Natural Ways to Boost your GLP-1 Hormone and lose weight, for good.

27 Mar

Five Ways to Naturally Support GLP-1 for Appetite Control and Metabolism

As a hormone nutritionist and weight loss specialist, it’s time to talk GLP-1 (Glucagon-Like Peptide-1) and how you can boost it naturally. It is a powerful hormone that plays a key role in regulating blood sugar levels, appetite control, and digestion. As a hormone nutritionist, I’m excited to share how you can naturally support GLP-1 through the foods you eat and your daily habits. No extreme diets or injections are needed - just simple, sustainable changes to improve your metabolism and help support healthy weight loss.

1. Prioritise Protein and Fibre at Every Meal

Protein and fibre are your allies when it comes to appetite control and metabolism. Together, they slow digestion, keep you fuller for longer, and help maintain steady blood sugar levels - three things that stimulate GLP-1 production.

Protein sources to include: Eggs, oily fish, poultry, tofu, and lentils
Fibre-rich foods to focus on: Vegetables, whole grains, nuts, seeds, and pulses

Including a balance of protein and fibre at every meal will help keep cravings at bay and maintain steady energy levels throughout the day.

2. Include Healthy Fats for Hormonal Support

Healthy fats are essential for overall hormone production and metabolic health. Omega-3 fatty acids and monounsaturated fats, in particular, support GLP-1, helping to regulate blood sugar and boost appetite control.

Top sources of healthy fats: Salmon, mackerel, flaxseeds, walnuts, olive oil, and avocados

Incorporating these fats into your diet can help improve both your hormonal balance and your metabolism.

3. Support Your Gut with Fermented Foods and Prebiotics

A healthy gut microbiome is crucial for overall hormone balance, including GLP-1 production. Fermented foods contain beneficial bacteria that support gut health, while prebiotics feed these bacteria, ensuring they thrive.

Fermented foods to add: Kefir, yogurt, sauerkraut, kimchi, miso
Prebiotic-rich foods: Onions, garlic, leeks, asparagus, and bananas

Supporting your gut health in this way can lead to better hormone function and, ultimately, more effective appetite control.

4. Move in a Way That Works for You

Exercise is not just about burning calories - it’s a key tool for improving hormone health and boosting joy (in fact, I never ever get clients to count calories). Research shows that regular physical activity can help increase GLP-1 levels, improve insulin sensitivity, and support a healthy metabolism.

The key is consistency! Find an exercise routine that works for you and make it part of your regular habits.

Aerobic exercise: Walking, cycling, running
Resistance training: Bodyweight exercises, strength training

Consistency is key to improving your GLP-1 levels and supporting your weight loss journey.

5. Prioritise Sleep and Reduce Stress

Chronic stress and poor sleep can have a negative impact on GLP-1 levels, leading to increased cravings and disruptions in blood sugar regulation. Just as important as good nutrition and exercise is prioritising rest and stress management.

Incorporate these strategies to support your GLP-1 levels:

Stress management: Mindfulness, deep breathing, journalling, and spending time outdoors
Quality sleep: Aim for 7–9 hours of restorative sleep per night

When you take care of your mental and physical recovery, your body functions at its best, including hormone production.

Small Changes, Big Impact

The goal isn’t perfection - it’s consistency. By making small adjustments in your daily routine, you’ll begin to see the benefits in your energy, appetite, and overall well-being. When it comes to weight loss, the power of your hormones can work for you, naturally.

If you want to learn more about how to lose weight for good through the positive power of your hormones, get in touch with me today and book your free discovery call.

Hannah Alderson