Restoring Your Natural GLP-1 
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Restoring Your Natural GLP-1 

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What Is GLP-1? 

GLP-1 is a hormone made in your gut that helps regulate appetite, helps you feel full, supports healthy blood sugar, and communicates with your brain about hunger and satiety. 

You can naturally support GLP-1 by improving gut health, eating balanced meals, and practicing simple lifestyle habits. 

How to Boost Your Natural GLP-1 

1. Eat Foods That Increase GLP-1 

Fiber-Rich Foods 

Fiber slows digestion, stabilizes blood sugar, and supports fullness. 
 

Try: 

Berries, apples, pears 

Broccoli, leafy greens, Brussels sprouts 

Beans, lentils, chickpeas 

Chia seeds, flax seeds 

Oats, quinoa 

Fermented Foods 

Feed good gut bacteria → improve GLP-1 signaling. 
 

Try: 

Yogurt, kefir 

Sauerkraut, kimchi 

Tempeh 

Healthy Fats & Protein

These help trigger satiety and steady digestion. 
  

Try: 

Avocado 

Nuts and seeds 

Eggs 

Salmon 

Greek yogurt or cottage cheese 

2. Improve Gut Health 

GLP-1 is produced in the gut, so a healthy microbiome matters. 

Add Prebiotic Fibers to nourish beneficial bacteria, like:  

  • Asparagus 
  • Bananas 
  • Apples 
  • Berries 
  • Flax and Chia seeds 
  • Beets 
  • Beans  
  • Lentils 

Reduce Gut Irritants that can lower GLP-1 production, like: 

  • Excess sugar 
  • Ultra-processed foods 
  • Too much alcohol 
  • Foods that cause digestive symptoms 

3. Move Your Body Daily 

Movement helps improve natural GLP-1 and stabilize blood sugar. 

  • Walk 10 – 15 minutes after meals 
  • Strength training 2 – 3x per week 
  • Break up long periods of sitting 

4. Prioritize Sleep 

Poor sleep decreases GLP-1 and increases hunger hormones. 

Aim for: 

  • 7–9 hours per night 
  • A regular sleep schedule 
  • A wind-down routine that calms your nervous system 

5. Manage Stress 

Stress hormones can reduce GLP-1 and increase cravings. 

Try: 

  • Deep breathing 
  • Short breaks throughout the day 
  • Mindful meals 
  • Light stretching or walking 

Your Daily GLP-1 Support Checklist 

Use this as a simple guide: 

⬜ Eat 25–35 grams of fiber 

⬜ Include protein at every meal 

⬜ Add healthy fats for fullness 

⬜ One fermented food daily 

⬜ Move for 10–15 minutes after meals 

⬜ Get consistent sleep 

⬜ Stay hydrated 

⬜ Consider a prebiotic fiber supplement 

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