Influencing GLP-1 Naturally

Written by: Tami Best, MS, RDN, IFNCP

April 23, 2025

The GLP-1 agonist drugs are extremely popular and gaining a lot of media attention. They certainly have been impactful in helping individuals who struggle to lose weight. As helpful as they have been, they can come with a cost that exceeds the financial burden. Clients come to me complaining of a variety of aggravating side-effects. Others seek assistance when they stop the medications and realize they are gaining weight back.

What is GLP-1?

GLP-1 stands for glucagon-like peptide 1 which is a hormone. This hormone regulates the release of insulin and glucagon which are hormones involved in controlling blood sugar balance. It also plays a role in delaying gastric emptying which creates a feeling of fullness.

Natural ways to influence GLP-1:

There are natural ways to influence your GLP-1 which lead to appetite control. The gut microbiome plays a large role in GLP-1 production. Two organisms with larger involvement in GLP-1 release are the probiotics Akkermansia muciniphila and Clostridium butyricum. Low levels of Akkermansia in the gut can lead to breakdown of a protective barrier layer known as mucin. Mucin as the name suggests is a thick mucous layer that is produced by the epithelial cells in the intestines. When this layer is compromised intra- and extra-intestinal disruption can occur. Low levels of Akkermansia have been linked to chronic inflammation, mental health concerns, weight gain issues, diabetes and gastrointestinal disease. Clostridium butyricum plays a role in the production of the short-chained fatty acid known as butyrate. Butyrate is a preferred fuel source for the cells of the intestinal tract. When levels of Clostridium butyricum are low there is increased risk for gut disruption, autoimmune diseases such as Celiac and Inflammatory bowel disease, and metabolic syndrome.

Follow these strategies to boost levels of GLP-1:

1. Consume a diet rich in polyphenols. Polyphenols are abundant in plants. Akkermansia muciniphila is an organism that prefers to feed off of polyphenols. A polyphenol-rich diet will help populate the gut with abundant levels of akkermansia. Foods that are high in polyphenols include: Dark chocolate (70% or higher); wild blueberries, plums, ground flaxseed, tea, coffee, nuts and olives.
2. Increase intake of dietary fiber. Fiber is fuel for the butyrate producing clostridium organism. Fiber-rich foods that are especially helpful include: Jerusalem artichoke, oats, barley, seaweed, asparagus, legumes, bananas, ground flaxseed, onions, apples and garlic.
3. Think about the order that you eat food in. Eat your fiber and polyphenol-rich foods first, followed by protein and finally refined carbohydrates. For example in a meal of roasted broccoli, meatballs and white pasta – eat the broccoli first, then the meatball and finally the pasta.
4. Consider adding a quality protein supplement. Aim for clean protein supplements without added ingredients. Consider the options on the Promise of Vitality website under supplements. Protein supplements have been shown to potentially increase GLP-1 levels. How this occurs is still unknown however dietary proteins may play a role in inhibiting the DPP4 enzyme that breaks down GLP-1. By inhibiting this enzyme, GLP-1 levels remain high and control appetite for longer.
5. A New Zealand Hops Extract has been shown to enhance GLP-1 levels leading to decreased hunger sensations. If you are interested in learning more about this and other supplements that may help increase GLP-1 naturally, please reach out to us.

For more information on ways to influence your GLP-1 naturally, reach out to us at Promise of Vitality today.