Natural activation occurs through three primary pathways: nutrient composition (protein and soluble fiber trigger robust GLP-1 release), meal timing and frequency (larger, spaced meals stimulate more L-cell secretion than frequent snacking), and physical activity (aerobic and resistance exercise enhance insulin sensitivity and GLP-1 responsiveness)
Eat a balanced evening meal with protein, healthy fats and fibre-rich carbohydrates to prevent blood sugar dips overnight these dips can trigger cortisol spikes that wake you in the early hours Include magnesium-rich foods such as dark leafy greens, pumpkin seeds, dark chocolate and almonds magnesium supports muscle relaxation, nervous system calm and sleep quality, and many women become depleted during perimenopause Consider foods that support melatonin production tart cherries (such as Montmorency cherries), walnuts, oats and bananas all contain compounds that may support your body's natural melatonin levels Avoid caffeine after midday and limit alcohol, which may help you fall asleep initially but fragments sleep in the second half of the night 3
Perez-Romero, A., et al., 1999
Liu L, Chen F, Qin S et al (2019) Effects of selenium-enriched yeast improved aflatoxin B1-induced changes in growth performance, antioxidation capacity, IL-2 and IFN-gamma contents, and gene expression in mice
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