How to Make GLP-1 at Home

You've likely heard a lot of talk about the GLP-1 medications like Ozempic, Wegovy, and Mounjaro. But here's something the headlines rarely tell you: your gut has been making GLP-1 all along.

Despite its ironic title, this article will not teach you how to DIY a chemical soup to recreate these GLP-1 medications; rather I’ll explain some of the proven strategies to give your body what it needs naturally to produce the powerful GLP-1 hormone.

What is GLP-1?

GLP-1 — glucagon-like peptide-1 — is a hormone produced naturally in your gut every time you eat. GLP-1 signals your pancreas to release insulin in response to food, tells your brain you're full, slows digestion so glucose enters your bloodstream more gradually, and reduces the production of glucagon (the hormone that raises blood sugar). In other words, it does exactly what someone diagnosed with prediabetes or type 2 diabetes desperately needs more of.

The pharmaceutical versions of GLP-1 agonists work by mimicking this hormone. They're effective. But they also come with a price tag, a prescription, potential side effects, and an unanswered question: what happens when you stop?

You can meaningfully support your body's natural GLP-1 production through the foods you eat, the way you eat them, and the lifestyle choices you make every day.

Even if you’ve been diagnosed with prediabetes or type 2 diabetes, your diagnosis is not your destiny. And your pharmacy is not your only option.

What Stimulates GLP-1 Release?

Specialized cells lining your small intestine and colon, called L-cells, are the factories where GLP-1 is produced. L-cells respond to specific nutrients and the state of your gut microbiome. Feed your L-cells well, and they produce more GLP-1. Neglect them, and production suffers.

Research has identified several key nutritional and lifestyle levers. In this article, I'll show you how to pull each one.

The Food Strategies

Strategy 1: Load Up on Fiber — The Right Kind

Fermentable (prebiotic) fiber is perhaps the most powerful natural trigger for GLP-1 secretion. When gut bacteria ferment these fibers in your colon, they produce short-chain fatty acids — particularly butyrate, propionate, and acetate — which directly stimulate L-cells to release GLP-1 (Tolhurst et al., 2012). Studies show that higher fiber intakes are consistently associated with improved GLP-1 responses and better blood sugar regulation (Cani et al., 2009). Fiber can also trigger a GLP-1 boost hours after you eat, which can help you eat less at the next meal. 

Real food sources: Garlic, onions, leeks, asparagus, Jerusalem artichokes, green bananas (unripe), oats, chicory root, dandelion greens, legumes.

Strategy 2: Prioritize Protein at Every Meal

Protein is a direct and potent stimulator of GLP-1 secretion. When protein-rich food hits your gut, L-cells respond quickly and robustly (van der Klaauw et al., 2013). This is one reason why a protein-forward breakfast — instead of a carbohydrate-dense bowl of cereal or a bagel — dramatically changes how your blood sugar behaves for the entire day (Ratliff et al., 2010). 

Real food sources: Eggs, wild-caught salmon and sardines, grass-fed beef, organic chicken, full-fat Greek yogurt, cottage cheese, legumes, quality whey protein.

Strategy 3: Add Healthy Fats — Especially Olive Oil

Dietary fats — particularly monounsaturated fats found in extra virgin olive oil — stimulate GLP-1 release from L-cells (Mandøe et al., 2015). Fat-sensing receptors in your gut are specifically activated by fatty acids and trigger GLP-1 secretion. This is one reason why drizzling olive oil on your vegetables is a blood sugar strategy as well as a flavor choice.

Real food sources: Extra virgin olive oil, avocados, nuts (especially almonds and walnuts), olives, fatty fish rich in omega-3s (e.g., SMASH fish – salmon, mackerel, anchovies, sardines, and herring).

Strategy 4: Eat Colorful Plant Foods

Polyphenols — the bioactive compounds found in colorful plant foods — support GLP-1 production through two pathways: they directly stimulate L-cells and they feed beneficial gut bacteria (particularly Akkermansia muciniphila and Lactobacillus species) that support GLP-1 secretion. Berberine, a polyphenol found in several plants, has been studied specifically for its ability to increase GLP-1 levels naturally.

Real food sources: Blueberries, dark cherries, pomegranate, dark leafy greens, green tea, extra virgin olive oil, curcumin (turmeric), apple cider vinegar

Strategy 5: Include Fermented Foods

A thriving, diverse gut microbiome is one of the most important factors in robust GLP-1 production. Fermented foods introduce beneficial bacteria to the gut microbiome and create an environment where L-cells are more responsive. Research has shown that specific probiotic strains — including Lactobacillus reuteri — directly enhance GLP-1 secretion (Simon et al., 2015). 

Real food sources: Unsweetened full-fat yogurt (with live cultures), kefir, kimchi, sauerkraut, miso, tempeh, kombucha (low sugar).

The foods that stimulate GLP-1 also happen to be the same foods that reduce inflammation, support a healthy gut microbiome, improve insulin sensitivity, and nourish every system in your body. This is not a coincidence — it's what eating real food does.

How You Eat Matters As Much As What You Eat

The Order of Your Plate

Eating fiber and protein before carbohydrates can blunt post-meal blood sugar spikes by up to 73% (Shukla et al., 2017). It also extends the GLP-1 response. Start your meal with vegetables, then move to protein and fat, and finish with any starches. This single habit can transform how your body handles every meal.

Slow Down

GLP-1 release is time-dependent — the initial secretions are detectable in the blood within 10–15 minutes of beginning to eat, but peak levels aren't reached until 30–60 minutes later (Bodnaruc et al., 2016). Eating quickly means the satiety signal arrives long after you've already finished — and potentially overeaten. Chew thoroughly and set your fork down between bites to give your body time to process. 

The Lifestyle Levers

Lever 1: Move After Meals

Walking after meals can significantly reduce post-meal glucose, and some studies show it may also boost the body’s natural post-meal GLP-1 response (Chen et al., 2022). Muscle contractions stimulate GLP-1 secretion and improve glucose uptake. You don't need a gym to make this happen – even a 10–15 minute walk after eating can help. 

Lever 2: Protect Your Sleep

Poor sleep — even a single night — disrupts gut hormone secretion, including GLP-1 (Benedict et al., 2013). It also increases ghrelin (the hunger hormone) and reduces leptin (the fullness hormone), creating a perfect storm for overeating and blood sugar dysregulation. Prioritize 7 - 9 hours of quality sleep every night.

Lever 3: Manage Stress

Chronic stress elevates the hormone cortisol, which raises blood sugar and suppresses the gut function that underlies healthy GLP-1 production (Schernthaner-Reiter et al., 2021). Managing stress via breathwork, walks in nature, prayer, yoga and other techniques are not luxury add-ons to a blood sugar protocol — they are an essential part of it.

Lever 4: Get Morning Light

Getting light in your eyes early in the day helps set your body’s internal clock. That clock controls when key hormones are released—including those that regulate blood sugar, appetite, and GLP-1 (Gil-Lozano et al., 2014). It also helps coordinate the gut–brain connection that determines how your body responds to food. Aim for 10 - 20 minutes of outdoor light within an hour of waking.

Lever 5: Consider Yerba Mate

Of all the natural compounds being studied for their effects on GLP-1, one stands out for both the quality of its emerging evidence and its utter lack of fanfare in mainstream health circles: yerba mate. 

Yerba mate is made from the leaves of the Ilex paraguariensis plant. It has been consumed for centuries as a daily ritual across Argentina, Uruguay, Paraguay, and Brazil.

Researchers have identified several molecules in yerba mate that increase GLP-1 levels: chlorogenic acid and ferulic acid. Chlorogenic acid has been shown to directly stimulate GLP-1 secretion from L-cells; ferulic acid, on the other hand, affects GLP-1 through a multi-step mechanism that runs directly through the gut microbiome and connects yerba mate consumption to GLP-1 production by the gut (Cooper-Leavitt et al., 2025).

Although much of the research on yerba mate to date is based on animal studies, the mechanism is biologically plausible and the research trajectory is worth watching. Moreover, an abundance of research exists to support the conclusion that yerba mate has antioxidant, anti-inflammatory, and lipid-lowering properties which cause it to be associated with improved lipid profiles, reduced oxidative stress, weight loss, prevention of weight gain, enhanced mitochondrial efficiency, and improved redox balance – all of which suggest that consuming yerba mate has systemic metabolic benefits, even if the GLP-1 connection is never fully established in humans (Cooper-Leavitt et al., 2025).

How Yerba Mate Triggers GLP-1 — What the Studies Show

A 2025 study conducted on mice at Brigham Young University found that four weeks of yerba mate supplementation increased GLP-1 by 40-50%. A healthy microbiome is the mechanism for this effect: the yerba mate tea (specifically the ferulic acid it contains) feeds beneficial bacteria in the gut which then produce a metabolite that stimulates the L-cells to release GLP-1 (Cooper-Leavitt et al., 2025). Earlier research identified the specific compounds responsible for stimulating the GLP-1 and noted significant reductions in food intake and body weight accompanying the rise in GLP-1 levels (Hussein et al., 2011).

How to Consume Yerba Mate

Traditionally, yerba mate is prepared in a gourd and sipped slowly through a filtered bombilla straw — a ritual that models the slow, intentional eating practices that support GLP-1 secretion. You can also find it as a loose-leaf tea, in tea bags or in powdered form if the gourd setup feels like a stretch for your morning routine (it does for mine).

Traditional mate has a robust, grassy bitterness that stops a lot of people before they ever experience the benefits. I personally use and recommend Unicity's yerba mate (called Unimate) – it genuinely tastes good which makes it easy to make part of a daily routine without forcing it. Moreover, the BYU study mentioned earlier used Unicity-supplied yerba mate as the study product. If you've tried traditional loose-leaf mate and were turned off by the flavor, this is worth a try.

👉 Use this link to try Unicity’s yerba mate and save off the standard retail price

Disclosure: I am an affiliate partner with Unicity, which means I may earn a commission if you purchase through my link — at no additional cost to you. I only have affiliate relationships with companies whose products I use myself or truly believe in. 

Your Body Was Designed for This

GLP-1 agonist medications are remarkable pharmaceutical achievements. For some people, in some seasons of life or health, GLP-1 medications may absolutely be appropriate. But the conversation is incomplete if we never ask: why isn't the body making enough of its own?

The answer, almost always, comes back to the same things: a gut that's been depleted by ultra-processed food, a microbiome that's been disrupted, a nervous system running on stress hormones, and a lifestyle that's moved too far from what our biology actually requires.

All of that is within your power to change. Your body knows how to make GLP-1. Let's give it what it needs to get the job done.

Real food and healthy lifestyle habits are not a consolation prize for people who can't access medication. They are the direct, comprehensive, and sustainable way to restore your body's innate capacity to regulate blood sugar — the way it was designed to.

Your Diagnosis Is Not Your Destiny

Your body is capable of giving you what you need, when you give the body what it needs. If you’re interested in having a clear plan to actually make that happen — a plan built around your food, your life, and your biology — book a discovery call.

In 20 minutes, we'll talk about where you are, what's been getting in the way, and whether working together is the right next step. No pressure. Just a real conversation about what's possible for you.

→ Book your free discovery call here

References

Benedict, C., Barclay, J. L., Ott, V., Oster, H., & Hallschmid, M. (2013). Acute sleep deprivation delays the glucagon-like peptide 1 peak response to breakfast in healthy men. Nutrition & diabetes, 3(6), e78. https://doi.org/10.1038/nutd.2013.20

Bodnaruc, A. M., Prud'homme, D., Blanchet, R., & Giroux, I. (2016). Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutrition & metabolism, 13, 92. https://doi.org/10.1186/s12986-016-0153-3

Cani, P. D., Lecourt, E., Dewulf, E. M., Sohet, F. M., Pachikian, B. D., Naslain, D., De Backer, F., Neyrinck, A. M., & Delzenne, N. M. (2009). Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. The American journal of clinical nutrition, 90(5), 1236–1243. https://doi.org/10.3945/ajcn.2009.28095

Chen, Y. C., Walhin, J. P., Hengist, A., Gonzalez, J. T., Betts, J. A., & Thompson, D. (2022). Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone Responses. Medicine and science in sports and exercise, 54(7), 1183–1189. https://doi.org/10.1249/MSS.0000000000002903

Cooper-Leavitt, E.T.; Shin, M.J.; Beus, C.G.; Chiu, A.T.; Parker, G.; Radford, J.H.; Evans, E.P.; Edwards, I.T.; Arroyo, J.A.; Reynolds, P.R.; et al. The Incretin Effect of Yerba Maté (Ilex paraguariensis) Is Partially Dependent on Gut-Mediated Metabolism of Ferulic Acid. Nutrients 2025, 17, 625. https://doi.org/10.3390/nu17040625

Gil-Lozano, M., Mingomataj, E. L., Wu, W. K., Ridout, S. A., & Brubaker, P. L. (2014). Circadian secretion of the intestinal hormone GLP-1 by the rodent L cell. Diabetes, 63(11), 3674–3685. https://doi.org/10.2337/db13-1501

Hussein, G. M., Matsuda, H., Nakamura, S., Hamao, M., Akiyama, T., Tamura, K., & Yoshikawa, M. (2011). Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1. Biological & pharmaceutical bulletin, 34(12), 1849–1855. https://doi.org/10.1248/bpb.34.1849

Mandøe, M. J., Hansen, K. B., Hartmann, B., Rehfeld, J. F., Holst, J. J., & Hansen, H. S. (2015). The 2-monoacylglycerol moiety of dietary fat appears to be responsible for the fat-induced release of GLP-1 in humans. The American journal of clinical nutrition, 102(3), 548–555. https://doi.org/10.3945/ajcn.115.106799

Ratliff, J., Leite, J. O., de Ogburn, R., Puglisi, M. J., VanHeest, J., & Fernandez, M. L. (2010). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition research (New York, N.Y.), 30(2), 96–103. https://doi.org/10.1016/j.nutres.2010.01.002

Schernthaner-Reiter, M. H., Wolf, P., Vila, G., & Luger, A. (2021). The Interaction of Insulin and Pituitary Hormone Syndromes. Frontiers in endocrinology, 12, 626427. https://doi.org/10.3389/fendo.2021.626427

Shukla, A. P., Andono, J., Touhamy, S. H., Casper, A., Iliescu, R. G., Mauer, E., Shan Zhu, Y., Ludwig, D. S., & Aronne, L. J. (2017). Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ open diabetes research & care, 5(1), e000440. https://doi.org/10.1136/bmjdrc-2017-000440

Simon, M. C., Strassburger, K., Nowotny, B., Kolb, H., Nowotny, P., Burkart, V., Zivehe, F., Hwang, J. H., Stehle, P., Pacini, G., Hartmann, B., Holst, J. J., MacKenzie, C., Bindels, L. B., Martinez, I., Walter, J., Henrich, B., Schloot, N. C., & Roden, M. (2015). Intake of Lactobacillus reuteri improves incretin and insulin secretion in glucose-tolerant humans: a proof of concept. Diabetes care, 38(10), 1827–1834. https://doi.org/10.2337/dc14-2690

Tolhurst, G., Heffron, H., Lam, Y. S., Parker, H. E., Habib, A. M., Diakogiannaki, E., Cameron, J., Grosse, J., Reimann, F., & Gribble, F. M. (2012). Short-chain fatty acids stimulate glucagon-like peptide-1 secretion via the G-protein-coupled receptor FFAR2. Diabetes, 61(2), 364–371. https://doi.org/10.2337/db11-1019

van der Klaauw, A. A., Keogh, J. M., Henning, E., Trowse, V. M., Dhillo, W. S., Ghatei, M. A., & Farooqi, I. S. (2013). High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring, Md.), 21(8), 1602–1607. https://doi.org/10.1002/oby.20154