Alternatives to Weight loss drugs - how to boost GLP-1 naturally!

We hear a lot about the new weight loss drugs, Wegovy and Mounjaro. These treatments can be effective for some, but they don’t suit everyone and can have unpleasant side-effects and carry health risks. Weight loss medications work by stimulating GLP-1, a powerful hormone which affects blood glucose regulation, appetite and digestion.

But did you know there are other more natural ways to boost GLP-1 hormones? Here we describe alternative ways to boost GLP-1 to help you lose weight, including drinking a South American tea you may not have heard of called Yerba Mate!

GLP-1 and its role in weight management

GLP-1 (Glucagon-like peptide-1) is a naturally occurring incretin hormone that plays a crucial role in regulating blood sugar levels, appetite control, and metabolic health, all of which are important in weight loss. This hormone is secreted when we eat and has the following effects:

• It slows gastric emptying so food remains in the stomach longer

• It activates satiety, making us feel full after eating

• It suppresses glucagon, a hormone which controls the release of sugar into the blood

However, research shows that people with obesity tend to have a blunted GLP-1 response, particularly after consuming carbohydrates. This means that those who are obese may not experience the same feelings of fullness after eating and may have poorer appetite regulation than others.

 

Weight loss drugs that mimic GLP-1 and the downsides

Drugs such as Wegovy and Mounjaro work by mimicking the action of GLP-1; they slow gastric emptying, increase feelings of fullness and help to regulate appetite. They are therefore considered useful in weight loss, and these medications are now widely used for diabetes and obesity treatment.

However, these drugs don't suit everyone and it is important to be aware of possible limitations and downsides of these medications:

Loss of lean mass - weight loss medications have been shown in research to cause substantial muscle loss. Studies suggest that weight loss using these medications leads to a decrease in fat-free mass of between 25% to 39% over 36-72 weeks. This is much greater than the decrease in fat-free mass with weight loss using calorie-restriction alone.

Malnutrition – there is a risk that without supervision, these medications may lead to severe calorie-restriction and malnutrition. In the Minnesota Starvation Study severe calorie restriction caused significant damage to health, including chronic weakness, reduced aerobic capacity, severe painful lower limb oedema and psychological issues, such as emotional distress, confusion, apathy, and depression

Common side-effects – for Wegovy and Mounjaro include nausea, diarrhoea and vomiting, GERD, gastrisis, gallstones, constipation, fatigue and headaches

Rare side-effects, include pancreatitis and increased heart rate (Wegovy) and pancreatitis and gall bladder issues and thyroid tumours

Natural ways to boost GLP-1 hormones

So are there ways that you can naturally enhance your GLP-1 levels without pharmaceuticals? The good news is that several diet and lifestyle measures which can help you optimise your own GLP-1 production and we describe these below.

1.   Prioritise high-fibre foods

Fibre-rich foods stimulate GLP-1 secretion by promoting the growth of gut-friendly bacteria and slowing digestion. A systematic review found that fermentable dietary fibre, particularly those that are resistant to digestion and undergo fermentation in the colon, can increase glucagon-like peptide-1 (GLP-1) secretion in the body. This fermentation process produces short-chain fatty acids (SCFAs), which can stimulate the release of GLP-1 in the gut. 

Aim to include the following in your diet:

• Seeds - Flax seeds, chia 

• Psyllium husk

• Legumes: Lentils, chickpeas, and beans

• Vegetables: Broccoli, kale, and carrots

• Fruits: Apples, pears, and berries

2.   Eat more healthy fats

Healthy fats can enhance GLP-1 levels by stimulating the gut to release this hormone. Include sources such as:

• Avocados

• Nuts and seeds (almonds, chia, flaxseeds)

• Olive oil

• Fatty fish (salmon, sardines, mackerel)

These fats also help maintain satiety, reducing overeating and stabilising blood sugar.

3.   Plenty of good quality protein

Protein has been shown to stimulate GLP-1 secretion and to support overall metabolic health, particularly when eaten as part of a mixed diet. A diet rich in good quality protein will support the release of GLP-1 hormone. Good sources of protein  include:

• Lean meats (chicken, turkey)

• Fish and seafood

• Eggs

• Greek yogurt

• Plant-based proteins like tofu, tempeh, and legumes

A protein-rich diet can also promote satiety and support weight management.

4.   A low-carb diet

A low-carbohydrate diet has been shown to increase GLP-1 secretion, improve insulin sensitivity, and increase satiety. Research suggests that a lower carbohydrate diet can improve the GLP-1 response after eating, which helps regulate blood sugar and appetite control. In fact, many people who adopt a low-carb diet describe a decrease in hunger and an increase in satiety, which makes a low-carb diet much easier to adopt than other diets.

Reducing dietary carbohydrates, particularly sugars and refined carbohydrates may be another useful strategy for improving your body’s natural GLP-1 secretion

5.   Fermented foods

The gut microbiome plays a significant role in GLP-1 production. Consuming probiotics and prebiotics helps to nourish beneficial bacteria that enhance GLP-1 secretion. Beneficial foods to add to your diet include:

• Fermented foods -  Kimchi, sauerkraut, kefir, yogurt, miso

• Prebiotic foods -  Garlic, onions, leeks, asparagus, bananas

6.   Yerba Mate Tea

Yerba Mate is a traditional South American tea which is known to have many health benefits, including antioxidant and anti-inflammatory properties,  lipid-lowering effects, and has positive effects on insulin sensitivity and weight loss. Yerba Mate is also shown to have a positive influence on GLP-1 secretion. Research suggests that Yerba Mate can increase GLP-1 levels, which may help regulate appetite and metabolism. The polyphenols and bioactive compounds in Yerba Mate may enhance incretin hormone responses, supporting glucose control and digestion.

A recently published study in mice looked at the mechanism through which Yerba Mate tea effects GLP-1 secretion. One of the compounds in this tea, ferulic acid, was shown to modestly increase GLP-1 secretion. However, this effect was substantially increased as a result of the metabolism of ferulic acid in the gut, which produced a metabolite called dihydroferulic acid, which had an even more potent effect on GLP-1 secretion! The authors thought that this conversion was brought about by microbes in the gut, which again shows the importance of a healthy gut in supporting GLP-1 secretion!

Diagram from research on Yerba Mate and GLP-1 secretion (Cooper-Leavett, 2025)

Cooper-Leavitt ET, Shin MJ, Beus CG, Chiu AT, Parker G, Radford JH, Evans EP, Edwards IT, Arroyo JA, Reynolds PR, et al. The Incretin Effect of Yerba Maté (Ilex paraguariensis) Is Partially Dependent on Gut-Mediated Metabolism of Ferulic Acid. Nutrients. 2025; 17(4):625. https://doi.org/10.3390/nu17040625

7.   Lifestyle changes which may increase GLP-1

There are also a number of non-dietary measures that may be helpful in increasing GLP-1:

Physical activity has been shown to naturally boost GLP-1 levels and improve insulin sensitivity. Strength training, cardiovascular exercises  and high-intensity interval training (HIIT) may all be helpful

Intermittent Fasting - can increase GLP-1 secretion and improve metabolic health. Fasting gives the gut a break, promoting better GLP-1 function and appetite control (Patterson & Sears, 2017)

Sleep - poor sleep disrupts hormonal balance, including GLP-1 production. Aim for 7-9 hours of quality sleep per night to support hormonal health (St-Onge et al., 2016).

Reducing stress - chronic stress negatively impacts GLP-1 secretion. Stress-reducing activities include meditation and deep breathing exercises, yoga and spending time in nature

To summarise

It is possible to boost GLP-1 naturally through diet and lifestyle changes. Implementing these changes can improve metabolic health, help with weight management, and improve overall well-being. Start by choosing some of these changes and give your body the natural support it needs for optimal GLP-1 function!