Due to the popularity of Ozempic today, I thought it would be helpful for the public to understand how to naturally increase GLP-1 for weight loss without the need for medications
Weight loss has always been a hot topic, especially as a Registered Dietitian I hear this as a priority from patients often. How can you lose the weight the quickest and keep it off? That is the ultimate question. A quick google search results in quick fixes and a laundry list of weight loss programs, prescription drugs and supplements, but there are more naturals ways to strategically lose the weight and keep it off. Recently, a hormone called GLP-1 (glucagon-like peptide-1) is gaining more attention in the media for weight loss. A popular medication called Ozempic is a GLP-1 agonist that mimics the action of GLP-1 in the body.
Let’s nerd out a bit, shall we? GLP-1 is a hormone that is naturally produced in the gut secreted by the L-cells. It regulates hormones in the brain to adjust cravings and hunger cues. It also slows gastric emptying (time it takes for food to move through the GI tract) and works to improve satiety! One of its roles is to signal the body to produce more insulin, which lowers blood sugar. Hence, why it is known to help regulate blood sugar and aid in weight loss leading to less calorie intake.
While these GLP-1 agonists are beneficial for some, it is my opinion it is best to first start with nutrition and lifestyle interventions for a more sustainable approach, if weight loss is the goal to avoid medication.
Specific strategies are shown to help support the natural creation of GLP-1. Below is a list I will dig deeper into:
- Protein with every meal
- Increase Omega 3 Fatty Acids
- Increase Fiber with Resistant Starches
- Practice Mindful Eating
- Build Muscle with strength training
Protein with every meal
Protein stimulates the release of GLP-1 more effectively than carbohydrates or fats in the gut. This is part of the body’s natural response to protein ingestion resulting in fullness. Some studies have shown that whey protein in particular is especially effective at GLP-1 stimulation.
Specific amino acids – Glutamine and arginine trigger GLP1 from L cell. What foods are rich in them? Well, protein-rich foods! Specifically, eggs, salmon, bone broth, peanuts, turkey and poultry. Beans and legumes are also high in glutamine.
Increase Omega 3 Fatty Acids
Foods rich in omega-3 fatty acids are shown to promote blood sugar balance and GLP-1 secretion. Omega-3 foods include salmon, sardine, trout, walnuts and chia seeds. Oh and pasture-raised eggs, my fav – the yolk is high in Omega -3!
Increase Fiber, specifically Resistant Starches
The average adult in America consumes 15 grams of fiber per day, though experts recommend adults get between 25 and 38 grams daily. A specific type of fiber called resistant starch is specifically known for increasing GLP-1. In many cases, increasing your overall fiber intake will also increase the resistant starches in your diet. Just like soluble fiber, resistant starch can’t be digested in the small intestine. It is fermented and broken down in the large intestine or colon by your gut microbes creating short chain fatty acids (SCFA), which is the main source of energy for your colon lining. You see, the gut microbes are what control the release of hormones to regulate appetite and energy – like GLP – 1, along with leptin, ghrelin, and peptide YY. Added bonus, GLP-1 improves insulin sensitivity by enhancing its secretion and inhibits glucagon (hormone that raises glucose in blood). SO its very important to keep those good bugs fed and happy with plenty of resistant starch and soluble/insoluble fiber!
Sidenote on blood sugar because that is kind of my thing…..Having optimal SCFAs (aka postbiotics or butyrate/acetate) helps reduce the glucose dumps from the liver for better blood sugar balance! It has been found that if individuals are sensitive to carbohydrates, they often do not have enough SCFA in their gut. It’s amazing how blood sugar is impacted by not only food, but also from the liver releasing glucose from stressors!
But back to GLP – 1 and how to increase it using resistant starches!
Resistant starches are naturally found in:
- whole grains like brown rice and oats;
- legumes, including lentils, garbanzo beans, peas
- Green bananas and plantains
My FAVORITE trick to increase the amount of resistant starch in a food is how you prepare it. The cook cool method will convert the original starches to resistant starch. This is true for pasta, potatoes and rice. You can reheat them after, so you don’t have to eat your pasta cold! Yes, overnight oats applies here – woot woot!
Practice Mindful Eating
It’s not just what you eat, but how you eat that stimulates GLP – 1 production. Studies show that when participants chew their food 30 times they had a higher GLP -1 concentration as well as digestive enzymes. Amazing right? So make sure to eat in a calm state for rest and digest to occur. Taking a few deep breathes before eating with less distractions (like the TV or phone!) can do wonders! Additionally, taking a full 20 minutes to eat your meal gives your mind a chance to communicate to your body that you are full.
Build Muscle With Strength Training
My favorite, non-food strategy is exercise! It is a key regulator of GLP-1! Why? When your muscles contract they release myokines that upregulate anti-inflammatory pathways and more notably increasing GLP-1 and reducing blood sugar by initiating uptake into cells! Lastly, exercise helps reduce visceral fat around the midsection that is known to cause GLP-1 resistance.
I wanted to also note that while losing the weight can feel great, it is important to recognize that we want this to be fat, not muscle weight. This is why I stress prioritizing strength training and protein-rich foods when losing weight.
Also, monitoring beyond the scale with a body composition test is ideal. Check out a Dexa Scan or Inbody Body Composition Test in your area. I did an Inbody Scan myself at a local gym recently and found it super insightful and motivating to set goals!
Key Takeaways
- High fiber foods, specifically soluble fiber and resistant starches stimulate GLP-1 secretion and support gut health.
- Protein-rich meals trigger GLP-1 release more effectively than carbs and fat.
- Using a mindful eating approach gives your body the time to communicate between the brain & gut axis a feeling of fullness and relaxation for rest & digest.
- Exercise is key to secreting GLP-1.
This article is for general informational purposes only and not intended for medical intervention. Please consult with your doctor before making any diet or lifestyle modifications.
Amy is a Functional Medicine Registered Dietitian (RDN), as well as a Nutrition & Wellness Communications Consultant with many years of marketing experience and her Master of Public Health degree (MPH). She is passionate about transforming our broken healthcare system and getting to the root cause of symptoms not putting bandaids on them.