GLP-1 is a powerful hormone that helps regulate appetite and blood sugar levels. With the growing interest in GLP-1 medications, many are wondering how to support this hormone naturally. The good news? Your body can boost GLP-1 production naturally through simple lifestyle and dietary changes.
This article explains the five simple and science-backed hacks to help enhance GLP-1 levels naturally for better health.
How GLP-1 Works
After your first few bites of food, your body releases GLP-1 into the bloodstream. Within 15 minutes, GLP-1 levels rise and stay elevated for up to three to four hours. During this time, GLP-1 helps regulate blood sugar by stimulating insulin release and slowing digestion to promote feelings of fullness.
Why Boost GLP-1 Naturally?
Simply put, the more GLP-1 that your body releases, the more benefits you will experience. These benefits include better weight management and blood sugar balance. As such, people who release insufficient amounts of GLP-1 may struggle with managing their weight and blood sugar.
Fortunately, there are several ways to support your body’s natural release of GLP-1.
5 Natural Ways to Boost GLP-1
Focus on Fiber-Rich Foods
Fiber helps to stimulate GLP-1 levels naturally. But how? When soluble fiber reaches the colon, bacteria in the gut break it down into beneficial fatty acids called SCFAs. These SCFAs help to activate receptors on L-cells that line the gut, triggering the release of GLP-1.
For this reason, prioritizing fiber-rich foods like fresh fruits, vegetables, and complex carbohydrates like whole grains can help you get closer to your weight management goal.
Additionally, research shows that taking fiber supplements with a meal may help double your body’s GLP-1 release. One randomized, double-blind, placebo-controlled study found that consuming 10 grams of a soluble vegetable fiber called Fibersol® with a meal, increased levels of GLP-1 and hunger hormone PYY significantly compared to the placebo group. Participants also reported changes in hunger and appetite, suggesting a potential role in promoting fullness.
You can find Fibersol® in HUM Nutrition’s Flatter Me Fiber® GLP-1 Booster which can help double your GLP-1 levels in just one use.
Nurture Your Gut
GLP-1 is produced by gut. For this reason, maintaining a healthy gut creates the right conditions for GLP-1 efficiency.
There are many ways to support a healthy gut. For one, incorporating probiotics whether it’s through a supplement or fermented foods, can help create a balanced gut microbiome. Examples of probiotic-rich foods include yogurt, kimchi, sauerkraut, and kombucha.
EXERCISE REGULARLY
Exercise may help improve how the body responds to GLP-1, especially in people with poor blood sugar or weight management. Researchers suggest that exercises, like light interval training, might reduce GLP-1 resistance by supporting a healthier gut microbiome. As we know, gut microbiota can play a key role in supporting GLP-1 function.
Because the research on exercise’s effect on GLP-1 levels is still premature, experts suggest combining physical activity with GLP-1-boosting practices for better results for managing blood sugar levels and weight.
Consume A Balanced Diet
One important benefit of a balanced diet is its role in stimulating GLP-1 release. A study in the Journal of Nutrition and Metabolism found that foods rich in protein, fiber, and healthy fats can help boost GLP-1 levels.
A balanced diet includes a variety of nutrient-dense foods that provide the body with the vitamins, minerals, and energy that it needs to support overall health. There are many ways to approach a balanced diet. But for most people, this means prioritizing protein, fiber, and healthy fats at most meals and snacks.
Protein is found in foods like lean meats, fish, eggs, beans, and tofu. Fiber is found in fruits, vegetables, whole grains, and legumes. Lastly, healthy fats are abundant in nuts, seeds, avocados, and olive oil.
Try Berberine
Berberine is a plant that can naturally support the production of GLP-1. It works to improve the bacteria profile of the gut. This shift in bacteria has a positive effect on SCFA production and other pathways that trigger the release of GLP-1. You can find berberine, in its clinically effective dose in HUM Nutrition’s Best of Berberine supplement.
FAQ Section
- What is GLP-1, and why is it important?
- GLP-1 is a hormone that helps regulate blood sugar, appetite, and digestion. It’s vital for metabolic health.
- Can natural methods increase GLP-1 effectively?
- Yes, incorporating specific lifestyle changes and dietary habits can support GLP-1 production.
- Is it safe to rely solely on natural methods to boost GLP-1?
- For most people, natural methods are safe and effective, but consult a healthcare provider for individual guidance.
- How long does it take to see results from natural GLP-1 boosters?
- Consistency is key; you may notice changes in appetite or energy within weeks.
- Are there supplements to boost GLP-1 naturally?
- Some supplements, like prebiotics or berberine, may support GLP-1 levels, but always consult a professional before adding them to your routine.
The Takeaway
In conclusion, supporting your body’s natural GLP-1 production can be as simple as adjusting your diet, nurturing your gut, and staying active. By incorporating fiber-rich foods, probiotics, exercise, a balanced diet, and berberine, you can take a natural approach to better appetite control, blood sugar balance, and overall well-being.
