Natural Ways to Boost GLP-1
At Lovely Meds, we believe that you should feel empowered to take care of your body. Developing a better understanding of GLP-1 is a great place to start, regardless of whether you're on a health journey or simply curious about how your body functions.
You might have heard of GLP-1s through weight-loss medications that have gained popularity. However, did you know that your body is already doing this on its own? There are natural, everyday ways to increase your body's production of GLP-1, and the results are fantastic.
So, What Is GLP-1?
Glucagon-like peptide-1 is known as GLP-1. After you eat, this hormone is released in your stomach, and it has a significant impact on how your body processes food.
Here's what it does:
Reduces the likelihood of overeating by alerting your brain that you're full
Prolongs the feeling of fullness by slowing down digestion.
Encourages your body to release insulin when necessary, which lowers blood sugar
It’s a hormone that works quietly behind the scenes, but it makes a huge impact on how we feel and function every day.
How Can You Support GLP-1 Naturally?
It's easy to support your body's natural production of GLP-1, when you make small, consistent changes.
Here are some scientifically supported strategies to support your body's natural functions:
1. Prioritise Protein and Fibre
One of the best ways to encourage your body to produce GLP is to eat meals that are high in protein and fibre. Fibre and protein slow down digestion and prolong feelings of fullness.
Try:
Eggs, fish, Greek yogurt, lentils, and beans
Leafy greens, oats, apples, and chia seeds
Bonus: These foods also support balanced energy and better digestion.
2. Include Healthy Fats
Knowing the right fats is essential for hormone health, brain function, and even appetite control. When it comes to supporting GLP-1, healthy fats can actually play a key role.
Healthy fats can be very important for supporting GLP-1. Omega-3 fatty acids are heart-healthy, anti-inflammatory fats that can be found in foods like walnuts, chia seeds, flaxseeds, and fatty fish (such as salmon, sardines, and mackerel).
In addition to promoting general health, omega-3 fatty acids have been connected to improved hormonal signalling, which includes GLP-1 function. That means they may help your body respond better to the fullness cues that GLP-1 helps trigger.
Easy ways to add healthy fats into your day:
Drizzle extra virgin olive oil on steamed veggies or salads
Snack on a small handful of raw almonds or walnuts
Stir chia seeds into your yogurt or smoothie
Add a few slices of avocado to your toast or sandwich
Cook with cold-pressed avocado oil for a neutral, high-heat option
3. Add Fermented Foods for Gut Health
One of the best ways to support your gut? Fermented foods.
Fermented foods are rich in probiotics— the live bacteria that help maintain the balance of your gut microbiome, and are abundant in fermented foods. The release of GLP-1 and other hormones that impact mood, appetite, and even blood sugar regulation can be favourably impacted by a healthy gut.
Try these simple fermented foods that are high in probiotics:
Kefir – a tangy, drinkable yogurt packed with beneficial bacteria
Kimchi – a spicy Korean dish made with fermented cabbage and radishes
Sauerkraut – fermented cabbage that's delicious on salads or sandwiches
Miso – a savory paste made from fermented soybeans, often used in soups
Tempeh – a hearty, fermented soy product with a nutty flavor
Not sure where to start?
If fermented foods are new to you, ease in gently. Try:
A spoonful of sauerkraut alongside your lunch
A splash of kefir in your morning smoothie
A miso soup before dinner
4. Move Your Body Regularly
Exercise doesn’t have to be intense to be effective. Walking, dancing, swimming—whatever you enjoy—can naturally support GLP-1 activity.
Studies show that regular movement increases the GLP-1 response, particularly after meals. So next time you take a stroll after dinner, know you’re doing something kind for your body.
Some ways to move that support your hormones:
A brisk walk after meals (great for digestion and GLP-1)
Dancing in your living room to your favorite playlist
A peaceful swim or splash around in the pool
Yoga, stretching, or light strength training
Cycling, gardening, or playing with the kids outdoors
These activities help your muscles use glucose more efficiently, and they also signal your body to produce more GLP-1—especially when done after eating. Just 20–30 minutes of movement most days can make a meaningful difference.
5. Sleep—Seriously, It Matters
We get it—life is busy. But sleep isn’t a luxury, it’s essential. Lack of sleep can throw off all kinds of hormones, including GLP-1.
So what happens when sleep is disrupted?
GLP-1 levels drop, meaning your brain doesn’t get the “I’m full” signal as clearly
Ghrelin (your hunger hormone) increases, making you crave high-calorie foods
Blood sugar regulation becomes harder, which can impact energy and focus
Even one or two nights of poor sleep can throw things out of balance, leaving you feeling hungrier, foggier, and more fatigued.
Here's how to give your body the rest it needs:
Aim for 7 to 9 hours of quality sleep each night
Create a calming evening routine—try reading, a warm bath, or herbal tea
Keep your bedroom cool, dark, and screen-free if possible
Try to go to bed and wake up around the same time each day, even on weekends
6. Explore Natural Nutrients (Mindfully)
Some natural compounds may gently support GLP-1 production. These include:
Berberine (a plant compound found in herbs like goldenseal) - improve insulin sensitivity, regulate blood sugar levels, increase GLP-1 release naturally in the gut
Curcumin (the active part of turmeric) - can reduce inflammation in the gut and stimulate the release of GLP-1 through gut-brain signaling
Green tea extract (EGCG) - may help enhance GLP-1 levels after meals, support stable energy levels and appetite control
These natural substances can be beneficial supplements to your wellness regimen, but they shouldn't be used in place of medication or medical advice. Always consult your healthcare provider before starting any supplements if you are currently taking prescriptions, particularly for blood pressure or blood sugar.
How Lovely Meds Helps You
Our goal at Lovely Meds is to make you feel encouraged as you pursue wellness. We help you discover long-term solutions for your weight loss and health issues.
For those who have been struggling with their weight, often for years and feel hopeless despite with little to no results, GLP-1 treatments may be right for you. These treatments are not quick fixes; rather, they help your body better control blood sugar, hunger, and digestion while allowing you to form long-lasting habits.
We understand that everybody is different, and we make every effort to offer knowledgeable guidance on your weight loss issues.