Slimming pens, in short, deprive you of appetite and reduce weight. However, they are able to accomplish this feat because they are GLP-1 receptor agonists. GLP-1 receptor agonists act as satiety signals, among other actions, activating receptors on vagal afferent neurons that transmit signals from the intestine to the satiety center in the hypothalamus, which includes areas that regulate appetite, energy expenditure, and food reward.
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This feeling of fullness reduces food intake, leading to weight loss. Now, new research shows that there are foods and habits that naturally increase GLP-1 in our bodies. they are:
The first is, for example, protein intake. These are among the most potent natural stimulators of GLP-1 release. After digestion, the amino acids and peptides activate calcium-sensitive and G protein-coupled receptors on intestinal L cells.
Whey and casein proteins found in dairy products play a fundamental role in promoting satiety and reducing postprandial blood sugar spikes.
In a study published in the journal Nutrients, compared to a maltodextrin control, whey protein preloading significantly increased GLP-1 and peptide YY (PYY) secretion, reduced subjective hunger, and improved postprandial glucose and insulin responses in young obese women.
Amino acids such as arginine, leucine, and glutamine are also effective in stimulating GLP-1 secretion, activating taste receptors and other receptors on L cells that affect intracellular calcium and cyclic adenosine monophosphate signaling pathways.
Foods rich in fermentable fiber, such as oats, green bananas, legumes, and cooked and chilled potatoes, have been shown to improve satiety and glucose homeostasis. For example, chronic administration of propionate to the colon has been found to be associated with weight loss and fat accumulation in the liver in experimental and early human studies.
Dietary patterns that emphasize healthy fats, such as olive oil, avocado, nuts, and omega-3 fatty acids, maintain postprandial GLP-1 activity longer than dietary patterns rich in saturated fats, which promotes insulin sensitivity and blood sugar control.
Bioactive plant compounds such as curcumin and resveratrol inhibit DPP-4 activity in vitro and in diabetic animal models. This may prolong the active form of GLP-1 and contribute to improved glycemic control and modest effects on body weight in preclinical settings.
These polyphenols provide additional benefits for fat oxidation, insulin sensitivity, and gut microbiome balance, further strengthening the role of polyphenols in metabolic health.
Lifestyle habits that promote GLP-1
Regular exercise, adequate sleep, and a balanced gut microbiome modulate incretin pathways and directly impact metabolic health and weight management.
For example, physical activity increases the secretion of GLP-1. Aerobic exercise burns calories and reduces body fat, while resistance exercise with resistance bands and weights builds lean muscle mass and increases your basal metabolic rate, increasing energy utilization even at rest.
Intermittent fasting promotes weight loss by reducing caloric intake and inducing metabolic changes. It also helps improve insulin sensitivity and restore responsiveness to incretins over time.
Getting the right amount of sleep (7 to 9 hours each night) is essential for effective weight management because it regulates appetite-related hormones, aids metabolic function, and promotes energy utilization. On the other hand, too little sleep can increase stress, fatigue, increase appetite, reduce insulin sensitivity, and lead to preferential loss of lean body mass compared to fat during dieting.
Recent data from a Japanese observational study in oral semaglutide users revealed that getting 6 or more hours of sleep each night and improved sleep quality during treatment were associated with an increased likelihood of independently achieving weight loss. While high stress was present, late night dinner after 9pm and sleeping within 3 hours after dinner were associated with less favorable weight loss outcomes.
Probiotic strains such as Akkermansia muciniphila and Lactobacillus species have been associated with improvements in intestinal barrier function, systemic inflammation, and metabolic markers, which may lead to modest improvements in anthropometric measurements and lipid profiles, and in some studies, increased GLP-1 concentrations.
In other words, a balanced diet that combines fiber, protein, and healthy fats that increase the gut microbiome can naturally increase GLP-1 activity. The same goes for regular physical exercise practice.
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