With all the hype around GLP-1 medications, people may not realize GLP-1 is already in the body. There are ways to naturally boost GLP-1 without taking medication.
GLP-1 is a hormone that is made in the small intestine after eating. It aids blood sugar levels, hunger and digestion. GLP-1 stimulates the release of insulin from the pancreas to lower blood sugar. It stops the release of glucagon that boosts blood sugar. It slows the emptying of the stomach to prevent spikes and maintain fullness, and it lowers appetite. The medications are injectable high doses of the hormone.
Lifestyle changes to increase GLP-1 levels aren’t the same as medication. Studies have found that people on the medications lost 15 percent or more of their body weight. Lifestyle changes to promote GLP-1 production typically cause five to 10 percent weight loss.
Not everyone is a candidate for GLP-1 medications. And some people who are would still rather avoid it. It’s expensive and can have serious side effects. Plus, maintaining weight loss after stopping is very difficult, whereas maintaining weight loss after lifestyle changes can be easier.
You can eat foods to boost the production of GLP-1. Protein both helps you feel full and stimulates GLP-1. Healthy fats, in olives, nuts, seeds and fish, can also increase GLP-1 and boost fullness. Fiber slows digestion, prevents blood sugar spikes and boosts GLP-1. Probiotic and fermented foods aid gut health, in turn boosting the production of GLP-1. Finally, foods high in flavanols, including dark chocolate, can boost GLP-1 production. But sugar can hamper its benefits, so it has to be low in sugar to be helpful.
In addition to choosing the right foods, eating patterns can make a difference. Eating during daylight and stopping overnight can boost GLP-1. Smaller bites with more chewing can increase he production of GLP-1 and reduce overall food intake. And food order matters. Eating proteins or fats prior to carbs boosts GLP-1 production. Pairing fiber with proteins and fats increases GLP-1 and lowers blood sugar spikes.
Making lifestyle changes can also increase your GLP-1 levels. Cortisol, caused by stress, impairs the release of GLP-1. If you struggle with high levels of stress, spending more time in nature, practicing more self-care and taking steps to lower your baseline stress levels can be helpful. Poor sleep delays the release of GLP-1 after eating and can impact hunger levels. Normalizing sleep patterns can boost GLP-1 levels. Moderate to high levels of exercise increase GLP-1. So, more exercise is better. The kind of exercise does not matter. That is great, as you can find something you like and stick to it. Consistency in movement, rather than a specific type of exercise, is the key.
GLP-1 medications can be an effective and beneficial tool for some people. Others aren’t interested in them. For those people, these lifestyle changes can be beneficial. And some people would like to use medications and these changes in combination for the greatest results. We wish you the best in your health journey.
