How to Naturally Boost Your GLP-1 Production
You’ve probably noticed at least a few GLP-1 related posts in your Instagram algorithm—and maybe even wondered if the drugs are for you. Originally formulated to treat and manage Type 2 diabetes and obesity, GLP-1 medications are being used more and more as a weight-loss tool by people without any metabolic issues.
First, a quick primer: GLP-1 receptor agonists like semaglutide (found in medications such as Ozempic, Wegovy and an ever-growing list of other pharmaceutical brands), work by mimicking a hormone that helps control blood sugar and appetite.
And while these meds are life-saving solutions for those suffering with metabolic disease, they probably aren’t necessary if you’re just trying to shed a few stubborn pounds—especially considering that there is a lot you can do to boost your own GLP-1 production naturally.
“As long as there isn’t a critical issue, I alway encourage my patients to try to enhance their body’s natural processes before turning to pharmaceutical interventions, which should never be a quick fix,” says Dr. Will Cole, a functional medicine expert and Kroma’s Chief Medical Advisor.
These 5 lifestyle habits can help kick your own GLP-1 production up a notch:
1. Eat More Protein
“When you consume protein, a macronutrient, your body releases GLP-1 as part of the digestive process, helping to regulate hunger and blood sugar levels,” says nutritionist Keri Glassman, a registered dietitian and founder of Nutritious Life.
The problem? Many of us don’t eat an adequate amount of daily protein. There are the obvious protein sources, such as eggs, chicken, fish or plant-based proteins like tofu and tempeh, but even if you eat those foods at one of your major meals, you still may not be getting enough protein every day. (Here is a baseline protein calculation).
That’s why Glassman recommends squeezing more protein into your diet through snacks, such as Greek yogurt, cottage cheese or a dairy-free protein smoothie. “You can even add a scoop of protein powder to your yogurt to increase the daily grams of protein you’re consuming.” she says. “Every little bit counts.”
2. Eat More Fiber
Fiber may not be the sexiest food category, but it serves an important role in metabolism. Foods high in fiber—such as nuts, oats, flax seeds, certain fruits and vegetables —promote the release of GLP-1 by slowing down digestion and creating a more gradual release of glucose into the bloodstream.
To up your fiber intake, start your day with a chia pudding with nuts and berries or eggs with avocado and spinach. You can also add in high-fiber-veggies such as brussel sprouts, kale, sweet potatoes, artichokes or broccoli to your lunch and dinner plates or snack on fiber-rich fruits such as avocado, raspberries, blackberries and kiwi.
3. Reset Your Gut Health
As you might know, your gut health plays a key and complex role in your overall wellness— immune response, digestive health, mood regulation and…healthy GLP-1 production. “Your gut is the foundation of your health,” says Dr. Cole. “GLP-1 is produced by the gut in response to eating food. It slows gastric emptying, triggers insulin secretion to lower blood sugar and signals your brain that you're full; so by supporting your microbiome, you’re supporting your GLP-1 production.”
A few more ways to improve your gut health and reboot your body’s function:
- Sip on high-quality bone broth or use it as a soup base, which not only tastes delicious but also reinforces the lining of your gut to reduce inflammation. To learn more about that, go here.
- Cleanse wisely: Sometimes you just need to take a step back and start over, so to speak, after an indulgent period of time, when you’re feeling “off” or as a quarterly practice. Kroma’s 5-Day Reset was created with all of these situations in mind and has the added benefit of also resetting your eating habits. As Dr. Cole puts it: "The Kroma Reset is customizable to your health goals and shows you what it feels like to feed your body right so you can make the best choices for you, even as you move beyond the 5 days."
- Take a supplement with probiotic strains known to support GLP-1 production (check the label), which include lactobacillus rhamnosus, lactobacillus reuteri, bifidobacterium lactis, and akkermansia muciniphila. These strains work by producing short-chain fatty acids (SCFAs), such as butyrate, which help stimulate GLP-1 secretion in the gut.
- Add fermented foods, such as kefir, sauerkraut and kimchi to your diet.
4. Fast Intermittently
Intermittent fasting (IF) can be as devisive as politics— not everyone is a fan of doing it. Ultimately, your body is your boss, so listen to it.
An eating pattern that cycles between periods of eating and fasting, such as a 16-hour window of fasting and an 8-hour window for eating, “has proven benefits, such as regulating insulin sensitivity and supporting weight loss,” says Dr. Cole, “but it’s not suitable for everyone, particularly those with a history of disordered eating, pregnant and breast-feeding women and people with metabolic disease.”
For those who do tolerate fasting well, it can be a powerful practice. “By giving the body longer periods of rest between digestion cycles, intermittent fasting can enhance the body’s natural ability to balance glucose and in turn, appetite,” explains Glassman.
5. Improve Your Sleep Quality
Just like gut health, sleep touches so many aspects of health and well-being. Research shows that chronic sleep deprivation is linked to lower levels of GLP-1, leading to increased hunger, reduced satiety and eventually, a higher risk of metabolic disorders.
Given that, prioritizing good sleep hygiene can promote healthier GLP-1 levels. As always, Glassman first takes a nutrient-first approach and suggests consuming more magnesium-rich foods and beverages, which improve sleep quality by relaxing muscles and lowering cortisol, the stress hormone that can disrupt sleep. It’s also a good idea to limit caffeine and alcohol, as they disrupt sleep cycles,” adds Glassman, who recommends a gentler form of caffeine, such as matcha or another tea, if you need an afternoon pick-me-up.
Additionally, Dr. Cole advocates for practicing mindfulness techniques, such as meditation, to help magnesium do its job of calming the nervous system before bed.
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