Science Meets Nature

Take control of your health with our targeted wellness products. For every order placed, we provide a school meal to a child in need.

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Science Meets Nature

Take control of your health with our targeted wellness products. For every order placed, we provide a school meal to a child in need.

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"Innermost protein is as smart as it is delicious."

"Known for their tailored nutrition for body and mind."

"Favoured by athletes across the globe."

"The best protein shakes for a post workout pick me up."

"Known for redefining performance supplements into cleverer supportive measures."

"You'll have to take our word that it's hands down delicious."

"Filled with all the good stuff... Oh, and it tastes great too."

"Innermost protein is as smart as it is delicious."

"Known for their tailored nutrition for body and mind."

"Favoured by athletes across the globe."

"The best protein shakes for a post workout pick me up."

"Known for redefining performance supplements into cleverer supportive measures."

"You'll have to take our word that it's hands down delicious."

"Filled with all the good stuff... Oh, and it tastes great too."

Our Products

Science-backed formulations containing natural ingredients and modern essentials to target specific health goals across body and mind.

Doing It Different

Science, Not Fads

We're committed to science, research and testing to produce the most effective nutrition products around. Period.

Tailored and Targeted

Say buh-bye to one-dimensional generics and hi to tailored products that help you take control of your health and feel great.

No BS, No Hype

Being healthy is hard enough without having to navigate the fads and gimmicks. We give it to you straight, no hype.

Easy and Practical

Products that are easy to use and fit seamlessly into your daily routine whether you're at home, at work or on the go.

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SHOP BY CONCERN

Our products have been developed using science-backed research to address 6 core concerns that you told us were most important to you.

Weight-Loss

Support sustainable, healthy weight-loss with gentle but effective solutions that keep you feeling energised all day.

Energy

Start and finish each day feeling your best, with products that cater to your workout and everyday needs.

Brain Care

Improve sleep, feel less anxious, or think faster and more clearly even when under extreme pressure.

Skin & Hair

Healthier skin and hair starts from the inside out, so ensure your nutrition choices support that process.

Gut Health

Support your gut microbiome, improve digestion and reduce uncomfortable bloating for a healthier and happier you.

Immunity

The immune system protects your body and mind from harm or disease. Keep yours nurtured all year round.

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SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE

SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE

SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE
SCIENCE OVER HYPE

Our Ingredients

Clean

We only use the highest quality ingredients, free from unnecessary fillers, bulking agents, excipients or GMO nasties.

Ethical

Each ingredient we use in our products is safe, trackable and sustainably sourced through visible supply chains.

Tested

We test our ingredients and products throughout the manufacturing process, giving us full certificates of analysis.

Researched

Developed by nutrition experts, our formulations contain research-based ingredients backed by science.

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Quality Matters

Our products work because we focus on the following things above all else - the ingredients we use, the quality of these ingredients, their concentrations and how well they're absorbed by your body.

We believe nutritional supplements work best if they're formulated using the right high-quality ingredients in concentrations evidenced by research to make a positive difference to you and your health.

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OUR CUSTOMERS

With over 1,000 verified five star product reviews from our customers, you don't have to take our word for it.

Not sure its helping with the weight loss but its really tasty and keepa me full until lunch time.

Good product

Simple clear product. Does as intended.

Stephen, simple, clear, doing exactly what it should. That's precisely what we set out to make. Thank you for taking the time.

Great for hydration

I’ve tried so many powders and they have always either been too sweet or acidic. This Innermost blend is so drinkable with no after taste and with the hot days we have had recently has been perfect to put in the gym bottle or golf bottle

Carolyn, getting hydration to go down clean with no aftertaste took a lot of getting right, so it's good to know it's earned a spot in both the gym bottle and the golf bag. Thank you for this, and here's to more sunny rounds.

Vegan vanilla - so versatile!

I’ve been using this for some time now - not only as a protein shake (I just add water to mine) but also in my smoothies, pancakes, overnight oats and tons of other baking. I love the taste and texture and it really satisfies when I need that something extra!

Claire, one pouch stretching across pancakes, overnight oats, smoothies and a shake is exactly the versatility we hoped Vanilla would give people. It's quietly one of our most adaptable products. Thank you for the lovely review, and enjoy the baking.

Love It!!!

I really enjoy Innermost protein packs; they taste great as well. They always arrive promptly. I would order more often if the prices were more affordable.

Great Product

I have used this for months now and it has helped me massively, definitely the gold standard of protein.

Dave, gold standard is a title we have to keep earning, so thank you for that. Really pleased it's held up for you month after month.

Great product

I don't use any other protein blend now, this is perfect.

David, being the only blend left in the cupboard is about the highest compliment we can get. Thank you for the loyalty. We won't take it for granted.

Not the best of flavours

Very nice and cool flavours

Game changer!!

So I’ve tried various different electrolyte drinks & powders, none with a nice taste until now. Came across Innermost by chance & thought I’d try the selection box of electrolytes. What a revelation!! There all so nice & drinkable, but to me the Lemon & Mint is absolutely lush! So refreshing & enjoyable once you’ve got the mixture right. Definitely buying these again!! My search for electrolytes is over!!

Andy, 'my search for electrolytes is over' might be our favourite line of the week. Lemon & Mint quietly winning people over is a story we hear a lot. Glad the selection box did its job, and welcome aboard.

Great product

I really like the energy booster as I really see a difference when I run. The first time I used it I ran a personal best for a course that I have been doing for years. Used again for the following week and recorded another personal best. Great product

Richard, back-to-back personal bests on a course you know that well is a real result, and the credit sits with your training. Glad the Energy Booster is playing its part. We'll be cheering the next one on!

Clean Protein powder

Clean ingredients. Creatinine included making it easier to keep to a routine.

Mitchell, putting the creatine in the scoop was a deliberate call: fewer steps, easier to stay consistent, no separate tub to remember. Glad it's making your routine simpler. Thank you for the kind words.

No Complaints

Ordering was simple, speedy delivery and it tastes good. No complaints.

Stu, simple order, fast delivery, tastes good. That's the whole job done. Thanks for taking a minute to say so.

My go-to everyday product

I’ve been using the products by Innermost since February of this year, and especially the Hydrate electrolytes are party of my everyday life. I notice a difference when I don’t take them. Either before sports, after an incredibly warm day or for travels - they help so much with energy, hydration and overall feel-good.

Stella, the everyday reviews are quietly our favourite. Missing them when you skip a day is exactly the sign we look for: something that earns its place in real life rather than adding one more thing to think about. Thank you for making Hydrate part of yours.

Brilliant stuff

The hydrate electrolyte blend has been a lifesaver for my elderly (92) mother, who has problems processing electrolytes and salts. I was looking for for Rehydrat or Diorilyte but they are full of fillers and sugar and also taste foul!
Then I found your website and thought I’d give you a try. What a find, not only do your products taste great, they arrive promptly, are packed beautifully, and absolutely not full of rubbish and they do what they set out to do.
Within 20 to 40 minutes of drinking it , my mother is cognitively better and more able to walk.

I have also started to drink them during my workouts both at the gym and on runs they work!!
Thank you
I am telling everyone about you.

What a lovely thing to read, Surya. We built The Hydrate Blend to do its job without the sugar and fillers that fill most of the shelf, so hearing it's earned a place in both your day and your mother's means a great deal. Thank you for spreading the word. A recommendation from someone like you is worth more than any ad we could run.

Super stuff

Keeping me on track!

Certainly making me feel more alert and active, ready for the day and getting more done than usual. Noticed an overall lifestyle change (positive)

Hi Holly, great to hear The Rise Capsules are giving you a real boost in focus and daily energy.
This is exactly what we're here for. That feeling of being switched on and ready to go isn't a coincidence — it's what consistent, science-backed nutrition does over time. Really glad it's become part of your routine. Keep going. 💪

Changed my lifting game!

Feeling 100% more powerful, recovering quicker and therefore packing on that muscle! I’m looking a lot leaner since taking this daily!

Hi Holly,

Great to hear this — really glad The Power Booster is making such a difference for your strength, recovery, and leaner look 💪

If you’re looking to take it further, many customers also pair it with The Strong Protein to support muscle growth and recovery.

Great taste

Received the product very quickly and have used it twice. Great taste. Wasn't sure if i would be allergic to it. So far, so good.

Thanks so much for your review, Hajja! 😊 We’re really glad to hear you’re enjoying the taste of The Health Protein and that it arrived quickly too. Great to know it’s been sitting well with you so far — we hope it continues to be a great fit for your routine

Well recommended

Great product. Tastes and mixes well. Slightly sweet but not over powering. Nice flavours - however would like some options to choose from. I have definitely noticed a development in my muscle mass.

Thanks Lawrence, love hearing this. Glad The Strong Protein is ticking the boxes for you — taste, mixability, and results. Noted on the flavour variety as well, we’ll definitely feed that back

Tried this for the first time, in addition to my cardio.

I was exploring different brands on the market, but out of all, this brand kept emerging. As someone with no prior experience taking protein shakes, I came across this brand. At the time, there were sales on John Lewis, so I ordered a bag to try. What I’ve noticed is that, having sampled The Lean Protein Summer Strawberry flavour, I feel less craving throughout the day, which is a huge plus as I tend to snack a lot. The flavour is lovely and easy to drink. I observed that if I mixed it with water (250ml-300ml + ice), the sweetness was just right for me, but when I added some of my unsweetened almond milk, the sweetness increased, so I tend to have it with water and add ice (I prefer my drinks cold!). Even with just water, it's creamy and taste like a yummy strawberry milkshake, but with benefits!
I’d personally recommend trying their The Lean Protein; I haven’t tried the other two flavours but I plan to stick to the strawberry one I like. I’ve actually ordered the weight-loss bundle, so I’m eager to try the capsule and booster!

Thank you so much, Jilla! We love that the Strawberry is hitting the spot, and the tip about water + ice is a great one! So glad it's helping with cravings too. Can't wait for you to try the weight-loss bundle — exciting things ahead! 💪

Fresh, Healthy, and Delicious

I recently tried The Greens Blend, and honestly, I was pleasantly surprised. From the first sip, it tasted fresh, light, and actually enjoyable which is rare for health supplements.

The peach flavor is really delicious, smooth, and refreshing. It gives you that clean, healthy feeling, like you’re doing something genuinely good for your body.

What I liked most is that it doesn’t feel heavy to drink like many other supplements. It’s easy to include in my daily routine, and it makes healthy habits feel much simpler and more enjoyable.

It truly feels like wellness in a glass. If you’re looking for something healthy that also tastes great, I would definitely recommend trying it.

Thank you so much for the lovely feedback. We’re so happy to hear you enjoyed the fresh peach flavour and found it easy to fit into your daily routine. “Wellness in a glass” truly made us smile — that’s exactly what we hoped for 😊

Fresh, Healthy, and Delicious

I recently tried The Greens Blend, and honestly, I was pleasantly surprised. From the first sip, it tasted fresh, light, and actually enjoyable, which is rare for health supplements.

The peach flavor is really delicious, smooth, and refreshing. It gives you that clean, healthy feeling, like you’re doing something genuinely good for your body.

What I liked most is that it doesn’t feel heavy like many other supplements. It’s easy to include in my daily routine, and it makes healthy habits feel much simpler and more enjoyable.

It truly feels like wellness in a glass. If you’re looking for something healthy that also tastes great, I would definitely recommend trying it.

Wow, thank you so much for this! We're thrilled the Greens Blend hit the mark. Making healthy habits feel easy and enjoyable is exactly what we're about. So glad it's found a place in your daily routine!

Energy Booster

I have been using the energy booster for around a year now. I am totally addicted to it and feel a big difference when I don’t take it in the morning. Both flavours are lovely!

Thank you so much, Tazza! 🙌 A whole year with us — that means the world! So glad you're loving both flavours and feeling the difference every morning. Here's to many more! ☀️

The strong protein

Tastes good and easy to mix

Hi Bryan,

Thanks for your feedback, great to hear you’re enjoying The Strong Protein and finding it easy to mix. We really appreciate you taking the time to share this.

Insight

Get to know what’s real and what’s a gimmick with articles written by experts, and start bossing your health and fitness today.

The Health Benefits of Camu Camu

Have you heard of camu camu? In recent years the fruit has started appearing in everything from smoothie powders to daily wellness blends. Yet, outside nutrition circles, this small Amazonian fruit remains relatively unknown. It is best known for containing a high concentration of vitamin C, but that is only part of its nutritional profile. Camu camu also provides polyphenols, carotenoids and other naturally occurring plant compounds that have attracted growing scientific interest. So, what is camu camu, what can it genuinely do for your health and how strong is the research behind its growing reputation? Let’s get into it! What is camu camu? Camu camu, scientifically known as Myrciaria dubia, is a small fruit native to the Amazon rainforest, particularly the flooded river regions of Peru and Brazil. It grows on a shrub and looks a little like a large red or purple cherry when ripe. Fresh camu camu has an intensely sharp, acidic taste. Because of this, it is rarely eaten like an everyday berry. It is more commonly turned into juice, pulp, powder or a concentrated ingredient for use in food supplements. The fruit’s main nutritional claim to fame is its vitamin C content. Camu camu is widely regarded as one of the richest known natural sources of the vitamin, although the precise amount varies considerably. The variety of the plant, growing conditions, ripeness, storage and processing method can all affect the final concentration. Beyond vitamin C, camu camu contains several groups of plant compounds, including polyphenols, flavonoids, anthocyanins and carotenoids. Researchers are interested in how these compounds may work alongside vitamin C, rather than viewing the fruit as a source of isolated ascorbic acid alone. What makes camu camu different from other sources of vitamin C? Vitamin C is found in many everyday foods, including citrus fruits, berries, peppers and leafy vegetables. Camu camu stands out because it can provide a particularly concentrated natural source of the vitamin. A relatively small amount may provide considerably more vitamin C than the same amount of many familiar fruits, although the precise concentration depends on how it has been grown, harvested and processed. Vitamin C source Common format Vitamin C context Other nutritional compounds What to consider Camu camu Powder, pulp, juice or supplement blend Naturally rich, although the amount varies with ripeness and processing Polyphenols, flavonoids, carotenoids and anthocyanins Check the actual vitamin C provided per serving Orange Whole fruit or juice A familiar dietary source with a more moderate concentration Flavonoids, water and fibre when eaten whole Easy to include in the diet, but juice contains less fibre Acerola cherry Powder, juice or extract Another highly concentrated natural source Carotenoids and polyphenols Nutrient levels also vary between formats Isolated vitamin C Tablet, capsule or powder Standardised and straightforward to measure Usually contains few or no whole-fruit compounds Useful for a precise dose, but less nutritionally complex Camu camu also contains plant compounds that would not normally be found in a standard isolated vitamin C supplement. However, that does not automatically mean it produces better results. The most useful comparison is the amount of vitamin C provided per serving and the quality of the wider formulation. What are the health benefits of camu camu? When it comes to the health benefits of camu camu, there is an interesting body of ongoing research. Many of camu camu’s clearest health benefits come from its vitamin C content. Researchers are also studying whether its wider collection of plant compounds may offer additional effects, although much of that evidence is still developing. Supports normal immune function Vitamin C contributes to the normal function of the immune system. It supports several cellular processes involved in the body’s immune response and helps maintain normal immune function during and after intense physical exercise. This does not mean that camu camu can prevent everyday illness by itself. Sleep, nutrition, stress levels and physical activity all influence immune health, but an adequate intake of vitamin C helps the immune system function normally. Supports collagen formation and skin health Collagen is a structural protein found throughout the body, including in the skin, bones, cartilage and blood vessels. The vitamin C found in camu camu contributes to collagen formation for the normal function of the skin. This is one reason camu camu has become a popular ingredient in beauty and wellness formulas. The vitamin C it provides supports the biological processes involved in normal collagen production. Helps protect cells from oxidative stress Oxidative stress occurs when there is an imbalance between free radicals and the body’s ability to manage them. Free radicals are naturally produced during processes such as metabolism and exercise, but they can also be influenced by smoking, pollution and other environmental factors. Vitamin C contributes to the protection of cells from oxidative stress. Camu camu also contains polyphenols and other compounds that have demonstrated antioxidant activity in laboratory studies. To clarify, antioxidants should not be viewed as a way to “cancel out” an unhealthy lifestyle. Their role is part of the body’s wider defence system, which also depends on a varied diet and sufficient recovery. Contributes to energy and reduced tiredness Camu camu is sometimes described as an energy ingredient, although it does not behave like caffeine. This is a result of the vitamin C, which contributes to a normal energy-yielding metabolism and the reduction of tiredness and fatigue. Energy-yielding metabolism is the process through which the body releases and uses energy from food. What does emerging research say about camu camu? While the vitamin C content is a clear driver for the benefits of camu camu, there is an emerging area of research that is starting to look beyond this. Scientists are now looking at whether the fruit’s wider mixture of polyphenols and other plant compounds could influence inflammation, gut bacteria and metabolic health. One small human study compared camu camu juice with tablets containing the same amount of vitamin C. Researchers observed reductions in certain markers of oxidative stress and inflammation in the camu camu group, suggesting that compounds beyond vitamin C may have contributed. However, the study involved only 20 male smokers and lasted seven days, so larger trials are needed. One frequently referenced study found that camu camu extract altered the gut microbiota and limited weight gain in mice consuming a high-fat, high-sugar diet. The animals also showed changes in energy expenditure and markers associated with metabolic health. These results have led to suggestions that camu camu could eventually have a role in research around the relationship between plant compounds and the gut microbiome. Further research is needed however before definitive conclusions can be made. How much camu camu should you take? There is no universally established daily dose of camu camu. Powders, extracts, juices and blended supplements can vary considerably in concentration, so the appropriate serving depends on the individual product. Follow the serving instructions provided by the manufacturer and check how much vitamin C the recommended quantity contains. Remember to account for other supplements you may be using, particularly multivitamins or immune-support products. Is camu camu worth adding to your routine? On balance, camu camu can be a useful addition to your routine, provided your expectations are realistic. Camu camu is a particularly rich source of vitamin C, and vitamin C's contributions to immune function, collagen formation, protection of cells from oxidative stress and normal energy metabolism are among the best-established in nutrition. These are the benefits supported by the strongest and most established evidence. You can find camu camu in our vegan protein powder The Health Protein. It is developed to support everyday health alongside repair and recovery, containing 31g of pea and brown rice protein, together with camu camu, bilberries, acai berries and a blend of mushrooms. The formula provides 250mg of camu camu per serving and can be mixed into a shake, smoothie or porridge. References García-Chacón, J., Marante, F., Boix-Castejón, M., Campanella, O., López-Nicolás, J. (2023). Camu Camu (Myrciaria dubia (Kunth) McVaugh): An Amazonian Fruit with Biofunctional Properties: A Review. ACS Omega. 8(6). Click here. Azevedo, L., Ribeiro, P., Oliveira, J., Correia, M., Ramos, F., Oliveira, E., Barros, F., Stringheta, P. (2019). Camu-camu (Myrciaria dubia) from commercial cultivation has higher levels of bioactive compounds than native cultivation (Amazon Forest) and presents antimutagenic effects in vivo. Journal of the Science of Food and Agriculture. 99(2). Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2015). Vitamin C and contribution to the normal function of the immune system: Evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal. 13(11). Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific opinion on the substantiation of health claims related to vitamin C and reduction of tiredness and fatigue, contribution to normal psychological functions, regeneration of the reduced form of vitamin E, contribution to normal energy-yielding metabolism, maintenance of the normal function of the immune system and protection from oxidative damage. EFSA Journal. 8(10). Click here. Anhê, F., Nachbar, R., Varin, T., Trottier, J., Dudonné, S., Le Barz, M., Feutry, P., Pilon, G., Barbier, O., Desjardins, Y., Roy, D., Marette, A. (2019). Treatment with camu camu (Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice. Gut. 68(3). Click here.

Your Summer Survival Kit (From Someone Who Travels A Lot)

I'm putting the finishing touches to this post from an airport, which feels appropriate. By my count, I'll be going through three countries in the next six weeks. Meetings, a trip to see family including my niece and nephew, a supplier visit in Italy that I've been putting off for a year. And every summer the same thing happens. The carefully built routine, the one that took months to lock in, gets thrown into a suitcase and I hope for the best. Most people react to this by either giving up on the routine entirely ("I'll sort it out when I'm back") or overpacking so aggressively that half of it never leaves the bag. I've done both. Neither works. What actually works is deciding, in advance, which two or three things earn a place in my bag and which ones can wait until September. So here's mine. Not a wellness influencer's "what's in my bag" video. An honest list, built over about a decade of getting this wrong first. Why travel breaks routines specifically It's worth being precise about what actually changes when you travel, because it isn't just "less discipline." Three things shift at once. You sweat more and drink less water than usual, because you're distracted or the flight dried you out or the hotel room is warmer than home. You're outdoors more, often somewhere sunnier than wherever you live. And your meals stop being yours. You eat what's available, when it's available, and protein is usually the first thing to slip, because sugar, carbs and fat are what's on offer at 6am airport cafes. None of this is a discipline problem. It's an environment problem. The fix is making sure two or three specific things are in my bag before I leave home, so I’m not relying on willpower to begin with. 1. Electrolytes, non-negotiable Most people remember to pack sunscreen. Almost nobody packs electrolytes, and it's the one that actually catches up with you. Water replaces volume, not what you lose through sweat, which is mostly sodium and potassium and magnesium doing the quiet work of keeping muscles firing and fluid balanced properly. Miss that balance for a few days in the heat and you get the symptoms everyone blames on jet lag: the headache, the flat energy, the slight fog by 4pm that a coffee doesn't fix. It's usually not jet lag. It's electrolytes. I take The Hydrate Blend for exactly this reason. Six electrolytes, no sugar, no synthetic flavouring, dissolves in a bottle of water in about ten seconds. One sachet on a travel day, first thing in the morning, does more for how I feel by evening than anything else in the bag. 2. Something for the sun you're actually going to get Here's the part most people don't think about until it's too late. UV exposure accelerates collagen breakdown, which is a slightly clinical way of saying that a week of proper sun does more to skin structure than most of the year combined. This isn't about vanity. It's a straightforward mechanism: UV generates free radicals that degrade existing collagen faster than your body can replace it. Sunscreen protects against the burn. It doesn't do anything for the collagen you're losing underneath. I've been taking The Glow Blend through summer for this reason specifically. Hydrolysed collagen peptides paired with vitamin C, which matters because vitamin C is a required co-factor for collagen synthesis and most collagen products leave it out entirely, then wonder why customers don't notice anything. It won't undo a week in the sun. It gives your skin something to rebuild with while it's under more pressure than usual. 3. Protein, especially when the meals aren't yours This is the one I've learned the hard way. When your diet goes inconsistent, protein is usually the first macronutrient to drop, simply because it's the hardest to find on the move. Airport food, hotel breakfasts, whatever's left at a conference buffet by 1pm, none of it is built around protein. And the honest science here is less dramatic than people expect: you don't need to train harder to maintain muscle through a disrupted period, you need to keep protein intake somewhere close to normal. That's the whole trick. I'll say this honestly because I'd rather be straight with you than pretend otherwise: my go-to for this is still The Strong Protein (whey based) and The Health Protein (vegan). They earn their place in my bag because they travel well, mix with nothing but water, and does the one job that actually matters on the road, which is making sure protein doesn't disappear from your day just because your routine has. The actual point None of this is about maintaining perfect discipline on holiday. Nobody does that, and if a brand tells you they do, they're not being honest with you. It's about deciding in advance which three or four things matter enough to bring, so the choice isn't being made for you by whatever's in the hotel minibar. If you've got a system that works for you when you travel, reply and tell me. I read every one of these, and I'm always looking to steal a better idea for my next trip. If this is useful, forward it to whoever in your life is about to live out of a suitcase for the next few weeks. It's the email I wish someone had sent me a decade ago.

Life

How to Increase GLP-1 Naturally: The Foods and Habits That Actually Work

Search interest in GLP-1 has followed the medications that made it famous. Mounjaro and Ozempic turned a piece of gut biology most people had never heard of into a household term, and that’s given rise to a big question: if these drugs work by acting on a hormone your body already makes, can you do something similar with food? You can influence your own GLP-1 response. The mechanism is well described, and the foods involved are ordinary ones you can buy in any supermarket. What you can't do is replicate what a weekly injection does, and the gap between the two is larger than most of the content on this subject admits. This guide covers what GLP-1 actually is, how food triggers it, which foods have the strongest evidence behind them, how the way you eat changes the response, and where the "natural Ozempic" claims stop being accurate Key takeaways No food contains GLP-1. It’s simply a hormone your gut releases, and food influences how much of it you release and when. Protein and fermentable fibre are the two most reliable dietary triggers available for GLP-1 release. Fibre works indirectly. Gut bacteria ferment it into short-chain fatty acids, which then stimulate GLP-1 release, so the effect arrives hours after the meal rather than at the table. How you eat matters more than you might realise. The same meal eaten slowly produces a larger hormonal response than the same meal eaten quickly. Food cannot replicate a GLP-1 medication. Your own GLP-1 is broken down within minutes; semaglutide is engineered to last around a week. Most supplements sold as "GLP-1 boosters" are fibre blends or berberine. They may have their place but, like any supplement, should not be relied on as a crutch What GLP-1 Actually Is GLP-1 stands for glucagon-like peptide-1. It is a hormone produced by enteroendocrine cells known as L-cells, which sit in the lining of your gut and are concentrated towards the lower end of the small intestine and into the colon. They release GLP-1 when food arrives.Once in circulation, it does four things: Signals to the appetite centres in your brain that you have eaten Slows the rate at which your stomach empties, so food stays with you longer Prompts your pancreas to release insulin, but only when blood glucose is elevated Suppresses glucagon, the hormone that raises blood sugar You can think of this as your body's own satiety system, and it’s been running quietly in the background after every meal you’ve ever eaten. However, here’s something many people don’t know, and even fewer talk about: Once released, GLP-1 is broken down almost immediately by an enzyme called dipeptidyl peptidase-4, usually shortened to DPP-4. Its half-life in the bloodstream is somewhere in the region of one to two minutes. A large proportion of what your gut releases is degraded before it ever reaches general circulation. That means you shouldn’t see GLP-1 as a level because it isn’t. It’s more of a pulse: a short signal fired around meals and cleared almost as quickly. It’s important to make that distinction, because a lot of people searching for how to raise their GLP-1 levels are imagining something like a vitamin store that can be topped up and kept high. There’s no reservoir here, only a response, and you can shape how large it is. No Food Contains GLP-1 A surprising number of the questions people ask about this assume GLP-1 is something you can eat. Foods high in GLP-1. Foods that contain GLP-1. GLP-1-rich foods. None exist. GLP-1 is a hormone your own body manufactures, not a nutrient. No plant or animal food supplies it, and if you did swallow the hormone directly, your digestive system would break it down like any other protein long before it could do anything useful. That same problem is why this class of medication was injectable for so long, and why the tablet versions have required a great deal of engineering to get around it. The question worth asking is a different one: which foods prompt your gut to release more of its own GLP-1? How Food Triggers a GLP-1 Response Release happens in two waves. The first begins within about ten to fifteen minutes of eating, before most of what you have swallowed has physically reached the L-cells at all. This early phase is driven by nerve signals and other hormones from the upper gut, essentially a heads-up that food is on its way. The second, larger wave follows over the next hour or so, as nutrients make direct contact with the L-cells further down. Three components of a meal drive that second wave, but they don’t work in the same way or to the same degree. Protein Amino acids and small peptides are detected directly by receptors on L-cells, which respond by releasing GLP-1. This is the most immediate and most consistently demonstrated dietary trigger. Whey has been studied more than most, though the effect is not unique to it. Fermentable fibre This one is indirect, and understanding why explains a lot. You can’t digest fibre yourself, so it travels intact to the colon, where your gut bacteria ferment it. That fermentation produces short-chain fatty acids, principally acetate, propionate and butyrate. Propionate in particular binds to a receptor called FFAR2, which is expressed on the surface of L-cells, and that binding stimulates the release of both GLP-1 and PYY, a second appetite-suppressing hormone. Two things follow from that. The fibre effect is delayed, arriving hours after the meal rather than during it. And it depends on your gut bacteria, which means it varies between people and builds over time rather than switching on overnight. Fat Long-chain unsaturated fatty acids also stimulate GLP-1 release. The mechanism is real, but fat brings a lot of calories with it, which limits how useful it is as a deliberate weight loss strategy. The Foods That Increase GLP-1 Protein-rich foods Like so much else in fitness and nutrition, protein is the most dependable lever you have. It also has the advantage of being straightforward. Any complete protein source at a reasonable portion size will produce a response, and there’s no need to chase a specific type. Eggs, fish, chicken, lean red meat, Greek yoghurt, cottage cheese, tofu, tempeh, lentils, beans and a quality protein powder all qualify here. If you’re eating protein at every meal rather than loading it all into dinner, you’re already doing the most useful thing in this article. If hitting your protein goals consistently is proving tough, our guide to natural protein supplementation might help. Strength of evidence: strong and consistent across human trials, though the effect is acute rather than something that accumulates. Fermentable fibre This is where the research gets genuinely interesting, and it’s also where most people in the UK fall short. Average fibre intake in the UK is only around 19g for people aged between 19 and 64, and that’s only around 60% of the recommended 30g per day. It’s also the fermentable fractions that are the ones most likely to be missing.Not all fibre ferments equally well. The types that matter here are: Beta-glucan - oats and barley Inulin and fructans - chicory root, onions, leeks, garlic, asparagus, Jerusalem artichokes Galacto-oligosaccharides - beans, lentils, chickpeas Resistant starch - slightly underripe bananas, and cooked potato, rice or pasta that has been cooled The last one is worth explaining further, because it sounds like folklore and isn't. When cooked starch cools, some of it recrystallises into a form your small intestine can no longer break down, a process called retrogradation. It then reaches the colon intact and becomes food for your bacteria. A potato salad, or rice cooled and used the following day, delivers meaningfully more resistant starch than the same food eaten straight from the pan. Reheating it does not undo the effect. One practical warning: if your current fibre intake is low, increase it gradually. Fermentation produces gas as well as short-chain fatty acids, and going from less than 20g a day to 30 overnight is an unpleasant way to find that out. Strength of evidence: the mechanism is well established in humans, and the clinical trial data is promising but more limited than the enthusiasm around it suggests. More on that below. Unsaturated fats Olive oil, avocado, nuts and oily fish all stimulate GLP-1 release through long-chain fatty acid receptors on the gut lining. The mechanism is sound. The practical value is limited by the fact that fat carries more than twice the calories per gram of protein or carbohydrate (9kcal/g vs 4kcal/g), so deliberately adding fat to trigger a satiety hormone tends to work against the reason most people are interested in the first place. Include these foods because they are good foods. Don’t add extra oil to your dinner in pursuit of a hormone. Strength of evidence: solid for the mechanism, poor as a strategy. Bitter compounds and polyphenols Bitter taste receptors are not confined to your tongue. Versions of them appear throughout the gut, including on L-cells, which has prompted interest in whether bitter foods and certain plant compounds might stimulate GLP-1 release. Green tea, coffee, bitter leaves such as rocket and chicory, and cocoa polyphenols all come up in this context. The honest position is that most of this work has been done in cell cultures and animal models, with a smaller number of human trials showing modest effects. It is a reasonable area of research, but a poor foundation for a plan. Drink your green tea because you like it, not for the effect it might have on your hormones. Strength of evidence: early and mixed. Category Foods How it works Evidence Protein Eggs, fish, poultry, dairy, tofu, pulses, protein powder Amino acids sensed directly by L-cells Strong Fermentable fibre Oats, barley, beans, lentils, chicory, onions, leeks, cooled starches Fermented into short-chain fatty acids, which stimulate release Good mechanism, moderate outcomes Unsaturated fat Olive oil, avocado, nuts, oily fish Fatty acid receptors in the gut lining Sound, but calorie-limited Bitter compounds Green tea, coffee, bitter leaves, cocoa Bitter taste receptors in the gut Early and mixed How you eat matters nearly as much as what Most articles on this subject stop at the shopping list. The way a meal is eaten changes the hormonal response to it, and this part costs nothing. Slow down In a study published in the Journal of Clinical Endocrinology and Metabolism, participants ate an identical meal on two occasions, once over 5 minutes and once over 30. The slower meal produced higher circulating GLP-1 and PYY, and participants reported feeling fuller. The same food was used and the same calories consumed, but the hormonal outcome was different. There is a caveat that most coverage of this study leaves out. When the same research group repeated the design in adults with obesity, the effect was blunted, and in some cases absent altogether. So this is a habit worth building rather than a guaranteed result, and it may do less for the people most interested in it. I will say that in more than a decade of coaching, eating slowly is one of the very few interventions I have never seen anyone regret, and one almost nobody does without being asked. It’s free, it works from your next meal, and it requires nothing you don't already own. Eat protein and vegetables before the carbohydrate Meal sequencing has been shown to improve post-meal glucose control and increase GLP-1 relative to eating the same components in the opposite order. The effect is modest, but the cost is nothing. Eat distinct meals Your L-cells respond to nutrients arriving, which means grazing continuously across the day gives you a series of weak signals rather than a few strong ones. This is a reasonable inference from the mechanism rather than a heavily trialled finding, so treat it as a sensible default rather than a rule. Can Food Replace Mounjaro or Ozempic? No, and it’s worth understanding why that is rather than just taking it as a given.Your own GLP-1 is broken down within a couple of minutes of release. Semaglutide is a modified version of the same molecule, redesigned specifically to resist the enzyme that would otherwise destroy it. Its half-life is around a week. Rather than brief pulses around meals, it produces sustained concentrations far above anything your body generates on its own, for seven days at a stretch. That means the difference between naturally released GLP-1 and semaglutide isn’t one of degree or magnitude. It’s a difference of kind, and it shows up in the outcomes. In the STEP 1 trial, participants on semaglutide lost close to 15% of their body weight over sixty-eight weeks. SURMOUNT-1 reported around a 21% loss over 72 weeks at a 15mg weekly dose of tirzepatide (the highest dose available). Now compare that with the best dietary fibre evidence available. In a 2015 trial published in Gut, researchers at Imperial College London gave 60 overweight adults a supplement designed to deliver propionate directly to the colon, bypassing the variability of fermentation. Acutely, it raised GLP-1 and PYY and reduced how much participants ate. Over twenty-four weeks, it reduced weight gain and limited the accumulation of abdominal and liver fat compared with the control group. That’s a genuine and useful finding, but it’s also a different category of outcome from double-digit weight loss. The same research offers the single most clarifying number in this whole subject. The ten grams of propionate ester used in the trial delivered an amount of colonic propionate that would otherwise require roughly 60g of conventional dietary fibre per day. Remember that the UK average intake is less than 20g. That alone shows the practical ceiling of what food can do here, expressed in terms anyone can check against their own diet. So, the honest summary is this. Eating more protein and more fermentable fibre will make you feel fuller, will improve your glucose response, and is worth doing on its own merits. It won’t produce the effect of a prescription medication, and anyone telling you otherwise is either mistaken or selling something. The tablets don't change that answer Weight-loss pills have now arrived. In June 2026 the MHRA licensed an oral form of semaglutide, the first GLP-1 tablet approved in the UK for weight management, currently available privately while NICE completes its assessment. Others are moving through development behind it. It would be easy to read that as the gap between food and pharmacology closing. Actually, it demonstrates the opposite. Semaglutide is a peptide, and peptides are destroyed in the gut, so the tablet has to be formulated with an absorption enhancer and taken on an empty stomach with a small amount of water. Even then only around one per cent of the dose reaches the bloodstream. That’s why the tablet is dosed at 25mg, while the injection is 2.4mg. The newer non-peptide drugs take a different route to the same problem, abandoning the peptide structure entirely in favour of a small molecule built to survive digestion. Either way, a great deal of pharmaceutical engineering has gone into solving a problem your dinner can’t, which is that your gut destroys this class of molecule on contact. Food works with that system rather than around it. That’s an advantage where safety and cost are concerned, but places a hard limitation on the size of the effect.If you’re already taking a GLP-1 medication, none of this becomes irrelevant. Food and training matter more, not less, and we've covered that separately. The "natural ozempic" claims worth ignoring Oatzempic and eggzempic Blended oats with lime, or a breakfast built entirely around eggs. Both trends do produce fullness, for the entirely unremarkable reason that a low-calorie meal high in fibre or protein is filling. Nothing about either is a GLP-1 phenomenon requiring a new name. Oats are oats and eggs are eggs. Simple as that! Berberine Widely marketed as "nature's Ozempic", which is the most misleading label in this category. Berberine is a plant alkaloid that appears to act largely through AMPK signalling, an entirely different pathway. It is not a GLP-1 receptor agonist and does not behave like one. It also has meaningful interactions with a number of common medications, which is a serious point rather than a footnote, and it should not be started without speaking to a pharmacist or GP. Apple cider vinegar There is some reasonable evidence that vinegar taken with a meal blunts the post-meal glucose rise. That’s a real effect, but not related to GLP-1. The two have been conflated online to the point where the distinction has almost vanished. Having had clients bring each of these to me in turn over the past few years, the pattern is fairly consistent: a food with a modest, genuine property gets attached to a drug name, and the drug name does the work the evidence can’t. What about GLP-1 supplements? A whole category of products has appeared with GLP-1 in their names, or somewhere close to it. Most contain some combination of fermentable fibre, berberine, chromium, green tea extract and bitter plant compounds. None of them contain GLP-1, for the reasons already covered, and none are GLP-1 receptor agonists. Several do contain ingredients with a plausible mechanism behind them, and a fibre supplement that describes itself as a fibre supplement is a perfectly sensible thing to buy. The difficulty is the naming, which borrows credibility from a medication these products have no relationship with. We make supplements, so take this in that spirit. The questions worth asking of anything in this category are the same ones worth asking of ours. Does the label give you named ingredients and their doses, or a proprietary blend? Do those doses resemble what was used in the research being referred to? For fermentable fibre, this tends to mean ten grams a day or more, and that’s going to be tough to fit into a capsule! Finally, is the product described in terms of what it actually contains, or in terms of a prescription drug it isn't? If it’s the fibre you are after, though, the cheapest and best-evidenced version of it is food. The practical version Eat protein at every meal rather than concentrating your daily intake all at once. Increase fermentable fibre gradually, aiming for the 30 grams a day most people in the UK don't reach. Cool your cooked starches when it suits you. Slow down at the table, and put the protein and vegetables in first. That’s a short list, and it’s not a dramatic one. It also happens to be the same advice that improves your glucose control, your gut health and your general diet quality, which is usually the sign that a recommendation is worth following. At Innermost, we take the same view of supplements. Protein is the most useful thing most people can add to their day, which is why our blends are built around a proper dose of it rather than a long ingredients list designed to look impressive. If you are eating less than you would like to and want to make each meal count, that is exactly the gap a good protein blend fills. If you are not sure where to start, book a consultation with one of our nutritionists. They’ll be happy to help you work out what fits your goals. Frequently asked questions Which foods contain GLP-1? None. GLP-1 is a hormone produced by cells in your gut lining, not a nutrient found in food. Foods can trigger its release, but no food supplies the hormone itself. Can you increase GLP-1 naturally? Yes, in the sense that you can produce a larger release after meals by eating more protein and more fermentable fibre, and by eating more slowly. You can’t maintain a permanently elevated level, because the hormone is broken down within minutes. Is there a natural alternative to Mounjaro? No. Mounjaro and similar medications produce sustained hormone activity for around a week per dose, at concentrations far beyond anything achievable through diet. Food can meaningfully improve appetite regulation, which is worthwhile in itself, but it’s not a substitute. Do GLP-1 supplements work? It depends entirely on what’s in them. A well-dosed fermentable fibre supplement has a plausible mechanism behind it. Products relying on berberine or proprietary blends, particularly those marketed with drug comparisons, deserve considerably more scepticism. Does exercise increase GLP-1? There is some evidence of an acute rise after exercise, though findings are inconsistent and the effect appears smaller than the response to a meal. Exercise is worth doing for reasons unrelated to this subject though. Does apple cider vinegar increase GLP-1? The evidence for vinegar relates mainly to post-meal blood glucose rather than GLP-1 specifically. The claim has spread further than the research supports.

Is Whey Protein Halal? What to Check Before You Buy

If you’re at all in the fitness space, you’ve probably heard of whey protein. It’s one of the most widely used supplements for supporting strength and recovery and is something we have spoken about at length in previous blogs. Whey protein is a milk-derived protein created from the liquid whey separated during cheese-making. As it comes from milk, it is easy to assume that every whey protein powder is halal; however, the reality is a little more nuanced. In short, whey protein can be halal, but its suitability depends on how the whey was produced, what has been added to the finished formula and the controls followed during manufacturing. Certain details, including the source of enzymes used during cheese-making, may not be obvious from the ingredients listed on the packaging.Understanding these steps can help you make a more informed choice and find a halal whey protein that supports your dietary requirements and training goals. Is Whey protein halal? Whey protein can be halal, but not every whey protein powder is automatically halal. Its status depends on several connected factors including: where the milk came from, how the whey was separated from it, what else is in the finished formula, and how that formula was manufactured. Milk itself is permissible, which is where much of the confusion starts. But whey isn't drawn straight from the animal. It's a by-product of cheese-making, and cheese-making means adding something to milk to split it into solid curds and liquid whey. That something is rennet, a coagulating enzyme, and its origin is one of the most important variables when assessing cheese-derived whey. Is whey protein isolate halal? Whey protein isolate is a highly filtered form of whey that contains a greater proportion of protein and lower levels of lactose, fat and carbohydrate. It can be halal, but the word “isolate” is not a halal claim. It only describes the way the whey has been processed. The additional filtration does not automatically mean that a whey isolate protein powder is halal – the source of any enzymes or processing aids must still be considered, along with every other ingredient added to the final powder. Is whey protein concentrate halal? Whey protein concentrate is a filtered form of whey that retains more of its naturally occurring lactose, fat and other milk components than isolate. It can also be halal, and its nutritional composition does not make it any more or less suitable from a halal perspective. What matters is how the original whey was sourced and processed, followed by what happens when it is turned into a finished supplement. A whey concentrate made using suitable ingredients and manufacturing controls can meet halal requirements in the same way as a certified whey isolate. Whether a product uses isolate, concentrate or a combination of the two, the same broader conditions determine whether the finished whey protein is halal. What makes whey protein halal For a whey protein powder to be considered halal, the complete product needs to meet halal requirements. Below we have listed some of the key considerations that help to ensure halal compliance. The milk must come from a permissible animal Milk from animals such as cattle, goats and sheep is generally considered halal because it is taken while the animal is alive and does not depend on how the animal is later slaughtered. A suitable whey source This is one of the most important factors, but also one of the hardest to verify from a product label alone. Now stick with us as there are a few considerations here: Where microbial or plant-derived rennet has been used, the resulting whey is generally regarded as halal. The same applies where the rennet comes from an animal slaughtered according to Islamic requirements. Where the rennet comes from an animal that was not slaughtered in this way, scholarly opinions can differ. Some interpretations consider the rennet, and therefore the whey produced from it, to be unsuitable, while others may regard it as permissible provided it is not porcine in origin. This is why recognised halal certification provides the clearest practical assurance of compliance when choosing a supplement. Halal-compliant added ingredients Any added flavourings, emulsifiers, sweeteners, vitamins and functional ingredients also need to be considered for halal compliance. A halal whey ingredient does not automatically make the complete protein powder halal if other parts of the formula have not been assessed. Some flavour systems use carriers or processing aids that are not obvious from the label, while certain emulsifiers, anti-caking agents or added nutrients may be derived from non-halal animal sources. Every part of the finished formula needs to be considered, including ingredients used in small amounts and those introduced during processing. Prevention of cross-contamination Key to halal certification is actually the prevention of cross-contamination between any halal and non-halal sources. Ingredients should be stored, handled and blended in a way that prevents contact with non-compliant materials. Cleaning procedures should also be strongly adhered to during manufacturing, especially if shared production equipment is being used between halal and non-halal sources. How to check whether a whey protein is halal So, your next question is likely to be ‘how can I tell if a whey protein powder is halal?” You don’t have insight into the manufacturing process so how are you meant to know? Below we have included a handful of tell-tale signs: Look for recognised halal certification It sounds simple enough, but the first step is to find out if a whey protein powder is halal certified. Look for certification information on the packaging or the brand’s official product page. If the product is halal certified, then this is the first place it will be mentioned. Certification means an independent body has assessed the product across sourcing, processing and manufacturing and has determined the product to be halal-compliant. Review the complete ingredient list Even if a whey protein is halal certified, you might also find it reassuring to review the ingredients. Some of the key ingredients that could impact halal certification are the following: Flavourings - some flavour systems use ethanol or other carriers, so their composition and residual levels may require review. Emulsifiers - soy lecithin and sunflower lecithin are both plant-derived and fine. An unspecified "emulsifier" is worth querying. L-cysteine (E920) - this can be derived from animal sources. Anti-caking agents - some stearates are animal-derived. Gelatin – this is relevant if you're looking at capsules or bars rather than protein powders. Ingredient transparency is also useful for reasons beyond halal suitability. You may want to avoid a particular sweetener, check for allergens or choose a formula designed around a specific training or wellbeing goal. Use official brand sources When verifying halal status, use the product packaging and the manufacturer’s current website as your primary sources. Third-party marketplaces and comparison sites can contain outdated information as product formulas change. This could mean that a product that was once halal-compliant is no longer being produced with halal ingredients. It’s also important to look for a clear statement that the finished product is ‘halal certified’. Phrases such as “made with halal ingredients” or “suitable for halal diets” don’t necessarily mean that the product as a whole is halal-compliant which can catch people out. A transparent manufacturer should be able to tell you which products are certified and whether that certification covers the flavour you are considering. Finding a halal whey protein you can trust If we haven’t made it clear, whey protein can be halal, but the answer depends on more than the fact that it comes from milk. The source of the rennet, the wider ingredient list and the way the finished product is manufactured can all affect whether it is suitable. For most consumers, recognised halal certification offers the clearest reassurance. It confirms that the complete product has been assessed, rather than leaving you to interpret a supply chain that is rarely visible from the label alone. At Innermost, we are proud to offer two halal certified whey protein powders with all flavours being compliant: The Strong Protein - designed to support strength, performance and recovery. The Lean Protein - supports daily protein intake and healthy body composition goals. Both combine trusted certification with premium quality and great taste. Explore Innermost’s halal-certified protein powders to find the option that best fits your goals. References Mirzakulova, A., Sarsembaeva, T., Suleimenova, Z., Kowalski, Ł., Gajdzik, B., Wolniak, R., Bembenek, M. (2025). Whey: Composition, processing, application, and prospects in functional and nutritional beverages: A review. Foods. 14(18). Click here. Mestawet, A., France, T., Mulcahy, P., O’Mahony, J. (2024). Microfiltration retentate co-product from whey protein isolate production: Composition, processing, applications and potential for value addition. Trends Food Sci Technol. 153. Click here. IFANCA Pakistan. (2022). What is the source of rennet? General Halal. Click here. Hassan, F., Hanif, A. (2017). Halal issues in processed food: Misuse of the Halal logo. J Emerg Econ Islam Res. 5(3). Click here. Halal Certification Services. (2026). Halal certification requirements. Click here.

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