Boosting GLP-1 Naturally - Group Talk - Week Commencing 8th September 2025.

friendsonajourney2
Sep 17
3 min read

There is a lot of buzz regarding the GLP-1 (Glucagon-Like Peptide-1). medication, currently due to the 170% price increase on the main UK-recommended medication, Monjaro, encouraging those that are buying privately to either stop their prescriptions or to swap to the other main UK recommendation, Wegovy.

Instead of costly injections, can we naturally boost our GLP-1 hormone?

GLP-1 is essential for controlling metabolism, which is the complex mechanism in charge of controlling your blood sugar, weight and energy levels.

By adopting healthy practices, you can increase your body's natural production of GLP-1, which will help sustainably control your weight and general health.

When you eat, your stomach releases the hormone called GLP-1, which plays a number of crucial roles.

Regulating blood glucose: GLP-1 keeps blood sugar stable by lowering glucagon levels and increasing insulin production.
Controlling appetite: It encourages sensations of fullness and tells your brain to decrease appetite.
Slowing digestion: GLP-1 makes sure that nutrients and energy are released steadily by postponing stomach emptying.
Promoting energy balance: The body uses GLP-1 to determine when to save or spend energy.

There is no food that recreates the impact of the GLP-1 agonist medication/injections; however, there are foods that can naturally stimulate our bodies to produce more GLP-1. Consider it a kind of gentle boosting of your metabolism instead of pressing the turbo button.

We can naturally boost our GLP-1 levels by optimising our diet.

By reducing our consumption of Ultra Processed Foods (UPFs), which overflow our bodies with glucose, causing blood sugar spikes and crashes, disrupting our hormonal balances, including GLP-1.
Prioritising high-protein foods, for example, eggs, fish, poultry and plant-based proteins, which have the reputation for stimulating the release of GLP-1, beginning the day with protein establishes the foundation for consistent energy levels throughout the day.
Increasing our fibre intake, specifically fruits, vegetables and wholegrains, slows down digestion and encourages the release of GLP-1 and improves insulin sensitivity and gut health.
By being active naturally stimulates the release of our GLP-1 hormone levels by boosting our appetite regulation and glucose metabolism. A simple brisk 10-minute walk after meals stimulates the release of GLP-1.
Prioritising sleep supports our GLP-1 hormone by reducing cravings; poor sleep increases our ghrelin levels, stimulating hunger. A quality night's sleep is suggested to be 7-8 hours each night.
Reducing chronic stress is very important to support our GLP-1, as stress raises our cortisol levels, which impede the production of GLP-1 and other metabolic processes. By practicing mindfulness can support hormonal balances.

The powerful foods that support our GLP-1, assisting our appetite and satiety, are.

Eggs, a natural GLP-1 booster
Leafy Greens, a GLP-1 mimicry effect
Fatty Fish, Omega-3's and GLP-1
Lentils and legumes (beans), Fibre-rich GLP-1 enhancer
Seeds (Chia, Flax...), for GLP-1
Nuts (Brazil, Almonds, pistachios, peanuts...), for GLP-1
Whole grains (Oats...), Soluble fibre for GLP-1 production
Green Tea, Catechins and GLP-1
Ginger, Spicing up GLP-1 levels
Chili Peppers, Capsaicins impact on GLP-1
Broccoli, Glucoraphanin and GLP-1
Avocado increases GLP-1 levels
Olive oil (extra virgin), regulates blood sugar levels and potentially affect GLP-1 levels
Fruits (berries, pomegranates, cranberries...), are powerful in polyphenols, promoting gut bacteria, GLP-1
Protein (Yogurt, cheeses, lean meat, tofu...) Tryptophan supports GLP-1
Fermented foods, Gut health, GLP-1