GLP-1 (Glucagon-Like Peptide-1) is a hormone produced in the gut that plays a key role in blood sugar regulation, appetite control, and metabolic health.
It’s released in response to food intake and works by enhancing insulin secretion, suppressing glucagon (a hormone that raises blood sugar), slowing gastric emptying, and promoting feelings of satiety.
These combined effects make GLP-1 crucial for maintaining stable blood glucose levels and supporting weight management. Because of its powerful metabolic benefits, it has become a target for medications used to treat type 2 diabetes and obesity, such as semaglutide and liraglutide.
In addition to its glucose-lowering actions, GLP-1 may offer cardiovascular and neuroprotective benefits, making it a promising focus in both clinical treatment and longevity research.
This meal plan is designed to naturally stimulate GLP-1 secretion to support better appetite control, insulin sensitivity, blood sugar regulation, and satiety throughout the day.
Breakfast
– 2 eggs (boiled or scrambled) with sautéed spinach
– 1/2 cup cooked oats topped with 1 tbsp chia seeds and blueberries
– 1 cup green tea
Rationale: Eggs provide leucine, oats contain β-glucan to stimulate GLP-1, and green tea contains EGCG.
Mid-Morning Snack
– Small apple with a handful of walnuts
Rationale: Apples contain fiber and quercetin; walnuts support satiety and blood sugar regulation.
Lunch
– Grilled chicken breast or tofu over quinoa and steamed broccoli
– Mixed greens salad with olive oil & lemon
– Kefir or probiotic yogurt (unsweetened)
Rationale: Protein increases GLP-1, broccoli adds fiber, and fermented dairy supports gut-derived GLP-1.
Afternoon Snack
– 1 oz dark chocolate (85%+ cacao)
– Green tea or matcha latte (unsweetened)
Rationale: Dark chocolate and EGCG in green tea support GLP-1 and reduce appetite.
Dinner
– Baked salmon or lentil patties
– Roasted vegetables (carrots, Brussels sprouts, bell peppers)
– 1/2 cup sweet potato or wild rice
– Herbal tea or water with lemon
Rationale: Salmon provides omega-3s and protein; veggies and resistant starch support digestion and GLP-1.
Evening Tip
Avoid late-night eating to allow GLP-1 and insulin levels to normalize before sleep.
Consider intermittent fasting (12–16 hours overnight) to enhance GLP-1 sensitivity.
