The 7 Best Natural Ways to Boost GLP-1 Levels & Your Metabolism

Buzzy weight-loss medications like Ozempic, Wegovy, and Mounjaro work by mimicking a hormone called glucagon-like-peptide-1 (GLP-1), which your body naturally produces. 

GLP-1 helps with blood sugar regulation, digestion, metabolism, and, to put it simply, helping you feel more full and for longer, which of course can help with weight management. 

If you’re more holistic-minded, this might make you think: can I increase GLP-1 naturally, instead of relying on a medication to do it artificially? 

If you’re thinking this way, I love it, and the answer is yes. 

There are several things you can do to stimulate your body’s natural production of GLP-1, from eating certain kinds of foods to supplementing with herbs to intermittent fasting and more. 

Just to be clear, there are some important differences between taking a GLP-1 receptor agonist (like Ozempic) and following dietary and lifestyle strategies to increase GLP-1 release. 

With a medication like Ozempic, you might see faster and more dramatic weight loss results. However, you may also experience serious side effects, and you will likely have to keep taking the drug forever – because you’re not addressing any of the underlying causes behind your weight gain or weight loss resistance. 

With natural strategies like the ones I’m about to share, you’re really helping to support your body’s natural metabolic processes, which should lead to healthier, more sustainable weight loss over time.  

1. Eat A Balanced Diet

A balanced, whole-foods based, anti-inflammatory diet is what I would recommend to anyone, and certainly to anyone who is looking for help with weight loss. But let’s get more specific here, because there are a few kinds of foods in particular that can make a big difference when it comes to boosting GLP-1. 

Just to back up for a second, eating (in general) triggers GLP-1 production. This hormone is produced by both your gut and your brain when you eat food, and it’s a big part of what tells your body you’re full when you’ve had enough. (It also performs other metabolic functions when you eat, like signaling to your pancreas to release insulin). 

But some foods have been shown to trigger a greater release of GLP-1, which means better appetite control, blood sugar control, and metabolic function. These are the ones we’ll focus on here.  

Protein 

Eating enough protein helps to keep you full and satisfied for longer, in part because protein increases the release of GLP-1, as well as another satiety influencing hormone (peptide YY, or PYY). (1) 

Best options: 

Focus on lean protein sources including poultry and wild-caught fish. Eggs are another great protein source, and egg consumption has been associated with increased GLP-1 secretion, decreased post-meal blood sugar levels, decreased food intake following the meal, and reduced feelings of hunger. (2, 1)

And don’t forget about nuts! Nuts are a triple threat when it comes to GLP-1 production, as they’re rich in protein, fiber, and healthy fats, three key GLP-1 boosting nutrients. 

Bonus points:  

Combining protein with calcium has been shown to significantly boost GLP-1 levels. (3) While many people immediately associate calcium with milk or cheese, dairy isn’t great for everyone’s digestion, so I would suggest looking into alternative calcium sources – of which there are many. Chia seeds, sardines, beans, lentils, almonds, and edamame are a few of my favorite options. 

Healthy Fats

I’m a huge fan of healthy fats for their myriad health benefits, including boosting GLP-1 secretion. Monounsaturated fats and omega-3 fatty acids in particular have been shown to help increase GLP-1, manage appetite, and support healthy weight loss. (4) 

Best options: 

A few great, research-backed healthy fat choices for boosting GLP-1 include olive oil, avocados, nuts, and fatty fish like salmon and sardines. 

For example, adding a whole avocado to a meal has been shown to increase levels of GLP-1 and PYY, as well as insulin secretion, more than the same meal without the avocado. (5) 

Bonus points: 

It’s always a good idea to consider overall patterns, not just individual foods. An overall diet high in healthy fats like olive oil (such as the Mediterranean diet) has been shown to lead to better blood sugar control and increased GLP-1 levels compared to a diet high in saturated fats. (1) 

Fiber

Dietary fiber, and especially fermentable fiber, is one of the most important components of a GLP-1 boosting dietary strategy. Fermentable fibers, which are found in various kinds of fruits, vegetables, grains, and legumes, act in two ways to increase GLP-1 secretion. 

First, these usually soluble fibers help to slow down digestion, leading to a more gradual release of glucose into the bloodstream, triggering GLP-1 production. 

Then, fermentable fibers are broken down by your gut bacteria (instead of being digested like most other nutrients). When your gut bacteria consume these fibers, they produce short-chain fatty acids like butyrate, which also trigger the release of GLP-1. (1) 

You’re also helping to feed your good gut bacteria and support a healthy microbiome, which is essential for metabolism and weight management. Gut dysbiosis (an imbalance in the microbiome) has also been shown to lead to GLP-1 resistance, meaning your body doesn’t properly respond to GLP-1 even when it’s released. (6) 

Best options: 

Artichokes, asparagus, apples, bananas, onions, lentils, beans, and sunchokes are a few examples of fermentable fibers that boost GLP-1 secretion. 

Bonus points: 

There’s an important caveat here, which is that fermentable fiber isn’t good for everyone at all times in their healing journeys. For those who have SIBO and/or IBS, these foods can exacerbate the problem by feeding overgrown gut bacteria. 

If this sounds like you, don’t worry. While you work on healing your gut, you can focus specifically on high fiber but low FODMAP foods. These include chia seeds, quinoa, flax meal, and psyllium. 

2. Exercise Regularly 

We all know that exercise is good for us, and good for weight loss, but sometimes I like to stop and think about all of the different unique ways it actually exerts its benefits. 

One way it helps is by naturally boosting levels of GLP-1. Moderate and high intensity exercise have been shown to increase GLP-1 production for both healthy individuals and those with obesity. (7) 

Some studies suggest that a combination of aerobic and resistance training may be especially helpful. It also seems that any kind of exercise, including low intensity exercise, helps. (8) 

My suggestion is to aim for balance (make an effort, but don’t overdo it) and to find an exercise routine that you enjoy and can stick to consistently.

LISTEN: The Silent Saboteur To Sustainable Weight Loss + Hidden Links To Healthy Metabolism  

3. Prioritize Getting Quality Sleep

When we don’t get enough sleep, our hormones overall can become imbalanced and dysregulated. GLP-1 is no exception. When you’re sleep deprived, research has shown that release of post-meal GLP-1 is delayed, which keeps you from feeling full when you should. (9) 

This and other hormonal disruptions from lack of sleep can also lead to an increased appetite and increased cravings for sugar, salt, or refined carbohydrates. 

Getting 7-9 hours of sleep per night is important, but we often struggle with putting that into practice. How can you adjust your routine and your lifestyle to make this a priority? Creating a bedtime routine and a clear sleep schedule makes all the difference, so it’s worth sitting down and thinking about what that looks like for you. 

4. Try Intermittent Fasting

There is some research showing that fasting can influence GLP-1 levels. (10) While more research is needed to help us understand exactly what these effects are, one thing we do know is that intermittent fasting offers many of the same benefits as GLP-1 when it comes to supporting metabolism, blood sugar control, and weight loss. 

Combining this strategy with GLP-1 boosting foods and practices can help to supercharge your metabolism and overall health. 

There are several ways to introduce intermittent fasting into your life. If you’re new to fasting, I would recommend starting small by gradually increasing the amount of time between your last evening meal and your first daytime meal. You can learn more about both beginners and advanced strategies in my guide to intermittent fasting.  

Note that intermittent fasting isn’t right for everyone. People with diabetes and those who are taking certain kinds of medications should usually not try fasting. Fasting is also not recommended for people who are pregnant or breastfeeding. It’s always best to speak with a practitioner to see if fasting is right for you and your unique health profile. 

5. Manage Your Stress Levels

Stress can be all-consuming for our bodies, as we naturally dedicate more of our resources to fighting the threat (even if it’s imagined) instead of focusing on things like hormone regulation and efficient digestion. 

When stress is chronic, this can lead to significant issues with digestive and hormonal function. Stress triggers the release of cortisol, which in turn reduces the production of GLP-1. (11) Stress and excess cortisol can also disrupt other hormones and overall metabolism, and increase appetite and cravings. 

Practices like meditation, yoga, tai chi, walking in nature, breathwork, and grounding can all help to improve stress management and reduce chronic stress. 

Mindful eating can also make a positive difference. (12) Try to slow down and focus on your meal itself while you’re eating (rather than distracting yourself with Netflix, for example). This is both a helpful mindfulness practice in and of itself, and a way to help make sure you feel yourself getting full before you become uncomfortable from overeating.