Natural GLP-1 and how to enhance it through diet

Did you know you can naturally increase GLP-1 levels in your body? Most popular weight loss drugs help suppress appetite and promote feelings of fullness by increasing GLP-1 levels. But you can also support GLP-1 through diet without medication, especially by adding more high-protein meals to your diet. Protein helps you feel satisfied longer, supports metabolism, and helps build muscle—making it an important nutrient to prioritize when losing weight.

Next, you’ll learn what GLP-1 is, what GLP-1 RA is, and how to enhance GLP-1 naturally. Here’s information about the benefits of GLP-1 and protein, along with some simple high-protein meals to try.

What is GLP-1?

GLP-1 is the abbreviation for glucagon-like peptide-1. It is a hormone released by the intestines when eating. Many people associate GLP-1 with weight loss. However, it performs several key functions in response to food intake.

Once released into the bloodstream, GLP-1 helps:

• Promotes the release of insulin to help control blood sugar levels
• Reduce the production of glucagon, a hormone that raises blood sugar
• Slows digestion and promotes a feeling of fullness by delaying the rate at which food leaves the stomach

What about GLP-1 drugs?

Popular weight loss drugs such as Ozempic and Semaglutide are classified as GLP-1 RAs, or GLP-1 receptor antagonists. They promote the release of GLP-1 to levels approximately 10 times higher than those normally produced by the body.

Historically, GLP-1 RAs were prescribed to people with poor GLP-1 responses or those who could benefit from lowering blood sugar levels (such as people with type 2 diabetes).

Over time, the appetite-suppressing effects of increasing GLP-1 levels have made these drugs increasingly popular among non-diabetic people who want to lose weight. Therefore, GLP-1 RAs are now commonly used for weight loss.

But because GLP-1 drugs are only effective while they are being taken, interest continues to grow in finding other ways to naturally increase GLP-1 levels.

Naturally enhanced GLP-1

Among the many benefits of a balanced diet, influencing the release of GLP-1 is a noteworthy benefit. According to a study published in the Journal of Nutrition and Metabolism, protein-rich foods along with fiber and healthy fats help stimulate the release of GLP-1.

Protein offers other benefits especially for those who want to curb their appetite and control their weight. Specifically, protein boosts metabolism, suppresses appetite, and supports lean muscle mass.

Examples of high-protein foods include:

• egg
• cottage cheese
• chicken
• turkey
• fish
• nut
• beans/legumes
• greek yogurt

A high-quality protein powder like HUM’s easy-to-digest Core Strength also makes it easy to add more protein to your daily menu.

Try 3 High-Protein Meals for GLP-1 Support

Prioritizing protein and balancing your meals with fiber and healthy fats is easier than you think. Here are three high-protein meals to add to your weekly meal rotation:

Egg and Vegetable Fried Avocado Toast

What you need:

• 2 eggs
• ¼ cup spinach
• ¼ cup green pepper
• ¼ cup chopped onion
• 1 teaspoon olive oil
• 1 piece of whole wheat toast
• ½ avocado, mashed

How to prepare:

• Sauté vegetables in olive oil
• Add beaten eggs and stir well
• Serve with avocado spread on whole wheat toast

Greek yogurt, walnuts and chia seed parfait

What you need:

• 1 cup Greek yogurt
• 1 tablespoon chia seeds
• ¼ cup mixed berries
• 1 tablespoon walnuts
• Honey (drizzle)

How to prepare:

• Mix Greek yogurt with chia seeds, berries and walnuts.
• Drizzle with honey for added flavor

Lentil Turkey Stuffed Green Peppers

What you need:

• 4 ounces ground turkey
• ¼ cup cooked lentils
• 1-2 green peppers (cut in half, seeds removed)
• ¼ cup diced tomatoes
• ¼ cup chopped onion
• 1 minced garlic clove

How to prepare:

• Sauté turkey, lentils, onions and garlic.
• Add the diced tomatoes and season with salt and pepper.
• Stuff the bell pepper halves with the mixture and bake at 375°F for 25-30 minutes.

in conclusion

GLP-1 is a naturally occurring hormone that helps suppress appetite and supports healthy weight management. Protein can help stimulate GLP-1 in the body, making it critical not only for controlling hunger but also for supporting a healthy weight. By eating high-protein meals and maintaining a balanced intake of fiber and healthy fats, you can naturally support your GLP-1 response and positively impact your weight management.