A natural approach to appetite balance, steadier energy, and blood sugar support — for Men's Health Month and beyond.

Colorful arrangement of GLP-1 supporting foods including mixed berries, turmeric root, ginger, Greek yogurt, green tea, cinnamon sticks, legumes, and sauerkraut on a warm natural wood surface

June is Men's Health Month, and one pattern I saw often in family practice was men struggling with stubborn weight — especially around the middle — despite doing all the reasonable things. What I came to understand is that this experience is frequently hormonal, and it connects directly to how the body signals hunger, manages blood sugar, and regulates appetite.

GLP-1 — glucagon-like peptide-1 — has become a household name thanks to medications like Ozempic and Wegovy. But what tends to get lost in that conversation is that your body already produces this hormone naturally, and what you eat has a meaningful influence on how much of it gets made. Here are nine foods research connects to your body's natural GLP-1 response.

🔬 What Is GLP-1 and Why Does It Matter?

GLP-1 (glucagon-like peptide-1) is a hormone made in the gut that is released after you eat. It signals the brain that you are full, while also helping the pancreas release insulin in response to rising blood glucose (1, 2). It also slows gastric emptying, which prolongs fullness and can reduce overall calorie intake.

The role of GLP-1 is pretty simple: it tells your brain you're full, helps manage blood sugar after meals, and slows digestion so food sticks around a little longer. Picture GLP-1 as a dimmer switch. When it's produced in the body, it slowly turns down hunger and turns up satisfaction so you naturally feel content. For many people, especially those dealing with stubborn weight gain, this signal can feel quieter than it should. Supporting GLP-1 naturally through diet and lifestyle — movement, sleep — can help turn the volume back up.

🥗 9 Foods to Boost GLP-1 Naturally

1. Greek Yogurt

Protein is one of the strongest food signals for GLP-1. And research suggests that when it's paired with calcium, the effect can be even better (3). Dairy options like Greek yogurt, skyr, and kefir naturally combine protein and calcium, which helps your body feel fuller and more satisfied after meals.

Scientists have been exploring other ways protein can impact GLP-1 levels, such as eating protein before carbs in a meal. Researchers have also discovered that consuming liquid protein results in significantly higher GLP-1 compared to solid protein — that means having a quality protein shake before or early in your meal could boost GLP-1 levels higher (3). Organic Super Protein — a certified organic plant protein shake — is worth considering here.

2. Legumes

Legumes are the overachievers of the food world. They deliver plant protein, slow-burning carbs, and fiber all at once — exactly the kind of combo GLP-1 loves. This helps slow digestion and avoid blood sugar roller coasters that leave you hungry again an hour later. Over time, swapping refined carbs (like white bread or white rice) for legumes like beans and lentils has been linked with better appetite control and steadier blood sugar (4).

3. Cinnamon

Cinnamon isn't just cozy in coffee and oatmeal. Its natural plant compounds may help support how your body handles food, including pathways linked to GLP-1 and balanced blood sugar after meals (5). Think of cinnamon as a small but mighty helper in your spice rack. Using it regularly is an easy way to add flavor while gently supporting appetite balance. It also adds warmth and sweetness without sugar, making healthy foods more satisfying.

4. High-Fiber Foods

Fiber is like a traffic controller for digestion — slowing gastric emptying while keeping everything moving smoothly. This helps deliver more nutrients to the lower small intestine and colon, where GLP-1-producing cells are concentrated (6). When fiber reaches the lower part of your gut, it helps trigger GLP-1 and supports feelings of fullness. That's why meals with oats, apples, vegetables, and whole grains tend to "stick" longer than refined foods.

Fewer than half of people get the recommended amount of fiber daily. Organic Super Fiber delivers both soluble and insoluble fiber in one organic shake — covering both types for the biggest benefits.

5. Sauerkraut (and Other Fermented Foods)

Your gut bacteria help decide how well GLP-1 works. Fermented foods feed and diversify the gut microbiota, which in turn shapes GLP-1 secretions and keeps the gut environment friendly (1). When your gut is happy, hormone signals including GLP-1 tend to work better. Foods like sauerkraut, kimchi, kefir, and tempeh offer an easy way to support that balance. These fermented foods work in part due to their high concentration of probiotics — beneficial bacteria that support the gut environment.

6. Green Tea

Green tea offers more than hydration. The antioxidant EGCG in green tea has long been recognized for its health benefits, including how it can boost calorie-burning and fat-burning (7). Now research shows it may support GLP-1 production too. In one study of people with diabetes consuming green tea, researchers found a significantly higher level of GLP-1 production compared to the placebo group (8). That means sipping a daily green tea may support feelings of fullness. Low in calories and rich in antioxidants, it's also a smart swap for sugary drinks.

7. Ginger Root

Ginger is a kitchen staple for good reason, adding a zesty zip to meals. But ginger offers much more than a flavor boost. Ginger contains a unique antioxidant called gingerol — a compound renowned for how it supports digestion and joint health. Newer research also suggests gingerol can increase GLP-1 levels. While this early research was done with animals, the results are promising: the gingerol group had a dramatic increase in GLP-1 production and improved glucose tolerance (9). All the more reason to add this spicy herb to your favorite sweet or savory dishes.

8. Berries (and Other Polyphenol-Rich Foods)

Plant bioactives known as polyphenols are emerging as powerful GLP-1 helpers that work behind the scenes. These antioxidants support gut health and may help GLP-1 stay active longer by reshaping the gut microbiota (10). You'll find polyphenols in deeply colored plant foods like berries, cocoa, and green tea. These foods don't just taste good — they support the systems that help you feel satisfied after eating.

9. Turmeric Root

Turmeric is truly a superstar in the herbal world. This golden spice is recognized for its anti-inflammatory abilities and is known as a powerful antioxidant. Emerging research also shows that it can boost GLP-1 production (11). Lab and animal studies on curcumin — the compound that gives turmeric its golden color — have shown it can support GLP-1 release and related pathways tied to insulin response and metabolic balance (5, 12). Given all the ways turmeric supports well-being, adding it to meals and smoothies is a smart step for overall health and wellness.

🛒 Two Products Worth Knowing About

Both products mentioned above are certified organic and designed to complement what you're already doing through food. If you're considering either or both, Touchstone Essentials offers multi-pack options at meaningful savings, and subscribing with AutoShip brings an additional discount plus free shipping on every order. Every purchase is backed by a 30-day money-back guarantee, so you can try them with confidence. Both Organic Super Protein and Organic Super Fiber are also HSA and FSA eligible — worth keeping in mind if you have funds in either account.

If you're considering either or both of these products, Touchstone Essentials offers multi-pack options at meaningful savings, and subscribing with AutoShip brings an additional discount plus free shipping on every order. Every purchase is also backed by a 30-day money-back guarantee, so you can try them with confidence. Both Telo-Vital and Super Green Juice are also HSA and FSA eligible — worth keeping in mind if you have funds available in either account.

The Takeaway

You don't need extreme diets or drastic measures to support GLP-1. What you eat can have a big impact on your appetite and achieving a healthy weight. Simple, repeatable habits — more protein, more fiber, fermented foods, and colorful plants — can work with your body's natural systems over time. Focus on progress, not perfection. Small changes, done consistently, can add up to better appetite control, steadier energy, and more balanced blood sugar — one meal at a time.

This Men's Health Month, that's an investment worth making.

Here's to feeling your best at every age.

Dr. Paul's Signature

Dr. Paul, (retired)

#GLP1 #NaturalGLP1 #MensHealthMonth #BloodSugarBalance #AppetiteControl #HealthyAging #DrPaul #TouchstoneEssentials #OrganicProtein #SuperFiber #FathersDay, @paulthomasmd

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