Many people hadn’t even heard of GLP-1 before a couple of years ago…and yet we’ve had it in our bodies all along. Prescription GLP-1 medications such as Ozempic and Wegovy (see more medications below) mimic the rise in this hormone to slow down digestion and prompt you to stop eating.
GLP-1 is a hormone produced by cells in the intestine in response to food intake. It plays several key roles:
- Stimulates insulin release
- Slows gastric emptying
- Reduces appetite
- Promotes feelings of fullness
There are many ways we can influence GLP-1 for better or worse. When GLP-1 is balanced it supports optimal health.
What Is GLP-1?
GLP-1 is a natural hormone made in the gut that’s released after we eat. It is part of your body’s appetite-regulating mechanism, which causes you to feel full and content after eating.
Not only that, but it promotes insulin release, allowing your body to better manage blood sugar levels—which is very important for people with type 2 diabetes, and people trying to prevent it.
But, what does GLP-1 do?
- Reduces hunger by targeting the brain’s hunger centers.
- Slows digestions by delaying stomach emptying, so you feel full for longer.
- Improves Blood Sugar Control by increasing insulin production and sensitivity, making sure your blood sugar is used for energy rather than stored as fat.
Overview of the five most frequent GLP-1 agonist medications
These Prescription GLP-1 medications mimic the rise in this hormone to slow down digestion and prompt you to stop eating.
- Semaglutide (Ozempic, Wegovy, Rybelsus) – Semaglutide is available in both injectable and oral forms, while Wegovy is specifically FDA approved for weight loss.
- Liraglutide (Saxenda, Victoza) – Saxenda is used for weight management, while Victoza is prescribed primarily for type 2 diabetes.
- Dulaglutide (Trulicity) – Is an injectable GLP-1 used to help manage blood sugar in type 2 diabetes.
- Exenatide (Byetta, Bydureon) – Byetta is a short-acting GLP-1, while Bydureon is a long-acting formulation for sustained blood sugar control.
- Tirzepatide (Mounjaro) – A newer option that acts on both GLP-1 and GIP receptors which enhances the effects on weight loss and blood sugar control. This is also touted to have less side effects
Top Ten Ways to Support Your Natural GLP-1 Hormone
- Exercise Regularly
- Monitor Your Gut Health
- Fill up on fiber (prebiotics)
- Eat protein with every meal
- Incorporate healthy fats
- Stay hydrated
- Prioritize sleep
- Manage stress
- Strength Train
- Eat Probiotic-Rich Foods
1.How Exercise Affects GLP-1
Exercise and GLP-1 are similar in that they both help improve insulin function, allowing cells to get the energy they need to work well.
Exactly what’s going on needs further study. But it’s all the more reason to get the widely recommended amount of exercise for general health: 150 minutes (or more) of moderate-intensity exercise and 2 days of resistance training per week.
2.Monitor Your Gut Health
A healthy gut flora balance is necessary to promote GLP-1 secretion. The more diversified your gut flora, the more successful your body will be at increasing GLP-1 levels. Take a daily probiotic.
3.Fill Up On Fiber
Consuming a lot of fiber can help you increase your GLP-1 levels significantly.
Fiber slows digestion, allowing your body to release GLP-1.
This keeps you feeling fuller for longer. Aim for at least 25-30 grams of fiber daily.
Vegetables, fruits, whole grains, legumes, and specific high-fiber foods like brussels sprouts, black beans, lentils and raspberries.
4.Eat Protein with Every Meal
Protein stimulates GLP-1 secretion from intestinal L cells.
This keeps your appetite lower and energy more sustained.
Lean meats, fish, eggs, and plant-based proteins like legumes and tofu.
5.Incorporate healthy fats
Olive oil, avocados, nuts, and fatty fish can also help raise GLP-1 levels.
The science behind these foods reveals that what you eat can impact your hunger and satiety hormones, including GLP-1 levels and several other hormones involved with hunger, satiety and weight management, including leptin, ghrelin, cholecystokinin and peptide YY.
Avocados may increase GLP-1 levels through their high content of fiber and monounsaturated fats. The fiber in avocados can slow down digestion, leading to a more gradual release of glucose into the bloodstream.
6. Stay Hydrated
Good hydration ensures adequate volume of digestive juices to help food move through and start the process of breaking foods down.
7. Prioritize sleep
Glucagon-like peptide 1 plays a role in glucose regulation. Sleep disturbances (obstructive sleep apnea, insufficient or poor sleep quality) have been shown to adversely affect glucose metabolism.
8.Manage Stress
Chronic stress might disrupt your hormones, particularly GLP-1. When you’re stressed, your body prefers fast energy sources like processed foods. This can slow digestion, resulting in lesser GLP-1 synthesis.
9.Strength Train
Strength training has been shown to improve insulin sensitivity and increase GLP-1 levels.
Building muscle also aids in fat loss, making it a win-win situation for anyone seeking to lose weight.
Resistance workouts such as squats, lunges, and weightlifting can boost your GLP-1 levels and metabolism.
I recommend strength training at least 3x weekly.
10.Eat Probiotic-Rich Foods
A healthy gut microbiome can enhance GLP-1 production. Yogurt, kefir, sauerkraut, kimchi, miso soup, and kombucha are good options. Try to include probiotic foods in your diet daily.
