Adjust your diet
Supplementing with foods rich in fiber such as whole grains, beans, vegetables and fruits helps improve gut health. When fiber enters the large intestine, it will be fermented by intestinal bacteria and produce short-chain fatty acids (SCFA). These SCFA have the ability to stimulate the body to secrete the hormone GLP-1 - a natural hormone produced mainly in the small intestine. GLP-1 helps increase satiety and helps stabilize blood sugar levels.
Fermented foods such as yogurt, miso and pickled cabbage are not only beneficial in bacteria but are also rich in fermented products, which can be metabolized in the intestines to produce SCFA, activating the release of GLP-1.
Protein-rich foods such as beans, lean meat, fish, eggs and soy products are a powerful stimulant for incretin production, which can significantly increase GLP-1 and GIP by up to 40%.
Incretin is a natural fat-reducing hormone secreted by the intestines, which can prolong the feeling of fullness, control blood sugar and reduce fat absorption.
Exercise regularly
High-intensity interest rate (HIIT) exercise: A high-intensity intermittent exercise model with short rest can increase GLP-1 and decrease ghrelin.
Aerobic exercises: Aerobic exercises such as brisk walking, jogging, swimming, cycling... can not only improve insulin sensitivity but also have a positive effect on incretin.
Resistance training: Weight training and strength training can increase muscle mass, increase basal metabolic rate, indirectly improve blood sugar regulation and maintain healthy hormone balance.
