No injections are required.
There is a lot of buzz around GLP-1 (glucagon-like peptide-1) receptor agonists for weight loss. And a lot of buzz around natural ways to increase GLP-1 hormones for weight loss. These injectable drugs work by mimicking the hormones glucagon-like peptide and gastric inhibitory polypeptide, making you feel fuller and slowing gastric emptying.
While the new class of antidiabetic drugs has been shown to help with weight loss (some users have reported weight loss between 5% and 20%), long-term side effects are unknown, and short-term side effects tend to include nausea, diarrhea, and abdominal pain.
I have seen more than a few clients at Healthy Nest who are curious about this class of meds, are currently taking them, or simply could not tolerate the side effects and are no longer taking them (advise doctor). Whatever your situation, we thought more information might be helpful as we are all familiar with the GLP-1 hormone family of drugs and GLP-1 antagonists.
The good news
The GLP-1 hormone is actually always in your system because your gut and pancreas produce it in small amounts, but when you eat and depending on WHAT you eat, levels rise to help regulate blood sugar and appetite control and weight loss.
There ARE natural ways to increase GLP-1 hormones in your body without drugs, weekly injections and the nasty side effects.
Here’s what we found:
Effective herbal compounds
Natural products that increase the production and secretion of the GLP-1 hormone – berberine, curcumin, fiber and probiotics affect the release of GLP-1.
A compound extracted from many plants, Berberine Supplements have been found to significantly increase the production and secretion of GLP-1 in the body.
Gut-improving probiotics have been shown to enhance insulin secretion and increase GLP-1 levels in the body. Especially, Akkermansia Muciniphilaa gut microbe that was recently discovered to secrete a newly identified protein called P9, and this protein stimulates the production and secretion of GLP-1.
Fleaa soluble dietary fiber, is fermented in the gut to produce short-chain fatty acids that stimulate gastrointestinal motility and the release of GLP-1.
In animal studies, curcumin has shown effectiveness in boosting the number of L cells in the body, promoting and increasing GLP-1 secretion. While there are ongoing studies on this and human studies are needed, the preliminary findings are good. Curcumin may be effective in the treatment and prevention of diabetes and obesity-related metabolic disorders.
Food Choices to Increase GLP-1 Hormones + Weight Loss
Making dietary changes is helpful in naturally increasing GLP-1 levels. A balanced diet rich in fiber-rich foods, healthy fats and vegetables is proven to be beneficial.
- EGGS: Eggs are rich in protein and monounsaturated fats, which trigger the release of GLP-1.
- HEALTHY FATS: Healthy fats that are rich in monounsaturated fats stimulate the release of GLP-1. For example, olive oil has been found to elicit a GLP-1 response better than butter. Healthy fats include: avocados, nuts, seeds and olive oil.
- PLANTS: Vegetables and whole grains are both high in fiber. Fiber-rich foods slow down digestion, allowing nutrients to be released more slowly into your intestines and system. This triggers sustained GLP-1 production and helps you feel fuller for longer. Research shows that apples, onions, broccoli, carrots, Brussels sprouts, and oats boost GLP-1.
- BITTER FOODS: Bitter foods stimulate taste receptors in the gut that release GLP-1. When the receptors are awakened by bitter foods, they tell cells in the lining of your gut to produce more GLP-1. Examples of bitter foods include arugula, dark leafy greens, green tea, yerba mate, coffee and dark chocolate.
- FOODS RICH IN POLYPHENOLS: These compounds prompt gut cells to produce more GLP-1. Also, foods rich in polyphenols are food for good gut bacteria that in turn boost GLP-1. Foods rich in polyphenols include berries, broccoli, ginger – it’s always a good idea to eat the rainbow.
Sounds a lot like the Mediterranean diet, yes? For a long time, we’ve longed to eat nutrient-dense whole foods regularly. This way of eating is a plant-based, anti-inflammatory nutritional framework that promotes longevity. It also appears to promote good gut balancing hormones such as GLP-1 antagonists.
Foods to Avoid
Avoid foods that can cause rapid spikes in blood sugar, such as sugary foods and drinks (juice, soda and alcohol), refined carbohydrates such as white bread and pasta, and processed foods high in fat.
The Verdict on Increased GLP-1 Hormones + Weight Loss
I think that just eating the foods we’ve identified in this post will NOT help with the amount and speed of weight loss that the GLP-1 antagonist drugs will produce. BUT, research shows that they may promote a balanced and happy internal environment that allows you to feel good, energetic, and satisfied with food choices as well as effectively promote blood sugar balance + weight loss (~though probably more slow).
Again, this nutrition science is relatively new and ongoing. When we see interesting and new information, we will definitely pass it on.
Learn more about GLP-1 weight loss drugs and their side effects.
Sources: Healthline.com, National Library of Medicine, Fullscript.com, Dr. Hyman
