How to Support Your GLP-1 Naturally: The Hormone That Balances Appetite, Blood Sugar and Weight

You’ve probably heard a lot lately about GLP-1 - the hormone behind popular weight-loss medications like Ozempic and Wegovy. But did you know your body naturally produces GLP-1 every single day?

As a nutritional therapist, I like to help clients understand how their food and lifestyle choices can support this hormone naturally. This is a topic I am getting asked about a lot at the moment so let’s explore what GLP-1 is, why it matters, and how you can boost it through everyday habits.

What is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone made in the gut, released in response to eating.

It has several important roles:

• Regulates appetite by sending “I’m full” signals to the brain

• Slows stomach emptying, keeping you fuller for longer

• Improves insulin release and stabilises blood sugar

• Supports healthy metabolism and reduces cravings for sugary foods

When your GLP-1 response is strong, you naturally feel more satisfied after meals, experience fewer energy dips, and find it easier to maintain a healthy weight.

How to Boost GLP-1 Naturally

The good news is, you can enhance it naturally through food and lifestyle.

Eat More Fibre - Especially Soluble Fibre

Fibre-rich foods slow digestion and stimulate GLP-1 release in the gut. Focus on: Oats, flaxseed, chia seeds, apples, beans, lentils, and plenty of vegetables. These also nourish your gut microbiome, which plays a direct role in GLP-1 production.

Prioritise Protein - Protein helps trigger GLP-1 and balance blood sugar. Include a quality protein source at every meal - such as eggs, Greek yoghurt, chicken, fish, tofu, or legumes - to keep you satisfied and energised.

Include Healthy Fats - Good fats help sustain GLP-1 activity after eating and support steady energy. Add avocado, olive oil, nuts, seeds, and oily fish to your meals.

Colorful Plant Foods - Plants rich in natural compounds (polyphenols) also support GLP-1 and overall metabolism: Include daily - Berries, Green tea, Dark chocolate (look for 85% or higher), Spices like turmeric.

Move Your Body & Manage Stress - Exercise, especially resistance training and walking after meals, improves GLP-1 sensitivity. Adequate sleep and stress management are equally important, chronic stress can blunt GLP-1 and increase cravings.

GLP-1 Is Just One Piece of the Puzzle

While GLP-1 is an important hormone for appetite and weight regulation, it’s only one part of a much bigger picture.

As a nutritional therapist, I take a whole-body approach - because our bodies are not machines. Every system communicates with and influences the others. To achieve healthy, sustainable weight loss, we need to optimise all of those interconnected systems.

Here’s how other key players fit in:

Leptin & Ghrelin – The Appetite Regulators

Leptin signals fullness, while ghrelin stimulates hunger. When these hormones are dysregulated — often due to poor sleep, stress, inflammation, or blood sugar imbalances — you can feel constantly hungry, even when your body has enough energy.

Insulin – The Fat Storage Switch

Insulin is vital for blood sugar control, but when it’s triggered too often (from frequent snacking, refined carbs, or stress), it stays elevated.

When insulin is high, your body is in storage mode, meaning it’s storing fat rather than burning it. Balancing blood sugar and supporting insulin sensitivity is therefore essential for fat metabolism and long-term energy balance.

The Gut Microbiome – Your Metabolic Partner

Your gut bacteria influence far more than digestion - they affect cravings, metabolism, and even how efficiently you extract calories from food.

Certain “problem” bacteria have been linked with increased sugar cravings and reduced metabolic rate, while beneficial bacteria (like Akkermansia muciniphila and Bifidobacteria) have been shown to improve insulin sensitivity and fat metabolism.

Supporting gut diversity through fibre, fermented foods, and stress management is key.

Thyroid & Digestion – The Engine and the Fuel Line

Your thyroid governs metabolic rate and energy production. Poor thyroid function, sluggish digestion, or low stomach acid can all reduce nutrient absorption and slow metabolism - making weight loss more difficult even with a healthy diet.

The Takeaway

GLP-1 is an important piece of the weight and appetite regulation puzzle - but true, lasting results come from addressing the whole system: blood sugar, hormones, digestion, gut health, stress, and lifestyle.

By supporting all of these interconnected areas, we can help your body work with you, not against you - for energy, balance, and long-term sustainable health.

Want to Learn More?

Book a free 1:1 nutritional therapy discovery call to find out how I can support your hormones, metabolism, and gut health with personalised nutrition and help you to reach your health goals.