What you’ll learn:
- GLP-1 is a hormone that helps regulate blood sugar and appetite, making it crucial for energy management and weight loss.
- Natural methods, such as high-fiber foods, protein, healthy fats, and regular exercise, can support GLP-1 production, but they won’t be as effective as medications.
- Combining GLP-1 boosting foods and lifestyle strategies with medical treatments can yield better weight management results.
If you’ve heard of GLP-1, it’s probably in the context of weight loss medications like Ozempic®. Originally approved to treat type 2 diabetes, Ozempic® has gained major attention for its off-label use in weight loss. But what makes it so effective?
Ozempic® is part of a class of medications called GLP-1 receptor agonists, which also includes FDA-approved weight loss drugs like Wegovy® and Zepbound®. These medications are called GLP-1 receptor agonists because they mimic a hormone your body already makes: GLP-1. This hormone is naturally released after eating or exercising and plays a big role in regulating appetite, slowing digestion, and keeping blood sugar levels stable. Medications like Ozempic® enhance these effects, helping people feel fuller longer and eat less, leading to weight loss over time.
While GLP-1 medications are powerful, they’re not for everyone, and they can be expensive. That’s why many people are looking into natural ways to boost their body’s own GLP-1 production through specific foods, supplements, and lifestyle habits. This curiosity has even inspired viral trends like the “Oatzempic” drink or “natural Mounjaro®” teas.
So, do these natural hacks actually work? Some research does suggest that certain habits and nutrients can encourage GLP-1 release, but the effects are typically mild compared to prescription medications. Still, these strategies can play a helpful supporting role in a sustainable health plan. Let’s take a closer look at what actually works—and what doesn’t.
What is the hormone GLP-1 and what does it do?
GLP-1, or glucagon-like peptide-1, is made in the gut by L-cells, which are specialized cells found in the small intestine and colon. These cells release GLP-1 into the bloodstream, where it stimulates insulin production and prevents blood sugar spikes. It also slows down how fast food leaves the stomach, keeping you full longer.
But GLP-1’s job doesn’t stop there. It also sends signals to the brain to help control appetite and reduce cravings. Since people with BMIs of 27 or higher may have a weaker GLP-1 response, boosting this hormone can be helpful. Healthy habits like eating foods that are high in fiber, lean protein, and healthy fats can help stimulate GLP-1 release. Let’s go through some of the research.
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Healthy habits that increase GLP-1 levels
Making changes to your diet, movement, and daily habits can support your body’s natural GLP-1 production. While these won’t have the same effects as GLP-1 medications, they just happen to be healthy habits that can help you get healthier and lose weight if needed. Here are some easy, natural ways to encourage GLP-1 release:
- Eat foods that support GLP-1 production. High-fiber foods, protein, and fermented foods can help stimulate GLP-1 while keeping you full and supporting overall health. We’ll dive into specific food choices below.
- Get your body moving. Exercise—whether it’s walking, strength training, or dancing—may naturally boost GLP-1 levels while supporting weight loss and energy levels.
- Catch those Z’s. Quality sleep helps regulate hormones, including GLP-1. Aim for 7-9 hours each night to keep your body balanced.
These strategies may not work as fast as medications, but they’re great ways to support your body’s GLP-1 production while improving overall health.
Can natural methods increase GLP-1 enough to lose weight?
Healthier habits like those above can help you lose weight in the presence of a calorie deficit, but they will never compare to the effects of GLP-1 medications. Medications that contain semaglutide (Wegovy® and Ozempic®) or tirzepatide (Zepbound® or Mounjaro®) will result in more weight loss than diet and exercise changes alone.
Studies show that Ozempic® and Wegovy®, two injectable semaglutide medications, can lead to an average loss of 15% or more of body weight over about 16 months. Tirzepatide medications, Zepbound® and Mounjaro®, can lead to even more, an average of 21% in 16 months. Natural approaches like increasing your fiber intake can help you feel fuller and support steady weight management, but the results are likely to be much more modest.
Why? While certain foods and habits can encourage GLP-1 release, they don’t provide the same sustained appetite suppression or metabolic shifts as prescription treatments. GLP-1 medications are designed to amplify and prolong GLP-1’s effects, leading to significantly greater weight loss than diet alone.
That said, natural strategies still play an important role in weight management and are key to maintaining weight loss even with GLP-1 therapy. Think of it like layering small wins, each of which gives your body a gentle push in the right direction. Plus, they work alongside other strategies, including medications, if you’re using them.
Natural GLP-1 boosters are especially helpful for anyone looking to maintain or gradually lose weight. If you’re not ready for medication or want to improve your body’s natural appetite regulation, these small shifts can make a noticeable difference over time. No matter where you are on your journey, sustainable habits are key, and these are worth building.
Foods that can increase GLP-1 naturally
Want to give your GLP-1 levels a natural push? Your grocery list might be a good place to start. What you eat—and even how you eat—can make a difference. A study suggests that certain nutrients and eating habits may help your body produce more GLP-1, supporting appetite regulation and balanced blood sugar. While food alone won’t replace medications, it can be a great way to support your body’s natural rhythm.
Here are some GLP-1-friendly foods to add to your plate:
- Load up on fiber-rich foods like black beans, lentils, quinoa, Brussels sprouts, and oats. Research suggests these foods may help stimulate GLP-1 production by influencing gut hormone release and supporting the growth of GLP-1-producing L-cells. This natural boost can help regulate appetite and keep hunger at bay.
- Add some healthy fats to your plate with foods like olive oil, avocados, salmon, and walnuts. A study suggests that fats, especially monounsaturated ones like those in olive oil, can trigger a strong GLP-1 response. In fact, this study also found that healthy fat intake led to a bigger GLP-1 boost compared to protein or carbs.
- Increase your protein intake. Foods like eggs, lean meats, and nuts not only help with muscle maintenance but also play a role in appetite regulation. Research shows that consuming at least 35 grams of protein in a meal can significantly increase GLP-1 levels while also lowering ghrelin, the hormone that signals hunger. It’s like giving your fullness signals a little extra oomph.
- Get friendly with fermented dairy products like yogurt and kefir. According to a study, these foods can slow digestion, help your body release more satiety hormones like GLP-1, and keep you feeling fuller for longer.
- Try polyphenol-rich foods like spinach, kale, and Swiss chard. Research suggests polyphenols found in these dark leafy greens may slow GLP-1 breakdown, helping it stay active longer in the body. Adding more of these nutrient-dense greens to your diet could be a natural way to support your body’s GLP-1 production.
Adding these foods to your diet is a great step, but there’s no magic meal or trendy drink that will match the effects of GLP-1 medications. While “natural Mounjaro®” and other social media trends try to suggest otherwise, real results require a combination of science-backed treatments and sustainable lifestyle choices.
Lifestyle strategies to boost GLP-1
Your daily habits can influence how your body produces and responds to GLP-1. The way you move, eat, and sleep all play a role in supporting your body’s natural GLP-1 production. A few small but consistent changes can make a big difference over time.
Here are a few ways to naturally give your GLP-1 levels a boost:
- Move your body regularly. Both aerobic exercise and resistance training can encourage GLP-1 secretion. In fact, when people combine physical activity with GLP-1 treatments, they see nearly 23% more weight loss compared to medication alone.
- Give intermittent fasting a try. This eating pattern could enhance how your body responds to GLP-1. One study found that longer fasting durations were linked to a greater GLP-1 response after eating, suggesting that intermittent fasting may help your body release more of this hormone. While more research is needed, these findings indicate that spacing out meals strategically might give your GLP-1 levels a natural boost.
- Make sleep a priority. Not getting enough shut-eye can throw off your hormone balance, including GLP-1. Aim for at least six to eight hours of quality sleep each night to keep your body’s natural rhythms humming along.
Lifestyle changes can enhance your well-being and naturally support GLP-1, but they don’t compare to the effects of medication. Still, they’re valuable tools for metabolism, appetite control, and sustainable weight management.
Can any supplements boost GLP-1?
You have probably seen a variety of claims for supplements that can boost GLP-1 naturally, like berberine, curcumin, and others. Let’s take a closer look and see if there’s any scientific evidence to back them up:
- Berberine is a natural compound found in plants like goldenseal, barberry, and Oregon grape. Berberine supplements typically contain a concentrated extract of the compound and include ingredients like black pepper extract (piperine) to improve absorption since berberine on its own isn’t easily absorbed by the body. Claims are that it might help with weight loss by affecting gut bacteria and how the body processes glucose and fat, which could indirectly support GLP-1. But while this sounds promising, there’s still not enough solid evidence to say for sure if it’s a game-changer for weight loss.
- Curcumin is the compound that gives turmeric its golden color. It’s available in various forms, including capsules, tablets, powders, and liquid extracts. It can also be taken naturally by adding turmeric to meals, but supplements provide a more concentrated dose. Curcumin shows promise in nudging GLP-1 production, and research suggests it might have a positive influence on GLP-1 levels. More studies are needed to confirm its effectiveness.
- EGCG—short for epigallocatechin gallate—is an antioxidant found in green tea that’s been linked to a variety of health benefits. Some say it might help boost GLP-1 levels, which play a role in appetite and blood sugar control. In one clinical trial, people took decaffeinated green tea extract capsules (which contain EGCG) for 16 weeks and showed some improvement in insulin resistance and a small increase in GLP-1 levels. But in the end, those results weren’t significantly different from the placebo group.
- Prebiotics are dietary fibers found in foods like bananas, onions, and garlic, which may support weight management by improving gut health. Research is still unclear on the best dosages and long-term effects, making them an uncertain solution for weight loss.
Remember, while these supplements sound exciting, they’re not instant solutions. It’s always a smart move to chat with your healthcare provider before adding any new supplements to your daily routine, especially if you’re taking medications or managing health conditions.
Common misunderstandings and myths about boosting GLP-1 naturally
There’s a lot of buzz around what does and doesn’t boost GLP-1, but not everything you hear is accurate. Some claims oversimplify how GLP-1 works, while others exaggerate what food and supplements can do. Let’s break down what actually works—and what doesn’t.
Myth: Any high-fiber food will significantly boost GLP-1
Not quite! While fiber is great for digestion, fermentable fiber, like inulin, may actually help boost GLP-1 production. This type of fiber produces short-chain fatty acids in your gut, which helps trigger hormone release.
If you’re looking to support your GLP-1 levels, try:
- Whole grains like oats and barley
- Vegetables like garlic, leeks, onions, and asparagus
- Fruits like apples and bananas (especially slightly underripe)
- Flaxseeds
Myth: Eating more protein will supercharge GLP-1
Protein plays a role in GLP-1 stimulation, but more isn’t necessarily better. While protein alone can enhance gut hormone release, research suggests that high-protein mixed meals may be more effective for increasing GLP-1 levels. A well-rounded plate with protein, healthy fats, and fiber-rich carbs is your best bet for long-term support.
Myth: Natural methods can replace GLP-1 medications
It’s tempting to think that dietary changes alone can match the effects of GLP-1 medications like Ozempic®. The reality is that while a healthy diet supports your body’s natural GLP-1 production, it won’t produce the same powerful effects as medications.
Myth: You’ll see results right away
If only! Natural methods take time and consistency. Unlike GLP-1 medications that start working immediately, dietary and lifestyle changes work gradually to support long-term health. Instead of expecting overnight results, think of every small improvement as a long-term investment in your well-being.
Myth: One “superfood” will do the trick
No single food or supplement can dramatically raise GLP-1. While viral social media trends like “natural Mounjaro®” or “Oatzempic” suggest that eating a specific superfood or blend of foods can mimic medications like Mounjaro® or Ozempic®, that’s not how GLP-1 works.
These medications are designed to enhance and prolong GLP-1 activity in a way that food alone can’t. While a variety of fiber-rich, protein-packed, and gut-friendly foods can provide GLP-1 support, they won’t replace the effects of medication for people who need them.
Understanding the truth about natural GLP-1 support can help you set realistic expectations. While diet and lifestyle play an important role, they aren’t magic fixes. Whether you’re using natural methods alone or alongside medication, consistency and balance are key to long-term success.
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Your next steps for healthy, sustainable weight management
While natural methods can’t match the power of GLP-1 medications like Ozempic®, they can still make a meaningful difference, especially when used consistently over time. Choosing high-fiber foods, quality protein, and healthy fats, along with moving your body and getting enough sleep, all support your body’s own GLP-1 production. These habits won’t replace medication for those who need it, but they can enhance your results, help regulate appetite, and lay the foundation for sustainable weight management.
The takeaway? You don’t need to chase viral trends or wait for the next “miracle” food. Supporting GLP-1 levels naturally comes down to small, consistent choices that help your body function at its best. Whether you’re managing weight on your own or using a GLP-1 medication, building these habits into your routine can help you feel better, stay fuller longer, and reach your goals with less stress—and more confidence.
Thinking about medical options for weight loss? See if you qualify for Noom Med. If you do, our clinicians can assess your needs and help you explore whether prescription medication could be a helpful part of your weight loss journey and prescribe it if necessary.
Note: Ozempic® is not FDA-approved to treat obesity or for weight loss.
