Support for Healthy GLP-1 Function

Foods rich in soluble fiber such as oats, barley, beans, fruits, and vegetables to slow digestion and modulate GLP-1 secretion. Fiber intake supports healthy gut microbiota and facilitates the production of short-chain fatty acids, which are other mechanisms to modulate GLP-1 release

Increase protein intake. High protein meals increase GLP-1 more than those highest in carbohydrates and fat.

Consume foods rich in the omega-3 fatty acids EPA and DHA which can modulate the release of GLP-1 from intestinal cells through a receptor called GPR120, which plays a role in glucose regulation. Foods high in EPA and DHA include salmon, tuna, cod liver, and calamari

Add bitter foods and herbs to the diet, such as arugula, Brassica family vegetables, ginger, and citrus. Bitter foods are thought to modulate GLP-1 secretion via several mechanisms including activation of bitter taste receptors, gut motility, interaction with gut microbiota, and vagus nerve stimulation

Engage in regular, moderate intensity physical activity like brisk walking or cycling to support GLP-1 secretion and enhance insulin sensitivity.

A healthy circadian rhythm supports GLP-1 secretion.2 Establish a regular sleep-wake cycle and create a sleep-conducive environment. A dark, cool, quiet bedroom supports melatonin production and sleep onset. Exposure to natural light in the morning is also an important tool for a healthy circadian rhythm.

Implement stress-reduction techniques like movement, deep breathing, guided imagery, and laughter. The experience of stress can rapidly downregulate GLP-1 expression.