Bonus Chapter 3
GLP-1 Supporting Foods
You've probably heard about GLP-1 medications. Your body already makes GLP-1 on its own — and certain foods help support that natural response.
What is GLP-1, in plain English?
GLP-1 is a hormone your gut releases after you eat. It does two useful things: it slows how quickly food leaves your stomach, and it signals to your brain that you're full. Both effects help you eat less without white-knuckling through hunger.
Important context
Foods that support your natural GLP-1 response
High-protein foods
Protein is the strongest trigger for natural GLP-1 release after a meal.
Fiber-rich foods
Fiber slows digestion, which extends the GLP-1 fullness signal.
Greek yogurt
Protein plus probiotics — a double win for satiety.
Eggs
One of the most satiating foods per calorie. Protein-forward and filling.
Beans & lentils
Slow-digesting fiber and plant protein.
Leafy greens
Volume plus fiber — high fullness for very few calories.
Avocados
Fat and fiber together prolong the feeling of fullness.
Oats
Beta-glucan fiber that keeps you full for hours.
Berries
Fiber and volume, low glycemic impact.
Olive oil
Healthy fats slow stomach emptying.
Fermented foods
Kimchi, sauerkraut, kefir — support a gut environment that influences appetite signaling.
Action Step
The daily fullness habit. Build every main meal around at least three of these categories:
- A protein source (25–40g)
- A fiber source (vegetables, beans, or oats)
- A healthy fat (avocado, olive oil, nuts)
- Water before and during the meal
- Ate slowly — put the fork down between bites