From the Guidelines
Natural ways to release GLP-1 include consuming a high-fiber diet rich in vegetables, fruits, legumes, and whole grains, as these foods stimulate GLP-1 secretion from intestinal L-cells, as supported by the most recent study 1.
Key Recommendations
- Prioritize protein intake from sources like lean meats, fish, eggs, and plant proteins, as protein is a potent GLP-1 stimulator.
- Include healthy fats from olive oil, avocados, nuts, and fatty fish, which slow digestion and enhance GLP-1 release.
- Practice intermittent fasting or time-restricted eating, as fasting periods followed by meals can amplify GLP-1 response.
- Regular exercise, particularly moderate-intensity activities like brisk walking, cycling, or swimming for 30 minutes daily, has been shown to increase GLP-1 levels 1.
- Adequate sleep (7-9 hours nightly) and stress management through meditation or yoga also support optimal hormone regulation including GLP-1.
Mechanism of Action
GLP-1 is naturally produced in your intestines in response to food intake, particularly when consuming complex nutrients that require longer digestion times. The hormone helps regulate blood sugar, increases satiety, slows gastric emptying, and supports metabolic health without the side effects that may accompany pharmaceutical GLP-1 agonists.
Supporting Evidence
The most recent study 1 provides evidence for the effectiveness of natural ways to release GLP-1, including diet and exercise. Additionally, studies have shown that GLP-1 receptor agonists, which mimic the effects of GLP-1, can lead to significant weight loss and improved weight-related comorbidities 1. However, the focus here is on natural methods to stimulate GLP-1 release, which can be achieved through dietary changes, exercise, and lifestyle modifications.
From the Research
Natural Ways to Release GLP-1
- Foods rich in certain nutrients such as monosaccharides, peptides, amino acids, monounsaturated and polyunsaturated fatty acids, and short-chain fatty acids can influence GLP-1 secretion 2
- High-fiber grain products, nuts, avocados, and eggs may promote GLP-1 secretion and associated beneficial outcomes in healthy individuals and those with type 2 diabetes or metabolic disturbances 2
- Dietary composition, including meal composition, size, and phytochemical content, can impact postprandial GLP-1 secretion 3
- Habitual physical activity, especially moderate-intensity physical activity, is associated with lower fasting and greater glucose-induced GLP-1 response in men 4
- Exercise-induced GLP-1 secretion can enhance endurance capacity and skeletal muscle remodeling via the GLP-1R/AMPK pathway 5
- Certain food proteins and protein hydrolysates can regulate GLP-1 secretion and clearance, with the protein source and hydrolytic processing influencing their effects on GLP-1 signaling 6
Key Factors Influencing GLP-1 Secretion
- Nutrient sensing by G-protein coupled receptors 2
- Meal composition and size 3
- Phytochemical content 3
- Gut microbiome 3
- Physical activity level and intensity 4, 5
- Protein source and hydrolytic processing 6