You may have heard about GLP-1 medications like semaglutide (Ozempic, Rybelsus, and Wegovy) and liraglutide (Victoza). These medications are powerful tools to help people with type 2 diabetes reduce their blood sugar levels and lose weight (if that is a goal).

GLP-1 medications work by copying the actions of glucagon-like peptide 1 (GLP-1), a hormone your body makes naturally. But did you know there are also simple ways to help your body make more of its own GLP-1? Although medications might be part of your care plan, small lifestyle changes can also help boost GLP-1 levels.

What Is Glucagon-Like Peptide 1?

Glucagon-like peptide 1 is a hormone made by enteroendocrine cells in your digestive system, starting in the small intestine. The cells release GLP-1 when you eat. Nutrients in your food trigger this release, and within about 15 minutes, your GLP-1 levels begin to rise. Levels usually peak within an hour after a meal.

Once in your bloodstream, GLP-1 helps manage blood sugar and hunger by working on two key areas — the pancreas and the brain.

In the pancreas, GLP-1:

• Increases the release of insulin, the hormone that moves glucose (sugar) from your blood into your cells for energy
• Decreases the release of glucagon, a hormone that raises blood sugar

In the brain, GLP-1:

• Lowers hunger
• Increases satiety (the feeling of fullness after eating)
• Slows down how quickly food leaves the stomach, which supports digestion and helps you feel full longer

While GLP-1 medications are one way to increase this hormone, they’re not the only option. Healthy lifestyle habits can also help your body naturally make more of its own GLP-1.

1. Eat More Fiber

Fiber is a type of carbohydrate that your body can’t fully digest. Instead of being absorbed, fiber passes through your digestive system and leaves the body as waste. Along the way, fiber can help stimulate the release of GLP-1 in several ways.

In the colon, fiber feeds beneficial gut bacteria. As these bacteria break down the fiber, they release byproducts that help trigger the release of GLP-1.

Additionally, a high-fiber diet adds bulk to your stool, which slows digestion. Nutrients from your food take longer to absorb, so you feel full or satisfied longer. Slower digestion also allows more nutrients to reach the large intestine, where they can stimulate the GLP-1-producing enteroendocrine cells.

Increase Fiber — but Not Too Fast

Most adults in the U.S. only get about 15 grams of fiber each day — far less than what’s recommended. Researchers suggest aiming for 21 to 38 grams of fiber a day, depending on your age and sex. Your healthcare provider can help you figure out the right amount for you.

When adding more fiber, start slowly so that your body can adjust. Too much fiber too soon can cause gas and bloating. Also, be sure to drink plenty of water to help fiber do its job and keep digestion running smoothly.

Examples of high-fiber foods include:

• Whole grains — Whole-wheat flour, brown rice, oats, buckwheat, and whole-grain pasta
• Legumes — Beans, peas, and lentils
• Fruits with skin or pulp — Apples, berries, oranges, and avocados
• Vegetables — Sweet potatoes, cauliflower, and carrots
• Nuts and seeds — Chia seeds, almonds, and sunflower seeds

Increasing dietary fiber (from food) is typically better than taking supplements. However, if you can’t get enough fiber from your diet, talk with your healthcare provider or a registered dietitian about whether a fiber supplement might help.

2. Include Protein With Every Meal

You may have noticed that eating a meal that’s high in protein keeps you feeling fuller longer than meals made mostly of carbohydrates. GLP-1 may be one reason for that effect.

When protein enters the digestive tract, it can signal enteroendocrine cells to release more GLP-1. A 2020 laboratory study found that even egg white protein could trigger the release of GLP-1 from intestinal cells. Researchers are still learning more about which proteins have the biggest effect, but it’s clear that protein plays a helpful role in GLP-1 production.

Protein can come from plant-based or animal sources. Including some at each meal can help your body make more GLP-1 and support balanced blood sugar levels. Good options include:

• Legumes
• Lean poultry and seafood — Chicken, turkey, salmon, and tuna
• Dairy products — Milk, yogurt, and cottage cheese
• Soy-based foods — Tofu and tempeh
• Eggs

3. Focus on Healthy Fats

Healthy fats, like monounsaturated and polyunsaturated fat, can stimulate the enteroendocrine cells to help your body naturally release more GLP-1. Studies show that healthy fats tend to raise GLP-1 levels more than unhealthy fats (saturated and trans fats) do. For example, meals made with olive oil (a monounsaturated fat) triggered more GLP-1 release than meals made with butter (a saturated fat). Other sources of healthy fats, such as avocados, may also boost GLP-1.

Try replacing unhealthy fats with healthy ones in your snacks and meals. Good sources of healthy fats include:

• Vegetable oils — Olive oil and grapeseed oil
• Nuts — Peanuts, almonds, and cashews
• Fatty fish — Salmon and mackerel

Try to limit unhealthy fats such as:

• Whole-fat dairy products — Butter, whole milk, and ice cream
• Processed meats — Sausage, ham, and bacon
• Fried food and processed snacks

4. Get Plenty of Exercise

Regular exercise is an essential part of managing type 2 diabetes — and it may help your body make more GLP-1. Some research suggests that exercise may also help reduce GLP-1 resistance — when the body becomes less responsive to increased levels of GLP-1. Exercise may raise GLP-1 levels by supporting healthy gut bacteria and triggering beneficial changes in muscle function. However, more studies are needed to fully understand these effects.

However, findings do show that moderate- and high-intensity exercise may have the biggest benefits for GLP-1 levels. The U.S. Department of Health and Human Services recommends that each week, you get either 150 minutes of moderate-intensity exercise (you’re breathing harder and can talk but not sing) or 75 minutes of high-intensity exercise (you’re breathing heavily and can say just a few words at a time).

If that feels like a lot of time spent exercising, don’t worry — any movement is better than none. You can start slowly with a short walk, stretching, or another gentle activity and build up at a comfortable pace. However, talk with your healthcare provider before starting a new exercise plan to make sure it’s safe and that it fits your health needs.

5. Prioritize Sleep

Poor sleep can increase hunger and make it harder to manage blood sugar levels. Lack of sleep may also affect your body’s ability to make and use GLP-1. Several small studies suggest that poor sleep may reduce GLP-1’s effects after eating.

For example, a 2013 study of 12 healthy young men, published in the journal Nutrition & Diabetes, found that sleep deprivation dampened the GLP-1 response after eating. A 2017 study found that people with more severe obstructive sleep apnea — a condition in which breathing stops and starts repeatedly during sleep — had a weaker GLP-1 response after a glucose challenge (a test that measures how your body handles sugar).

Sleep problems can affect your overall health and well-being. Talk to your healthcare provider if you have trouble falling asleep, wake up often, or feel tired during the day. You might have a sleep disorder that needs treatment.

Improving your sleep habits can also help. Here are a few tips:

• Keep your bedroom cool, dark, and quiet.
• Go to bed and wake up at the same time every day, including weekends.
• Get regular exercise.
• Avoid caffeine in the afternoon and evening.
• Skip large meals close to bedtime.
• Turn off screens and electronic devices at least 30 minutes before going to bed.

6. Talk to Your Healthcare Provider About Supplements

Some early research suggests that certain herbal supplements and plant compounds may have an effect on GLP-1 levels. These include:

• Berberine — A compound found in plants like goldenseal and barberry and included in some supplements
• Curcumin — The active compound in turmeric
• Cinnamon extract — A substance often studied for blood sugar control
• Gingerol — A natural compound found in ginger
• Quercetin — An antioxidant found in many fruits, vegetables, and teas

It’s important to know that herbal supplements aren’t regulated as strictly as prescription drugs by the U.S. Food and Drug Administration (FDA). That means their safety, strength, and effectiveness can vary widely. Some supplements can also cause side effects or drug interactions.

Talk to your healthcare provider before you add a supplement to your diabetes care plan. They can help you weigh the risks and benefits based on your health history and current medications.

Find Your Team

On DiabetesTeam, the social network for people living with type 2 diabetes and their loved ones, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.

What strategies have you incorporated into your routine to naturally increase GLP-1? Share your tips and experiences in a comment below, start a conversation on your Activities page, or connect with like-minded members in Groups.