How to naturally stimulate GLP-1 production?

By Marie Gautier, dietician and specialist advisor in food supplements at Pleine Forme
16 years of experience in dietetics

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You struggle with uncontrollable cravings. You eat, but two hours later you're already hungry again. Your blood sugar fluctuates wildly, and your weight keeps climbing despite your efforts. You feel like your body can no longer naturally regulate your appetite.

What if the solution lay in a hormone that your body produces naturally, but in insufficient quantities? GLP-1 (Glucagon-Like Peptide-1): your unsung ally for satiety, blood sugar regulation and weight management.

In my 16 years at Pleine Forme, I've helped dozens of people regain control of their appetite by naturally optimizing their GLP-1 production. No medication, no extreme deprivation. Just by understanding how to intelligently nourish this hormone.

In this guide, I reveal scientifically validated strategies to naturally boost your GLP-1: targeted diet, consumption habits, lifestyle and effective supplements.

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🔍 Is your GLP-1 production insufficient? Self-assessment

Please check the symptoms you are experiencing:

Appetite and eating behavior:

• ☐ Frequent cravings between meals

• ☐ Feeling hungry 1-2 hours after eating

• ☐ Uncontrollable cravings for sweets

• ☐ Inability to feel full

• ☐ Compulsive snacking in the evening

Metabolism and weight:

• ☐ Unexplained progressive weight gain

• ☐ Difficulty losing weight despite efforts

• ☐ Abdominal fat that accumulates

• ☐ Fatigue after meals (especially those rich in carbohydrates)

Blood glucose:

• ☐ Late morning/afternoon energy slump

• ☐ Irritability if meals are skipped

• ☐ Feeling sleepy after lunch

• ☐ Prediabetes or type 2 diabetes diagnosed

✅ If you checked 5 or more symptoms, your GLP-1 production is probably suboptimal. This guide will help you boost it.

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What is GLP-1 and why is it crucial?

The unsung conductor of your metabolism

GLP-1 (Glucagon-Like Peptide-1) is a gut hormone produced by L cells in your small and large intestines in response to food intake. It is one of the most powerful hormones for regulating your appetite and metabolism.

The 5 major actions of GLP-1

1. Stimulates insulin production. When your blood sugar rises after a meal, GLP-1 signals the pancreas to release insulin to lower blood sugar.

2. Slows gastric emptying. It slows the rate at which your stomach empties, thus prolonging the feeling of fullness for 3-5 hours (vs. 1-2 hours normally).

3. Reduces appetite at the brain level. It acts directly on the satiety centers of the brain (hypothalamus), decreasing the desire to eat.

4. Inhibits glucagon. It blocks the secretion of glucagon (a hormone that increases blood sugar), preventing blood sugar spikes.

5. Promotes weight loss By combining all these effects, it creates the ideal conditions for sustainable weight loss without a feeling of deprivation.

Why is your GLP-1 level insufficient?

Main causes:

• Ultra-processed food (low in fiber, high in simple sugars)

• Unbalanced gut microbiota (dysbiosis)

• Insulin resistance (prediabetes)

• Lack of sleep (reduces production by 30%)

• Chronic stress (cortisol inhibits GLP-1)

• Sedentary lifestyle

💡 Good news: Unlike your genetics, your GLP-1 production is completely modifiable by your lifestyle choices.

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Foods that naturally boost your GLP-1

Your diet is the most powerful lever for stimulating GLP-1. Certain nutrients are direct triggers of this hormone.

1. Soluble fibers: the fuel of GLP-1 ⭐⭐⭐

How they work: Soluble fibers are fermented by your gut bacteria, producing short-chain fatty acids (SCFAs) that directly stimulate GLP-1-producing L cells.

Top soluble fiber foods:

Daily target: 25-30g of total fiber (including 10-15g soluble fiber)

Tip: Add 1 tablespoon of chia seeds to your morning yogurt for an immediate GLP-1 boost

2. Proteins: a powerful satiety trigger ⭐⭐⭐

Mechanism: Proteins stimulate the release of GLP-1 more than carbohydrates or lipids. A 30g serving of protein can increase GLP-1 by 50% for 3-4 hours.

Best protein sources for GLP-1:

Animal proteins:

• Eggs: 6g/egg - Ideal breakfast

• Oily fish (salmon, mackerel): 20g/100g - Omega-3 bonus

• Poultry (chicken, turkey): 25g/100g - Lean

• Greek yogurt: 10g/100g - Plus probiotics

Plant-based proteins:

• Tofu: 12g/100g

• Lentils: 9g/100g (cooked) + fiber

• Chickpeas: 8g/100g + fiber

• Whey protein: 20-25g/serving - Post-workout

Optimal protocol: 20-30g of protein per meal (3 meals/day) = stable GLP-1 production throughout the day

3. Healthy fats: slows digestion ⭐⭐

Action: Monounsaturated fatty acids slow gastric emptying, prolonging the release of GLP-1.

Recommended sources:

• Extra virgin olive oil: 2-3 tablespoons/day

• Avocado: ½ to 1 per day (15g of healthy fats)

• Nuts: 30g/day (almonds, walnuts, hazelnuts)

• Seeds: Chia, flax, pumpkin (omega-3)

Warning: Avoid saturated/trans fats (processed meats, fried foods) which inhibit GLP-1

4. Fermented foods: microbiota support ⭐⭐

Microbiota-GLP-1 link: A healthy microbiota = optimal SCFA production = L cell stimulation = more GLP-1

Natural probiotic foods:

• Kefir: 1 glass/day (10 billion probiotics)

• Raw sauerkraut: 2-3 tablespoons/day

• Kimchi: Everyday Condiment

• Miso: Soup or seasoning

• Plain yogurt: 1-2 per day (live cultures)

Frequency: Daily for optimal effect

5. Foods to avoid (GLP-1 inhibitors)

❌ Refined sugars: Blood sugar spikes → insulin resistance → decreased GLP-1
❌ Ultra-processed foods: Low in fiber, destroy the gut microbiota
❌ Trans fats: Intestinal inflammation → less GLP-1
❌ Excessive alcohol: Disrupts digestive hormones
❌ Artificial sweeteners: Disrupt satiety signals

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Consumption patterns: when and how to eat to maximize GLP-1

Beyond what you eat, how you eat directly influences your GLP-1.

1. The order of foods: the Japanese Kuchisabishii method ⭐⭐⭐

Principle: Starting with vegetables/proteins BEFORE carbohydrates increases GLP-1 by 40%.

Optimal order:

1. Vegetables (fiber, volume) → 5-10 min

2. Protein (meat, fish, eggs) → 5-10 min

3. Carbohydrates (rice, pasta, bread) → end of meal

Why it works:

• Fiber slows down carbohydrate absorption

• Proteins trigger GLP-1 first

• Stomach already partially full = fewer carbohydrates consumed

Study: Postprandial blood glucose reduced by 30% with this order (vs. carbohydrates first)

2. Sync with your circadian rhythm ⭐⭐

GLP-1 follows a 24-hour cycle:

• Morning: Maximum production (peak 7am-10am)

• Evening: Minimal production (lull 8pm-11pm)

GLP-1 chrononutrition protocol:

Breakfast (7am-9am) - Hearty:

• Protein: 30g (eggs, Greek yogurt)

• Fiber: Oats + fruit + chia seeds

• Fats: Nuts, avocado

• = Maximum GLP-1 boost for the day

Lunch (12pm-2pm) - BALANCED:

• Protein: 25-30g

• Vegetables: ½ plate

• Carbohydrates: ¼ plate

Dinner (6pm-8pm) - LIGHT:

• Protein: 20g

• Vegetables: Majority

• Carbohydrates: Minimize

• = Avoids nighttime digestive overload

Result: 20% greater weight loss vs. reverse meal plan (studies)

3. Eat slowly: 20 minutes minimum per meal ⭐⭐⭐

Impact of chewing on GLP-1:

• Eating quickly (< 10 min): GLP-1 increases by 10%

• Eating slowly (> 20 min): GLP-1 increases by 40%

Mindful chewing protocol:

1. Chew each bite 20-30 times

2. Place cutlery between each bite

3. Drinking between penises (water, herbal tea)

4. No screens (TV, phone) → focus on meals

5. Breathe deeply between bites

Why: The GLP-1 signal takes 15-20 minutes to reach the brain. Eating quickly means exceeding satiety before the signal is received.

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Lifestyle habits that multiply your GLP-1

1. Physical exercise: +30% of GLP-1 ⭐⭐⭐

Types of effective exercises:

Moderate (optimal) cardio:

• Brisk walking: 30-45 min, 5 times/week

• Cycling: 30-60 min, 3-4 times/week

• Swimming: 30 min, 3 times/week

• Increases GLP-1 during and 2-3 hours after exercise

Strength training/resistance:

• 2-3 sessions/week

• = Improves insulin sensitivity + long-term GLP-1

HIIT (High Intensity Interval Training):

• 15-20 min, 2 times/week

• = Acute GLP-1 boost + 24h metabolism

Ideal timing: 30 minutes after meals (improves blood sugar management + GLP-1)

2. Sleep: 7-9 hours non-negotiable ⭐⭐⭐

Impact of lack of sleep:

• < 6 hours/night: GLP-1 reduced by 30%

• Ghrelin (the hunger hormone) increases by 28%

• Leptin (satiety) decreases by 18%

• = Guaranteed cravings + weight gain

Restorative sleep protocol:

• Regular bedtime (before 11pm)

• Regular wake-up (even on weekends)

• Cool room (18-19°C)

• Total darkness (mask if needed)

• No screens for 1 hour beforehand (blue light inhibits melatonin)

3. Stress management: cortisol vs GLP-1 ⭐⭐

Chronic stress: High cortisol → Insulin resistance → Intestinal inflammation → Decreased GLP-1

Proven stress-reduction techniques:

• Heart coherence: 5 min, 3 times/day (365 method)

• Meditation: 10-20 min/day

• Yoga: 2-3 times/week

• Nature walk: 20-30 min/day

• Deep breathing: 4-7-8 (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds)

Result: 30% reduction in cortisol = improved GLP-1 + easier weight loss

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Dietary supplements: a targeted boost

While diet and lifestyle are the foundation, some supplements enhance GLP-1.

1. Berberine ⭐⭐⭐

Action: Improves insulin sensitivity, regulates blood sugar, supports gut microbiota → indirectly stimulates GLP-1

Dosage: 500 mg × 2-3 times a day (before meals)

Efficacy: Equivalent to metformin (a diabetes medication) in some studies

View product

2. Curcumin ⭐⭐

Action: Intestinal anti-inflammatory → more active L cells → more GLP-1

Dosage: 500-1000 mg/day (liposomal form = 30× absorption)

View product

3. Omega-3 (EPA/DHA) ⭐⭐

Action: Modulate inflammation, improve insulin sensitivity, support GLP-1 production

Dosage: 1000-2000 mg EPA+DHA/day

Quality: EPAX or IFOS label (purity)

View product

4. Specific Probiotics ⭐⭐⭐

Effective strains for GLP-1:

• Lactobacillus rhamnosus

• Bifidobacterium lactis

• Akkermansia muciniphila (new generation), not yet available from us!

Dosage: 10-20 billion CFU/day

Duration: Minimum 3 months

View product

5. GLP-1 Vit’all+ Complex ⭐⭐⭐

Innovative formula specifically for GLP-1:

Patented composition:

• Metabolaid®: Lemon Verbena + Hibiscus (clinically proven for GLP-1)

• Cocoa bean extract: Appetite-regulating polyphenols

• Berberis extract (natural berberine)

• Chromium: Blood sugar regulation

Synergistic action: Stimulates GLP-1 + regulates appetite + balances blood sugar

Dosage: As recommended by the manufacturer (generally 2 capsules/day before meals)

Ideal for: People seeking targeted GLP-1 support as a complement to a healthy lifestyle

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Complete Protocol: Your 30-Day Action Plan

Week 1: Food Foundations

Food :

✅ Add 10g of fiber per day (oats, chia seeds)
✅ 25-30g of protein per meal
✅ Food order: vegetables → protein → carbohydrates
✅ Eliminate refined sugars

Expected results: Reduced cravings, improved satiety

Week 2: Consumption Habits

Add:

✅ Eat slowly (20 min minimum/meal)
✅ Chew 20-30 times
✅ Hearty breakfast (before 9am)
✅ Light dinner (before 8pm)

Expected results: Less food consumed, improved digestion

Week 3: Lifestyle

Integrate:

✅ Exercise 30 min/day (brisk walking minimum)
✅ Regular 7-8 hour sleep
✅ Heart coherence 5 min × 3/day
✅ Hydration 1.5-2L/day

Expected results: Stable energy, improved mood

Week 4: Supplement Optimization

If needed:

✅ Probiotics 10 billion CFU/day
✅ Omega-3 1000 mg/day
✅ GLP-1 Vit'all+ Complex (if weight loss is the goal)
✅ Berberine 500 mg × 2/day (if insulin resistance)

Expected results: Weight loss of 1-2 kg, waist circumference reduction of 2-3 cm

After 30 days: stabilization

Maintain :

• 80% of the dietary protocol

• Regular exercise

• Priority sleep

• Supplements: 3 months on / 1 month off

Results after 3 months: Weight loss of 4-8 kg, stabilized blood sugar, naturally regulated appetite

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FAQ: Your questions about natural GLP-1

Is natural GLP-1 as effective as medications (Ozempic, Wegovy)?

No, GLP-1 agonist drugs are 100 times more potent. BUT the natural approach:

• No side effects (nausea, vomiting)

• No rebound when stopped (yo-yo effect)

• Improves overall health (vs. symptomatic)

• Sustainable for life

Ideally: Start with natural remedies. If this is insufficient after 3 to 6 months, consult a doctor about medication.

How long will it take to see the results?

Appetite/satiety: 7-14 days
Weight loss: 3-4 weeks
Stable blood glucose: 4-6 weeks
Sustainable regulation: minimum 3 months

Can several supplements be combined?

Yes, but:

• GLP-1 Vit'all+ Complex OR Berberine (not both, redundancy)

• Probiotics + Omega-3: excellent synergy

• Always space out doses (at least 2 hours apart)

Does intermittent fasting increase GLP-1?

Yes, the 16:8 fasting regimen increases GLP-1 sensitivity by 20-30%. BUT be careful: it can reduce production if too restrictive. Balance is key.

Can children/adolescents optimize their GLP-1?

Yes, through diet and lifestyle alone. Supplements are not recommended for those under 18 (except on medical advice).

Are there tests to measure GLP-1 levels?

Rare in clinical practice. Indirect indicators:

• Fasting blood glucose

• HbA1c (diabetes)

• Feeling of fullness after a meal

• Frequency of cravings

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Conclusion: regain control of your appetite naturally

After 16 years at Pleine Forme, I can say: optimizing your GLP-1 naturally is the most powerful strategy for sustainable weight loss without frustration.

The 5 pillars of optimal GLP-1

1. Diet: Soluble fiber + protein + healthy fats
2. Meal order: Vegetables → protein → carbohydrates
3. Chrononutrition: Hearty breakfast, light dinner
4. Lifestyle: Exercise + sleep + stress management
5. Targeted supplements: GLP-1 Complex, probiotics, omega-3

My message to you

Your body knows how to regulate your appetite, weight, and blood sugar. It just needs the right signals. GLP-1 isn't a magic hormone; it's your natural ally that you've been neglecting.

In 30 days, you can recover:

✅ Natural satiety (finally!)
✅ Meals without cravings 2 hours later
✅ Gradual weight loss without deprivation
✅ Stable energy throughout the day
✅ Balanced blood sugar

At Pleine Forme, we support hundreds of people each year who transform their metabolism with this approach. Say goodbye to yo-yo dieting, frustration, and repeated failures.

Need personalized support? Our team is available to:

• GLP-1 Nutritional Assessment

• Customized protocol

• Selection of suitable supplements

• Regular monitoring

Together, let's reactivate your natural GLP-1 for restored health!

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Where can I buy Vit'all+ GLP-1 Complex?

At Pleine Forme, we offer:

• GLP-1 Vit'all+ Complex: Patented Metabolaid® formula

• Specific multi-strain probiotics

• Certified ultra-pure Omega-3

• High bioavailability berberine

Available: In store (free personalized advice) or online (24-48 hour delivery)

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Article written by Marie, a registered dietitian
Last updated: January 2026

⚠️ Medical warning

The advice in this article is for informational purposes only. It is not a substitute for medical advice, especially if you have diabetes, are taking medication, or are pregnant. Consult your doctor before taking any supplements.