Natural Ways to Increase GLP-1: A Holistic Alternative to Ozempic
- Peline Kurtdarcan, RHNC
- Feb 23
- 5 min read
What Is GLP-1 (And Why Is Everyone Talking About It)?
GLP-1…. (and no, it does not mean Glow Up Phase 1) …Glucagon-Like Peptide 1 is one of the most talked about hormones right now. I am sure most of us know at least a handful of people that have used, are using or are contemplating using GLP-1 based medications.
You probably think of it as ‘Ozempic’, because it is literally everywhere on social media and in the news. Ozempic and the many other brands that sell this type of medication, do so with the promise of decreasing your appetite and helping you manage your blood sugar by copying the function of a naturally occurring hormone in your body, GLP-1.
I don’t want to go into the pros & cons of Ozempic, instead I want to share how you can support your body to produce more GLP-1 naturally.
So, I am sure you are thinking, ‘if my body already produces this amazing & magical ✨ hormone, why would I need to buy it?’
How GLP-1 Works in Your Body
Let’s go back to the basics, GLP-1 is a hormone that is released by your small intestine after you eat, especially in response to protein, fibre & fat.
Its main job is to stimulate glucose dependent insulin release, helping lower your blood sugar after a meal. It keeps your food in your stomach longer and also sends signals to your brain that ‘hey I’m full… I can stop eating and feel satisfied 😋’
OK so why can’t I just live my life, eat how and what I want, and let this hormone ‘do its thing?’
Unfortunately, your body’s GLP-1 signalling is very short & weak (it is broken down by your body within minutes of being released). Think of it like a weak internet connection at a foreign airport that disconnects right after you sign up.
When you take the medication form of GLP-1 you upgrade to a high-power internet connection that is sustained throughout the day.
(P.S. GLP-1 signalling isn’t ‘broken’ in everyone, but it can be blunted by factors such as low-quality sleep, alcohol (oh no my cocktails!) obesity and all those enticing foods that come in boxes 😉.
And what does that mean, if I take GLP-1 meds what do they do?
It means that your blood sugar levels will stay stable throughout the day, and most likely you will have continuous appetite suppression and stronger satiety signals to your brain.
Obviously being the curious person that you are, you are asking yourself, ‘well is there a way that I can optimize my body’s own GLP-1?’
The answer you want to hear…. YES 🙌
How to Increase GLP-1 Naturally
The strategies that support your GLP-1 signalling are actually super based and very do-able:
Eat enough protein
Prioritize fibre
Include healthy fats
Strength train and move regularly
Sleep well and maintain consistent routines (OMG, I sound like your mother)
Let’s go one by one:
Prioritize Protein for Satiety
Prioritize your protein because it promotes the release of GLP-1 and also helps you to feel satiated. Aim to include protein at every meal like:
Lean meats and poultry
Fish and seafood
Eggs
Beans and lentils
Tofu or soy products
Nuts and seeds
Live on the wild side and mix and match your proteins throughout the week to support both satiety and nutrient diversity.
Add Healthy Fats to Slow Digestion
Always add a healthy fat because they help you feel full by slowing down your stomach emptying. Great options include:
Avocado
Extra virgin olive oil
Chia and flax seeds
Walnuts
Fatty fish (salmon, sardines, mackerel)
Balanced meals with protein & fat & fibre create a stronger GLP-1 response.
Make Fibre Your Daily Non-Negotiable
We want to have fiber (always and forever) …full stop. Fibre is a type of carb that is not fully digested, (like that comment your ex made that you still can’t fully process- kidding of course.)
Anyways it slowwws down digestion, which translates into a slower absorption of glucose into your bloodstream (less blood sugar spikes yay) which supports GLP-1 release. (Btw, are you not already BFF yet with fiber?!)
When you eat soluble fiber, your gut bacteria ferment it into short-chain fatty acids like butyrate, which can help stimulate GLP-1 release and support feelings of fullness.
You can pick and choose from whole grains, legumes, veggies, fruits and my all-time faves chia & flax.
Don’t forget probiotic and fermented foods like yoghurt, kefir, sauerkraut, and kimchi as they also play a role in how GLP-1 is produced.
The best part is for my chocolate lovers….70% dark chocolate is rich in flavanols.. antioxidants that may support GLP-1 activity and yes….I am choosing to believe these studies. We are always looking for a reason to have chocolate (not that you need one;) but there you go…a gift from science research.
Eat in the Right Order
The order in which you eat in a meal can also influence the stimulation of GLP-1.
Start with fibre
Then eat protein and/or healthy fats
Save carbohydrates for last
This approach helps reduce blood sugar spikes and enhances fullness signals.
Exercise to Boost GLP-1
Regular moderate-to-high intensity exercise boosts GLP-1, especially when cardio and strength training are combined. Your goal is consistency, and do the things that you actually love to do.
Sleep and Routine Matter
Poor sleep can blunt GLP-1 signalling and increase hunger hormones. Your body thrives on rhythm and predictability. You can support your hormones by:
Going to bed at consistent times
Prioritizing quality sleep
Eating meals on a regular schedule
A Simple GLP-1 Boosting Cheat Sheet
Here is your mini cheat sheet to boost your GLP-1 naturally:
Cook more meals at home using whole foods. Love using your kitchen, try new recipes or modify old ones to incorporate a variety of nutrient dense whole foods, adding fermented foods to your meals where possible. Bring your own lunch (home cooked…) you can keep it simple by making stews with lots of veggies and storing in a thermos.
Be boring with meal times, your body loves consistency.
Try geriatric dinner hours for fun ☺ Make breakfast your feast, front load your food and start to go cheap-er as the day progresses. Think the Ritz for dinner, Joey’s for lunch, dollar store vibes for dinner (metaphorically speaking of course).
Eat your fibre first, then protein and fat, leave your carbs for last.
And this one I cannot emphasize enough…. be present while eating, it is so easy to be in a trance scrolling or texting… and then eating becomes a self-soothing activity. Why not chew slower, allowing your senses to really notice the flavour and texture of your food that you put so much effort into preparing.
The Bottom Line (and the Good News)
Obviously, the research is ongoing and nothing is absolute. But you really can’t go wrong by adding some (or all) of these simple health tweaks into your daily routine. Your body tends to respond very well to consistency, nourishment, movement, and good sleep (The basics really do matter!)
That being said… nutrition is never one-size-fits-all. Your health history, lifestyle, stress levels, digestion, hormones, and personal goals all influence how your body responds.
If you’re feeling overwhelmed by all the conflicting information out there, struggling with appetite, blood sugar swings, weight changes, or just wondering what would actually work for you, a personalized approach can make a big difference.
I work with you to create realistic, sustainable nutrition strategies that support your natural hormones, without extreme diets, restrictions, or quick fixes.
A nutrition consultation can help you:
Create a personalized GLP-1 supportive nutrition plan
Improve satiety, energy, and blood sugar balance
Build eating habits that actually fit your lifestyle
Feel more confident and at ease with your food choices
Because honestly… you don’t have to figure this out alone. With the right support (and a plan that feels doable), your body is capable of powerful, lasting change.
xo Peline
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