GLP-1 medications have become increasingly popular for their ability to help with weight loss and blood sugar control. While medications that mimic GLP-1 are widely used, there are also natural ways to boost GLP-1 production. In this article, you will learn how GLP-1 works in the body, why it matters for you, and what natural strategies can be used to support its production and your overall health!
Jump to:
What is GLP-1?
GLP-1 (glucagon-like peptide-1) is a hormone produced in the small intestine after eating. It plays a critical role in regulating blood sugar, appetite, and digestion.1 GLP-1 medications act by helping the body release more insulin when blood sugar is high and reduce the release of glucagon, a hormone that raises blood sugar.1-2 Both these effects help with keeping blood sugar at a more balanced level.
GLP-1 hormone can also delay gastric emptying, allowing you to feel full longer.2 It is a hormone that supports you feeling satisfied from eating by sending signals to the hypothalamus that you have had enough to eat.1
GLP-1 receptor agonists are a class of medications that in essence, keep GLP-1 around a lot longer. The half life for these drugs (how long they last) is 5-7 days, compared to your natural GLP-1 hormone, which lasts a matter of minutes.
These drugs have been approved for the treatment of type 2 diabetes and obesity. They also may be used to reduce cardiovascular risk factors, directly and indirectly. GLP-1s can directly improve heart health by activating endothelial cells, which allows blood vessels to relax and widen.3 This enhances blood flow through the heart and improves the heart’s ability to pump blood. GLP-1 medications can also improve heart health indirectly through weight loss and reductions in HbA1c.3
Some common GLP-1 medications include Ozempic, Wegovy, Trulicity, Mounjaro, and Zepbound. GLP-1 medications have been shown to promote weight loss as well as reduce blood pressure and total cholesterol.2-3
What's Happening in the Gut with GLP-1?
GLP-1 is a hormone released by cells in the small intestine after eating. This hormone slows down stomach emptying, allowing food to be fully digested and promoting satiety.2
It signals from the gut to the brain that the stomach is full, reducing feelings of hunger and regulating appetite.2 This can help reduce overall food intake. Some people describe this as helping to reduce the “food noise” in their head, the amount of time they spend thinking about food.
GLP-1 helps with fat metabolism by reducing fat synthesis. It can also lead to “browning” of fat cells, which increases metabolic activity and helps burn fat.4 Slower digestion also helps your body absorb fats more gradually, which can keep triglyceride levels from spiking after you eat.
Healthy GLP-1 activity can support better cholesterol balance by helping lower triglycerides and LDL levels.4 GLP-1 helps manage blood sugar by signaling to the pancreas to release insulin when glucose is high. It also dials down the release of glucagon, a hormone that raises blood sugar. This helps keep blood sugar in a healthy range after meals.
These medications also appear to work hand in hand with the gut microbiome, influencing each other in ways that support overall health.5-6 The gut microbiome produces helpful compounds called short-chain fatty acids. These support the body’s natural GLP-1 production by signaling the cells in the digestive tract that release important hormones.
Natural Alternatives to Medication
Certain foods and supplements can naturally support the same functions influenced by GLP-1 medications. These can help regulate appetite, improve fat metabolism, and maintain steady blood sugar levels. These natural options work by promoting fullness, balancing energy use, and supporting the body’s own glucose control systems. In the sections that follow, we’ll look at four evidence-based ways to encourage healthy GLP-1 activity through nutrition and lifestyle: Metabolaid, fiber, probiotics, and green tea.
Metabolaid to Boost GLP-1
Metabolaid is a patented ingredient containing a blend of two herbal extracts, lemon verbena and hibiscus sabdariffa. This ingredient can be found in supplement brands in a soluble powder form, but it can be formulated into a wide variety of products such as capsules, tablets, soft gels, gummies, powdered drink mixes, and ready-to-drink beverages.
How does it work?
Metabolaid works by targeting hormones that regulate hunger and metabolism.7-8 Polyphenols in lemon verbena and hibiscus can also activate a key energy pathway in the body called AMPK. When AMPK is switched on, it allows the body to burn more fat, improve glucose utilization, and maintain balance in metabolism.7-8,10,13 It may also help reduce inflammation and support long-term metabolic health.
Research
Two clinical trials looked at how Metabolaid affects key hunger hormones like GLP1, ghrelin, leptin, and resistin.7 One study included 54 people, and another included 36. In both, those who took Metabolaid had higher GLP1 levels and lower leptin levels than the placebo group. Leptin tells the brain when you are full, but it often doesn’t work well in people who are overweight. Supporting leptin balance may help restore those fullness signals. Ghrelin, the hormone that makes you feel hungry, also showed a downward trend in one study, and resistin dropped in another.8 Lower levels of these hormones can mean less appetite and lower calorie intake.
One limitation is that these studies only measured hormones while fasting. That shows baseline levels but not how they change after eating, which is when they matter most for hunger control.7 More research is needed, but early results suggest Metabolaid may help support healthy hunger hormones and long-term weight balance.
Participants taking Metabolaid also reported feeling less hungry and more satisfied compared to those taking a placebo.7-8,12,14 Several studies showed reductions in body weight, BMI, and body fat, especially in the chest and torso.9 Some of these effects happened even without changes in diet or exercise, though results were stronger when combined with healthy habits.
Research also showed improvements in blood pressure and blood vessel health, along with modest benefits for blood sugar and cholesterol. Early lab studies found increases in beneficial gut bacteria such as Bifidobacterium, Faecalibacterium, and Akkermansia, plus higher short chain fatty acid production, which supports a healthy gut environment.
Who is it Best For?
Research shows that Metabolaid works best for people who are overweight or obese, but the effects were more significant in those who were overweight. Both diet-controlled and real-world studies found benefits like better appetite control, reduced body fat, and improved heart health. Healthy eating and regular exercise make the results even stronger. Metabolaid may be a good choice if you’re looking for a natural way to support a healthy weight and metabolism while maintaining a balanced diet and staying active. If you want to try Metabolaid, be sure to look for a supplement with this ingredient alone! Watch out for added ingredients and check that a third party has tested the supplement to ensure it’s safe.
Is it Safe?
Clinical studies show that people generally tolerate Metabolaid well, with no significant side effects reported. Both 300 mg and 500 mg doses showed benefits, with the higher dose having a stronger impact. Most research has lasted 60 to 90 days, so the long-term effects are still unknown. Since most participants did not have chronic health conditions, it’s also unclear how safe or effective Metabolaid is for those groups. Discuss with your healthcare provider to determine if this supplement fits your needs.
Dietary Fiber to Boost GLP-1
Dietary fiber is a type of carbohydrate that the body cannot break down during digestion. It is essential for gut health and optimal metabolic function.
Dietary fiber acts as nourishment for the healthy bacteria in your gut through a process called fermentation. As these bacteria break down fiber, they produce short-chain fatty acids (SCFAs), which play a big role in overall health. SCFAs support energy production, gut and immune function, and blood sugar balance. They even help stimulate hormones like GLP-1 that promote fullness and satiety. 15
One of the best things about fiber is how it helps you feel full and satisfied after eating. This can naturally reduce calorie intake, support weight management, and make meals more enjoyable. Fiber also helps regulate blood sugar and improve insulin sensitivity, both of which are important for long-term metabolic health. Research shows that diets high in fiber are linked to a lower risk of heart disease, type 2 diabetes, obesity, colon cancer, and inflammation.16
Both soluble and insoluble fiber are important for digestive health.17 Insoluble fiber keeps food moving smoothly through your digestive tract. Soluble fiber is fermented by gut bacteria to create those beneficial SCFAs. Soluble fiber also slows digestion, which helps keep blood sugar and energy levels steady throughout the day. It feeds your gut bacteria so they can thrive and continue supporting your overall health.
Sources of Dietary Fiber
Whole grains, fruits, vegetables, nuts, and legumes provide dietary fiber. Some foods high in soluble fiber include apples, kiwi, sweet potatoes, chia seeds, avocado, brussel sprouts, okra, carrots (especially when cooked), seaweed, and eggplant. Other great fiber sources include beans, psyllium, and whole grains like oatmeal, barley, and quinoa. Check out my post on High Fiber Foods HERE. Some tips for adding soluble fiber to your diet are:
- Add ½ cup of beans or lentils to soups, salads, or meals each day
- Sprinkle 1-2 tablespoons of chia seeds on yogurt, oatmeal, or smoothies
- Enjoy a serving of kiwi or apple in smoothies, on top of yogurt, or with a spoonful of nut butter
- Add 1 serving of baked or roasted carrots to your dinner
- Eat seaweed, like nori or roasted kelp, for a crispy snack in between meals, or incorporate it into salads, sushi, or ramen
Foods and Fiber Sources That May Boost GLP-1
One study found that eating a whole avocado with a meal boosted GLP-1 levels compared to a control meal.18 It also helped the participants feel fuller for longer and supported blood sugar control.
How much fiber is safe?
The recommended daily intake of fiber is 25 grams/day for women and 38 grams/day for men. The reality? Only 7% of adults meet the recommended intake every day. That’s why incorporating more fiber-rich foods into your diet can make a big difference for your health.19
Lately, you may have heard about “fibermaxxing” - a growing trend encouraging people to maximize their fiber intake by building meals around fiber-rich foods. Dietitians support this trend because adding fiber-rich foods to your diet can naturally boost GLP-1 and improve metabolic health! Just a tip: make sure you drink plenty of water and add fiber to your diet gradually instead of all at once in order to avoid bloating or discomfort.
"Fibermaxxing" is generally safe, but if a medical professional has advised you to limit your fiber intake, talk with your healthcare provider before making changes.
Probiotics to Boost GLP-1
Probiotics are the “good” bacteria in your gut that help promote a balanced microbiome. They don’t just support digestion - probiotics play a key role in natural GLP-1 production. How? They are responsible for fermenting SCFAs, which boosts GLP-1 levels. Probiotics alone aren’t a quick fix, but they are a key piece of the puzzle, creating the right conditions for natural GLP-1 production.
Research
Animal studies back this up: one study found lactobacillus species, such as L. rhamnosus and L. plantarum, can stimulate GLP-1 production.20 Another study used a combination of probiotic strains, including Lactobacillus plantarum, Lactobacillus bulgaricu, Lactobacillus casei, Bifidobacterium infantis, Lactobacillus acidophilus, Bifidobacterium longum, Bifidobacterium breve, and found similar benefits.21
Lactobacillus and Bifidobacterium strains may be helpful in supporting natural GLP-1 production in the gut.20-21
Probiotic- Rich Foods
Probiotic-rich foods or a high-quality supplement in combination with a diet rich in soluble fiber may help your body naturally optimize GLP-1 production.
Probiotics are in fermented or cultured foods, such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and some cottage cheese. If you want to start adding probiotic-rich sources to your diet, start with a small amount. Gradually increase to avoid indigestion and discomfort.
Green Tea Extract to Boost GLP-1
Green tea extract is a concentrated form of green tea that may help support natural GLP-1 production thanks to its active compounds, like catechins such as EGCG. Some studies suggest these compounds can boost GLP-1 release and improve insulin sensitivity, helping regulate appetite and blood sugar.22 Green tea catechins also have antioxidant and anti-inflammatory benefits, supporting gut health and overall metabolism.
Research
One study found that taking 1500 mg of green tea extract daily (500 mg, three times a day) for 16 weeks significantly increased GLP-1 levels compared to a placebo.22 Most research, however, uses high concentrations of catechins. A typical cup of green tea contains only 30–50 mg of EGCG. A 500 mg capsule of extract may contain 225–450 mg. This means we don’t yet know if simply drinking green tea can have the same effect. Still, adding green tea or green tea extract to your routine is an easy, natural step toward better health.
If You're Considering Taking GLP-1 Medication
Supporting GLP-1 doesn’t have to rely on medications alone. Natural options can help boost GLP-1, promote fullness, manage blood sugar, and support overall wellness. Small, consistent changes in diet and lifestyle can help you discover what works best for your body, helping you feel and look your best.
I've talked with many people considering whether or not taking a GLP-1 medication is right for them, and I've seen many people be successful on them. My advice is always the same - build a strong lifestyle foundation of quality, whole food, high fiber, strong protein, and resistance training first. Work on adding high micronutrient rich foods like green tea, polyphenol rich purple/red/blue fruits and vegetables, and fermented foods into your daily eating rhythm. Then, find a qualified practitioner who will truly work with you through the process of taking GLP-1 medications, monitoring your progress and caring about your total wellbeing.
