GLP-1: The Natural Appetite Suppressant

GLP-1 is a hormone your body produces naturally. It works in several different ways to help with blood sugar control and weight management:

How it works

When you eat, cells in your small intestine release GLP-1 into the bloodstream. This hormone then travels through the body and performs several functions:^[1]

• Stimulates the pancreas to release insulin when blood sugar is high.
• Slows stomach emptying, helping control blood sugar and increasing satiety.
• Acts on the brain to reduce appetite and cravings.

Other Functions of GLP-1^[1]

• Reduces inflammation
• Improves cardiac markers like left ventricular ejection fraction
• Lowers blood pressure
• Reduces overall risk of cardiovascular events

How Your Body Releases GLP-1

Breaking down food into short-chain fatty acids (SCFAs) triggers GLP-1 release in a two-step process:

How Bacteria Break Down Foods into SCFAs and Trigger GLP-1

1. Bacterial Fermentation of Fiber: Non-digestible carbohydrates reach the colon, where gut microbiota ferments them into SCFAs like acetate, propionate, and butyrate.
2. SCFA-Mediated GLP-1 Secretion: SCFAs activate G protein-coupled receptors on L-cells, which trigger GLP-1 and PYY secretion.

Food Groups That Help Increase GLP-1

Soluble Fiber:^[2][3]

• Grains: Oats, barley, rye
• Fruits: Apples, pears, berries
• Vegetables: Brussels sprouts, carrots, asparagus, onions
• Legumes: Lentils, beans, chickpeas
• Seeds: Flaxseeds, chia seeds
• Psyllium

Lean Protein:

• Eggs
• Fish (like salmon)
• Chicken, turkey

Healthy Fats (Mono- and Polyunsaturated):

• Avocado
• Olive oil
• Nuts (almonds, walnuts)
• Seeds (flax, chia)

Probiotics:

• Fermented foods like kimchi, sauerkraut, yogurt, kefir

Whey: A Valuable Addition to Any Weight Loss Journey

Whey supports both natural GLP-1 levels and muscle preservation during weight loss.^[4]

• Stimulates GLP-1 hormone: Promotes satiety and blood sugar control.
• Preserves muscle mass: Rich in leucine, important for building/retaining muscle, especially during weight loss.
• Increases satiety: Helps reduce calorie intake.^[4][5]

Ways to Incorporate Whey Into Your Diet

• Whey protein powder: Add to smoothies, coffee, or baked goods.
• Protein shakes: Choose GLP-1-friendly options.
• Yogurt with whey: Products like Oikos Fusion or ratio Pro-Fiber offer added whey and fiber.
• Leftover yogurt whey: Use in smoothies—it's probiotic-rich!

Weight Loss Isn’t Just About Food

Sleep, stress, and refined foods all impact GLP-1 release and appetite regulation:

• Prioritize good sleep
• Use meditation and movement to lower cortisol
• Avoid refined carbs and additives to support beneficial microbes

References

1. Barkis, D. J., & Sisson, E. M. (2023). Glucagon-Like Peptide-1 Receptor Agonists. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK551568/
2. Zeng Y, et al. (2024). Crosstalk between glucagon-like peptide 1 and gut microbiota. mBio 15:e02032-23. https://doi.org/10.1128/mbio.02032-23
3. Healthline. (2025). What foods increase GLP-1 levels? https://www.healthline.com/health/foods-that-increase-glp-1#how-it-works
4. Rigamonti AE, et al. (2020). The Appetite-Suppressant and GLP-1-Stimulating Effects of Whey Proteins. Nutrients. https://doi.org/10.3390/nu12030775
5. Umpierre D, et al. (2025). Whey protein microgel reduces glycemia and appetite. Clinical Nutrition Open Science, 56(1). https://doi.org/10.1016/j.nutos.2025.100270