How to increase your body’s natural “Ozempic”.

Forget needles and prescriptions — one of the hottest trends in health right now is using diet and lifestyle increase your body’s natural GLP-1 (your”natural Uzbek“).

Your body already produces GLP-1, a powerful appetite-regulating hormone that controls fullness and blood sugar. This is the same hormone that weight loss drugs mimic.

When you boost GLP-1 naturally, it becomes easier to control cravings, support metabolism and lose weight without injections.

Your ticket? Knowing the latest innovations that help your body increase GLP-1 naturally. At the annual Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo (FNCE) in Nashville, we discovered products and research that stand out. We found prebiotics full of fiber in protein and foods rich in antioxidants. they are all designed to help your body make more of its own GLP-1.

GLP-1 (glucagon-like peptide-1) is produced in the lining of your gut (in L cells) after eating. It slows digestion, tells the brain you’re full, and stabilizes blood sugar.

But if your gut is inflamed or out of balance from stress, processed foods, alcohol, toxins or food sensitivitiesthat is, natural GLP-1 production falls. Research shows that inflammation can suppress GLP-1 production, making weight loss more difficult.

The secret sauces to unlock your body’s natural “Ozempic”.

1. Fiber: The Queen of GLP-1 Support.

If you’ve ever wished you could eat more to lose weight, fiber is your magic bullet. Fiber adds bulk, slows digestion, and naturally helps your gut produce more GLP-1.

Fermentable fiber and prebiotics:

All the fiber helps, but fermentable fiber found in foods such as root vegetables, beans, asparagus and prunes, are particularly potent. They feed gut bacteria, which create short-chain fatty acids—natural compounds that calm inflammation and stimulate the natural release of GLP-1.

Prebiotic fibersthe special fermentable fibers found in foods like garlic, onions, green bananas and cooked and cold potatoes go a step further.

They selectively feed on essential bacteria such as Bifidobacteria and Akkermansia, both vital for GLP-1 production and strong gut lining.

Probiotics:

These live beneficial bacteria in fermented foods like sauerkraut, kimchi, miso, kefir, and yogurt that contain live and active cultures work with fiber to balance the gut microbiome and strengthen the gut lining, where GLP-1 is produced.

Different strains of probiotics

Strains such as Bifidobacterium and lactobacillus, (found in many fermented foods), and Akkermansia muciniphilawhich thrives on polyphenol-rich foods such as berries, pomegranate, green tea and dark chocolate have been shown to help increase GLP-1 naturally.

Early research shows that Ackermansia it produces a protein called p9, which signals gut cells to make more GLP-1, helping your body activate its own natural Ozepic response.

Ashley Koff, RD, author of Your Best Shot: The Personalized System for Optimal Weight Health: GLP-1 Shot or Not, explains:

“Whether you use a GLP-1 agonist or not, it’s important to support the body’s health hormones (GLP-1, GIP, CCK, PYY) for their countless benefits. Probiotic strains like Akkermansia, Clostridiums, and Bifidobacteria work together to invest these hormones for optimal digestive function.”

In FNCE – and beyond – gut-friendly fiber is on full display.

• Wildbrine: Fermented foods packed with live probiotics (and some prebiotic fiber). Try unique flavors like Caraway Apple Kraut or Jalapeño Lime Kraut.






• Organic Indian flea: Boost soluble fiber, which may help increase GLP-1 naturally. Sprinkle original or probiotic fiber powder (Cinnamon Spice or Orange) on oatmeal or smoothies.






• Brami Lupini Beans Snack: Flavors like Chili & Lime pack in nine grams of fiber per 100 calories, including fermentable fiber from beans.






• Banza chickpea pasta: Made with chickpeas? 50% more protein, 3x more fiber and 25% less net carbohydrates than traditional pasta. The combination of protein and fiber helps stabilize blood sugar and keeps you full.






• Pendulum Akkermansia Supplement: Early research shows that this probiotic may strengthen the gut lining and support metabolism.






• Lifeway: Rich in living cultures, incl Lactobacillus and Bifidobacterium strains, to support gut health.






• Bio‑K+ USA: Yogurt probiotic shots with clinically studied Lactobacillus for digestive and immune health.

For more tips on improving your gut health and improving the health of your microbiome so you can boost your metabolism and further promote weight loss, check out our blog 4 Easy Ways to Lose Weight: Boost Gut Health

2. Protein:

Protein is one of the most effective natural GLP-1 activators; and helps keep blood sugar stable. Eggs, salmon, tofu, legumes and dairy all help. Research shows that protein-rich meals improve GLP-1 response and appetite control. Many of our customers find that simply swapping out a serving of carbs for protein at meals helps stave off their afternoon cravings.

While processed foods alcohol, stress, toxins and artificial sweeteners damage the lining of the gutthese protein-rich findings do the opposite.

Top Finds:

• Clean Simple Eats Protein Powder– A longtime favorite for its great taste and clean ingredients — 20 grams of grass-fed whey protein per scoop, no added sugars, GMOs or artificial flavors, and third-party tested for heavy metals.






• almonds: Packed with protein, fiber and healthy fats, almonds help sustain energy and keep hunger pangs at bay. Studies show that not all of their calories are absorbed, supporting weight loss.






• SimplyFUEL Protein Balls: Created by registered dietitian Mitzi Dulan, each serving contains 8 grams of protein and 2 grams of fiber for long-lasting satisfaction and GLP-1 support. Gluten-free oats add prebiotic fiber to nourish your gut.

3. Healthy fats and antioxidants:

Like protein, healthy fats slow digestion, stabilize blood sugar, and support natural GLP-1 release. They help curb cravings and keep you satisfied. Choose anti-inflammatory fats from olive oil, nuts, avocados, and oily fish—and keep portions small to keep calories in check.

Polyphenols:

Polyphenols, powerful antioxidants found in colorful foods like green tea, blueberries, cocoa and pomegranates, protect the gut lining and reduce inflammation that can suppress GLP-1.

FNCE finds:

• MIJA Superstar: Created by registered dietitian Sarah Koszyk, each serving of this whole food supplement provides organic, vegan superfoods packed with antioxidants and polyphenols for gut and overall health.






• Mamma Chia Blackberry Bliss Chia Squeeze Pouches: Organic chia seeds with blueberries offer antioxidants, omega-3s and prebiotic fiber for gut health — all in a 70-calorie, vegan, gluten-free serving.






• California Prunes: With fiber and polyphenols, plums support gut health and satiety. Add to salads, smoothies, yogurt or side dishes with vegetables.

For antioxidant and polyphenol recipes and easy tips to get more polyphenols in your diet, check out our blog at 6 Easy Changes for an Anti-Inflammatory Kitchen.

The bottom line:

You don’t need injections to tap into your body’s “Ozempic”. Feed your gut with fiber, protein, healthy fats, and antioxidant-rich foods to support the natural release of GLP-1—helping stabilize appetite and balance blood sugar so you feel full for hours.

You don’t need injections to support your body’s appetite and fullness hormones.
When you choose fiber, protein, healthy fats, antioxidants, and foods that nourish your gut, naturally GLP-1 enhancementstable appetite, reducing cravings and supporting metabolism and weight loss.

Ready to take it a step further? You don’t have to navigate cravings, blood sugar swings, or stubborn weight loss alone. Us 1:1 Personalized Nutrition Guidance is designed to help you:

• Naturally boost GLP-1 and appetite regulating hormones

• Support your gut health and metabolism

• Make sustainable food and lifestyle changes that really work

• Finally feel full, satisfied and in control of your cravings

Apply for a personalized training plan today and start seeing real results.
👉 [Apply for 1:1 Coaching Here]

Limited places are available because we work closely with each client — your transformation starts with your application.

About the Experts

Tammy Lakatos Shames, RDN, CDN, CFT and Lyssie Lakatos, RDN, CDN, CFT are The Nutrition Twins, registered dietitian nutritionists and certified fitness instructors and nationally recognized nutrition experts with over 15 years of experience. They are the authors of Fire Up Your Metabolism, The Secret to Skinny and The Nutrition Twins’ Veggie Cure and have been featured in major media outlets including Good Morning America Health, Fox & Friends and CNN. Nutrition Twins specializes in evidence-based nutrition advice for weight loss, disease prevention and optimal health.