On occasion, I am asked to pose for photoshoots to promote the upcoming classic car and airshow we hold at our hangar. Last week was no different. I am posing with Paige, who is one of our models that we use for photoshoots. I am 68 years old, soon to be 69 in July. I credit my BAJA Fitness & MAC Diet Program for my body’s ability to produce the Hormone GLP-1 that is a component used for diabetics originally and later for a weight loss shots and now in a pill form. But your body, given the right diet and exercise, can naturally produce GLP-1 on its own.
I am sure that you have heard information on the benefits of GLP-1 for our health, including for weight loss and healthy-looking skin. But nothing beats the natural age-defying results from a healthy diet and exercise program that includes resistance (or strength) training that allows your body to naturally produce its own GLP-1 Hormone.
My first step to maintaining my health and fitness is always to turn toward the natural Holistic approach, working with our bodies naturally. When it comes to the hormone GLP-1 without exception we should rely on our bodies first before purchasing products off the shelf. Healthy diet and exercises should be our first option to support our blood sugar, weight loss, and youthful looking Skin before relying on prescriptions.
Glucagon-like peptide-1 (GLP-1) is a powerful hormone produced by specialized L-cells in your intestines. Released in response to food intake, it plays a central role in metabolic health. GLP-1 stimulates insulin secretion from the pancreas when blood sugar rises, helping regulate glucose levels without the risk of hypoglycemia. It also slows gastric emptying, so food stays in the stomach longer, promoting a steady release of nutrients and reducing post-meal blood sugar spikes.
Beyond blood sugar control, GLP-1 reduces appetite by signaling fullness to the brain and supports sustainable weight loss while eating your meals between 9 a.m. and 6 p.m. Emerging research links healthy GLP-1 activity to anti-aging effects in a form of healthy looking skin. By stabilizing blood sugar and lowering inflammation, it helps prevent glycation—a process where excess sugar damages collagen production and elastin proteins in the skin, leading to wrinkles and loss of firmness.
Natural GLP-1 support promotes healthier-looking skin by preserving collagen integrity and slowing visible aging signs, unlike rapid weight-loss methods that can sometimes accelerate facial volume loss.
The good news? You don’t need prescribed medications to harness GLP-1 intake. Strategic selected foods and exercises can naturally stimulate its production of GPL-1, offering a holistic path to better overall health and fitness. I always want to explore evidence-based dietary and fitness strategies to boost my health and fitness first and foremost.
The Science-Backed Benefits of Elevated GLP-1
GLP-1’s effects extend far beyond the gut. By enhancing insulin release and curbing glucagon (which raises blood sugar), it improves glycemic control, which is crucial for people with or at risk of type 2 diabetes. It also delays gastric emptying, which not only stabilizes energy levels but reduces cravings leading to overeating. Studies show that foods producing GLP-1 leads to modest but meaningful weight loss when sustained through lifestyle changes and exercises.
On the aging front, consistent GLP-1 activity fights oxidative stress and systemic inflammation, two drivers of excessive skin aging. Stable blood sugar minimizes advanced glycation end-products (AGEs) that stiffen collagen fibers, helping maintain skin elasticity and a youthful glow. While synthetic GLP-1 agonists can sometimes cause “Ozempic face” from rapid fat loss, natural boosts via diet and exercise encourage gradual, muscle-preserving changes that support overall vitality and skin health without sagging.
Foods That Naturally Stimulate GLP-1 Production
The key nutrients for GLP-1 secretion are protein, healthy fats, and soluble fiber intake at meals, three parts of my Macronutrient or the MAC Diet, laid out in my book above. The term Macronutrient consists of Protein, Fiber, Omega 3 & 6 Fatty Acids, and Fructose (natural sugars) components essential to our health and fitness. These trigger L-cell receptors directly and slow digestion for prolonged hormone release. Here’s how to build meals around them.
Protein
Protein-rich foods top the list. Eggs and egg whites are standout choices: their protein and monounsaturated fats prompt strong GLP-1 responses. A 2016 review highlighted eggs’ role, with egg whites showing potency.
Other excellent sources include Greek yogurt, cottage cheese, beans (like pinto beans my favorite), lentils, nuts, seeds, tofu, tempeh, lean poultry like chicken breast, and fatty fish like salmon. Aim for 20–30 grams of protein per meal. Start your day with a veggie omelet or Greek yogurt parfait with fruit to kick start GLP-1.
Healthy fats work synergistically. Monounsaturated fats in olive oil and avocados, plus omega-3s from salmon, walnuts, chia seeds, and flaxseeds, activate fat-sensing receptors on intestinal cells. Drizzle extra-virgin olive oil on salads or add half an avocado to toast. These healthy sources of fat also slow stomach emptying, extending satiety and support healthy skin.
Fiber
Soluble fiber is a GLP-1 powerhouse. It ferments in the gut into short-chain fatty acids like butyrate, which further stimulate L-cells. Load up on oats, barley, whole grains, legumes, broccoli, Brussels sprouts, apples, and resistant starches (found in cooled potatoes or green bananas) or my favorite sauerkraut with vinegar. A daily target is based on 25–35 grams intake of fiber—especially soluble—can significantly elevate GLP-1. Try overnight oats with chia seeds and berries or a lentil soup packed with vegetables. Having sauerkraut after each meal has several benefits for weight loss and dropping years off your skin that is a routine of my.
Fermented foods enhance the effect by supporting a healthy microbiome. Yogurt with live cultures, kefir, sauerkraut, and kimchi improves healthy bacterial diversity, boosting metabolite production that aids GLP-1. One study noted increased fasting GLP-1 with daily yogurt.
Practical meal ideas: Eat protein and healthy fat/fiber first, then complex carbs—this “food order” strategy maximizes GLP-1 production. A sample lunch could be grilled salmon over a bed of leafy greens with olive oil dressing, followed by quinoa. Snacks like a handful of almonds or apple slices with almond butter keep levels steady. Dark chocolate (70%+ cocoa) in moderation and spices like curcumin (turmeric) or cinnamon may offer additional mild support.
Stay hydrated—water-rich fruits and vegetables amplify these effects. Consistency is key: these foods work best as part of a balanced, sustainable pattern rather than isolated “super foods.”
Fitness Component Boosts GLP-1 Levels
Physical activity is a potent, drug-free GLP-1 enhancer. Moderate- to high-intensity exercise increases hormone secretion, especially strength training that has a 24-to-48 hour benefit for skin with the production of collagen and the after-burning effect of weight loss. One study found a year of structured exercise raised late-phase post-meal GLP-1 by 37% compared to usual activity.
Combine Cardio-Aerobics and Resistance (CAR) training for optimal results. Cardio and aerobic exercises: walking, cycling, swimming, or dancing—improves insulin sensitivity and directly elevates GLP-1. Aim for 150 minutes of moderate cardio-aerobic and resistance training per week. Even short bouts (three 10-minute walks) add up. Remember the benefits of resistance (strength) training has a 24-to-48 afterburn effect of burning calories and production of collagen including GLP-1 hormone.
Resistance training preserves muscle mass, which is vital during any weight-loss phase and further supports metabolic health. Use bodyweight moves (squats, dead lifts , push-ups, planks), resistance bands, or free weights. Two to three sessions per week targeting major muscle groups yield the best GLP-1 response when paired with cardio.
A sample weekly routine: Monday and Thursday—30–45 minutes of strength training (full-body circuit); Tuesday and Friday—brisk 30-minute walks or cycling; weekends—active recovery like yoga or hiking. High-intensity interval training (HIIT) can provide an extra boost but start gradually if new to exercise.
Exercise also amplifies dietary effects. Working out after a protein- and fiber-rich meal can enhance the postprandial GLP-1 spike. Over time, this duo helps maintain lean mass, prevents weight regain, and supports the skin benefits tied to better metabolic control.
Additional Lifestyle Tips for Maximum Impact
My website https://agedefyinglifestyle.com/ on age-defying also has a lifestyle component. This includes developing hobbies, reading, following your favorite sports team, getting out into nature and following meditation. Part of my meditation is my exercises which I refer to as active meditation, like boxing and cycling even on my INDIAN Scout Bobber 60.
Circadian Rhythms a Major part of the MAC Diet
Eat your meals during the day based on your circadian rhythms (eating between 9 a.m. and 6 p.m.) influences GLP-1 production. Prioritize sleep and stress management; poor rest can blunt hormone responses. While not a direct GLP-1 booster, these habits create an environment where your body’s natural production thrives.
Embracing a GLP-1-production is increased with foods and exercises about sustainable habits that compound over weeks and months. Start small: swap one processed snack for nuts and fruit or add a 20-minute walk after dinner. Track how you feel—steadier energy, fewer cravings, and improved skin texture are common early wins. Also, a major factor in weight loss is to start reading nutrition labels to keep meal selection below a MAC Score of 3.50. My book goes into how to decipher the nutrition label and why the MAC Score works so effectively.
(Nutrition Label)
By focus is on whole foods rich in protein, fiber, healthy fats and controlling fructose alongside regular moderate-to-vigorous exercises with hobbies, you empower your gut to produce more of its own GLP-1. This natural approach delivers the hormone’s full spectrum of benefits: balanced blood sugar, reduced appetite, effective weight management, slower gastric emptying, and support for collagen-preserving, youthful skin. In the attached photographs, I am 68 years old, soon to be 69.
A Great Supper food is Strawberries with Low Fat Yogurt with a combined MAC Score of 3.17
Strawberries with Yogurt Low fat and reduced sugar added are great sources for GLP-1 Production and a low sugar high protein and fiber treat for after meals or morning breakfast.
Medications along with these strategies build long-term metabolic resilience and overall vitality. Always consult your healthcare provider before major changes, especially if you have medical conditions. With consistency, your body’s innate GLP-1 system can become a powerful ally in feeling and looking your best at any age, even over the age of 60, as I am at age 68.
