You’ve only been told you need to take GLP-1, but has anyone told you that you can produce it naturally?

Ozempic, Mounjaro, Wegovy, Zepbound… the list goes on.

All of these medications are sold under the umbrella of semaglutide, also known as GLP-1 receptor agonists. But what does that actually mean? Let’s break it down.
GLP-1 is a NATURALLY occurring hormone produced by the body, specifically in the L-cells in the small intestine. I mention that in particular so you understand part of why I am such a big advocate for improving gut health. I mean the gut is the second brain, but I digress, more on that in another post.
Anyway! GLP-1 (glucagon-like-peptie-1), is amazing, and has a couple of very important jobs. Mostly, regulating glucose metabolism and appetite. Okay, we all know what appetite is, but glucose metabolism, that just sounds so sciencey. Let’s make that more digestible. (yes, pun intended)

Glucose metabolism, think of this like fueling a car, instead of gas, your body is using glucose (sugar.) Here’s how that process works: you eat food. Carbs specifically get broken down into glucose. Glucose enters your blood. Your Pancreas releases insulin to unlock the cells so glucose can go from the blood into the cell to be used. Once in the cell, it uses the glucose to create energy (ATP.)

If there’s extra though, it gets stored in the liver and muscles as glycogen or gets stored as fat for later use. So now that we’ve simplified that! Let’s get back to business!

GLP-1 enhances insulin secretion: remember, insulin is like a key that unlocks the cell so it can use glucose. Our GLP friend here, stimulates the beta cells in the pancreas to release insulin, but not just so it’s floating around will-nilly, it is glucose-dependent. This means it is releasing the perfect amount for the amount of sugar in the blood. The effect: regulated blood sugar levels.

It also suppresses glucagon release. HELP! Another G-word in this science filled post! Glucagon is like the opposite of insulin. Think insulin reduces glucose, glucagon grows it. Well it doesn’t really grow it, but it does increase your blood sugar level to keep it from dropping too low.

Easy to remember: glucOSE; sugar (sugar always ends in OSE), glycogen: stored sugar, and glucAGON: GROWS sugar

When glucagon is suppressed, less sugar is being released into the blood. The result: regulated blood sugar levels.

You know what else it does? Slows gastric emptying. I thought we were done with G-words, have no fear, gastric just means stomach. GLP-1 makes the food stay in your stomach longer, this is a good thing! This allows for longer digestion and absorption time meaning you get more nutrients out of your food, your blood sugar stays better controlled and you stay fuller, longer!

I think you get the picture on blood sugar, but that’s NOT the only thing GLP-1 does for the body. It also works on the brain and the heart!

It works on the brain by signaling to the hypothalamus to decrease hunger cues and promote feelings of fullness. BUT that’s not all folks! GLP-1 may help in neurodegenerative diseases like Alzheimer’s. Stay tuned for a post on sugar and the brain! That will blow your mind!
Lest we not forget the heart! GLP-1 has shown several benefits on the cardiovascular system like reducing inflammation and improving heart function.

So you get it! GLP-1 literally rocks! It is so cool right?! AND remember this is a hormone that we create NATURALLY.

You don’t need to go running to your doctor and beg them to prescribe you an injection! You can do this on your own, without a painful, expensive injection that has a laundry list of side effects, not to mention the ones yet to be discovered.

Let’s start with DIETARY STRATEGIES:

1. Eat more fiber: soluble fiber stimulates L cells in the intestinal tract to release GLP-1.

   Aim for at least 30 g of fiber/day, start slow and add fiber slowly to maintain normal bowel movements

   High fiber ideas: oats, beans, nuts, seeds, low glycemic-fruit, cruciferous vegetables

2. Increase protein intake: Protein isn’t just for the big lifters of the world, ladies. It is incredibly effective at boosting GLP-1 levels in the body.

   Aim for foods like eggs, lean meats (chicken, beef, seafood), dairy and especially whey protein.

   Ideally we should all be getting 1 gram of protein per pound of LEAN body weight per day.

3. Healthy Fats: Monounsaturated and polyunsaturated fats enhance GLP-1 secretion.

   The big hitters here are avocados, olive oil, nuts, seeds, eggs and fatty fish. An added benefit here is the beneficial impact this has on HDL (the good cholesterol.)

4. Polyphenol-Rich Foods: Polyphenols are compounds that are naturally occurring in plants giving them incredible antioxidant properties.

   My go to sources are berries, apples, onions, leafy greens, nuts, seeds, dark chocolate, green tea and turmeric.

5. Probiotics and fermented foods: The bacteria in the gut influences GLP-1 secretion, the better the bacteria, the better secretion.

   Eating yogurt (stay tuned for a homemade yogurt recipe! More on the that later too!), kefir, kimchi, sauerkraut, and fiber rich foods: all of this supports a healthy gut microbiome.

   LIFESTYLE CHANGES

6. Exercise regularly: both aerobic and resistance training increase GLP-1 levels.

   There are several options for both strength and cardio: running, rowing, swimming, dancing, walking, and weight lifting, band training, and body weight movement.

7. Intermittent fasting: Also known as time restrictive eating can improve GLP-1 sensitivity and secretion.

   Each person will have their own ideal fasting/eating window; starting with a shorter eating window is a great first step. For women, it is more important to have a high fat/high protein breakfast and stop eating in earlier in the evening. Aim

   Aim for an 8 hour eating window and a 16 hour fast to start.

8. Manage stress: chronic stress and poor sleep can reduce GLP-1 levels

   Prioritize sleep, relaxation, and beneficial stress management techniques

   SUPPLEMENT OPTIONS

9. Berberine and Omega-3: two of the supplements I will never not take: for several reasons, but especially as it can enhance GLP-1 production
   

   Our bodies are incredibly resilient and capable of so much more than we often give it credit for. It was DESIGNED to heal, to be in optimal performance mode, but our society and the food that is pushed to us is damaging on cellular level. Especially the intestinal L-cells, and that keeps so many of us in a cycle of inflammation, weight gain, and searching for every possible avenue, often times leading us to the easy way out.

   I hope this inspires you to take control of your own health. Say good riddance to quick fixes, and become your own hero.

Let’s all be BOMBSHELL!

<3 Hayley