Looking to manage your weight without constant hunger? One key may lie in enhancing your body’s natural production of GLP-1 (Glucagon-like Peptide-1) – a hormone secreted by the small intestine after eating. GLP-1 helps regulate blood sugar, curb cravings, and control appetite by slowing digestion and helping you feel fuller, longer.
You might recognize GLP-1 from popular weight loss medications like Zepbound, Saxenda, and Ozempic. While effective, these drugs can be costly if not covered by insurance and often come with side effects.
Fortunately, you can support GLP-1 levels naturally through simple lifestyle changes.
Choose Soluble Fiber
Soluble fiber forms a gel-like substance in your gut, which not only slows digestion but also supports healthy cholesterol levels.
Top Sources: Oats, barley, rye, quinoa, apples, berries, bananas, citrus fruits, broccoli, carrots, Brussels sprouts, flaxseeds, chia seeds, and legumes.
Pro Tip: Increase fiber gradually and drink plenty of water to prevent gas and bloating.
Prioritize Protein
Of all macronutrients, protein is especially effective at triggering GLP-1 release and promoting satiety.
Top Sources: Chicken, fish, tofu, beans, Greek yogurt, and cottage cheese.
Pro Tip: Build meals with lean protein, fiber-rich carbs, and healthy fats to keep hunger at bay.
Add Healthy Fats
Healthy fats, especially those rich in omega-3s, also stimulate GLP-1 release and keep you feeling full.
Top Sources: Avocado, avocado oil, olive oil, olives, walnuts, flaxseed, and fatty fish like salmon, mackerel, and sardines.
Pro Tip: Cook with avocado or olive oil and include these fats daily.
Move Your Body
Physical activity – both low and high intensity – can give GLP-1 levels a boost.
Low-intensity: A 10-minute walk after meals helps support digestion and fullness.
High-intensity: Quick bursts of cardio or strength training raise GLP-1 and rev up your metabolism.
Pro Tip: Not sure where to start? A personal trainer can help you create a fitness routine that aligns with your goals and supports your body’s natural hunger regulation.
And at Waverley Oaks, you don’t have to go it alone. We have an entire team of experienced professionals ready to guide you, motivate you, and help you feel your best.
Content submitted by Janyce Gately MS, RD, LDN, CHC
Want help building balanced meals that support natural GLP-1 production? Reach out to Registered Dietitian, Janyce, at janyceg@waverleyoaks.com for personalized support!