Understanding GLP-1: What it is, why it matters, and how to support it naturally
If you’ve been hearing the term GLP-1 pop up—especially in conversations about weight loss or medications like semaglutide—you’re not alone. But GLP-1 is more than just a buzzword. It’s a naturally occurring hormone that plays a crucial role in regulating hunger, digestion, and weight management.
Whether you’re on medication or simply working on building healthier habits, understanding how GLP-1 works can help you make informed, confident decisions on your health journey.
What is GLP-1?
GLP-1 stands for glucagon-like peptide-1, a hormone produced in your lower small intestine in response to eating, especially meals that include carbohydrates or dietary fats.
Here’s what GLP-1 does in your body:
- Regulates blood sugar: It stimulates insulin (which lowers blood glucose) and suppresses glucagon (which raises it), helping maintain stable blood sugar levels.
- Slows digestion: It slows gastric emptying, which means food moves more slowly through your digestive tract. This keeps you feeling fuller for longer.
- Reduces appetite and cravings: It interacts with your brain’s reward system to reduce cravings, especially for ultra-processed, high-reward foods.
- Boosts metabolism: All of the above contribute to more balanced energy and fat metabolism.
Unfortunately, many people experience a decline in natural GLP-1 activity over time due to lifestyle or health conditions.
What causes GLP-1 to decline?
While GLP-1 is naturally produced by the body, certain factors can reduce how effectively it works or how much is released after eating.
Common disruptors include:
- Diets high in ultra-processed foods and low in fiber
- Insulin resistance or obesity
- Sedentary behavior
- Poor gut health or an imbalanced microbiome
- Chronic stress, inflammation, and poor sleep
When GLP-1 function is impaired, people often experience increased hunger, stronger cravings, and greater difficulty managing blood sugar and weight.
GLP-1 medications vs. natural GLP-1
GLP-1 medications like semaglutide or liraglutide are synthetic versions of the natural hormone designed to last longer and work more powerfully.
Think of it like this:
- Your body releases GLP-1 in short bursts after eating
- Medications can provide a longer-acting, more consistent signal, helping you feel full, reduce cravings, and support weight loss
Even if you're not taking a GLP-1 medication, your natural GLP-1 is always active, and supporting it can be a game-changer for appetite and metabolism.
How to naturally support GLP-1
The good news? The same lifestyle factors that disrupt GLP-1 can also help restore it. Here are simple strategies you can start using today:
1. Add more fiber
Focus on complex carbohydrates such as fruits, veggies, whole grains, and legumes. Also, prebiotic fibers like oats, legumes, apples, onions, and garlic, as these reach the lower gut—where GLP-1 is released—and feed your gut bacteria, helping regulate hormones and appetite.
2. Prioritize protein
Protein-rich meals (especially from eggs, Greek yogurt, tuna, or chicken thighs) naturally stimulate GLP-1. Protein also helps you stay full, supports muscle maintenance, and curbs cravings.
3. Include healthy fats
Healthy fats like avocado, olive oil, nuts, and seeds can make GLP-1 stay active longer. Pairing them with fiber and protein slows digestion, boosts nutrient absorption, and keeps blood sugar stable.
4. Support gut health
Your gut microbiome plays a major role in GLP-1 production. Include fermented foods like kefir, kimchi, or sauerkraut, and limit artificial sweeteners and ultra-processed snacks to support hormone signaling.
5. Move your body
Consistent exercise (both cardio and strength training) improves your body’s ability to respond to GLP-1 and manage blood sugar. Even a daily walk can help regulate appetite.
6. Prioritize sleep
Lack of sleep affects hunger hormones like leptin (fullness) and ghrelin (hunger), and can reduce GLP-1 levels. Aim for 7–8 hours of quality sleep to support energy and appetite regulation.
7. Manage stress
Chronic stress raises cortisol and disrupts hormone signals, including GLP-1. Practices like breathwork, journaling, nature walks, and meditation help your body stay balanced.
Do you still need medication if you make these changes?
That depends on your personal health history and goals. For some, lifestyle changes alone may be enough to restore balance and support healthy weight loss. For others, medication can provide powerful assistance, especially in the early stages.
At Shed, we believe in using the right tools at the right time. Our approach combines:
- GLP-1 supportive medications
- 1:1 health coaching and personalized support
- The Shed Metabolic Foundation Nutrition Plan and health courses
- And GLP-1 Boost, our supplement designed to enhance your natural GLP-1 pathway
About Shed’s GLP-1 Boost supplement
If you’re looking for a non-prescription option to support GLP-1 naturally, we formulated GLP-1 Boost to do just that. It includes:
- Eriomin®—clinically shown to increase GLP-1 by up to 22% in humans
- Berberine—one of the most researched ingredients for blood sugar and appetite control
- Capsaicin—supports fat metabolism
- Vitamin B12—helps with energy and mood
Final thoughts
GLP-1 is one of the body’s most powerful appetite-regulating hormones, and whether you support it through food, movement, supplements, or medications, it plays a major role in how you feel and function every day.
The best part? This is something you can influence. By prioritizing small daily habits, like eating more fiber, sleeping well, and managing stress, you can support your GLP-1 pathway naturally, improve your relationship with food, and move closer to sustainable health.
At Shed, our mission is to make health feel achievable for everybody. Whether you’re just starting out or are already on a medication, we’re here to support you with the tools, structure, and encouragement to build a life that works for you.
Your healthiest self isn’t out of reach; it’s already in you. Let’s help it rise.
Written by: Kory Morse, M.S., Head of Member Education at Shed
Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.
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