How to Increase GLP-1 Naturally

While many turn to Ozempic® as a means of boosting GLP-1, you’re looking for natural ways to increase GLP-1 - and for good reason. 

There’s no denying GLP-1’s ability to support your weight management goals and help you make your dream body a reality, but the side effects of this drug can range from constipation and nausea to fatigue, bloating, and more serious concerns such as hypoglycemia.

That’s why we’ve compiled this guide on how to increase GLP-1 naturally so you can control your appetite and keep your blood sugar levels stable without the risk of adverse effects.

From dietary adjustments to powerful supplements and lifestyle changes, here are all the different things we’ll discuss below:

• Probiotics and Prebiotics
• Ginseng 
• Green Tea Extract
• Polyphenol-Rich Foods
• Optimizing Your Macronutrient Ratio
• Consistent Workout Regimen
• Managing Stress Effectively
• Improving Sleep Patterns
• Hydration

 

What is GLP-1?

Glucagon-like peptide-1, known as GLP-1 for short, is a hormone predominantly produced in the intestines and released in response to food intake. 

It plays a role in regulating blood sugar levels by enhancing the secretion of insulin after meals. It also slows gastric emptying, helps reduce appetite, and can influence caloric intake and satiety, making it a target for treatments aimed at diabetes and weight management.

There is a wide variety of supplements designed to make your body think its’s sensing GLP-1, most notably, Ozempic. It’s primarily a treatment for type 2 diabetes, but more and more people are using it for simple weight management goals.

The Link Between GLP-1 and Weight Management

GLP-1's ability to delay gastric emptying and promote feelings of fullness and satiety after meals is compelling for anyone interested in weight management. 

It enhances the insulin response and reduces glucagon levels, in turn lowering blood sugar spikes which makes it much easier to manage hunger and prevent overeating. 

This mechanism supports not only weight loss but also helps maintain a healthy weight by regulating how your body reacts to the nutrients you consume.

Yet, the short-term side effects of GLP-1 boosting drugs are concerning - and the long-term implications remain largely unknown given the newness of this drug. Here’s what we do know it can do to your body:

• Nausea
• Diarrhea
• Stomach (abdominal) pain
• Vomiting
• Constipation
• Pancreatitis
• Changes in vision
• Hypoglycemia
• Kidney problems
• Gallbladder issues

You want to get your weight under control…but not at the cost of putting your body in peril. You don’t want to do more harm than good. So, can you naturally increase GLP-1?

Can You Naturally Increase GLP-1?

Yes, it is possible to increase GLP-1 naturally. Lifestyle choices such as diet, exercise, and stress management play pivotal roles in influencing the body's GLP-1 production. 

Certain foods and dietary patterns can increase the secretion and effectiveness of this hormone, offering a natural approach to harness its weight management and glucose control effects.

So, let’s get into how to naturally increase GLP-1 below!

How to Increase GLP-1 Naturally Through Diet and Supplements

We’ll start by showing you how to increase GLP-1 naturally through dietary adjustments and proven supplements, some of which are available right here at res. 

Probiotics

Probiotics are closely connected to gut health, which itself is intricately linked to the production of GLP-1. Certain strains of probiotics, such as Lactobacillus and Bifidobacterium, have been shown to influence the secretion of GLP-1. 

Regular consumption of probiotic-rich foods like yogurt, kefir, and sauerkraut can enhance the gut flora's ability to produce GLP-1, thus supporting insulin secretion and appetite regulation.

However, the easiest way to incorporate probiotics into your regimen on a consistent basis is through supplementation. While it’s technically a lung probiotic, you may use our resB probiotic supplement as a starting point to tap into the benefits these bacteria have on your gut health as well.

Prebiotics

Prebiotics are fibers that feed the beneficial bacteria in the gut - in other words, they serve as a boost for the probiotics we just described. That’s why you need a prebiotic and probiotic supplement to experience the full power of this dynamic duo.

You could also consume foods proven to contain prebiotics, like garlic, onions, leeks, asparagus, and bananas.

No matter how you get prebiotics into your diet, they help nourish the gut microbiome, enhancing the production of GLP-1. This, in turn, supports blood sugar regulation and may aid in weight management.

But just like with probiotics, using a supplement allows you to remain consistent in your efforts to boost GLP-1 naturally. You can know you’re getting the optimal amount on a daily basis this way.

Ginseng 

Ginseng, particularly American and Korean varieties, is a traditional herb that has been studied for its potential to increase GLP-1 levels. 

It may enhance glucose tolerance and insulin sensitivity by boosting GLP-1, making it a valuable supplement for those looking to manage their weight and improve metabolic health.

Resveratrol

Resveratrol is a potent polyphenol (which we’ll discuss more in a moment) found primarily in the skin of red grapes, berries, and peanuts. It's most famously associated with the health benefits of red wine. 

But, resveratrol has also been shown to enhance the secretion of GLP-1 as well. By activating sirtuins (proteins involved in cellular health), resveratrol supports the body’s ability to maintain healthy blood sugar levels and may aid in weight management.

Green Tea Extract

Because it’s so rich in antioxidants, green tea extract is another excellent addition to your regimen. It contains compounds like EGCG (epigallocatechin gallate), which may promote GLP-1 secretion. 

Regular consumption of green tea or supplementation with green tea extract can support metabolic health, partly by enhancing the GLP-1 response after meals.

Berberine

Berberine is a compound extracted from several different plants, including a group known as Berberis. It was traditionally used in Chinese medicine but is gaining recognition in Western medicine for its potential as a natural GLP-1 booster. 

It works by activating an enzyme called AMP-activated protein kinase (AMPK), which is often referred to as a metabolic master switch. It has been found to naturally increase GLP-1 levels, improving insulin response and promoting a healthy glucose metabolism. 

Polyphenol-Rich Foods

Polyphenols are compounds that have been shown to promote the secretion of GLP-1 by improving insulin sensitivity and reducing oxidative stress, contributing to better overall metabolic health and aiding in the natural increase of GLP-1 levels.

There are many different foods that contain ample polyphenols, mainly berries but also leafy greens, coffee, and more. Here are all the top choices:

• Cloves
• Peppermint
• Star Anise
• Cocoa Powder
• Berries
• Black Olives
• Spinach
• Hazelnuts
• Mangoes 
• Pecans
• Kale
• Plums
• Yerba mate
• Dark Chocolate (70% or higher cocoa content)
• Pomegranates 

Optimizing Your Macronutrient Ratio

It’s also important to zoom out and look at your diet from a holistic approach, more specifically, your macronutrient intake. 

Macronutrients are the big three - protein, carbohydrates, and fats. While each has its place, a diet that skews in favor of protein and healthy fats supports increased GLP-1 production. 

In general, protein is known for increasing satiety - a feeling of fullness. But why does this happen, exactly? As it turns out, protein can activate the body’s GLP-1 production process. Some studies have even shown that pairing protein with calcium amplifies this effect.

On the other hand, healthy fats found in foods such as nuts, seeds, and avocados can increase GLP-1 as well. Even cooking with olive oil rather than other oils or sprays can be a step in the right direction.

More Natural Ways to Increase GLP-1

There are many more natural ways to increase GLP-1 beyond diet and supplementation - making a few healthy lifestyle changes can have profound effects on your body’s production.

Consistent Workout Regimen

Engaging in regular physical activity is a proven method to enhance GLP-1 production, and just a good lifestyle adjustment in general if you aren’t already exercising. 

Exercise stimulates the gut and the entire endocrine system, which includes GLP-1 secretion. Activities like brisk walking, cycling, swimming, and strength training are particularly effective. 

Physical activity helps regulate blood sugar levels and increases gut motility, which can boost the release of GLP-1 from the intestines, aiding in improved insulin sensitivity and weight management.

Manage Stress Effectively

Chronic stress doesn’t just rob you of your happiness, it can negatively impact GLP-1 levels by disrupting the gut-brain axis. 

Techniques such as mindfulness meditation, yoga, and deep-breathing exercises can help maintain a balanced autonomic nervous system, which supports the proper function of digestive hormones like GLP-1. 

Improve Sleep Patterns

Poor sleep patterns can disrupt hormone balance, leading to decreased insulin sensitivity and lower GLP-1 production. 

Establishing a regular sleep schedule, minimizing exposure to blue light before bedtime, and creating a restful sleeping environment can enhance sleep quality. This, in turn, supports the natural cycles of hormone production, including GLP-1.

Hydration

Staying well-hydrated is essential for maintaining overall health and can indirectly support GLP-1 function. Adequate fluid intake helps the body's metabolism and aids in the efficient absorption of nutrients in the gut, where GLP-1 is produced. 

Drinking sufficient water throughout the day ensures that the digestive system operates smoothly, which can encourage the optimal secretion of GLP-1 and other beneficial gut hormones.

Monitoring Your GLP-1 Levels and Adjusting Accordingly

Start this journey today and be patient as you work naturally to boost GLP-1 - but be diligent in assessing your progress over time. 

Although directly measuring GLP-1 requires specific medical tests available through healthcare providers, there are indirect approaches you can adopt to assess its impact. One is blood glucose monitoring.

Since GLP-1 significantly affects blood sugar control, regular monitoring of blood glucose levels can be an indicator of how effectively GLP-1 is functioning. Utilizing a home glucose monitor can help you track your glucose levels throughout the day, particularly before and after meals.

You can also just think about how you feel and consider how you look. This is why progress photos and journaling are so important. Pay attention and note down changes in appetite, weight management, and post-meal blood sugar spikes. 

Final Thoughts on How to Naturally Increase GLP-1 

We hope this conversation on how to increase GLP-1 naturally has left you with a clear understanding of all the mechanisms you can take advantage of to meet your weight management goals without the risks of drugs It’s as simple as incorporating a balanced diet rich in specific nutrients, engaging in regular physical activity, managing stress, and ensuring adequate sleep and hydration.

Find additional resources in our blog such as the best probiotics for lungs, vitamins for bloating, supplements to heal the gut, vitamins for gut health, best fruits for gut health, best tea for gut health, and more.

 

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Whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered.

These are expert opinions on lifestyle from professionals who are board-certified physicians, registered dietitians, or healthcare professionals. This content does not represent any medical advice for the prevention or treatment of any medical diseases.