We’ve all heard the buzz around Ozempic lately—but do you know what it actually does in your body? Ozempic is a GLP-1 receptor agonist, meaning it mimics your body’s natural glucagon-like peptide-1 (GLP-1)—a hormone that plays a major role in metabolism.

GLP-1 helps regulate blood sugar, digestion, and weight management, making it a key player in maintaining a healthy weight and reducing health risks. While GLP-1 medications have become well-known, your body naturally produces this hormone—offering a safer, more sustainable path to metabolic health.

At A Perfect Fit, we prioritize our clients’ well-being through customized nutrition and personal chef services designed to naturally enhance GLP-1 production. Here are five of our Registered Dietitian’s favorite evidence-based strategies to boost your body’s own GLP-1 and support your long-term health goals.

1. Prioritize Fiber-Rich Foods

Dietary fiber, particularly soluble fiber, slows carbohydrate and fat absorption, leading to a gradual release of glucose into the bloodstream. This process stimulates GLP-1 production, as gut bacteria ferment soluble fiber into short-chain fatty acids that further enhance GLP-1 secretion (Ld, 2025).

Examples of Fiber-Rich Foods:

Beans, lentils, and edamame
Artichokes, asparagus, Brussels sprouts, carrots, peas, and sweet potatoes
Apples, avocados, oranges, and pears
Chia seeds and ground flaxseed

2. Incorporate Protein-Rich Meals

Protein stimulates GLP-1 release and enhances satiety, reducing overall food intake. Including adequate protein in your diet supports appetite control and metabolic health (Fujiwara et al., 2019).

Examples of Protein Sources:

Beef, lamb
Chicken, turkey
Fish and seafood
Eggs
Greek yogurt

3. Embrace Healthy Fats

Don’t fear fats! Healthy fats—like monounsaturated and omega-3 fatty acids—have been shown to boost GLP-1 levels, help regulate appetite, and support sustainable weight loss (Cole, 2025). For an easy upgrade, try removing seed oils from your diet and swapping them for the healthier options listed below.

Examples of Healthy Fats:

Olive oil
Avocados
Nuts (e.g., walnuts)
Seeds (e.g., chia, flaxseed)
Fatty fish (e.g., salmon, sardines)

4. Improve Sleep Quality

Getting 7–9 hours of quality beauty sleep each night naturally boosts GLP-1 production by aligning your circadian rhythm, enhancing vagus nerve activity, and supporting a healthy gut microbiome that triggers GLP-1 release (St-Onge et al., 2016). In contrast, a lack of sleep raises cortisol and inflammation, decreasing GLP-1 secretion and increasing hunger—making consistent, restorative sleep imperative for maintaining a healthy weight.

5. Exercise Regularly

Regular physical activity—both aerobic and resistance training—naturally boosts GLP-1 production. Exercise not only enhances insulin sensitivity and lowers blood sugar but also slows gastric emptying and protects insulin-producing beta cells. These combined effects make movement one of the greatest ways to support healthy GLP-1 levels (Fujiwara et al., 2019).

Conclusion

Boosting GLP-1 naturally with these five tips offers a sustainable way to support your metabolism and manage your weight. These habits work with your body—not against it—so you can experience real, lasting results without the side effects of medications. Start by trying one or two of these strategies and see how you feel.

At A Perfect Fit, we like to remind our clients that your health is your greatest investment—and it pays dividends for life. If you’d like extra support, our personalized nutrition and chef services can help you reach your goals. Let’s make feeling your best a lifestyle, not a quick fix!

References

Berg, S., Stickle, H., Rose, S. J., & Nemec, E. C. (2025). Discontinuing glucagon-like peptide-1 receptor agonists and body habitus: A systematic review and meta-analysis. Obesity Reviews, 26(8), e13929. https://doi.org/10.1111/obr.13929
Cleveland Clinic. (2025, September 30). GLP-1 agonists. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists
Cole, W. (2025, June 19). The 7 best natural ways to boost GLP-1 levels. https://drwillcole.com/how-to-naturally-increase-glp-1/
Fujiwara, Y., Eguchi, S., Murayama, H., Takahashi, Y., Toda, M., Imai, K., & Tsuda, K. (2019). Relationship between diet/exercise and pharmacotherapy to enhance the GLP-1 levels in type 2 diabetes. Endocrinology, Diabetes & Metabolism, 2(3). https://doi.org/10.1002/edm2.68
Ld, C. P. M. R. (2025, July 1). How to activate GLP-1 naturally. Ohio State Health & Discovery. https://health.osu.edu/wellness/exercise-and-nutrition/activiating-glp-1-naturally
Montero, A., Sparks, G., Presiado, M., & Hamel, L. (2025, August 12). KFF Health tracking poll May 2024: The public’s use and views of GLP-1 drugs. KFF. https://www.kff.org/health-costs/kff-health-tracking-poll-may-2024-the-publics-use-and-views-of-glp-1-drugs/
Prasad-Reddy, L., & Isaacs, D. (2015). A clinical review of GLP-1 receptor agonists: Efficacy and safety in diabetes and beyond. Drugs in Context, 4, 212283. https://doi.org/10.7573/dic.212283
Shkorfu, W., Fadel, A., Hamsho, M., Ranneh, Y., & Shahbaz, H. M. (2025). Intermittent fasting and hormonal regulation: Pathways to improved metabolic health. Food Science & Nutrition, 13(8), e70586. https://doi.org/10.1002/fsn3.70586
St-Onge, M. P., et al. (2016). Sleep restriction leads to increased activation of brain regions sensitive to food stimuli. American Journal of Clinical Nutrition.