Whether you’re on team GLP-1 or not, drugs like semaglutide (Wegovy, Ozempic) have proven to be effective. They help regulate blood sugar and curb appetite. But they also come with steep costs (often over $1,400/month in the U.S.), unpleasant side effects, and the concerns that stopping them means losing the results.
For reference, GLP-1 (glucagon-like peptide 1) is a hormone produced in the intestinal tract that plays a key role in regulating appetite and blood sugar levels by sensing nutrients in the gut. Semaglutide medications work by mimicking increased levels of the GLP-1 hormone to signal satiety that slows digestion and makes us feel full, a feeling that can last up to a week rather than just its normal few minutes.
GLP-1 isn’t just about managing weight; it’s longevity in action:
- Mitochondrial champion: Enhances energy production, reduces oxidative stress, supports brain and heart cell health
- Appetite and metabolism coach: Makes meals more satisfying and stabilizes blood sugar via gut–brain communication and vagus nerve signaling
- Lifespan potential: Emerging studies suggest GLP-1 boosts resilience, fights inflammation, and supports cellular renewal. A hint at turning back the biological clock
But did you know you can trigger your own GLP-1 with everyday lifestyle choices?
Power Foods
Fiber becomes the star once again! In fact, fiber has been shown to enable weight loss even in the absence of calorie restriction.
- Think fiber-rich grains, apples, berries, broccoli, Brussels sprouts
Monounsaturated fats are another key nutrient that raises GLP-1.
- Think avocado, oilive oil, nuts (almond, pistachios, peanuts), eggs, tofu
Bonus: cinnamon’s natural polyphenols give GLP-1 a boost!
How You Eat
It’s not just what, but how you eat that matters. Studies show that meal sequencing (the order foods are eaten) and the time of day you eat can impact GLP-1.
- Eat protein and vegetables before carbohydrates
- GLP-1 follows a circadian rhythm. So, meals eaten earlier in the day stimulate a more pronounced release of GLP-1 than the same meals eaten later in the day
- Speed matters. Eating more slowly will produce a higher GLP-1 level.
- Chewing matters in that chewing over drinking (like juice or smoothie). This is why you may have heard, if you enjoy smoothies, do your best to ‘chew’ them rather than just gulp them down.
Sweat It Out
Want to raise GLP-1 post-workout? It doesn’t matter whether it’s HIIT, sprints, or a steady jog—exercise gives you a GLP-1 spike that stays elevated for about 90 minutes
While natural strategies will never be as effective as a GLP-1 medication, these are foundational steps that are important to everyday wellness, whether on a drug or not and especially if you want to come off medications.
By the way, if you want to know what I really think about GLP drugs, you can read about that in my post here.
0