What’s the Hype about GLP-1s - Are they the Miracle Weight-Loss Solution?

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What Is GLP-1 and Why Does It Matter?

GLP-1 (Glucagon-Like Peptide-1) is a hormone or peptide (essentially an amino acid) that plays a crucial role in appetite control and blood sugar regulation. It slows digestion, signals fullness to your brain, increases satisfaction after meals, and helps your body manage glucose more efficiently.

Medications like Ozempic have gained popularity because they mimic GLP-1, helping people feel full and regulate blood sugar levels.

Your body already produces GLP-1, so why would you need to take it as medication?

Your gut and pancreas naturally produce GLP-1 (glucagon-like peptide-1), but its half-life is very short due to rapid enzymatic breakdown.

Ozempic was specifically designed to slow down the rapid enzymatic breakdown of GLP-1 that naturally happens after a meal. These modifications allow it to stay in the bloodstream much longer than natural GLP-1.

It helps insulin work better and encourages your body to produce more of it. Insulin is crucial for lowering your blood sugar levels after a meal, which is why scientists got excited about GLP-1’s potential to fight against type 2 diabetes.

The good news is that with the right foods and lifestyle, you can naturally enhance your body’s production.

There's a lot of talk about a GLP-1 deficiency epidemic. This is because most people nowadays have poor gut health, high toxicity, a sedentary lifestyle and a lot of stress in their lives. As with everything else, it’s important to work on the foundation first so that you can benefit long-term from treatments like this.

GLP-1 has several roles, including:

Triggering insulin release from your pancreas: Insulin is an essential hormone that allows your body to use the food you eat for energy.
Can control the secretion of various neurotransmitters and the progression of neuro inflammation and can regulate insulin sensitivity in the brain.

Image taken from frontiersin.org

Blocking glucagon secretion: Glucagon is a hormone your body uses to raise your blood sugar levels when necessary. So, GLP-1 prevents more glucose from going into your bloodstream.
Slowing stomach emptying: Slower digestion means that your body releases less glucose (sugar) from the food you eat into your bloodstream. => this is not such a great thing as you can imagine
Increasing how full you feel after eating (satiety): GLP-1 affects areas of your brain that processes hunger and satiety.

The Risks of GLP-1 Medications

GLP-1 medications such as semaglutide and tirzepatide have shown effectiveness in weight loss and blood sugar control, they are not without risks.

Studies suggest that tirzepatide may be more effective than semaglutide, but there are concerns about using these drugs at high doses for extended periods.

Overuse and not making the right lifestyle changes leads to muscle and bone loss, which is particularly concerning as we age.
Additionally, stopping these medications without proper lifestyle adjustments can lead to rapid weight regain: This is what happens with any diet when not done properly: you restrict food intake, but don’t focus on the right nutrition and also exercise at the same time: the result: weight loss on the scale but you’ve mainly lost muscle mass. Once you get back to a normal way of eating, you’ll double your weight because you don’t have enough muscle mass to burn calories and fat.
The most common side effects are constipation, stomach paralysis, pancreatitis, and bowel obstructions, because the drugs slow down the stomach emptying and digestion process
Food sensitivities have an adverse effect on the GLP-1 signaling: if you are consuming foods that your immune system is reacting to, you’ll end up with chronic immune activation and inflammation, digestive issues and most likely inflammatory skin conditions (eczema, rashes, …) too.
You need to make sure your gut is healthy first to optimize natural GLP-1 secretion, increase effectiveness of the drugs and potentially avoid side-effects on digestion as mentioned above

The higher the dose of the GLP-1 enhancer, the more extreme the effects. This is why it’s recommended that when using GLP-1 medications, you should take them at the lowest effective dose while maintaining a nutrient-dense diet, strength training, and managing stress.

By the way, Ozempic costs approximately $1.600 per month.

GLP-1 Boosting Foods

Bitter Foods: Arugula, dark leafy greens, bitter melon, green tea, yerba mate, coffee, and cocoa stimulate gut receptors that boost GLP-1 production.
Fiber-Rich Foods: Foods like apples, onions, and sunchokes nourish gut bacteria, which in turn help release more GLP-1. The fiber ingested remains undigested until it reaches your colon, where it serves as food for your gut bacteria. As the beneficial bacteria in your colon break down the fiber, they produce short-chain fatty acids. These molecules act as signals, prompting the release of GLP-1.
Polyphenol-Rich Foods: Berries, broccoli, ginger, red cabbage, bell peppers, and spinach encourage your gut cells to produce more GLP-1 while also supporting a healthy gut microbiome.
Himalayan Tartary Buckwheat: it’s a type of buckwheat that grows in higher altitudes and therefore has more antioxidants and flavonoids than ordinary buckwheat.

Lifestyle Habits That Enhance GLP-1

Beyond diet, certain lifestyle choices can naturally boost your GLP-1 levels:

Exercise: Both aerobic and resistance training have been shown to enhance GLP-1 secretion. Regular physical activity is especially beneficial for those struggling with weight management.
Stress Management: Chronic stress can reduce GLP-1 production, so incorporating relaxation techniques like meditation, deep breathing, or yoga can help.
Quality Sleep: Poor sleep disrupts GLP-1 release, making it essential to prioritize good sleep hygiene.
Mindful Eating: Eating slowly and savoring each bite enhances your body’s natural GLP-1 response to meals.

5 Things You Can Do to Boost Your GLP-1 Production Naturally:

Switch grains for Himalayan Tartary Buckwheat in your diet - try it as porridge, in baked goods, or in salads. You can also find it as tea.
Eat a variety of fiber-rich, polyphenol-packed foods daily.
Move your body regularly with a mix of cardio and strength training.
Prioritize sleep and stress management to keep GLP-1 levels optimal.
Practice mindful eating by slowing down and savoring your meals.

While GLP-1 medications like Ozempic have shown promise for weight loss and blood sugar regulation, they are not a magic bullet. Relying solely on them without addressing gut health, increasing muscle mass, and overall nutrition can lead to long-term issues like muscle & bone loss and digestive problems.

Also, these drugs remain difficult to access and are very costly.

You can naturally enhance your GLP-1 levels through diet, movement, sleep, and stress management. By focusing on these foundations first, you create a sustainable path to weight management and overall well-being - without the hefty price tag or side effects.