GLP-1 (Glucagon-Like Peptide-1) is a crucial hormone that plays a vital role in regulating blood sugar levels, insulin sensitivity, and weight management.
GLP-1 analogs are synthetic drugs designed to mimic the action of the naturally occurring GLP-1 hormone in the body and have been all the craze recently. These analogs are prescribed under the generic name of semaglutide (brand name Wegovy, Ozempic, etc).
While GLP-1 injections are often used to treat type 2 diabetes and obesity, there are several natural ways to increase GLP-1 levels. In this article, we'll explore the ways to boost GLP-1 production without relying on pharmaceutical interventions.
GLP-1 in normally released by the later portion of the small intestine and the large intestine. As a reminder, food travels through the stomach into the small intestine and then the large intestine. Nutrients such as carbohydrates, fats, and proteins stimulate the release of GLP-1.1
The problem with the modern diet is that it is ultra-processed and has had most of its fiber removed. Fiber normally slows down digestion and the absorption of food. Furthermore, it is enriched with seed oils, a form of oil that our bodies have never had to deal with before.
Therefore, it is important to not eat easily digested liquids and processed foods that get absorbed quickly.
Eat a Fiber-Rich Diet: A high-fiber diet is an effective way to increase GLP-1 production. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, slow down digestion and stimulate the release of GLP-1.
Dr. Bryan has a couple recommendations to increase fiber intake. Add 1 cut uncooked carrot and 1 whole apple to your diet at least 5 times a week. These can be cut in the morning and placed into a sandwich bag for work as a healthy snack. You can also opt for whole grains whenever possible (brown vs white rice, wheat vs plain bread/bagels, etc).
Incorporate Healthy Fats: Foods high in healthy fats, such as avocados, nuts, and olive oil, can also stimulate GLP-1 production. Contrary to popular belief, fats do have a vital role in nutrition.
We would recommend sticking to fats that have been consumed by humans since prehistory.
Modern processed seed oils are a recent introduction to our diets and their effects are not well known. The human body evolved to run on animal (tallow, lard, etc) and plant fats (avocados and nuts). Based on the known health benefits of the Mediterranean Diet, olive oil is acceptable to use.
Stay Hydrated: Drinking enough water is essential for GLP-1 production. Aim for at least eight glasses of water per day.
Exercise Regularly: Regular physical activity, especially aerobic exercise, can increase GLP-1 levels and improve insulin sensitivity.
Get Enough Sleep: Poor sleep quality and duration can disrupt GLP-1 production. Aim for 7-8 hours of sleep per night.
Manage Stress: Chronic stress can lower GLP-1 levels. Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises.
Try GLP-1-Boosting Supplements: Certain supplements like berberine, cinnamon, and turmeric have been shown to increase GLP-1 production.
Get Enough Vitamin D: Vitamin D deficiency has been linked to lower GLP-1 levels. Spend time outdoors, take vitamin D supplements, or eat vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products.
Eat Fermented Foods: Fermented foods like kimchi, sauerkraut, and kefir contain probiotics that support gut health and GLP-1 production.
Monitor Your Protein Intake: Adequate protein consumption can help stimulate GLP-1 production. Aim for 0.8-1 gram of protein per pound of body weight per day.
By incorporating these natural methods into your lifestyle, you can increase GLP-1 production, improve insulin sensitivity, and enjoy overall better health. Consult with a healthcare professional before making any significant changes to your diet or exercise routine.
Sources:
1. https://pubmed.ncbi.nlm.nih.gov/17498508/