Satiety Support

GLP-1 (glucagon-like peptide-1) is a natural hormone released from the gut after eating that helps regulate appetite, digestion and blood sugar. It signals to the brain that we’re satiated, slows stomach emptying and the movement of food through the gut, and reduces the release of stomach acid and digestive enzymes to moderate further energy intake. At the same time, GLP-1 enhances insulin release when blood glucose is high and suppresses the hunger hormone ghrelin, helping to stabilise blood sugarand curb appetite. 

Modern diets high in processed foods, along with chronic stress, poor sleep, and irregular eating patterns, can disrupt metabolic balance. These factors may impair natural GLP-1 production and blunt satiety signals, contributing to increased food noise, the constant mental chatter around food, cravings, and hunger cues that can make it harder to recognise true fullness and satisfaction. Improving these habits can help restore your body’s natural appetite regulation and quieten food noise over time.

Diet and lifestyle changes can meaningfully enhance your own GLP-1 response. Focus on balanced, minimally processed meals that support stable blood sugar levels, as blood sugar swings are a key driver of cravings and persistent thoughts about food. Avoid frequent snacking and aim to finish eating by around 8pm to give your digestive system an overnight rest. Regular moderate exercise, combined with some strength training, improves metabolic flexibility and supports healthy GLP-1 signalling, helping you feel fuller for longer and less preoccupied with food. Staying well hydrated, reducing alcohol intake, and using targeted nutrients to support blood sugar balance can further enhance these benefits and promote calmer, more intuitive appetite control.

oods that naturally boost GLP-1 tend to be rich in protein, fibreand healthy fats, as these nutrients stimulate satiety hormones and slow digestion. Protein-rich foods include meat, eggs, fish, poultry, tofu and tempeh while highfibre foods including vegetables, legumes, wholegrains, berriesand seeds help stabilise blood sugar and support gut bacteria involved in GLP-1 release.Healthy fats from olive oil, avocados, nuts, seeds, and oily fish also enhance fullness signals. Fermented foods including live yoghurt, kefir, sauerkraut and kimchi support the gut microbiome, which plays a key role in appetite hormone signalling. 

Certain supplements can help support appetite regulation and metabolic balance by improving blood-glucose control, gut health, digestion, and feelings of satiety. Probiotics help maintain a healthy gut microbiome, which supports effective communication between the gut and appetite-regulating hormones.Minerals such as chromium and magnesium play important roles in insulin sensitivity and bloodsugar stability, helping to steady energy levels and reduce fluctuations in appetite. Gymnemasylvestre may further support healthy glucose metabolism and help curb sweet cravings. In addition, a high-quality multivitamin can help fill nutritional gaps by providing key micronutrients involved in energy production and hormone function, creating a more supportive foundation for natural appetite control.