How to Increase Your GLP-1 Naturally: Part 2

In my last blog, I talked about how you can naturally increase GLP-1 production in your body, which is great news for anyone looking to manage their weight and improve metabolic health without relying on medications. If you missed that post (read it here), I highly recommend you check it out first because I gave you some foundational info on GLP-1, Akkermansia Muciniphila, and how a healthy gut can lead to better blood sugar balance and a healthier weight.

Practical Tips and Simple Steps

But now, let’s get into the how-to—the nitty-gritty of what you can do every day to support your body’s natural GLP-1 production. I’m here to give you real, actionable steps that you can start implementing today, whether you’re trying to avoid medications like Ozempic, prefer a natural approach, or simply want to feel your best. Let’s dive in!

1. Feed Your Gut with Fiber and Healthy Fats

A key part of boosting GLP-1 production is nourishing your gut, and that means eating the right kinds of foods. Specifically, foods high in fiber and healthy fats play a big role in stimulating GLP-1 release.

Here’s what you need to know:

• Fiber: Your gut bacteria thrive on fiber, and when they do, they produce beneficial short-chain fatty acids (SCFAs) like propionate, acetate, and butyrate. These SCFAs then help regulate blood sugar, improve insulin sensitivity, and support healthy fat storage. Foods that are high in fiber include:
  • Leafy greens (spinach, kale, arugula)
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Whole grains (oats, quinoa, barley)
  • Legumes (lentils, chickpeas, beans)
  • Berries (raspberries, blackberries, blueberries)
• Healthy Fats: Incorporating healthy fats into your meals helps regulate blood sugar and can stimulate the release of GLP-1. These fats also support your brain and heart health. Here are some of the best options:
  • Avocados
  • Olive oil (go for extra virgin for the best quality)
  • Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
  • Fatty fish (salmon, sardines, mackerel—great sources of omega-3s)

Practical Tip: Start your day with a fiber-packed breakfast. Think oatmeal with chia seeds and a handful of berries, or a green smoothie with spinach, flaxseeds, and avocado. Both options will keep you full, balance your blood sugar, and support healthy GLP-1 levels.

2. Fermented Foods for a Healthy Gut

Fermented foods are an absolute powerhouse when it comes to gut health. Not only do they introduce beneficial bacteria into your gut (like Lactobacillus and Bifidobacterium), but they also help support your body’s natural GLP-1 production. If you need an extra boost, I use The GLP1 Pro, by Pendulum with my clients (the link gives you a 10% discount).

Here’s what to include:

• Kimchi and Sauerkraut: These fermented vegetables are loaded with beneficial probiotics that support gut health and boost GLP-1.
• Yogurt: Choose unsweetened, full-fat Greek yogurt for the best nutritional profile. The live cultures in yogurt are fantastic for improving gut flora.
• Kefir: A fermented dairy drink that’s rich in probiotics, perfect for sipping or adding to smoothies.
• Miso and Tempeh: Great plant-based sources of probiotics, perfect for adding to soups, stews, or salads.

Practical Tip: Aim to include at least one fermented food in your diet each day. You could add kimchi to your lunch bowl, enjoy a small serving of yogurt as a snack, or mix some miso into your vegetable stir-fry. Little additions like this can make a big difference over time!

3. Incorporate Gut-Boosting Spices and Supplements

Certain herbs, spices, and natural supplements have been shown to help increase GLP-1 production and support metabolic health. These can be easily incorporated into your meals or taken as supplements.

Here are some of the top contenders:

• Berberine: A powerful herb that has been shown to improve insulin sensitivity and increase GLP-1 levels. It’s available in supplement form, but if you’re new to berberine, be sure to consult with your healthcare provider first.
• Cinnamon: Not just a delicious addition to your coffee or oatmeal, cinnamon has been shown to help balance blood sugar and promote GLP-1 secretion. It’s also full of antioxidants, making it a great addition to your diet.
• Curcumin: The active compound in turmeric, curcumin has anti-inflammatory properties and can help improve insulin sensitivity, potentially boosting GLP-1 production. To get the most benefit, pair it with black pepper to enhance absorption.
• Resveratrol: Found in red wine (in moderation), grapes, and berries, resveratrol is an antioxidant that supports overall metabolic health and may help boost GLP-1.

Practical Tip: Start by adding cinnamon to your morning oatmeal, smoothies, or even your coffee. If you’re feeling adventurous, add turmeric and black pepper to your veggie stir-fries or soups. For a supplement, berberine can be taken as directed on the bottle (but again, check with your doctor first).

4. Exercise to Stimulate GLP-1

We can’t talk about weight management and metabolic health without mentioning the power of movement. Regular physical activity can help increase GLP-1 levels, improve insulin sensitivity, and support your overall health.

Here’s the deal:

• Strength Training: Lifting weights or doing resistance training exercises helps your muscles become more sensitive to insulin, and it can also boost GLP-1. It doesn’t take hours at the gym—two to three sessions per week with exercises targeting major muscle groups is a great start.
• Cardio: Aerobic exercise, such as brisk walking, jogging, or cycling, has been shown to increase GLP-1 levels and improve blood sugar regulation. Aiming for at least 150 minutes of moderate-intensity cardio per week is ideal, but even shorter bursts of exercise can have benefits.

Practical Tip: Find a type of exercise that you enjoy and make it a regular part of your routine. It could be a dance class, a quick walk after dinner, or a home workout with bodyweight exercises. Consistency is key—just 30 minutes a day can have a significant impact.

5. Mindful Eating and Stress Management

Last but not least, stress and how we eat are huge factors in managing blood sugar and supporting GLP-1 production. When you’re stressed, your body can produce cortisol, which can actually reduce GLP-1 production and make it harder to lose weight. Plus, if you’re eating on the go or distracted, your body doesn’t properly signal hunger and fullness cues, which can disrupt your metabolism.

Here’s what you can do:

• Practice mindful eating: Slow down, savor your food, and pay attention to how it makes you feel. This helps you tune into your body’s natural signals, which can improve digestion and help regulate blood sugar.
• Stress management: Find ways to relax and de-stress, whether that’s through deep breathing, yoga, meditation, or even just taking a walk in nature. Managing stress is essential for balancing hormones and supporting overall well-being.

Practical Tip: Set aside at least 10 minutes each day to practice deep breathing or mindfulness. Consider journaling your meals and how they make you feel—this helps you stay present and aware during meals.

Final Thoughts

Increasing GLP-1 production naturally doesn’t have to be complicated. By focusing on gut health, adding specific foods and spices to your diet, incorporating regular exercise, and managing stress, you’re setting yourself up for success—both in terms of weight management and overall health.

Remember, there’s no one-size-fits-all approach to nutrition, so take what works best for you and your lifestyle. If you need extra guidance, don’t hesitate to reach out—I’m here to support you on your journey!

P.S. Looking for a diabetes toolkit with info on how to boost your GLP-1 levels? Grab your diabetes toolkit [here]! And if you’re ready to dive deeper, my “Strong Body, Strong Mind” class for women 40+ is just around the corner! We’ll talk all about metabolism, sustainable weight loss, and how to break free from the dieting cycle. Click here for more details!