GLP-1 agonist diabetes medications such as Ozempic® have been all over the news recently for their off label use for weight loss, fueled by viral videos on TikTok showcasing rapid results. While these drugs may seem like a panacea, they do come with possible side effects such as nausea, vomiting, abdominal pain, constipation, diarrhea, fatigue, and a host of other more serious complications. These medications were never intended to be used by the general public; they were created to help people with Type 2 diabetes manage their blood sugar levels.
While there’s no such thing as “nature’s Ozempic,” at Nature’s pHarmacy, we prefer the natural, holistic approach, and recommend foods, supplements, and lifestyle changes that can naturally boost GLP-1 levels, helping to moderate blood sugar levels and promote healthy weight. Let’s take a look at how these GLP-1 drugs work, then examine some alternatives and their mechanisms of action, as well.
What is GLP-1 and How Does it Work?
As food is ingested, it moves through the digestive system and is broken down into usable nutrients and unusable waste by digestive enzymes and gut bacteria. Once the food reaches the intestines, it encounters L-cells lining the mucosa that secrete peptides, including glucagon-like-peptide (GLP-1), which travel through the bloodstream to the pancreas and brain. Its combined effects result in the slowing down of further food intake and signaling satiety. (Small amounts of GLP-1 are also produced in the brain within minutes of beginning a meal).
Specifically, GLP-1 delays the emptying of stomach contents into the small intestine, and slows the movement of food through the digestive tract. It also tells the pancreas to release insulin, and travels to the brain to promote satiety. GLP-1 also inhibits the secretion of glucagon, a hormone that raises blood glucose levels.
While the actions of GLP-1 are complex, its overall effect is to decrease hunger, stabilize blood sugar levels, promote the feeling of “fullness,” and support weight management.
Natural Foods That Influence GLP-1 Levels
Fermented Foods that contain living probiotic organisms such as kimchi and sauerkraut can regulate the production of GLP-1. A healthy gut microbiome enhances the communication across the gut-brain axis, leading to improved secretion of GLP-1 from the intestinal L-cells. Moreover, the fermentation process increases the bioavailability of certain nutrients and bioactive compounds that can stimulate GLP-1 secretion.
Fiber-rich foods, especially those high in soluble fiber, also play a significant role in enhancing GLP-1 levels. When consumed, soluble fiber forms a gel-like substance in the digestive tract, slowing down the process of gastric emptying and promoting a gradual release of glucose into the bloodstream. This prolonged digestion period stimulates the intestinal L-cells to produce more GLP-1, which in turn enhances insulin secretion and promotes a feeling of fullness. Foods like quinoa, chia seeds, flaxseeds, legumes, and various fruits and vegetables not only provide ample fiber but also support a healthy gut microbiome.
Healthy fats, such as those found in avocados, nuts, and seeds, can positively influence GLP-1 levels. These fats can slow down the digestion process, promoting a more gradual release of nutrients into the bloodstream, and stimulating the release of GLP-1 from the intestinal L-cells, enhancing insulin secretion and promoting satiety. Additionally, healthy fats support the absorption of fat-soluble vitamins and other essential nutrients, which can further contribute to metabolic health and the regulation of GLP-1. We recommend organic avocados, and unsalted organic nuts and seeds in moderation.
Healthy proteins found in sources like organic lean meats and fish, duck/quail eggs, and legumes, significantly impact GLP-1 levels. Proteins stimulate the secretion of GLP-1 by activating the intestinal L-cells, which helps enhance insulin secretion and regulate blood sugar levels. Proteins also slow gastric emptying, leading to prolonged digestion and increased satiety. This extended feeling of fullness reduces overall calorie intake and supports weight management. Moreover, amino acids derived from protein digestion play a role in various metabolic processes, further promoting the balance of GLP-1.
Supplements That May Influence GLP-1 Levels
Probiotics, discussed in the “fermented foods” section above, can also be taken in higher concentrations as a dietary supplement. Specific probiotic strains, such as Lactobacillus and Bifidobacterium, have been shown to increase the production of short-chain fatty acids (SCFAs) during the fermentation of dietary fibers. These SCFAs can stimulate the release of GLP-1. Probiotics can also improve gut barrier function and reduce inflammation, further supporting the optimal functioning of GLP-1-producing cells.
Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and chia seeds, can positively impact GLP-1 levels through multiple pathways. These healthy fats have strong anti-inflammatory properties that improve overall gut health, thereby enhancing the function of GLP-1-producing intestinal L-cells. Omega-3s also support the integrity of the gut barrier, reducing inflammation and promoting a healthy gut microbiome, which is crucial for optimal GLP-1 secretion. Additionally, omega-3 fatty acids can improve insulin sensitivity and help regulate blood sugar levels, indirectly promoting the release of GLP-1.
Berberine, a bioactive compound found in several plants, enhances GLP-1 secretion by improving the health and function of intestinal L-cells. Berberine also activates a protein called AMP-activated protein kinase (AMPK), which plays a key role in regulating metabolism and glucose homeostasis, increasing the sensitivity of cells to insulin and improving blood sugar control. Additionally, berberine has been observed to promote gut health by modulating the gut microbiota, which can further influence the production and function of GLP-1.
Curcumin, the active compound in turmeric, can positively affect GLP-1 levels through several mechanisms. It has potent anti-inflammatory and antioxidant properties that improve overall gut health and function, thereby enhancing the secretion of GLP-1 from the intestinal L-cells. Curcumin has been shown to activate pathways that improve insulin sensitivity and reduce blood sugar levels, which can indirectly stimulate the release of GLP-1. Additionally, curcumin can influence gut microbiota composition, promoting the growth of beneficial bacteria that produce short-chain fatty acids (SCFAs). These SCFAs further stimulate GLP-1 production. Note that fermented curcumin has higher bioavailability than non-fermented, so is recommended.
Lifestyle Interventions to Boost GLP-1
Regular physical exercise enhances insulin sensitivity and promotes better glucose regulation, which can stimulate the secretion of GLP-1 from the intestinal L-cells. Exercise also increases the expression of the GLP-1 receptor, improving the hormone’s efficacy in the body. Moreover, regular physical activity helps maintain a healthy weight and reduces visceral fat, which is associated with improved GLP-1 function. Exercise can also promote the growth of beneficial bacteria in the gut that can further enhance GLP-1 secretion.
Adequate restorative sleep helps maintain hormonal balance, including the optimal production and function of GLP-1. During sleep, the body undergoes processes that restore metabolic and endocrine functions, including the secretion of GLP-1 from the intestinal L-cells. Poor or insufficient sleep can disrupt these processes, leading to reduced GLP-1 secretion and impaired insulin sensitivity, which can contribute to elevated blood sugar levels and increased appetite. Adequate sleep supports the body’s natural circadian rhythms, promoting a healthy gut microbiome and reducing inflammation, both of which are important for maintaining optimal GLP-1 levels.
Effective stress management can mitigate the negative effects of chronic stress on metabolic and hormonal balance. Chronic stress elevates levels of cortisol, a hormone that can interfere with the secretion and function of GLP-1, leading to reduced insulin sensitivity and impaired blood sugar regulation. By employing stress management techniques such as mindfulness, meditation, and relaxation exercises, individuals can lower cortisol levels and reduce systemic inflammation. This creates a more favorable environment for the optimal function of the GLP-1 producing intestinal L-cells. Additionally, stress management can improve gut health by promoting a balanced gut microbiome, which further supports GLP-1 production. We recommend practicing abdominal breathing, laughter, green light therapy, music-enhanced meditation, and gratitude for stress reduction, as well as eating well, getting exercise, and getting plenty of sleep.
Conclusion
While medications like Ozempic and Wegovy are effective for managing diabetes and aiding weight loss in extreme cases, natural alternatives can play a significant role in regulating GLP-1 levels. Incorporating specific foods, supplements, and lifestyle changes can support your body’s natural hormone balance, promoting appetite control, stable blood sugar levels, and improved metabolic health, leading to better overall health and well-being.
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