{"id":544815,"date":"2026-03-18T16:01:08","date_gmt":"2026-03-18T16:01:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/544815\/"},"modified":"2026-03-18T16:01:08","modified_gmt":"2026-03-18T16:01:08","slug":"everything-you-need-to-know-about-natural-weight-loss-supplements","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/544815\/","title":{"rendered":"Everything You Need To Know About Natural Weight Loss Supplements"},"content":{"rendered":"

If there\u2019s one habit experts consistently recommend for supporting GLP-1, it\u2019s prioritising protein. Meals that include enough protein trigger a stronger release of the hormone, helping you feel fuller for longer. \u201cProtein is one of the strongest direct triggers of GLP-1 release,\u201d says Dr Jean-Marc Sobczyk, naturopathic doctor at\u00a0Hooke<\/a>. 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\u2019s 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.\u00a0<\/p>\n

Plant-based options can work just as well \u2013 for example, a cup of lentils or beans paired with whole grains. Nutritionist and author of\u00a0The Nozempic Diet\u00a0<\/a>Kim Pearson<\/a> says aiming for protein at each meal is one of the simplest ways to regulate appetite naturally. \u201cProtein stimulates several satiety hormones, including GLP-1,\u201d she explains. \u201cIt also takes longer to digest, which helps keep you satisfied after eating.\u201d 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.<\/p>\n

Fibre may not be the most glamorous nutrient, but when it comes to GLP-1, it\u2019s 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\u00a0ARTAH<\/a> Rhian Stephenson says this is one of the easiest wins for metabolic health, especially since most people simply aren\u2019t eating enough fibre. \u201cIn the UK, the average adult consumes around 18g of fibre a day, when the recommendation is closer to 30g,\u201d she says. The answer is to actively build more fibre into your meals \u2013 beans, lentils, chia seeds, oats, raspberries, avocado, almonds and peas are all good choices.<\/p>\n

Add Fermented Foods To Your Plate<\/p>\n

If fibre feeds your gut bacteria, fermented foods help them flourish \u2013 and that\u2019s 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 \u2013 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. \u201cA 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,\u201d says Rhian.<\/p>\n

\n\t\t\t\tSimple additions like kefir in your porridge or sauerkraut in a salad can HELP NOURISH THE GUT BACTERIA that trigger your body\u2019s natural GLP-1 response.<\/p>\n

Look To The Mediterranean Diet<\/p>\n

Interestingly, many of the foods that naturally support GLP-1 are the same ones found at the heart of the Mediterranean diet \u2013 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. \u201cYour gut microbes respond incredibly well to these kinds of foods,\u201d explains Jean-Marc. \u201cWhen you regularly eat things like olive oil, berries and other colourful plants, you\u2019re essentially feeding the bacteria that help stimulate GLP-1.\u201d Small shifts go a long way \u2013 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.\u00a0<\/p>\n

Try The \u2018Veg First\u2019 Trick<\/p>\n

This might be one of the simplest wellness tricks around \u2013 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. \u201cThe most effective sequence appears to be fibre and vegetables first, then protein and fats, with carbohydrates last,\u201d 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. \u201cIn 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%,\u201d he says.<\/p>\n

Do A Gentle Overnight Fast<\/p>\n

Another lifestyle habit that appears to support GLP-1 is time-restricted eating \u2013 essentially allowing a longer gap between dinner and breakfast. \u201cEven a 12-14 hour overnight fasting window may help improve how responsive your body is to the GLP-1 it produces,\u201d says Jean-Marc. \u201cThis allows the hormone you\u2019re already producing to work more efficiently,\u201d he explains. Finishing dinner a little earlier or delaying breakfast slightly can be enough to create the window \u2013 and many people find it naturally reduces late-night snacking too.<\/p>\n

\n\t\t\t\tIf 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.<\/p>\n

Move Your Body \u2013 Especially After Eating<\/p>\n

Exercise isn\u2019t just about burning calories \u2013 it\u2019s increasingly recognised as one of the most powerful tools for supporting metabolic health, including the hormones that regulate appetite. \u201cModerate-to-vigorous exercise is one of the most reliable ways to boost GLP-1 levels,\u201d 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\u2019t 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.<\/p>\n

Rhian adds movement works on several appetite hormones at once. \u201cMore intense exercise, like HIIT and endurance training, have been shown to significantly increase GLP-1 production,\u201d she explains. \u201cExercise can also suppress ghrelin \u2013 the hormone that drives hunger \u2013 while increasing PYY, another hormone linked to fullness.\u201d<\/p>\n

If your sleep is off, your appetite hormones usually are too. \u201cSleep plays a significant role in appetite regulation,\u201d says Kim, explaining poor sleep can disrupt the hormones that control hunger and satiety, including GLP-1. When you\u2019re sleep-deprived, the body often craves quick energy \u2013 usually in the form of sugary or starchy foods \u2013 while the signals that tell you you\u2019re full become less effective. The effects can show up quickly, too. \u201cJust one night of sleeping less than six hours has been shown to reduce GLP-1 levels and impair blood sugar control the following day,\u201d adds Jean-Marc.<\/p>\n

Stress doesn\u2019t just affect your mood \u2013 it can disrupt the hormones that regulate appetite, energy and blood sugar. \u201cChronic stress and elevated cortisol can suppress GLP-1 production,\u201d Jean-Marc continues. Over time, this can make the body less responsive to the signals that tell you you\u2019re 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 \u2013 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, \u201cwhen the nervous system is calmer, the body\u2019s metabolic signals \u2013 including GLP-1 \u2013 work far more effectively.\u201d<\/p>\n

For more visit\u00a0HOOKE.LONDON<\/a>,\u00a0ARTAH.CO<\/a> &\u00a0KIM-PEARSON.COM<\/a>.\u00a0The Nozempic Diet by Kim Pearson is available to\u00a0pre-order now<\/a>.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"If there\u2019s one habit experts consistently recommend for supporting GLP-1, it\u2019s prioritising protein. Meals that include enough protein…\n","protected":false},"author":2,"featured_media":544816,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":["post-544815","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-ca","tag-canada","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/544815","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=544815"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/544815\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/544816"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=544815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=544815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=544815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}