If there’s one habit experts consistently recommend for supporting GLP-1, it’s prioritising protein. Meals that include enough protein trigger a stronger release of the hormone, helping you feel fuller for longer. “Protein is one of the strongest direct triggers of GLP-1 release,” says Dr Jean-Marc Sobczyk, naturopathic doctor at Hooke. Meals containing around 25-30g of protein tend to produce significantly higher GLP-1 responses than carbohydrate-heavy ones. That might sound like a lot, but it’s easier to reach than you think. Roughly speaking, 25-30g of protein looks like three to four eggs, a 150g portion of fish or chicken, around 200g of Greek yogurt, a protein smoothie, or a generous serving of tofu or tempeh.
Plant-based options can work just as well – for example, a cup of lentils or beans paired with whole grains. Nutritionist and author of The Nozempic Diet Kim Pearson says aiming for protein at each meal is one of the simplest ways to regulate appetite naturally. “Protein stimulates several satiety hormones, including GLP-1,” she explains. “It also takes longer to digest, which helps keep you satisfied after eating.” Many experts also suggest front-loading protein earlier in the day, when most people fall short. Swapping toast for eggs, choosing Greek yoghurt instead of cereal or adding protein powder to a smoothie can make a noticeable difference to energy levels and cravings.
Fibre may not be the most glamorous nutrient, but when it comes to GLP-1, it’s one of the most powerful, largely because of what happens when fibre reaches the gut. Rather than being broken down quickly, it feeds beneficial gut bacteria, which then produce compounds that encourage GLP-1 release. Nutritionist and founder of ARTAH Rhian Stephenson says this is one of the easiest wins for metabolic health, especially since most people simply aren’t eating enough fibre. “In the UK, the average adult consumes around 18g of fibre a day, when the recommendation is closer to 30g,” she says. The answer is to actively build more fibre into your meals – beans, lentils, chia seeds, oats, raspberries, avocado, almonds and peas are all good choices.
Add Fermented Foods To Your Plate
If fibre feeds your gut bacteria, fermented foods help them flourish – and that’s where things start to get interesting. Scientists are increasingly discovering the microbiome plays a powerful role in appetite regulation, including how much GLP-1 your body produces. When beneficial bacteria break down fibre in the gut, they create compounds that signal the body to release the hormone responsible for satiety – which is where fermented foods come in. According to Rhian, foods like kefir, kimchi, sauerkraut and kombucha may help support the bacteria involved in this process. “A spoonful of sauerkraut with lunch, kefir at breakfast or a small side of kimchi with dinner can all help introduce more beneficial microbes into the gut,” says Rhian.
Simple additions like kefir in your porridge or sauerkraut in a salad can HELP NOURISH THE GUT BACTERIA that trigger your body’s natural GLP-1 response.
Look To The Mediterranean Diet
Interestingly, many of the foods that naturally support GLP-1 are the same ones found at the heart of the Mediterranean diet – a way of eating long associated with better metabolic and heart health. Think extra-virgin olive oil, berries, leafy greens, herbs, nuts, beans and green tea. These foods are rich in plant compounds that help nourish beneficial gut bacteria, which in turn play a role in regulating appetite hormones. “Your gut microbes respond incredibly well to these kinds of foods,” explains Jean-Marc. “When you regularly eat things like olive oil, berries and other colourful plants, you’re essentially feeding the bacteria that help stimulate GLP-1.” Small shifts go a long way – drizzling extra-virgin olive oil over vegetables, adding berries to yogurt, snacking on nuts, or swapping your afternoon coffee for green tea. Over time, these foods help create the kind of gut environment where satiety hormones can work properly.
Try The ‘Veg First’ Trick
This might be one of the simplest wellness tricks around – but the science behind it is compelling. Research suggests the order you eat your food can significantly affect blood sugar and satiety hormones, including GLP-1. “The most effective sequence appears to be fibre and vegetables first, then protein and fats, with carbohydrates last,” says Jean-Marc. Starting with fibre-rich foods slows digestion and creates a sort of natural buffer before carbs arrive. Protein then triggers satiety hormones like GLP-1, helping the body prepare for the rest of the meal. The result? A steadier blood sugar response and a much more gradual rise in GLP-1. “In real life, this might mean starting dinner with a salad, vegetable soup or roasted vegetables, before moving on to the rest of the meal. Research suggests doing so can reduce post-meal glucose spikes by as much as 75%,” he says.
Do A Gentle Overnight Fast
Another lifestyle habit that appears to support GLP-1 is time-restricted eating – essentially allowing a longer gap between dinner and breakfast. “Even a 12-14 hour overnight fasting window may help improve how responsive your body is to the GLP-1 it produces,” says Jean-Marc. “This allows the hormone you’re already producing to work more efficiently,” he explains. Finishing dinner a little earlier or delaying breakfast slightly can be enough to create the window – and many people find it naturally reduces late-night snacking too.
If your sleep is off, your appetite hormones usually are too. GETTING LESS THAN SIX HOURS OF SLEEP CAN THROW OFF GLP-1 LEVELS and blood sugar the next day.
Move Your Body – Especially After Eating
Exercise isn’t just about burning calories – it’s increasingly recognised as one of the most powerful tools for supporting metabolic health, including the hormones that regulate appetite. “Moderate-to-vigorous exercise is one of the most reliable ways to boost GLP-1 levels,” says Jean-Marc, explaining regular movement can increase the hormone itself while also making the body more responsive to it. The good news is you don’t need punishing workouts to benefit. Even a brisk 20-30-minute walk after a meal can help reduce blood sugar spikes and support satiety signalling.
Rhian adds movement works on several appetite hormones at once. “More intense exercise, like HIIT and endurance training, have been shown to significantly increase GLP-1 production,” she explains. “Exercise can also suppress ghrelin – the hormone that drives hunger – while increasing PYY, another hormone linked to fullness.”
If your sleep is off, your appetite hormones usually are too. “Sleep plays a significant role in appetite regulation,” says Kim, explaining poor sleep can disrupt the hormones that control hunger and satiety, including GLP-1. When you’re sleep-deprived, the body often craves quick energy – usually in the form of sugary or starchy foods – while the signals that tell you you’re full become less effective. The effects can show up quickly, too. “Just one night of sleeping less than six hours has been shown to reduce GLP-1 levels and impair blood sugar control the following day,” adds Jean-Marc.
Stress doesn’t just affect your mood – it can disrupt the hormones that regulate appetite, energy and blood sugar. “Chronic stress and elevated cortisol can suppress GLP-1 production,” Jean-Marc continues. Over time, this can make the body less responsive to the signals that tell you you’re satisfied after eating. High stress levels can also influence the gut microbiome and insulin sensitivity, creating the kind of metabolic environment where energy dips, cravings and late-afternoon slumps become more common. The solution is to find ways to regularly bring the nervous system back into balance – think daily walks, yoga, breathwork or time outdoors. These small moments of recovery help lower cortisol levels and support the hormonal systems involved in appetite and energy regulation. As Jean-Marc says, “when the nervous system is calmer, the body’s metabolic signals – including GLP-1 – work far more effectively.”
For more visit HOOKE.LONDON, ARTAH.CO & KIM-PEARSON.COM. The Nozempic Diet by Kim Pearson is available to pre-order now.
