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What is GLP-1??

Kimberly Lemler

GLP-1, or glucagon-like peptide-1, is a naturally occurring hormone that plays a key role in regulating blood sugar levels and appetite. It is released by the intestines in response to food intake, especially when you eat foods rich in fiber and protein.


This hormone helps slow gastric emptying, increases insulin secretion when blood sugar rises, and even reduces appetite by sending signals to your brain that you’re full. In essence, it helps your body manage energy and maintain healthy blood sugar levels.


From a nutritionist’s perspective, there are ways to naturally boost your GLP-1 levels through food and lifestyle choices. Foods that can help stimulate GLP-1 include:


  • High-Fiber Foods: Whole grains, legumes, fruits, and vegetables can encourage GLP-1 release.

  • Protein-Rich Foods: Lean meats, eggs, dairy, and plant-based proteins (like beans and lentils) help boost the hormone’s secretion.

  • Healthy Fats: Nuts, seeds, avocados, and olive oil can also support overall metabolic health and satiety.


In addition, certain supplements may support GLP-1 function:


  • Berberine: This plant compound is known for improving insulin sensitivity and can have a positive effect on GLP-1 secretion.

  • Prebiotics/Probiotics: Supporting a healthy gut microbiome may indirectly enhance GLP-1 release.

  • Magnesium: Adequate magnesium is essential for overall metabolic function and may support hormonal balance, including GLP-1.


While there’s growing interest in GLP-1 receptor agonists like Ozempic (semaglutide) for weight loss, these medications come with potential side effects that are important to consider. Common side effects of Ozempic-type drugs include nausea, vomiting, diarrhea, and abdominal pain. There are also concerns about more serious risks such as pancreatitis, gallbladder issues, and potential thyroid tumors in some studies. Because of these risks, relying on such medications for weight loss without proper medical supervision can be problematic.


From a nutritional standpoint, it’s often safer and more sustainable to support your body’s natural GLP-1 production through a balanced diet, regular physical activity, and a healthy lifestyle. Emphasizing whole, nutrient-dense foods can help manage appetite and blood sugar levels naturally, without the potential adverse effects of pharmaceutical interventions.


Always consult your healthcare provider before starting any new supplement or medication.

GLP-1

GLP-1

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