Share this post: 
Skip the weight loss jabs: how to boost GLP-1 NATURALLY!
Weight loss injections have taken the world by storm, with a whopping 1.5 million people in the UK now using these drugs.1https://www.bbc.co.uk/news/articles/cre5xp83394o
These injectable medications are typically used to help people suffering with type 2 diabetes and obesity. While they are prescribed to some patients on the NHS, nine out of ten users pay privately for their prescription.2https://www.bbc.co.uk/news/articles/cre5xp83394o
But what if there was a more natural way to support weight loss?
How GLP-1 injections work
These medications belong to a class called glucagon-like peptide-1 receptor agonists (GLP-1s) — you may have heard of Ozempic, one of the most well-known examples. GLP-1s help to balance blood sugar levels and support weight loss3https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists by mimicking the GLP-1 hormone, which is produced naturally by your body.4https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists
Aside from weight management and blood sugar balance, GLP-1 medications have been linked to other benefits, such as lowering blood pressure, improving cardiovascular health and increasing satiety.5https://www.ncbi.nlm.nih.gov/books/NBK551568/ But like all medications, they can come with potentially damaging side effects, including nausea, vomiting, diarrhoea and acute pancreatitis.6https://www.gov.uk/government/publications/glp-1-medicines-for-weight-loss-and-diabetes-what-you-need-to-know/glp-1-medicines-for-weight-loss-and-diabetes-what-you-need-to-know
The power of the natural GLP-1 hormone
GLP-1 is a naturally occurring hormone, primarily produced in the gut after eating. It helps balance blood sugar by stimulating insulin release (which lowers blood sugar) and suppressing glucagon (which raises it).7https://www.healthline.com/health/foods-that-increase-glp-1#how-it-works
GLP-1 also slows down digestion and gastric emptying,8https://pmc.ncbi.nlm.nih.gov/articles/PMC4119845/# helping you feel fuller for longer— which can further support weight management.
GLP-1 receptors are found throughout the body, including the brain. When the GLP-1 hormone binds to these receptors, it influences appetite, reduces neuroinflammation, and may even protect brain health.9https://psychiatryonline.org/doi/full/10.1176/appi.neuropsych.20230226 Impressive stuff!
How can you boost the GLP-1 hormone NATURALLY?
1. Eat fermented foods and prebiotics
Fermented foods like kefir are naturally rich in beneficial bacteria that help nurture a healthy gut microbiome. Prebiotics — types of fibre that feed these bacteria — are also essential. Together, they promote the production of short-chain fatty acids (SCFAs), compounds that have been shown to stimulate GLP-1 release.10https://pmc.ncbi.nlm.nih.gov/articles/PMC3266401/ But if your gut microbiome is imbalanced or in a state of dysbiosis, research shows this can result in GLP-1 resistance.11https://pmc.ncbi.nlm.nih.gov/articles/PMC6107470/
To keep your gut happy, focus on boosting your probiotics and prebiotics. To do this, try our Kefir and Complete Prebiotic – combined, these products act as a powerful synbiotic. Think of your gut microbiome as a garden – the kefir provides the seeds, and the Complete Prebiotic is the food, helping your gut microbiome flourish!
And don’t forget: a high-fibre diet is key. Fill your plate with fruits, vegetables, nuts, seeds, beans, lentils, and wholegrains.
2. Prioritise protein
Protein is an essential macronutrient, shown to boost the release of GLP-1.12https://pmc.ncbi.nlm.nih.gov/articles/PMC6548554/ Aim to include quality protein in every meal and snack. Great sources include:
- Meat
- Fish
- Eggs
- Dairy products (like Greek yoghurt)
- Lentils
- Beans
- Tofu
- Tempeh
3. Get moving!
Exercise should be a non-negotiable; it lowers your risk of serious health issues like heart disease and stroke.13https://www.nhs.uk/live-well/exercise/exercise-health-benefits/ Interestingly, the benefits don’t stop there. Did you know exercise can boost GLP-1 levels?14https://pmc.ncbi.nlm.nih.gov/articles/PMC6107470/ Research shows that both moderate and high intensity exercise works,15https://pmc.ncbi.nlm.nih.gov/articles/PMC6107470/ so find something you enjoy — running, cycling, dancing, hiking — and make it part of your routine.
4. Lower your stress levels
Stress is an inevitable part of life, but chronic stress can disrupt key hormones. Managing your stress levels and building resilience is essential for physical and mental wellness. When you experience stress, cortisol levels increase. Elevated cortisol levels can reduce GLP-1 production, inhibit insulin secretion, and increase glucagon release — making blood sugar harder to control.16https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2021.626427/full Yikes!
To counteract this, prioritise stress management and mental wellness exercises, such as meditation, breathwork, walking, yoga, or tai chi. Start small — even five minutes of evening meditation can make a difference. The goal is to build sustainable habits, not quick fixes.
The takeaway
While GLP-1 medications can be an effective option for some people under medical supervision, they’re not the only path to weight loss. By focusing on nutrition, gut balance, movement, and stress management, you can help your body naturally support healthy GLP-1 activity and overall well-being. If you’re considering any weight management approach — whether lifestyle-based or medical — it’s always best to discuss the options with a qualified healthcare professional to find what’s right for you.
If you would like more support around weight loss, check out this article – 5 ways to boost your gut for healthy weight loss!
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.
References
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
