Clinical Protocol

7-Day GLP-1 Boosting Plan

A nutritional strategy to naturally stimulate Glucagon-Like Peptide-1 (GLP-1), enhancing satiety, delaying gastric emptying, and improving insulin response.

Protocol Objectives
Fermentable Fibers

SCFA (Short Chain Fatty Acids) produced by fermenting fibers in the gut directly signal L-cells to release GLP-1. Eat onions, garlic, and leaks.

Healthy Fats & Protein

Fat and protein arriving in the small intestine are potent triggers for GLP-1 release. Olive oil and nuts are key.

Yerba Mate

Compounds in Yerba Mate tea have been shown to naturally stimulate GLP-1 secretion.

Bitter Foods

Bitter taste receptors in the gut trigger GLP-1. Include arugula, dandelion greens, and bitter melon.

Day 1 Gut Signaling
Breakfast
Yerba Mate Tea & Eggs
Tea boosts GLP-1; eggs provide protein signal.
Lunch
Arugula & Walnut Salad
Bitter greens + healthy fats.
Dinner
Salmon with Asparagus
Protein/fiber combo triggers satiety.
Day 2 Fiber Fermentation
Breakfast
Oatmeal with Flaxseed
Beta-glucan fiber forms gel.
Lunch
Lentil Soup
Legumes are top GLP-1 boosters.
Dinner
Chicken with Sautéed Onions
Onions provide prebiotic fiber.
Day 3 Healthy Fats
Breakfast
Avocado Toast (Sourdough)
Fat + fermented bread.
Lunch
Olive Oil Tuna Salad
MUFAs stimulate L-cells.
Dinner
Steak & Brussels Sprouts
Protein satiety effect.
Day 4 Bitter Activation
Breakfast
Grapefruit & Yogurt
Bitter citrus compounds.
Lunch
Radicchio & Endive Salad
Bitter leaf mix.
Dinner
Pork Chops & Kale
Kale provides roughage.
Day 5 Protein Pacing
Breakfast
Protein Shake (Whey)
Whey is a strong GLP-1 secretagogue.
Lunch
Chicken Breast & Quinoa
High protein meal.
Dinner
White Fish & Green Beans
Light but filling.
Day 6 Nuts & Seeds
Breakfast
Chia Pudding with Walnuts
Double dose of fiber/fat.
Lunch
Pesto Zucchini Noodles
Pine nuts in pesto aid signaling.
Dinner
Beef Stir-Fry with Cashews
Protein + Nuts.
Day 7 Microbiome Synergy
Breakfast
Kefir & Berries
Probiotics support L-cell health.
Lunch
Kimchi Fried Rice (Cauli)
Spicy/Fermented boost.
Dinner
Roast Turkey & Root Veg
Resistant starch potential.

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Protocol Guidelines & Science
Eat Slowly

GLP-1 takes about 20 minutes to be released and reach the brain. Eating slowly allows this signal to work before you overeat.

Cold Potatoes

Cooked and cooled potatoes contain resistant starch, which travels to the colon to feed bacteria that trigger GLP-1.

Scientific References:
1. Holst, J. J. (2007). 'The physiology of glucagon-like peptide-1.' Physiological Reviews.
2. Hira, T., et al. (2011). 'Enhancement of GLP-1 secretion by bitter tastants.' Journal of Endocrinology.
3. Cani, P. D., et al. (2009). 'Changes in gut microbiota control inflammation... and GLP-1 secretion.' EMBO Molecular Medicine.