How to Naturally Boost GLP-1: A Personalized Path to Satiety, Blood Sugar Balance, and Metabolic Health
GLP-1, or glucagon-like peptide-1, is gaining mainstream attention thanks to the popularity of GLP-1 agonist drugs like Ozempic and Wegovy. But what if you could harness your body's own ability to make GLP-1 naturally? At Viome, we believe that understanding your unique biology—including your gut microbiome—is the key to unlocking optimal metabolic health. In this article, we explore the science behind GLP-1 and show how diet, lifestyle, and microbiome insights can help you naturally support this critical hormone.
What is GLP-1 and Why Does It Matter?
GLP-1 is a type of incretin hormone secreted by the intestinal L-cells in response to food intake. It plays a crucial role in regulating insulin secretion after meals, slowing gastric emptying, suppressing glucagon, and promoting feelings of fullness (Holst et al., 2011). These functions make GLP-1 a central player in blood sugar control, appetite regulation, and even cardiovascular health, with benefits like improved endothelial function. Alongside other gut hormones like GIP and PYY, GLP-1 helps maintain metabolic balance.
How the Gut Microbiome Influences GLP-1 Secretion
The gut microbiome plays a pivotal role in GLP-1 signaling. Microbial metabolites—notably short-chain fatty acids (SCFAs) like butyrate and propionate—stimulate L-cells to produce GLP-1 naturally (Tolhurst et al., 2012). Microbes such as Faecalibacterium prausnitzii, Akkermansia muciniphila, and Roseburia spp. are associated with healthy SCFA production and metabolic signaling, though many other microbes also contribute (Everard et al., 2013; Cani et al., 2019).
Viome’s metatranscriptomic technology allows us to analyze the current gene expression of these microbial pathways. Personalized food and supplement recommendations are then designed to enhance beneficial microbial activity, including activities that help support GLP-1 production.
Dietary Strategies to Naturally Boost GLP-1*
1. Prebiotic Fiber for SCFA Production
Fibers like inulin, partially hydrolyzed guar gum (PHGG), and resistant starch feed your microbiota and stimulate butyrate production, which in turn enhances GLP-1 secretion (Canfora et al., 2017).*
Food examples: apples, kidney beans, Jicama, Jerusalem artichokes, whole grain wheat
2. Polyphenol-Rich Foods
Polyphenols such as EGCG (green tea), quercetin (onions, apples), and anthocyanins (berries) stimulate GLP-1 secretion and improve insulin sensitivity (Domínguez Ávila et al., 2017).* Polyphenols also modulate gut microbiota composition, favoring SCFA-producing strains.*
3. Protein Intake and Quality
Protein-rich meals trigger a stronger GLP-1 response than carbohydrate- or fat-rich meals. Specific peptides derived from whey protein directly stimulate GLP-1 secretion (Watkins et al., 2021).
4. Healthy Fats in Moderation
Medium-chain triglycerides (MCTs) and omega-3 fatty acids increase GLP-1 levels postprandially, though effects are modest (Mandøe et al., 2015; Murata et al., 2019). Pair fats with fiber-rich foods to slow gastric emptying and enhance GLP-1 responses.
5. Mindful Eating Practices
Slower eating increases the GLP-1 response and improves satiety (Andrade et al., 2008). In addition, circadian meal timing and intermittent fasting can align hormonal rhythms and enhance GLP-1 signaling (Sutton et al., 2018).
Lifestyle Habits That Support GLP-1
1. Prioritize Sleep
Poor sleep reduces GLP-1 secretion and disrupts glucose metabolism (Reutrakul et al., 2018). Aim for 7–9 hours of high-quality sleep to support hormonal balance.
2. Exercise Regularly
Exercise increases GLP-1 secretion and improves GLP-1 receptor sensitivity, even after just a single workout (Holliday et al., 2019). Incorporating both aerobic and resistance training may enhance these effects. After exercise, the body is more responsive to nutrients — a well-balanced meal with protein, fiber, and healthy fats during this post-workout window may further stimulate GLP-1 and support appetite regulation and metabolic health.
3. Manage Stress
Chronic stress and elevated cortisol impair GLP-1 and other gut-brain peptides. Stress-reducing practices like yoga, meditation, and breathwork can normalize these responses and support L-cell function (Ghosal et al., 2013).
Viome’s Role: Precision Support for GLP-1
Viome provides more than just food lists. Our tests assess your microbiome's gene expression related to SCFA production, bile acid metabolism, and gut barrier health—all of which impact GLP-1 activity. Based on your unique biology, Viome can:
Recommend prebiotic-rich foods that support butyrate production, bile acid metabolism, and other GLP-1 supportive pathways
Provide supplements with polyphenols and microbiome modulators
Deliver lifestyle suggestions aligned with your mitochondrial and gut health scores
Disclaimer: While Viome’s personalized approach is grounded in science, long-term clinical outcomes for GLP-1-specific interventions are still being researched. Results may vary based on individual biology.
What to Avoid: Inhibitors of GLP-1 Activity
Diets high in processed fats and low in fiber
Chronic circadian misalignment (e.g., night eating, shift work)
Overuse of antibiotics, which diminish microbial diversity and SCFA production (Vrieze et al., 2014)
Conclusion
GLP-1 is a powerful metabolic messenger, and you don’t need a prescription to activate it. With the right foods, lifestyle choices, and a personalized understanding of your microbiome, you can naturally support your body’s GLP-1 production.
At Viome, we believe true health begins within. By unlocking the microbial and molecular signals that drive GLP-1 activity, we empower you to feel fuller, balance blood sugar, and optimize metabolic wellness—naturally.
References
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Tolhurst, G., et al. (2012). Diabetes, 61(2), 364-371.
Everard, A., et al. (2013). PNAS, 110(22), 9066-9071.
Cani, P. D., et al. (2019). Nature Reviews Endocrinology, 15(11), 641-649.
Canfora, E. E., et al. (2017). Nature Reviews Endocrinology, 13(10), 577-591.
Domínguez Ávila, J. A., et al. (2017). Food & Function, 8(8), 2653-2671.
Watkins, J. D., Koumanov, F., & Gonzalez, J. T. (2021). Advances in Nutrition, 12(6), 2540–2552. https://doi.org/10.1093/advances/nmab078
Mandøe, M. J., et al. (2015). Nutrients, 7(4), 2250-2266.
Murata, Y., et al. (2019). American Journal of Physiology-Endocrinology and Metabolism, 317(2), E360–E373. https://doi.org/10.1152/ajpendo.00200.2018
Andrade, A. M., et al. (2008). Journal of the American Dietetic Association, 108(7), 1186-1191.
Sutton, E. F., et al. (2018). Cell Metabolism, 27(6), 1212-1221.
Reutrakul, S., et al. (2018). Sleep Medicine Reviews, 42, 88-97.
Holliday, A., et al. (2019). Physiology & Behavior, 202, 105-112.
Ghosal, S., Myers, B., & Herman, J. P. (2013). Physiology & Behavior, 122, 201–207. https://doi.org/10.1016/j.physbeh.2013.04.003
Vrieze, A., et al. (2014). Gastroenterology, 146(3), 660-668.
