Apart from food choices, what other lifestyle habits (such as exercise and sleep) can help increase GLP-1 levels?

In addition to diet, regular exercise, adequate sleep, stress management, smoking cessation and alcohol restriction can all help increase GLP-1 levels and improve blood sugar and weight control.
1. Exercise: Aerobic + strength training has the best effect
Aerobic exercise: brisk walking, jogging, swimming, cycling, etc., at least 150 minutes of moderate intensity or 75 minutes of high intensity per week, can significantly increase GLP-1 secretion and improve insulin sensitivity.
Strength training: 2–3 times a week, such as squats, push-ups, dumbbell lifts, etc., to increase muscle mass and help stabilize blood sugar and GLP-1 levels in the long term.
Walking after meals: Walking for 10–15 minutes 30 minutes after meals can promote GLP-1 release and help control blood sugar after meals.
2. Sleep: Ensure 7-9 hours of high-quality sleep
Lack of sleep or poor quality can reduce GLP-1 secretion and increase ghrelin levels, leading to increased appetite and a desire to eat high-sugar and high-fat foods.
It is recommended to set a regular schedule, avoid blue light devices before going to bed, and keep the bedroom dark and quiet, which can help improve sleep quality.
3. Stress management: reduce the interference of cortisol on GLP-1
Long-term stress can raise cortisol, inhibit GLP-1 secretion, increase abdominal fat accumulation and blood sugar fluctuations.
Relax through meditation, deep breathing, yoga, listening to music, etc., and set aside 10–15 minutes of stress reduction time each day.
4. Quit smoking and limit alcohol to avoid interfering with hormone balance
Quit smoking: Smoking lowers GLP-1 levels, increasing insulin resistance and cardiovascular risk.
Alcohol limit: Excessive alcohol can interfere with blood sugar and GLP-1 secretion, and it is recommended that no more than 2 standard glasses per day for men and 1 standard glass (1 standard glass ≈ 14g of pure alcohol) for women.
5. Comprehensive suggestions
Combining exercise, sleep, stress reduction, and healthy eating can be far more effective than a single change.
If you are using GLP-1 drugs, it is recommended to adjust your lifestyle under the guidance of a doctor to avoid risks such as hypoglycemia.
The above is general health advice, if you have underlying diseases such as diabetes and obesity, please refer to the specific plan of clinicians and dietitians.