OK… It’s all over the news, and I just had to ask: Have you heard of GLP-1 yet?
If you’ve seen headlines about those buzzy weight-loss meds or blood sugar hacks, this little hormone probably came up. But here’s the part people forget to mention:
👉 You already make GLP-1 naturally.
And the best part? You can support your body to make more of it just by eating the right foods, moving your body, sleeping better, and yes, sipping the right drinks.
I also want to let you know right up front why I’m mentioning Shakeology in this post. I drink it (almost) daily. (I say almost, because occasionally, I don’t bring enough for trips). So do a bunch of my friends. I’ve seen firsthand how it helps me feel fuller longer, cut cravings, and support gut health. That’s why I wanted to include it here. You have options before turning to drugs, and this one works for me.
Let’s talk about how you can increase GLP-1 naturally.
What Is GLP-1?
GLP-1 stands for Glucagon-Like Peptide-1. It’s a hormone your body releases after you eat, and it plays a major role in how full you feel, how you process carbs, and how steady your blood sugar stays.
Here’s what it does:
👉 Helps you feel full faster
👉 Reduces cravings
👉 Balances blood sugar
👉 Slows digestion to keep you satisfied
👉 Supports healthy weight management
It’s like your body’s own wellness assistant.
Eat to Boost GLP-1
Let’s break it down into simple food habits that actually work.
1. Fill Up on Fiber
Fiber feeds the good bacteria in your gut. That bacteria helps your body release more GLP-1.
👉 Eat oats, lentils, and chia seeds
👉 Add beans, berries, pears, and leafy greens
👉 Try tossing chia or flax into your Shakeology or breakfast bowl
2. Eat Protein with Every Meal
Protein is one of the most powerful triggers for GLP-1 production.
👉 Eggs, salmon, chicken, turkey
👉 Greek yogurt, or tempeh
👉 Shakeology is a simple daily source of quality protein plus fiber, adaptogens, and prebiotics that I use daily
3. Choose Healthy Fats
Good fats slow digestion and help you feel full longer, which supports GLP-1 activity.
👉 Eat avocados, nuts, seeds, and olive oil
👉 Include fatty fish like salmon or sardines
👉 Add nut butter to your fruit snacks or drizzle olive oil on veggies
4. Feed Your Gut with Fermented Foods
A healthy gut microbiome plays a key role in how much GLP-1 your body makes.
👉 Try sauerkraut, kimchi, kefir, miso, kombucha, or yogurt with live cultures
👉 Add a spoonful of fermented veggies to meals or sip kombucha in the afternoon
5. Sip on Yerba Mate
This South American tea does more than energize. Yerba Mate may also:
👉 Stimulate natural GLP-1 production
👉 Support metabolism and fat-burning
👉 Help regulate blood sugar
👉 Provide clean, jitter-free energy
Try it in the late morning when you’re starting to feel that midday slump.
A Note About Shakeology (From Me to You)
I drink Shakeology because it works for me, and a lot of my friends use it too. It’s filled with the kind of ingredients that naturally support GLP-1:
👉 Protein
👉 Prebiotics and probiotics
👉 Fiber
👉 Adaptogens
👉 Digestive enzymes
👉 Superfoods that help regulate appetite and energy
I’ve noticed a huge difference in how I feel after drinking it regularly. Fewer cravings, better digestion, and more stable energy. It’s one of the easiest tools I use to stay on track. I’ve literally drank it for lunch almost every day for over 15 years. I love it so much that I joined BODi to rep it, but I’m not giving you the link, because this is not about selling that product. This is about helping you find what works. If you want to try it, just e-mail me. They sell a weeks’ worth, and I can get you a discount, if you want to try it.
Lifestyle Habits That Help GLP-1
Nutrition is a big piece of the puzzle, but don’t forget what you do outside the kitchen. Your lifestyle plays a huge role in GLP-1 production and balance.
Move Your Body
Exercise is a natural way to boost GLP-1, and different types offer different benefits.
👉 High-intensity interval training (HIIT) boosts GLP-1 and fat-burning
👉 Strength training helps regulate blood sugar and appetite hormones
👉 Walking after meals improves digestion and helps regulate insulin
👉 Dance, hiking, or fun cardio also stimulate endorphins and reduce stress, which indirectly supports GLP-1
You don’t need to overtrain. Just get consistent and make it enjoyable.
Prioritize Sleep
Poor sleep can throw off all your appetite hormones, including GLP-1.
👉 Aim for 7 to 9 hours a night
👉 Limit screens before bed
👉 Try calming rituals like tea, journaling, or stretching
When you sleep better, your body regulates hunger and satiety better too.
Reduce Stress
Stress increases cortisol, which can suppress GLP-1 and spike cravings.
👉 Try breathwork, yoga, meditation, or quiet walks
👉 Even 10 minutes of stillness helps
👉 Laugh more. Hug more. Dance more.
Stress reduction (Parasympathetic Activation) is GLP-1’s secret sidekick.
Sample GLP-1 Boosting Day
Breakfast
Shakeology blended with almond milk, frozen blueberries, spinach, and (optional) chia seeds
Snack
Hard-boiled egg and apple slices with a little almond butter
Lunch
Quinoa bowl with lentils, avocado, kale, and tahini dressing
Afternoon Drink
Yerba Mate and a handful of walnuts
Dinner
Grilled salmon, roasted Brussels sprouts, and sweet potato
Evening Treat
Plain Greek yogurt with cinnamon or a glass of kombucha
Movement
20-minute walk after dinner or a strength workout in the morning
Supplements That Help
These aren’t required, but they can give you an extra edge if you want to boost GLP-1 even more. Always talk to your doctor before adding anything new.
👉 Berberine – helps mimic GLP-1 and support blood sugar
👉 Inulin – prebiotic fiber that feeds your good gut bacteria
👉 Probiotics – especially strains like Lactobacillus and Bifidobacterium
👉 Magnesium – supports insulin function and metabolic health
👉 Green Tea Extract (EGCG) – helps trigger GLP-1 release and supports fat burning
Final Thoughts
Here’s what I want you to know:
👉 Your body already has the tools
👉 You can support your GLP-1 naturally
👉 You don’t need to turn to drugs to start feeling better
Start by making small changes. Drink more water. Eat more plants. Move your body daily. Get good sleep. Try Yerba Mate or Shakeology. It doesn’t have to be complicated to work.
You’re not broken. You’re just missing the right support. And now you’ve got it.
Want more?
E-mail me if you’d like:
👉 A free printable GLP-1 grocery list
👉 A 7-day natural reset meal plan
👉 Tips to customize your Shakeology for cravings or digestion
Let’s make wellness feel good again.
Note about Berberine: While berberine is generally considered safe for most people, it can interact with certain medications and may cause gastrointestinal side effects in some individuals. It is advisable to consult with a healthcare provider before starting berberine, especially for those on diabetes or cholesterol medications. Typical dosages range from 500 mg to 1500 mg per day, divided into multiple doses.
