your routine may help you find inner calm. 

Stay consistent

The real secret to naturally supporting GLP-1 hormone in your body isn’t a single food, diet, or supplement. It’s the daily rhythm of small choices that support your body’s natural flow.

Some days you’ll hit all the checkmarks. Other days, not so much. That’s okay. No wellness routine is going to produce big, noticeable changes overnight. As long as you're consistent in your approach to making mindful choices, you'll see the results over time.

The bottom line

Your body already knows what it’s doing. GLP-1 is just one part of a complex and interconnected array of systems that keep you healthy. You don’t have to overhaul your life or follow a rigid plan to support it. Just start with a few simple shifts. Add color to your plate. Move when it feels good. Rest when you’re tired. 

Sunmed is here to help you support your wellness naturally. 

Sources:

Glucagon-like peptide-1 receptor: mechanisms and advances in therapy | Nature

Dietary fiber: Essential for a healthy diet | Mayo Clinic

What Is Fat? Why You Need Fats | Cleveland Clinic

Fermented foods can add depth to your diet | Harvard Health