What you’ll learn:

• Boosting GLP-1 levels naturally can enhance appetite control, improve blood sugar regulation, and support weight loss.       
• Regular exercise and a diet rich in fiber, lean proteins, and healthy fats can increase your body’s natural GLP-1 production.       
• Managing stress and improving sleep quality are both important for maintaining optimal GLP-1 levels, which can aid in better weight management and overall health.

Did you know that there’s a hormone that could help you manage your appetite, balance blood sugar, and even support weight loss? It’s called GLP-1 (glucagon-like peptide-1), and it plays a pretty important role in how your body works. In fact, popular medications like Ozempic^®, Wegovy^®, and Zepbound^® work by mimicking GLP-1, helping people lose weight and manage diabetes. 

But you don’t need a prescription medication to activate GLP-1 in your body. GLP-1 is produced naturally in your gut in response to certain foods and activities. When it’s activated, it causes you to feel full and digestion to slow down. You’ll be less hungry, so you’ll likely eat less, especially if you focus on making Noom’s healthy lifestyle changes. 

While popular weight loss drugs can mimic the actions of GLP-1, if you don’t qualify to take them, there are ways you can boost GLP-1 levels naturally. (If you’re curious about weight loss medications, see if you qualify through Noom Med.)

Dr. Adonis Saremi, the Chief Medical Officer at Noom, recently shared four simple lifestyle changes that can naturally enhance GLP-1 levels. And the best part? They don’t just boost GLP-1—they’re also great for your overall health.

These simple habits fit right into Noom’s proven, science-backed weight loss plan, helping you see results in a healthy and sustainable way. 

1. Add GLP-1 boosting foods to your diet

What you choose to eat can be a powerful way to boost GLP-1 levels. “Certain foods have actually been found to naturally boost GLP-1 production,” says Dr. Adonis, “Think fiber-rich fruits and vegetables, whole grains, and healthy fats.”

By focusing on foods that fill you up with healthy fiber and provide important nutrients, you can manage weight more easily. Sounds like a popular plan we know! Noom’s color-coded foods are ranked by caloric and nutrient density, providing you with a simple roadmap to follow. 

Here are simple ways to add more GLP-1-boosting foods to your diet:

• Choose fiber-rich fruits and vegetables: All fruits and vegetables get the “green” light in Noom’s world, but fiber-packed options could keep you fuller longer and boost GLP-1. Here are some good choices:
  • Fruits: berries, apples, pears
  • Vegetables: broccoli, Brussels sprouts, carrots
• Eat more whole grains: Whole grains like whole wheat bread, quinoa, and oatmeal are excellent sources of fiber. Barley, in particular, contains beta-glucan, which may help boost feelings of fullness by enhancing GLP-1. Additionally, brown rice, bulgur, and whole wheat bread are fiber-rich options that support satiety and promote healthy digestion.
• Include healthy fats: Avocado, nuts, and olive oil not only support GLP-1 production but also provide essential nutrients. Just be sure to eat them in moderation.
• Add eggs: Studies show that eggs can naturally boost GLP-1, making them a great addition to your morning routine. 

“By incorporating these foods into your daily meals, you can not only improve your overall health but also support your body’s natural production of GLP-1,” says Dr. Adonis.

Unsure where to start? Add these foods to your grocery list, and explore Noom’s huge library of healthy recipes.  

2. Get moving!

Looking to enhance your body’s natural GLP-1 production? Exercise can also help. “Regular physical activity has been shown to increase GLP-1 levels,” says Dr. Adonis. One study found that endurance training improved GLP-1 sensitivity and glycemic control in women with BMIs over 30. 

But what if you’re not a fan of traditional workouts? Not a problem. “Whether it’s one of our on-demand fitness classes from Noom Move, going for a run, or even dancing around your living room, find what works for you and get moving,” says Dr. Adonis 

Noom offers a variety of ways to stay active, and we’ve got something for everyone. As a Noom member, you’ll also benefit from our new partnership with Zumba, allowing you to dance to fitness.

We believe that the best kind of exercise is the one that makes you feel good and fits into your life—this is what we like to call joyful movement.

3. Manage stress

Stress doesn’t just affect your mood—it directly impacts your body’s GLP-1 production. How can you boost your GLP-1 levels? “Don’t forget to prioritize time for yourself, practice mindfulness,” says Dr. Adonis. 

Small, intentional habits can help you regain control and find calm. Here are four simple yet powerful ways to reduce stress and improve well-being from the Mayo Clinic. Bonus: Noom’s Success Kit can help you incorporate all of them.

• Set aside 10 minutes daily: Engage in a stress-reducing activity like deep breathing or meditation. Noom’s Easy Meditations feature offers a range of mindfulness exercises designed to help manage daily stress levels.
• Prioritize relaxation techniques: Incorporate practices such as mindfulness or yoga into your routine to further reduce stress. Noom provides access to a variety of workout videos, including yoga, to help you relax and unwind.
• Establish healthy boundaries: Create a balanced schedule to prevent burnout and maintain emotional well-being. Noom’s Create Space tool helps you carve out time for yourself to recharge and do what you love. 
• Use quick stress relief techniques: When sudden stress arises, Noom’s Rapid Relief offers quick, effective activities to help you navigate overwhelm and regain a sense of calm.

4. Get better sleep

If you aren’t sleeping well enough or long enough, you could have trouble with weight management. Research shows poor sleep can disrupt your body’s hormonal balance, including GLP-1 levels. When GLP-1 production is compromised, you might find it harder to control your appetite, which can interfere with weight management and overall health. 

How much do you need?  “Aim for those seven to eight hours of quality sleep each night,” says Dr. Adonis.

How to get better sleep

Focusing on better sleep isn’t just good for your GLP-1 levels—it’s essential for your overall well-being and productivity. Research shows that quality sleep is crucial for weight loss and metabolic health. It helps regulate hunger hormones like ghrelin and leptin, improves insulin sensitivity, and supports fat metabolism. Poor sleep can disrupt these processes, increasing appetite and making it difficult to lose weight. Here are three easy tips from the National Institute of Health to help you sleep better and wake up refreshed.

• Create a consistent sleep schedule: Establish a regular bedtime routine to train your body to recognize when it’s time to rest. A consistent schedule helps improve overall sleep quality and makes falling asleep easier.
• Optimize your sleep environment: Make your bedroom a sleep-friendly zone by keeping it cool, dark, and quiet.
• Limit screen time before bed: Reduce exposure to screens at least an hour before bed to enhance sleep quality and reduce disturbances.

Take control of your health with Noom

Finding the right fit for your health journey can be challenging, but it’s all about finding what works for you. That’s where Noom comes in—we’re here to support you every step of the way. Whether you’re looking to naturally boost your GLP-1 levels or simply feel your best, Noom’s fitness and lifestyle programs have you covered.

Focusing on these key areas—exercise, nutrition, stress, and sleep—can naturally boost your GLP-1 levels and help you make healthy changes that stick. With Noom, you’re not just boosting your GLP-1 levels—you’re building sustainable habits for lasting change. 

And if you feel like you need more help losing weight, see if you qualify for Noom Med. Our clinicians can assess your weight loss journey and see if GLP-1 medications might be right for you. They can prescribe branded medications, if needed, like Wegovy^® and Zepbound^® or our lower-cost compounded semaglutide* that starts at just $149 per month. With Noom, you’ve got options and endless motivation at your fingertips. 

For more tips and insights, subscribe to Noom’s YouTube channel.

*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.

Note: Ozempic^® is not FDA-approved to treat obesity or for weight loss.