What if you could lose weight, improve your cholesterol, and lower your blood sugar — all without feeling constantly hungry or spending hours at the gym?
It might sound like a dream, but that’s exactly what GLP-1 receptor agonist medications — like Wegovy and Ozempic — are designed to do. These medications have become popular prescriptions in the U.S. for managing weight and blood sugar. However, not everyone is comfortable with the idea of taking medication for weight loss, especially given the high costs and potential side effects. The good news is that you can naturally boost your GLP-1 levels and achieve similar benefits.
How GLP-1 Helps with Weight Loss
GLP-1 is a hormone that your body naturally produces, and it works in several ways to help regulate blood sugar and support weight management:
- Slows stomach emptying, helping you feel fuller for longer.
- Stimulates insulin production, which helps lower blood sugar naturally.
- Signals to the brain to reduce hunger and appetite, making it easier to stick to a healthy eating plan.
While prescription medications like Wegovy (semaglutide), Ozempic (semaglutide), Victoza (liraglutide), Saxenda (liraglutide), and Mounjaro (tirzepatide) can boost GLP-1 levels, only Wegovy and Saxenda are officially FDA-approved for weight loss. The other medications are often prescribed “off-label” for weight loss, even for people without diabetes.
If you’re not ready to rely on medications, there are natural ways to increase your GLP-1 levels and enjoy the same benefits, without the side effects or high costs.
Here’s a rewrite of the six supplements that may support increased GLP-1 levels:
1. Psyllium
Psyllium is an excellent source of soluble fiber, which plays a role in increasing GLP-1 levels. Whether you take it as husk or powder, incorporating psyllium into your routine could potentially help with GLP-1 production. Just be sure to drink enough water throughout the day to avoid any digestive discomfort or constipation.
2. Berberine
Berberine, a plant-based compound with a long history of use in traditional medicine, has gained popularity as a supplement for managing blood sugar levels. While some have touted it as a natural alternative to drugs like Ozempic, its effect on weight loss and GLP-1 production is still under investigation, and the evidence is limited to animal studies and lab research.
3. Curcumin
Curcumin, the active compound in turmeric, has shown potential in increasing GLP-1 secretion in certain studies. It has strong anti-inflammatory and antioxidant properties, which may benefit overall metabolic health. Though more research is needed, curcumin might play a role in supporting GLP-1 levels.
4. Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid, a potent antioxidant, has been found to potentially influence GLP-1 production in animal models. It’s widely used to support healthy glucose metabolism, and there’s growing interest in its ability to enhance GLP-1, though human studies are still limited.
5. Gymnema Sylvestre
Gymnema Sylvestre is a plant that has been traditionally used in Ayurvedic medicine for managing blood sugar levels. Some studies suggest it may help stimulate GLP-1 secretion, contributing to improved insulin sensitivity and better blood sugar control. More research in humans is needed to confirm these findings.
6. L-Carnitine
L-carnitine, an amino acid derivative, is known for its role in fat metabolism and energy production. Some studies suggest it may influence GLP-1 secretion, though evidence is still emerging. L-carnitine may support metabolic health, but more clinical research is needed to confirm its effect on GLP-1 levels.
Here’s a smoother, clearer rewrite of the section:
3 Types of Foods That Help Increase GLP-1
Eating a balanced, nutrient-rich diet is the most effective — and affordable — way to naturally boost GLP-1 levels. Plus, these foods offer additional health benefits, like reducing your risk of heart disease and certain cancers. Three key food groups are known to support higher GLP-1 production.
1. Healthy Fats
Certain types of fats are better for your heart and overall metabolic health. These healthier fats can naturally raise GLP-1 levels, especially:
- Monounsaturated fats (MUFA)
- Omega-3 fatty acids
You can find them in foods such as:
- Fatty fish
- Avocados and avocado oil
- Olives and olive oil
- Flaxseeds and flaxseed oil
On the other hand, saturated fats and omega-6 fatty acids don’t appear to raise GLP-1 as well. When you can, choose olive oil or avocado oil instead of butter. And if you enjoy fish, aim to include fatty varieties once or twice a week.
2. Lean Protein
Lean protein sources can help raise GLP-1 levels while also supporting muscle mass — something that’s especially important because GLP-1–based medications can sometimes lead to muscle loss along with fat loss.
Great sources of protein include:
- Fish
- Chicken
- Turkey
- Eggs
- Lean beef
- Cottage cheese
- Tofu and soybeans
High-protein diets may also help naturally curb appetite. Generally, “high protein” means getting about 30% of your daily calories from protein. For someone eating 2,000 calories per day, that’s roughly 150 g of protein.
To put that into perspective:
- 3 eggs → 18 g of protein
- 2 oz cooked turkey → 14 g of protein
- 1 cup Greek yogurt → 17 g of protein
Bonus: Calcium paired with protein may boost GLP-1 even more. If you tolerate dairy, it can be a helpful addition.
3. Soluble Fiber
Fiber comes in two forms: soluble and insoluble. Soluble fiber is the one that helps elevate GLP-1 levels. It’s found in many nutritious foods, including:
- Fruits
- Vegetables
- Whole grains (like oatmeal and barley)
- Legumes (such as beans and lentils)
- Flaxseeds
- Chia seeds
Soluble fiber absorbs water and forms a gel-like texture in the digestive tract, so be sure to drink plenty of fluids. And if you’re increasing your fiber intake, do it gradually to avoid digestive discomfort.