Natural ways to boost GLP-1

The ever-increasing number of people diagnosed with obesity and type 2 diabetes mellitus has become a growing medical and economic challenge around the world.  This major health burden has driven years of research to find new therapies that improve blood sugar levels and body weight.

Multiple drugs have been developed for the treatment of type 2 diabetes and obesity, utilising the signalling systems of products of the proglucagon gene Gcg.  Most of these drugs, such as the widely known Ozempic, mimic the signalling system of the glucagon-like peptide (GLP-1).

What is GLP-1?

The prohormone proglucagon is expressed in the pancreas and in the enteroendocrine cells in the intestinal tract.  The two main products of proglucagon processing are the peptide hormones glucagon in the pancreas and GLP-1 in the intestinal cells.  GLP-1 is a natural hormone secreted by the L cells of the small intestine in response to a high concentration of glucose in the intestinal lumen.  It is known as an incretin, which is a mediator that amplifies insulin release in the pancreas in response to glucose load.  Both insulin and glucagon are made in the pancreas. 

Glucagon release is inhibited by high blood glucose levels and stimulated by low blood glucose levels.  A meal rich in carbohydrates suppresses glucagon release and stimulates insulin release from the pancreas.

In a nutshell, intestinal release of GLP-1 helps to regulate blood sugar levels, slows digestion, and reduces appetite by signalling fullness to the brain. 

Primary functions of GLP-1:

GLP-1 has several critical metabolic roles, including:

• GLP-1 is believed to enhance the release of insulin from the pancreas when blood sugar levels are high, which facilitates the uptake of glucose into cells in the body.  Insulin is an essential hormone that allows your body to use the nutrients from the food you eat for energy.   If you don’t have enough insulin, blood sugar levels increase, leading to diabetes.
• It inhibits glucagon secretion by the pancreas when blood sugar levels are high.  Glucagon is insulin’s physiological opposite, promoting glucose release from the liver by breaking down glycogen. Excess glucagon is a problem in diabetes, due to having too much glucagon consistently.
• By suppressing glucagon, GLP-1 reduces the amount of glucose made by the liver, helping to stabilize blood sugar levels.
• GLP-1 helps to delay gastric emptying by slowing down how quickly food is leaving the stomach, which prolongs a feeling of fullness and reduces overall food intake naturally.  If you have more bulk in your stomach, you will be less inclined to eat more.
• It activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, reducing hunger and overeating.  GLP-1 modulates signals through the vagus nerve, which connects the gut and brain.  Activation of sensory nerve fibers within the vagus nerve sends signals from the gut to the brain and enhances the sensation of fullness, contributing to natural appetite control.
• GLP-1 also has anti-inflammatory properties, interacting with immune cells like macrophages, suggesting a role beyond metabolic regulation, potentially influencing inflammation and immune responses.

GLP-1 acts via specific receptors located in the pancreas, stomach, brain, blood vessels, and elsewhere, influencing multiple pathways related to metabolism and hunger.

GLP-1 levels and obesity:

Studies have shown that GLP-1 secretion after a meal, in response to carbohydrate intake, is significantly lower in individuals with obesity compared to lean individuals.

A study that compared lean and obese women found that both groups showed increased GLP-1 levels after carbohydrate intake, but obese individuals had a blunted GLP-1 response, which was 3-4 times lower than GLP-1 levels in lean participants.  This suggests that carbohydrate intake triggers a stronger GLP-1 mediated satiety signal in lean individuals, helping them feel full and reduce food intake, whereas obese individuals receive a weaker satiety signal, potentially contributing to overeating.

The diminished GLP-1 response in obese individuals may partly explain difficulties in appetite control and weight management.  GLP-1 insufficiency in obesity may reduce natural satiety cues, leading to increased food intake and weight gain.

Interestingly, GLP-1 response to fat intake was similar between obese and lean groups, indicating macronutrient-specific differences in GLP-1 secretion.

Data from this study underscore the importance of diet composition and individual metabolic responses.

GLP-1 medication:

As a medication, referred to as a GLP-1 agonist, it is used to treat obesity and type 2 diabetes by mimicking the natural effects of this hormone.  It augments the glucose-stimulated insulin secretion in the pancreas when blood sugar levels are high and inhibits the release of glucagon, the hormone that stimulates the liver to make and release blood sugar when levels are low.

According to information published in 2025 by the World Health Organization, GLP-1 therapies (glucagon-like peptide-1 receptor agonists) are a class of medications that mimic the natural GLP-1 hormone, which helps regulate blood sugar and appetite. They were originally used for managing type 2 diabetes, but are now also approved for treating obesity and weight loss.  Some GLP-1 drugs lower the risk of heart attack, stroke, and heart failure, and reduce the incidence of type 2 diabetes, kidney and liver disease, among other outcomes. 

In terms of medication, an agonist is a manufactured substance that attaches to a cell receptor and causes the same action as the naturally occurring substance.  GLP-1 agonist, such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), have become prescribed more often.

GLP-1 medication offers therapeutic benefits. As a natural hormone, GLP-1 improves weight loss outcomes only marginally. This is because the medicine and the hormone work differently, and the medicine’s effect gets stronger with higher doses.

GLP-1 medicines stimulate insulin release when blood sugar is high and reduce glucagon secretion, helping lower blood glucose levels.  They slow down the process of food digestion and increase feelings of fullness, leading to a reduction in food intake.

GLP-1 agonists are most often injectable medications, meaning you inject a liquid medication with a needle and syringe. The injections are given in the fatty tissue just under the skin, in areas such as the belly, outer thighs, upper buttocks and the backs of the arms.

Common side effects of GLP-1 drugs are nausea, vomiting, constipation and diarrhoea. These are usually mild and stop with cessation of therapy or decrease over time. Other gastrointestinal problems – including biliary disease, acute pancreatitis, bowel obstruction, and gastroparesis (a disorder relating to difficulty in digesting food) – continue to be linked to the use of GLP-1 drugs, but are still being evaluated. Thyroid cancer has also been cited as a possible harm. However, such risk in humans is still under investigation, says the WHO.

GPL-1 therapies are generally long-term treatments, meaning for 6 months or longer. Data on the long-term efficacy and safety of these therapies, as well as the timing and effects of stopping them, are being monitored by the World Health Organization to be able to provide specific guidance in the future.

Dr Ben Bikman, however, is bothered by some of the side-effects of GLP-1 based medications.  While GLP-1 receptor agonist drugs like semaglutide (used in Ozempic and Wegovy) are effective for weight loss, they carry significant concerns, such as that about 40% of weight loss is from fat-free mass (muscle, bone, water), risking tissue loss that may be hard to regain.  Studies have also shown a statistically significant increases in depression anxiety, and suicidal behaviour.  While sweet cravings have initially reduced, they tended to return by 2 years on therapy, often coinciding with discontinuation of the medication, with about 70% of the patients stopping treatment by year 2.   The return of cravings and weight regain after stopping the drug are common, with weight often returning as fat mass rather than lean mass.

GLP-1 agonists alone can’t treat Type 2 diabetes or obesity. Both conditions require other treatment strategies, like lifestyle and dietary changes.

Ways to boost GLP-1 naturally:

GLP-1 as a natural hormone offers lower potency than medication. However, stimulating GLP-1 naturally can provide meaningful benefits, but without the costs and potential side effects, or the adverse reactions of medication.

Research by Dr Bikman’s laboratory at Brigham Young University found strong evidence of a number of natural ways to boost GLP-1 secretion. 

Yerba Mate: His research shows that yerba mate, a traditional herbal tea, can increase GLP-1 levels by 40-50%.  Its key active compounds include ferulic acid, which alone produces a modest GLP-1 increase (~40%), while its microbial metabolite dihydroferulic acid causes a 3-4-fold greater increase in GLP-1 secretion from L cells.  Yerba mate also contains bitter tastants that stimulate gut taste receptors, promoting satiety and reducing sweet cravings, creating a synergistic effect for appetite control.

Allulose: Allulose, a rare sugar, does not spike blood glucose or insulin but promotes appetite suppression.  Studies show allulose induces a significant and rapid increase in GLP-1 levels.  In type 1 diabetes, allulose helps regulate glucagon and blood glucose, reducing insulin requirements, which highlights a promising therapeutic angle.  Allulose represents a natural sugar substitute that enhances GLP-1 secretion, aiding metabolic control.

Low-Carbohydrate Diet: A study that compared low-carb vs. low-fat meals in 20 participants over two weeks, has found that a low-carb diet increased fasting (basal) GLP-1 levels significantly, compared to a low-fat diet.  An isocaloric low-carb meal, that ensures consistent daily calorie intake, elicited a 3-4-fold higher GLP-1 response after a meal than a low-fat meal, both with equal protein content.  These findings suggest that controlling carbohydrate intake and prioritizing protein and fat could naturally enhances GLP-1 secretion and satiety.

Collagen peptides: Animal studies have shown that collagen peptides increase GLP-1 secretion, improve blood glucose control, and enhance insulin sensitivity.  Collagen supplements are typically used for skin and tissue health but may have underappreciated metabolic benefits via GLP-1 stimulation, says Dr Bikman.

Sleep Quality and Circadian Rhythm: Poor sleep quality and disrupted circadian rhythms are associated with impaired GLP-1 responses.  A bad night’s sleep blunts GLP-1 levels, leading to reduced satiety signals and increased hunger the following day.  This can cause a vicious cycle, as increased snacking and high blood sugar would impair sleep further through sympathetic nervous system activation, raising heart rate and body temperature.  Good sleep quality is crucial for maintaining GLP-1 function and metabolic health.

Foods: According to the Ohio State University, there are certain foods that can stimulate the release of GLP-1 or help maintain its activity in the body:

• Protein promotes the release of GLP-1 and helps make you feel full and reduce the amount of food you eat.  Some of the best options are eggs, lean meats, poultry, fish/seafood, beans, peas, lentils, nuts, seeds, and soy products. 
• Healthy fats, such as monounsaturated fats and omega-3s, increase GLP-1 release and help you feel full by slowing down stomach emptying.  Some of the best options are avocados, olive oil, nuts such as walnuts, seeds such as chia and flax, and fatty fish such as salmon, herring, anchovies, mackerel, trout, sardines, and tuna.
• Fiber is a type of carbohydrate that slows the absorption of carbohydrates and fat. That leads to a more gradual release of glucose (sugar) into the bloodstream, triggering the production of GLP-1.  Soluble fiber, in particular, is fermented by gut bacteria into short-chain fatty acids and may promote secretion of GLP-1.  Some of the best options are whole grains such as oats and barley; legumes such as beans, lentils, and split peas; vegetables such as artichokes, asparagus, brussels sprouts, carrots, peas, and sweet potatoes; fruits such as apples, avocados, oranges, pears; and seeds such as chia and flax.
• Probiotics and fermented foods help keep your gut healthy and can affect how GLP-1 is made and works in your body.  Some of the best options are yogurt, kefir, sauerkraut, kimchi, miso, and tempeh.
• Dark chocolate (with at least 70% cacao solids) is rich in flavonols, an antioxidant that may support GLP-1 activity.  Although a high source of flavanols and minerals, it is best to eat dark chocolate in modest quantities to minimize the risk of weight gain, as it still is high in calories and fat.
• Eating habits can influence GLP-1:  GLP-1 follows a circadian rhythm with higher levels during daytime and evening than overnight.  The order in which you eat in a meal can also influence the stimulation of GLP-1 and post-meal insulin and blood sugar responses. Eating protein and/or fat together with dietary fiber before carbohydrate is most effective at enhancing GLP-1 secretion.  Eating behaviour surrounding a meal can affect GLP-1 response. Eating slowly leads to more pronounced GLP-1, higher satiety, and lower food intake.  Also, foods consumed with more chews and smaller bites can help increase GLP-1 response and curb subsequent food intake in a meal.

Other factors that can influence GLP-1 include chronic stress, where increased cortisol can impair GLP-1 release, while moderate and high intensity exercise improve GLP-1 levels.

Conclusion:

GLP-1 is a multifaceted hormone essential for regulating appetite, glucose metabolism, and a host of other physiological processes. Its ability to suppress glucagon, delay gastric emptying, and activate brain satiety centers makes it a powerful regulator of energy balance and blood sugar.

Although GLP-1 receptor agonist drugs are effective for treating diabetes and weight loss, they carry significant risks such as lean mass loss, mental health issues, and the return of cravings, which can undermine long-term success and safety. This highlights the importance of exploring safer, natural ways to enhance GLP-1 activity.

Addressing GLP-1 function naturally may help people, especially those with obesity or metabolic disorders, better regulate hunger and glucose metabolism without adverse drug effects.

References:

Natural ways to boost GLP-1.  Podcast 28 February 2025 by Dr Ben Bikman, professor of Cell Biology and Physiology at Brigham Young University.  A private research university.  Provo.  Utah.  USA.  (www.open.spotify.com)

 Obesity: GLP-1 therapy.  Published 2 December 2025.  World Health Organisation.  (www.who.int)

 GLP-1 agonists.  Updated 3 July 2023.  Cleveland Clinic.  USA.  (A nonprofit multi-specialty medical center that integrates clinical and hospital care with research and education.)  (www.clevelandclinic.org)

How to activate GLP-1 naturally.  Published 1 July 2025.  The Ohio State University.  (www.health.osu.edu)

Boosting GLP-1 by natural products.  Published January 2021 in Advances in Experimental Medicine and Biology.  PubMed Central.  National Centre for Biotechnology Information.  US National Library for Medicine. National Institutes of Health.  USA.  (www.ncbi.nlm.nih.gov)

GLP-1 drugs combined with healthy lifestyle habits linked with reduced cardiovascular risk among diabetes patients.  Published 25 February 2026.  Harvard T. H. Chan School of Public Health.  Harvard Medical School.  (www.hsph.harvard.edu)

Glucagon.  Updated 31 January 2025.  Cleveland Clinic.  USA.  (A nonprofit multi-specialty medical center that integrates clinical and hospital care with research and education.)  (www.clevelandclinic.org)

Pancreas.  Updated 26 February 2024.  Cleveland Clinic.  USA.  (A nonprofit multi-specialty medical center that integrates clinical and hospital care with research and education.)  (www.clevelandclinic.org)

Physiology of proglucagon peptides: Role of glucagon and GLP-1 in health and disease.  Published April 2015 in the journal Physiological Reviews.  Vol.95. Issue 2.  American Physiological Society.  (www.journals.physiology.org)

Medical Physiology.  A systems approach.  (Physiology Handbook).  By Hershell Raff, Michael Levitzky, et al.  Published 2011. McGraw Hill Medical.  P 786.

HEALTH INSIGHT