Natural Ways to Increase GLP-1 Hormones + Weight Loss

No injections necessary.

There’s 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 naturally produced hormone glucagon-like peptide and gastric inhibitory polypeptide, making you feel fuller longer and slowing gastric emptying.

While the newly developed class of antidiabetic drugs have proven to assist with weight loss (some users have reported between 5% and 20% body weight loss), the long term side effects are unknown and the short term side effects tend to include nausea, diarrhea and abdominal pain.

I’ve seen more than a handful of clients at Healthy Nest that are curious about this class of drug, are currently taking them, or simply could not tolerate the side effects and are no longer taking them (doctor advised). Whatever your situation, we thought more info might be useful as we all get to know the GLP-1 hormone and GLP-1 antagonist family of drugs.

The Good News

The GLP-1 hormone is actually always in your system because your gut and pancreas make it in small quantities, but when you eat, and depending on WHAT you eat, the levels rise to assist blood sugar regulation and appetite control and weight loss. 

There ARE natural ways to increase GLP-1 hormones in your body without drugs, weekly injections and the uncomfortable side effects.

Here’s what we’ve found:

Effective Herbal Compounds

Natural products that increase GLP-1 hormone production and secretion-berberine, curcumin, fiber and probiotics all influence GLP-1 release. 

A compound extracted from several 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. Specifically, Akkermansia Muciniphila, a gut microbe that has recently been discovered to secrete a newly identified protein named P9, and this protein stimulates GLP-1 production and secretion. 

Psyllium, a soluble dietary fiber, is fermented in the gut to produce short-chain fatty acids which stimulate gastrointestinal motility and the release of GLP-1. 

In animal studies, curcumin has shown effectiveness in enhancing L-cell numbers 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 diet changes is helpful to naturally increase GLP-1 levels. A balanced diet rich in high fiber foods, healthy fats, and vegetables is proving 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 induce GLP-1 response better than butter. Healthy fats include: avocados, nuts, seeds and olive oil. 
• FIBER: Vegetables and whole grains are both high in fiber. High fiber foods slow down digestion, allowing for a slower release of nutrients into your intestines and system. This triggers sustained production of GLP-1 and helps you feel fuller 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 which release GLP-1. When receptors wake up via bitter foods, they tell the cells in the lining of your gut to make more GLP-1. Examples of bitter foods include arugula, dark leafy greens, green tea, yerba mate, coffee and dark chocolate.
• POLYPHENOL-RICH FOODS: These compounds urge the gut cells to make more GLP-1. Also, polyphenol-rich foods are food for the good gut bacteria that in turn boosts GLP-1. Polyphenol rich foods include berries, broccoli, ginger — always a good idea to eat the rainbow. 

Sounds a lot like the Mediterranean Diet, yeah? For a long time, we’ve been bullish on eating nutrient-dense whole foods on the regular. This way of eating is a plant-forward, anti-inflammatory, longevity-promoting food framework. It also seems to promote good gut balancing hormones like GLP-1 antagonists.

Foods to Avoid

Sidestep foods that can cause rapid spikes in blood sugar levels, such as sugary foods and drinks (juices, soda, and alcohol), refined carbohydrates like white bread and pasta and high-fat processed foods.

The Verdict on Increased GLP-1 Hormones + Weight Loss

I’m thinking that eating the foods we’ve ID’d in this post alone will NOT do the trick to assist in 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, energized and satisfied with food choices as well as effectively promote blood sugar balance + weight loss (~albeit probably slower). 

Again, this nutrition science is relatively new and ongoing. When we see interesting and new info, we will surely pass it along.

Learn more about GLP-1 weight loss drugs and their side effects.

Resources: Healthline.com, National Library of Medicine, Fullscript.com, Dr. Hyman