Learn how the hormone GLP-1 works in appetite and metabolic processes, and how everyday diet and lifestyle choices may help support its natural activity.
🕒 8 min read
Whether you get your news from the paper, TV, or social media, the flood of stories about weight-management jabs – GLP-1 medications – making headlines for their power to curb appetite, manage weight, and control blood glucose can’t have escaped your notice.
As the stream of slimmed-down celebs and newly svelte friends, family and acquaintances shows, the drugs do work. But they can be costly, hard to access, and sometimes cause side effects. So it’s no surprise that many people are on the lookout for alternative ways to achieve similar effects.
What is GLP-1?
GLP-1 – short for Glucagon-Like Peptide-1 – is a hormone produced naturally in the gut that tells the brain when you are full. It plays a key role in regulating appetite by:
Injectable GLP-1 medications, such as Ozempic® and Wegovy®, mimic these actions.
Supporting GLP-1
As awareness of GLP-1 grows, interest in ways to support its activity is on the rise. Certain plant compounds, probiotics, and micronutrients — together with lifestyle approaches such as what, when, and how you eat, exercise, stress management, and sleep — can help optimise this pathway.
Healthspan’s new cutting-edge supplement, GLP-1 Metabolic Support, offers a science-backed, drug-free way to support GLP-1 activity to help balance metabolism, regulate blood glucose and encourage healthy gut bacteria.
The ingredients
Plant polyphenols: Metabolaid®
Metabolaid® is a botanical blend of lemon verbena (Lippia citriodora) and hibiscus (Hibiscus sabdariffa) extracts. These are a source of plant polyphenols which have been shown to help balance metabolism and support appetite regulation.
The science
- A 2021 Spanish study found participants felt fuller, consumed fewer calories, had lower blood fat levels, and saw positive changes in body fat and shape over 60 days. Researchers suggest this is linked to changes in hunger and satiety hormones, including GLP-1.
- A 2019 controlled trial in overweight women aged 36–69 revealed reductions in body fat, waist circumference and fat metabolism after two months.
- A 90-day study of 61 overweight men and women found those who took Metabolaid® lost weight and body fat, had lower cholesterol, and greater feelings of fullness (satiety).
These studies suggest that plant polyphenols can be helpful allies in supporting appetite control and satiety.
Probiotics: HOWARU® Shape
HOWARU® Shape contains Bifidobacterium lactis B42, a probiotic that supports gut and metabolic health. It also helps nurture Akkermansia muciniphila, a strain of gut bacteria linked with increased GLP-1 activity, making it especially relevant in this context.
A healthy microbiome plays a key role in regulating hormones, including GLP-1, which in turn supports digestion, blood glucose control, body fat, inflammation and immunity.
The science
- A decade of lab-based and animal research shows the benefits of Bifidobacterium lactis 420 (B420™) for metabolic health.
- A Finnish study of 225 overweight mid-life men and women found those taking the supplement consumed fewer calories, weighed less, had less body fat and slimmer waists after six months.
- A follow-up analysis of 134 participants showed a better balance of gut bacteria — especially higher levels of Akkermansia muciniphila. This suggested benefits for gut health as well as key metabolic markers such as waist size, body fat and blood fat levels.
Micronutrients: chromium and biotin
Certain micronutrients support processes that maintain energy levels and help manage cravings.
Food and lifestyle habits that support GLP-1 activity
- Fibre — beans, pulses, whole grains, nuts and seeds help feed gut bacteria that encourage GLP-1 production.
- Healthy fats — monounsaturated fats in olive oil, avocado and nuts can raise levels of GLP-1.
- Food order — eating protein and/or veg before carbs gives a bigger GLP-1 boost.
- Timing — a meal eaten early in the day triggers a bigger GLP-1 release than the same meal eaten later.
- Eating speed — eating slowly encourages GLP-1 release more than eating fast.
- Chewing — chewing food well enhances GLP-1 production compared with eating the same food blended.
- Physical activity — regular exercise increases GLP-1 levels.
- Sleep — poor sleep can upset GLP-1 production, while 7–8 hours supports hormonal balance and helps reduce cravings.
- Stress — GLP-1 plays a role in stress response by increasing cortisol, mobilising glucose, and enhancing alertness.
Understanding metabolic health
Metabolic health refers to how well the body processes fats and sugars, balances blood glucose, blood pressure and blood fats. It also includes waist circumference — a sign of visceral fat around the organs. Good metabolic health helps keep energy stable, reduces cravings, and is linked to better long-term health and longevity.
Key measurements of metabolic health
- Blood pressure: below 120/80 mmHg
- Fasting blood glucose: 20–42 mmol/mol
- HbA1c: less than 48 mmol/mol / 6.5%
- Triglycerides: below 2.0 mmol/L
- HDL cholesterol: above 1.0 mmol/L (men) / 1.2 mmol/L (women)
- Waist circumference: less than 80cm (31.5in) women / 94cm (37in) most men / 90cm (35in) South Asian men
