Movement & Exercise
Break Up Sitting Time – Stand up or do light walking for 5 minutes every hour to enhance GLP-1 production and improve blood sugar control. Set a reminder to move!
Walk Smarter – Interval walking (alternating between fast and slow walking speeds) increases natural GLP-1 release more effectively than steady-paced walking.
Schedule Your Workouts
Strength Train After Dinner – Resistance training after your last meal improves post-meal blood sugar levels and enhances GLP-1 activity.
Dietary Strategies for GLP-1 Optimisation
High-Protein Foods:
Whey protein (yogurt, cottage cheese, protein shakes)
Fish (salmon, tuna, sardines)
Healthy Fats:
Extra Virgin Olive Oil (supports GLP-1 and blood sugar control)
Avocados (helps control hunger with fiber and healthy fats)
High-Fiber Foods:
Vegetables (broccoli, carrots, Brussels sprouts)
Whole grains, nuts, and seeds
Spices & Probiotics:
Capsicum and chili peppers can boost GLP-1 when eaten regularly.
Lactobacillus reuteri (found in yogurt, sauerkraut, and kefir) may enhance GLP-1 levels.
Daily Movement Plan for GLP-1 Support
Time | Activity | Details |
7:00 AM | Morning Walk (Interval Training) | 5 min warm-up → 1 min fast walk → 2 min slow walk (repeat 5–10x) → 5 min cool-down |
8:30 AM | Walk to Work (Optional) | 10 min brisk walk |
9:00 AM - 5:00 PM | Workday Movement Breaks | Stand up and stretch/light walk for 5 min every hour |
12:30 PM | Lunchtime Walk (Optional) | 10–15 min light walk to break up sitting time |
5:00 PM | Walk Home from Work (Optional) | 10 min brisk walk |
6:30 PM | Resistance Training (After Dinner) | 30 min session (bodyweight or weights) – squats, lunges, push-ups, etc. |
8:00 PM | Evening Walk (Optional) | Light walk to aid digestion and relaxation |
✅ Tip: Use phone timers or reminders to stay consistent!
✅ Tip: If you live too far from work to walk, try parking farther away or getting off the train/bus one stop earlier.