Mounjaro, Ozempic, Wegovy, and countless other glucagon-like peptide-1 (GLP-1) medications are intended to help lower blood sugar levels. They work to trigger insulin release from the pancreas. Insulin lowers the amount of glucose in the blood, and insufficient insulin levels can cause blood sugar to increase and increase the risk of diabetes. That is not really why GLP-1 medications are so popular these days, though. People use these drugs to promote weight loss and control obesity. 

Glucagon is a hormone that the body uses to elevate blood sugar levels when necessary. GLP-1 actually prevents glucose from entering the bloodstream. It also slows stomach emptying, which ultimately releases less glucose from the food you eat into the bloodstream. GLP-1 medications also affect the area of the brain that processes hunger and satiety. You basically feel full quicker after eating a smaller amount. 

Given the popularity of these drugs, scientists question whether or not there is a natural way to tap into those same hunger- and fullness-pathways without drugs. A new review pulled emerging evidence on foods and plant compounds that may help support the body’s own GLP-1 activity. Just to be clear, though, these natural options are not replacements for medications. Early science does suggest that they may play a meaningful role in supporting appetite regulation and blood sugar balance. 

The Science Behind Natural GLP-1 Modulation

The review was recently published in Toxicology Reports and included decades of data on how foods, herbs, and bioactive compounds influence GLP-1, the hormone that GLP-1 drugs are designed to mimic. The gut produces GLP-1 and it has several jobs, such as:

• Stimulating insulin release
• Slowing digestion so you can stay fuller for longer
• Signaling fullness to the brain
• Reducing blood sugar after meals

GLP-1 medications work so well, so is it even possible for natural substances to gently support similar pathways? In order to figure this out, researchers looked at the combined research of studies on spices, teas, plant polyphenols, and fermented foods to see which compounds consistently influenced GLP-1 release or activity. As of now, nothing works as powerfully as prescribed medications; however, some ingredients triggered increases in GLP-1 release, or at least improved the body’s sensitivity to it. 

What The Researchers Found

According to the studies that researchers examined, the most natural GLP-1 supporters are as follows:

• Cinnamon extract
• Curcumin (from turmeric)
• Berberine
• Green tea and post-fermented tea compounds
• Wheat protein
• Ginger and gingerol
• Quercetin-rich plant foods (including apples, berries, cherries, onions, leafy greens, and grapes)

Researchers note that these natural GLP-1 modulators are not replacing existing medications. Instead, they want people to know that natural options exist. That helps because GLP-1 medications are not affordable or available to everyone. Some people also cannot tolerate the medications and experience intense side effects. Lastly, many people prefer nutrition-forward approaches to things. If you are looking to naturally support metabolic pathways, consider the ingredients we detailed. When paired with balanced nutrition and regular exercise, they may do wonders for your body.

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This vanilla cinnamon chia pudding is a creamy, lightly sweet breakfast treat made by soaking chia seeds in a mixture of homemade almond milk, vanilla extract, and a touch of cinnamon. Not to get too scientific, but the seeds absorb liquid and swell to form a naturally thick, pudding-like texture that is similar to tapioca. Cinnamon is a warming spice that helps balance the mellow vanilla flavor, while optional additions like a drizzle of maple syrup, fresh fruit, or nuts create layers of both flavor and texture. Chia pudding seems like a dessert, but it is nutrient-dense and makes for the perfect grab-and-go breakfast.

Chia seeds are naturally rich in soluble fiber, which forms a gel in the stomach, supports digestive function, and keeps you feeling full for longer. The seeds also provide omega-3 fatty acids, high-quality protein, and minerals such as calcium, magnesium, and phosphorus. Combine all of those benefits with wholesome flavorings like cinnamon, which exhibits antioxidant and anti-inflammatory activity, and your chia pudding becomes a well-balanced meal that promotes long-lasting energy, rather than spiking blood sugar. Unlike a lot of breakfasts that rely on refined grains or added sugars, chia pudding derives its sweetness naturally and allows full control over ingredients.

Compared to unhealthy American breakfast classic—think sugary cereals, oversized muffins, pastries, syrup-drenched pancakes, or processed breakfast sandwiches—chia pudding offers sustained energy without the mid-morning crash. Traditional American breakfast foods are generally rich in refined flour, saturated fats, or added sugars. They tend to lack fiber and essential micronutrients as well. Those unhealthy options can elevate blood glucose rapidly, lead to inflammation, and leave you hungry shortly after finishing the food. In contrast, chia pudding contains slow-digesting fiber, healthy fats, and essential micronutrients that nourish the body and help maintain balanced energy throughout the day.

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Do you stuff your face with as much food as possible on Thanksgiving Day? If yes, you are not alone, but all that eating can put a lot of stress on the digestive system, in addition to other systems and organs in the body. Thanksgiving food is typically high in fats (more saturated than not), dairy products, sugar, salt, and packaged products. Fortunately for you, there are thoughtful Thanksgiving portion control tips that allow you to savor the dishes you want without overindulging. 

Why Does Portion Control Matter?

Sure, most people let themselves succumb to every temptation at the Thanksgiving feast. High-calorie dishes like mashed potatoes, buttery stuffing, dense pumpkin and pecan pies, oily ham, and so much more fill the table. It is perfectly fine to indulge in your favorite dishes, but excessive overeating can lead to bloating, stomach discomfort, and overall setbacks to your health goals. By practicing portion control, you can enjoy the holidays and family without derailing your health. 

Begin The Day With A Balanced Breakfast

That’s right, folks, portion control begins before any of your favorite Thanksgiving dishes are even made. Start the day on the right track by making a balanced breakfast. Opt for a fruit and vegetable smoothie, chia pudding, overnight oats, or plain Greek yogurt with fresh fruit and almond butter. 

Examine The Spread Before Grabbing A Plate

Before you grab a plate and begin your mission of eating, go over to the spread and give it a good scan. Identify your “must-have” dishes and locate the ones you can live without. That strategy will help you focus on enjoying your favorite dishes without eating unnecessary calories from dishes you are iffy about. 

Use A Small Plate

According to dietary research, using a smaller plate can help you naturally eat less while still feeling satiated. By using a smaller plate, you force yourself to be more mindful about your portions and food choices. It also reduces the temptation to overfill the plate. It just takes a little more effort on your part to avoid returning to the buffet table over and over again.

Employ “The Plate” Method

This method involves some simple calculations on your part when filling your plate. Keep half of your plate available for vegetables (not including potatoes), a quarter for starches or grains, and a quarter for lean protein. Filling your plate in this way ensures that you will enjoy a balanced meal with plenty of nutrients that support portion control. 

Practice Portion Awareness

Are there spoonfuls of dishes on Thanksgiving, or is everything served in piles? It is very easy to underestimate portion sizes, especially with rich Thanksgiving classics. One serving of turkey should be as big as a deck of cards. A serve of mashed potatoes should look like a half-cup measuring cup. 

Stay Hydrated

Water is a necessary part of life, but it is especially helpful on Thanksgiving Day. The reason to ensure proper hydration is to help you feel fuller and prevent overeating. Additionally, sufficient water intake helps optimize digestive function. Before you go back to the buffet for a second helping, drink a full glass of water. 

Choose Your Favorite Dessert

Most Thanksgiving desserts are often irresistible, but that doesn’t mean you have to sample them all. You probably know what most desserts taste like, so choose your favorite dessert and savor every bite. Either that or consider choosing two desserts in moderation. Maybe a relative or friend wants to split a dessert and that’ll work in your favor!

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Making your own face serum is fun and simple, not to mention beneficial for your skin. A face serum can add moisture and high concentrations of nutrients for your skin. Basically, a serum is a thin-viscosity topical product that will penetrate the skin’s surface more effectively. Due to the higher concentration of active ingredients, it may take a shorter amount of time to see visible results. 

Wondering why you cannot just use a moisturizer or face cream in place of a serum? First and foremost, there is no rule saying that you have to use a serum. A serum just happens to be lighter and delivers more active ingredients to the skin quickly, after you’ve cleansed the skin. You also have to seal the serum in with a moisturizer or face cream. Think of a serum like a secret weapon for your facial skin, especially if you want to target dullness, fine lines, or acne. 

How To Select A Carrier Oil

There are a few things to consider when choosing a carrier oil. Some of the best options are grapeseed oil, jojoba oil, rose hip oil, sweet almond oil, and tamanu oil. The reason that those are great is because they do not clog pores and enhance moisture in the skin. We will detail a few benefits of each of those oils below:

• Grapeseed oil: Great for all skin types, but it is most beneficial for oily skin because it helps reduce the risk of breakouts. 
• Jojoba oil: This oil helps support the skin’s pH balance and is very lightweight. Its molecular structure is similar to sebum, the oil that the skin naturally produces, making it great for all skin types. 
• Rose hip oil: With a subtle aroma, rose hip oil is great for tissue regeneration and dull or aging skin. You can combine it with other carrier oils at a 10-20% ratio, and it can be used on all skin types, especially mature skin.
• Sweet almond oil: Soothing, nourishing, and offering a light aroma, sweet almond oil helps create an even skin tone with its light texture. It is greatly beneficial for dry skin. 
• Tamanu oil: Known for its wound-healing properties, tamanu oil helps form new tissue because of the rich antioxidant content. It also works to reduce the appearance of acne scars and is commonly used for oily or acne-prone skin.

How To Select The Right Essential Oils

Essential oils can be tricky, especially if you have sensitive skin. Beauty experts agree that frankincense, blue tansy, and lavender essential oil are great for any skin type. All of those oils will work beautifully in your DIY face serum. Should you want to choose others or select a combination of them, consider the following when selecting the oils:

• Sensitive skin: Frankincense, rose, helichrysum, and copaiba oils are great for those with sensitive skin.
• Mature skin: Ylang ylang, helichrysum, sandalwood, and rose oils are excellent choices. 
• Dry skin: For those with dry skin, royal Hawaiian sandalwood, myrrh, jasmine, clary sage, and cedarwood oils are the top picks. 
• Oily skin: Many essential oils benefit oily skin, but the best ones are lemon, grapefruit, ylang ylang, cypress, tea tree, and geranium essential oils.

You may want to mix and match different oils for your skin type. You can also select many other essential oils that are quite refreshing. Just keep in mind that citrus oils may cause photosensitivity when out in the sun. Should you want to use citrus essential oils, apply them at night or when you are not going to be in the sun. 

Before you make the serum, figure out which carrier oils and essential oils work best for your skin type. Once you figure that out, you are all set!

DIY Face Serum

Ingredients:

• 2 ounces carrier oil of choice
• 15-20 drops essential oils for each ounce in the bottle

Instructions:

• After selecting your carrier oil, pour it into a small dropper bottle and then add the essential oils. Ideally, only use two essential oils in this glow serum. 
• Screw on the dropper lid and shake until fully mixed. 
• When ready, use five to eight drops on your face and massage gently.

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Hormones serve as chemical messengers that coordinate different functions within the body. There are several glands, organs, and tissues, which make up the endocrine system, that produce and release hormones. These hormones are vital for metabolism, growth, development, mood, and reproduction. 

What Do Hormones Do?

These chemical messengers affect and manage hundreds of bodily processes, many of which involve a chain reaction of several hormones. A hormone acts on a part of the body if it fits, e.g. the cells in the target tissue have receptors that can receive messages from that hormone. A hormone is like a key and the cells in the target tissues act as the lock. If the hormone fits the receptor on the cell wall, it will act appropriately and work, delivering a message that causes the target site to carry out a specific action.

The body uses hormones for two types of communication. The first type is between two endocrine glands, where one gland releases a hormone, stimulating another gland to change the levels of hormones that it is releasing. For example, this communication exists between the pituitary gland and the thyroid gland. The pituitary gland releases thyroid-stimulating hormone (TSH), which cues the thyroid to release its hormones that affect different bodily processes. The second type of communication is between the endocrine gland and a target organ. For example, the pancreas releases insulin, which acts on the muscles and liver to help produce glucose. 

Several studies support the fact that promoting a healthy microbiome can have a positive impact on hormonal balance. Consuming probiotics and a plant-rich diet may improve the body’s regulation of ghrelin, cortisol, and insulin. Read on to learn about foods that may help restore hormone balance. 

Flaxseeds

Flaxseeds contain lignans, which are a type of phytoestrogen that can mimic estrogen in the body. Researchers have studied them for their potential ability to reduce estrogen levels, particularly in regards to menopause and menstrual cycle irregularities. Flaxseeds are naturally rich in fiber, which may further support hormone balance by promoting a healthier microbiome. 

Leafy Greens

Swiss chard, kale, spinach, arugula, and other leafy greens contain a variety of vitamins, minerals, and antioxidants that support hormonal health. The antioxidants in leafy greens work to reduce inflammation and assist the body with hormone production. The iron content may also help prevent anemia, while the magnesium content may help the body regulate cortisol. That ultimately leads to a more balanced stress response. 

Berries

Not only are berries low in sugar, but they also contain a lot of antioxidants, which can help fight inflammation, a factor that contributes to hormonal imbalance. Strawberries, blueberries, raspberries, and blackberries may cause a slower and lower rise in blood sugar and insulin levels. Additionally, the fiber in berries helps maintain stable hormone levels by promoting optimal gut health. 

Avocados

Praised for their monounsaturated fats, avocados are always welcomed in your diet. Those monounsaturated fats play a crucial role in hormone production, as they serve as the building blocks for hormone synthesis. Avocados are also rich in fiber and magnesium, two nutrients that may help regulate estrogen and cortisol, respectively.

Quinoa

Technically a seed but grouped with whole grains, quinoa is a great source of complete protein, meaning it means all essential amino acids that the body does not make on its own. Those essential amino acids are necessary for bodily functions, including hormone production. Additionally, the complex carbohydrates in quinoa help slow digestion and nutrient absorption, contributing to more stable blood sugar levels. That ultimately helps balance the body’s insulin response. 

Lentils

Similar to other legumes, lentils are rich in fiber, which works to support balanced insulin levels and a healthy microbiome. Like quinoa, lentils are a great source of plant protein and have a low glycemic index, helping you maintain steady blood sugar. The B-vitamins and magnesium in lentils also support hormone production and function. 

Seaweed

Kelp and nori are a couple examples of seaweed that you can eat and they have the potential to influence estradiol levels in the blood. They may also increase the excretion of hormone-related substances in the urine, which can help balance all estrogen types. By potentially regulating estrogen levels and positively impacting gut bacteria, seaweed may be a great option for hormone health. 

Broccoli

Cruciferous vegetables such as broccoli and cauliflower are naturally rich in indole-3-carbinol. This compound supports the liver in metabolizing estrogen. Broccoli is also a great source of dietary fiber, which aids the regulation of insulin and other hormones.

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According to health experts, the best way to balance hormones naturally is through diet. For example, avocados are rich in monounsaturated fats, which play a crucial role in hormone production. Some experts agree that these fats serve as the building blocks for hormone synthesis. Other foods that are rich in fiber may help manage cortisol levels and regulate estrogen levels. 

In addition to balancing hormones through your diet, you can also use essential oils to supplement your dietary efforts. In fact, using essential oils may help ward off health problems associated with hormonal imbalance. Some of the common side effects of hormonal imbalance include:

• Low libido
• Fatigue
• Depression
• Infertility
• Hair loss and hair thinning
• Insomnia
• Weight gain

Key Ingredients

The serum in this article contains two top essential oils for balancing hormones: clary sage and thyme essential oil. It also contains ylang ylang oil and evening primrose oil, but thyme and clary sage essential oils are the standout ingredients. 

Clary Sage Essential Oil

Although clary sage essential oil exhibits numerous health benefits, the primary one is that it helps balance estrogen production in the body. Many healthy issues, including PCOS, infertility, and estrogen-based cancers, stem from excess estrogen in the body. This is primarily due to the consumption of high-estrogen foods. In addition to clary sage’s ability to balance estrogen levels, it may be helpful with other hormone imbalances. More research is still necessary on that matter, though. 

Thyme Essential Oil

Studies indicate that thyme essential oil may assist with progesterone production in the body. A lot of men and women with low progesterone levels have a higher risk of infertility, depression, PCOS, and other imbalanced hormones in the body. Because thyme essential oil has the ability to improve progesterone levels, it serves as a great oil for hormone balance. It also comes with fewer potential side effects compared to other treatments, such as hormone replacement therapy (HRT).

Homemade Hormone Balancing Serum

Ingredients:

• 1 ounce evening primrose oil
• 30 drops clary sage oil
• 30 drops thyme oil
• 25 drops ylang ylang oil

Instructions

• Mix all of the ingredients together in a two-ounce bottle. Screw on the top and store in a cool, dark place. 
• When ready to use, take a vial dropper and rub 5 drops onto the neck twice daily. Continue until you feel the results.

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Who needs Larabars when you can easily make your own with three simple ingredients? These are perfect if you have been looking to enjoy healthy snack options during your cleanse. They provide outstanding flavor and lots of fiber, healthy fats, and protein, all of which help keep you full between meals. The dates and cashews establish a great balance of nuttiness and sweetness, and the pinch of sea salt gives the bars a little extra pizzazz. It’s almost like a pinch of sea salt on a chocolate chip cookie or delectable caramel. You truly can’t go wrong with a pinch of sea salt in sweet treats.

For this recipe you will need Medjool dates, raw cashews, and sea salt. Dates are naturally sweet and sticky, providing the base for these bars. Make sure your dates are soft and fresh. Need assistance blending? Soak the dates in warm water for about 15 minutes prior to blending them in the food processor. Raw cashews also blend a little easier if you soak them for an hour or so. Just make sure that you discard the soaking water for both the dates and cashews if you decide to soak them. Not a fan of cashews? You can swap them for any raw nut in the same amount. Walnuts, pecans, pistachios, and more work great!

After you blend the ingredients and achieve a sticky, dough-like consistency, you will transfer the mixture to an 8″x8″ baking pan lined with parchment paper. Press the mixture into the pan until you have an even layer that is about 1/2-inch or so thick. Freeze for 30 minutes and then remove from the freezer. That will ensure that the bars are somewhat solidified to the point where you can cut them into 10 bars. Separate them and consider wrapping them individually in plastic wrap. Store in an airtight container in the fridge for up to two weeks.

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There are several signature fall fruits, including apples, persimmons, pomegranates, grapes, figs, and cranberries. One of our favorite fall fruits is the pear, which is as versatile as it is refreshing and delicious. Pair your pears with sweet, spicy, savory, or tart flavors and you’ll be pleased. That’s why we added ginger to this pear smoothie. The natural sweetness of the pear is a great balance to the spicy kick of the fresh ginger.

Pears are often underutilized ingredients in smoothies. They are popular to enjoy as healthy snacks, but people also add them to salads and some desserts. These bell-shaped fruits deserve a little more attention in smoothie recipes, not only for their flavor, but also for their impressive nutritional profile. A single medium pear provides:

• Calories: 101
• Carbohydrates: 27 grams (g)
• Protein: 1 g
• Fiber: 6 g
• Vitamin C: 9% of the daily value (DV)
• Potassium: 4% of the DV
• Copper: 16% of the DV
• Vitamin K: 7% of the DV

The same serving also provides small amounts of other micronutrients, including folate, niacin, provitamin A, and polyphenol antioxidants. Pears with green skin, such as Bartlett pears, contain lutein and zeaxanthin, two compounds that are integral for healthy vision. Ruby-red pears, for example, contain anthocyanins that may help improve heart health and protect against certain types of cancer.

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There are many skin care products that promise to clear up your skin and keep it blemish-free. Seldom do these products keep their promise. In fact, many of them can cause dryness, skin irritation, or other skin complications that detract from the overall health of the skin. Instead, it is better to use more natural ingredients to make a skin care product that can help cleanse and nourish the skin. 

This homemade cinnamon and honey anti-acne mask uses powerful ingredients that can help reduce breakouts and improve overall skin health. It may seem weird or different to lather honey and cinnamon on your face, but these ingredients exhibit acne-fighting abilities. Researchers claim that the compounds in these ingredients may benefit overall skin health and combat breakouts. 

Honey’s Antimicrobial Properties

Honey exhibits natural antibacterial activity that helps inhibit the growth of acne-causing bacteria. The presence of bacteria on the skin can clog pores and lead to inflammation, which results in acne. Honey also acts as a humectant, which means that it helps the skin retain moisture. That enhanced hydration can help the skin from overproducing oil, which can lead to future breakouts. If you use honey regularly, it can also help minimize the appearance of acne scars, all while keeping the skin healthy. 

Cinnamon’s Anti-Inflammatory Properties

Cinnamon contains lots of antioxidant compounds and has anti-inflammatory properties that may help soothe irritated skin. That is particularly beneficial for people suffering from acne, as inflammation tends to worsen the condition. When you apply cinnamon topically, it can help increase blood circulation to the skin. The increase in circulation helps bring more nutrients to the skin’s surface, which helps promote clearer complexion. Some of the compounds in cinnamon also exhibit antimicrobial effects that can target multiple strains of bacteria that contribute to acne. 

Working Together

If you want to address acne, you have to tackle the root cause, which tends to be bacteria, inflammation, excess oil, or all of the above. Together, cinnamon and honey create a powerful anti-acne face mask. It is a very easy mask to prepare and you don’t have to worry about melting shea or cocoa butter in a double boiler. Mix one teaspoon of cinnamon and two tablespoons of honey until well-combined. Before you apply the mask, make sure to. That step helps the skin better absorb the cinnamon and honey. 

DIY Cinnamon And Honey Anti-Acne Mask

Ingredients:

• 1 teaspoon cinnamon
• 2 tablespoons raw honey

Instructions:

• In a small mixing bowl, add the cinnamon and honey and stir well to combine. The mixture should look like a uniform paste and should spread easily. 
• It is optional, but you can add a few drops of lemon juice for added exfoliation benefits. Just make sure the mixture isn’t too runny before you apply it. 
• Before applying the mask, wash your face and pat it dry. Use a clean brush or your fingers to spread the mask evenly on your face, ensuring you avoid the eye area. 
• Leave the mask on for 10 to 15 minutes before rinsing the mask off with lukewarm water. Once your face is clean, apply a hydrating moisturizer to help maintain moisture balance.

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Fall is one of the most gorgeous times of the year, especially if you live in an area where the leaves change color. The cooler temperatures and shorter days have us craving a comforting soup. Why not use some of fall’s best produce items? Many of these vegetables are root vegetables, which are often overlooked because people don’t know how to use them. This soup is not just about warming the soul; rather, it is about discovering the often overlooked flavors in ingredients like parsnip and rutabaga. Rutabaga and parsnip do not give this soup its signature orange color. This soup contains carrots and butternut squash, which provide beautiful sweetness to contrast the more assertive ingredients.

This soup is truly an appreciation of autumn’s quieter, deeper flavors. It is a reminder to step outside your comfort zone and utilize under-appreciated ingredients that offer rich flavors and comfort. Rutabaga belongs to the turnip family, but it has a sweeter flavor, so that classic bitter radish flavor will not surprise your taste buds. Parsnip is like a cross between a turnip and carrot, and if they ripened under a little cover of snow, they will be much sweeter. You can find that out if you purchase them from a local farmer’s market. In case the rutabaga and parsnip have a slightly bitter flavor, the butternut squash will help balance the soup with its natural sweetness.

Our hope is that this recipe helps you find joy in transforming humble vegetables into something that is both filling and satisfying. Perhaps you had a parent or grandparent that used to make magic with whatever was in the house. This soup may fill your home with the nostalgic aromas of the past and remind you of autumn with the family.

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