For some, weight loss comes easily with diet and exercise. For others, the journey isn’t quite as linear—and many in that latter camp have started seeking out medications to help manage weight and combat its negative effects. One type of medication in particular, GLP-1 agonists, have become especially popular.
As demand rises for GLP-1 medications, you may have begun to wonder, What is GLP-1, and can it be increased naturally?
GLP-1 is a naturally occurring hormone that helps regulate blood sugar levels and appetite. Read on to learn more about GLP-1, its role in our bodies, and strategies that may help increase our levels naturally.
So, what is GLP-1?
GLP-1 is a hormone released in the gastrointestinal tract after we eat. It’s naturally occurring, meaning that our bodies create it on their own, and works to trigger the release of insulin from the pancreas, says Harvard Health.
GLP-1 offers multiple metabolic benefits, namely:
Managing blood sugar: GLP-1 stimulates the release of insulin, which controls whether glucose is stored or used as energy, and suppresses the release of glucagon, which works as a counterbalance to insulin. Together, these two hormones work to regulate the body’s blood sugar—and GLP-1 works to help keep them balanced.
Slowing down gastric emptying: Put simply, gastric emptying refers to the time it takes for food to empty out of the stomach. GLP-1 slows this process down, resulting in a more even pace of nutrient absorption, which helps us feel fuller, longer.
Benefits of GLP-1
The key benefits of GLP-1 include its ability to help regulate weight, or aid in weight loss for overweight and obese bodies, and its ability to manage type 2 diabetes.
Obesity—an excess of body fat—increases numerous health risks, including diabetes, heart disease, high blood pressure, and some types of cancer. Research shows that losing 5–10% of one’s body weight can reduce some risk factors, and greater weight loss can yield even more health improvements.
If you’re struggling to lose weight, increasing your GLP-1 could help. Its ability to slow gastric emptying and decrease appetite can curb caloric intake, which can effectively aid in weight loss.
How to Boost GLP-1 Naturally
With the right dietary and lifestyle habits, it is possible to increase your GLP-1 naturally. Take a look at our top tips.
Eat Plenty of Protein
We know now that GLP-1 is released after eating—but some meals have a more potent effect on GLP-1 production than others. Studies show that dietary proteins have a significant impact on GLP-1 secretion. Try to get sufficient protein with every meal, and opt for lean sources, like chicken, fish, legumes, tofu, nuts, and seeds.
Reach for Soluble Fiber
Soluble fiber is another term for fermentable fiber—the type of fiber that can be broken down and fermented by healthy gut bacteria. These fibers create short-chain fatty acids, which are shown to have a positive impact on GLP-1 production. To incorporate these in your diet, try adding oats, bran, legumes, fruits, and vegetables to your plate.
Choose Healthy Fats
Not all fats are bad—in fact, when eaten in moderation, unsaturated fats can have a positive impact on general health, weight, and GLP-1 production. What’s more, studies show that meals rich in olive-oil result in a higher GLP-1 response than their butter-rich counterparts.
When determining which fats are considered “healthy,” remember to opt for unsaturated fats. These are found in sources like olive oil, avocados, salmon, and nuts and seeds. Avoid eating too many saturated fats, like those found in red meats, full-fat dairy, and processed foods. These have the potential to raise harmful LDL cholesterol, so experts recommend limiting intake to no more than 6–10% of your daily calories.
Achieve a leaner, stronger, and healthier you!
Incorporate Fermented Foods
You’ve heard by now that fermented foods—like yogurt, sauerkraut, kimchi, tempeh, and sourdough bread—contain probiotics, which can help to support gut health. But they also have the potential to increase GLP-1 levels. Try a few fermented foods to find your favorites, then work on incorporating them into your daily diet.
Limit Added Sugars
If you struggle with a sweet tooth, you’re not alone. Sugar is okay in moderation—we don’t want to deprive ourselves completely—but too much added sugar can increase risk of several health issues, including obesity, cardiovascular disease, and diabetes. Not only does excess added sugar contribute to health risks, but it can also interrupt the regulation of insulin and other hormones, like GLP-1.
Try Natural Herbs and Supplements
Some herbs and supplements may also help increase your natural GLP-1 production. There are some studies, like this one, showing that herbal-based constituents like berberine can have a positive influence on GLP-1 release.
Berberine has a long history of use in Chinese and Ayurvedic medicine. Medicinal plants containing berberine have been used to treat infections, digestive disorders, and other conditions—and more recently, berberine has been studied as an aid to weight loss, diabetes treatment, blood pressure regulation, and more.
The research shows promising potential linking berberine to higher GLP-1 production, in addition to other natural compounds, like curcumin (found in turmeric), cinnamon, and resveratrol (an antioxidant found in grapes).
Do keep in mind, though, that berberine has been known to result in gastrointestinal side effects such as bloating, nausea, and constipation. Always check with your doctor before taking a new supplement—it’s important to understand the side effects and whether it can interfere with any current medications.
Limit Stress
Increased stress levels can cause the cortisol hormone to rise, which in effect may reduce your body’s GLP-1 release levels. Stress can be difficult—and sometimes impossible—to avoid, but it’s important to limit and manage it as much as possible. Try taking up a hobby or stress-reduction technique that feels right for you, like yoga, meditation, or journaling. Getting plenty of exercise can also help. And, of course, if you’re finding it difficult to manage your stress, consider seeking guidance from a mental health professional.
Prioritize Sleep
Numerous pieces of evidence cite sleep as a top priority not only for general health, but for metabolism and hormone balance. Additionally, when we’re tired or fatigued, we tend to reach for higher-calorie foods to boost our energy. Without enough sleep, our bodies are at risk of decreased insulin sensitivity, which may contribute to weight gain and obesity risk. To keep these risks at bay, aim to get the recommended 7 – 9 hours.
Stay Active
Like proper sleep and diet, physical activity is key to maintaining health. Additionally, physical inactivity can lead to an excess of visceral (belly) fat, which increases the risk of obesity and may cause GLP-1 resistance. Getting plenty of daily exercise can help decrease these risks.
When designing your workout routine, remember: it doesn’t have to be complicated. Find a form of exercise that you enjoy and try to incorporate it daily. Making physical activity part of your daily routine can help not only to improve insulin sensitivity, but also to manage your weight, improve heart health, and keep stress at bay.
Other Options for Boosting GLP-1 Production
For those with existing medical conditions like type 2 diabetes or obesity, medication can help increase GLP-1 production safely and effectively. These medications, known as GLP-1 agonists, work to mimic the GLP-1 hormone.
GLP-1 Medication for Weight Loss
GLP-1 (glucagon-like peptide-1) agonists belong to a class of medication created to treat type 2 diabetes and obesity. An agonist is a substance that mimics the actions of a hormone or neurotransmitter—and GLP-1 agonists mimic the real, naturally occurring GLP-1 hormone.
GLP-1 agonist medications contain an active ingredient (like semaglutide or tirzepatide) which mimics GLP-1 to help manage glucose levels and appetite. Clinical studies show that, when paired with a healthy lifestyle and dietary habits, GLP-1 drugs can significantly aid in weight loss.
If you’re interested in learning more about GLP-1 weight loss medications like semaglutide, or if you think weight loss medication may be right for you, take our quick quiz to see if you qualify.
Disclaimer: This article is for informational purposes only and does not constitute medical or prescriptive advice. Please consult your doctor before starting any new medication, diet, or exercise plan. The information provided relates to medically supervised weight management programs and is not an endorsement of any specific drug.
