Did you know that you can boost your own GLP-1 production naturally? On that note, did you even know you could produce your own GLP-1s?
In case you don’t know, GLP-1s are a class of medication that mimic a natural gut hormone that helps regulate blood sugar and appetite. Originally used to treat Type 2 diabetes it has gained a lot of popularity lately because of its ability to facilitate weight loss.
You have probably heard of it by it’s common names including Ozempic and Wegovy, which work by slowing digestion, boosting insulin secretion, reducing hunger and promoting fullness while slowing gastric emptying.
What a lot of people don’t realize is that GLP-1 is a natural hormone produced in our gut in response to eating. All food will stimulate a release of GLP-1.
But some foods do a better job than others. And there are things we can do to make our body more receptive to these GLP-1s, as some of us are more resistant to the effects of GLP-1s than others.
How to Build a GLP-1 Boosting Daily Plan
1) The two foods you will want to prioritize are soluble fibre and lean protein. Each of these stimulate our gut to naturally produce GLP-1s, improving satiety and slowing digestion down, keeping us full for longer
- 5 ounces of lean ground turkey
- 4 ounces ground beef
- 4 – 5 ounces chicken breast or salmon
- 5 ounces tempeh
- 10 ounces tofu
- 4 eggs
- 1 cup of cottage cheese (or 3/4 cup pressed cottage cheese)
- 1 scoop whey protein isolate
.You should also aim to get at least 25 grams of fibre a day. Which means loading your plate with fruits and vegetables and complementing that with whole grains, legumes and nuts and seeds. (For me, this also means supplementing with psyllium and chia seeds so I can be sure I’m getting enough.)
2) You should also incorporate exercise into your daily life. Studies have shown that exercise has a two fold beneficial affect on GLP-1s. Firstly, it actually helps stimulate GLP-1 production (have you ever noticed you are no longer hungry after a workout?) but it is also believed to make our body more sensitive to it. Visceral fat, fat around our organs, causes GLP-1 resistance, and exercise is one of the best ways to target visceral fat!
I don’t want to tell you what to do in this area as it depends on where you are starting from but in general, this may mean aiming for those elusive 10,000 steps, lifting weights and/or getting some high intensity training. In the end, just make sure you are moving as much as possible.
3) You also should send your gut a little TLC in the form of pre or probiotics. Another cause of GLP-1 resistance is an imbalance of our gut microbiome and so eating pro and prebiotic rich foods is another way to enhance your bodies ability to respond to naturally produced GLP-1s.
With all that added fibre your gut bacteria should be healthier but it is still helpful to supplement with some gut friendly, fermented foods like sauerkraut, kimchi, kefir, tempeh etc every day.
4) Lastly, for so many reasons, including naturally raising GLP-1s, make sure you focus on getting a good night sleep. GLP-1s are just one example of satiety inducing hormones, when we don’t sleep enough, or well enough, these hormones are reduced causing us to want to eat more and be less satisfied by what we eat.
All that said, I do have to add the clause; although these nutrients and lifestyle changes support weight loss and maintenance, they don’t amplify GLP-1 in the same way medication does. The actual drug is much more effective than any dietary change can be. But it’s important to note, that for a multitude of reasons, 70% of people end up going off these medications within 2 years of starting them, so even if you are on them, you may want to keep some of these tips in your back pocket in case you need them!
A Quote to Start Your Week Off Strong
“He stopped because it was hard. It required discipline, dedication, and hours and hours of time. Everyone stopped. I didn’t stop.” Michael Ovitz (Past president of Walt Disney Company among other achievements)
Food for Thought: What would happen if you went after your goals this year, put systems in place to make them happen, and didn’t stop when it got a bit hard? Take a moment to visualize how great that would feel.:)
