Everyone is talking about them.
Everyone seems to be using them or knows somebody who is.
And a lot of people have questions about them.
Let’s start with what they are.
GLP-1 stands for glucagon-like peptide-1, and it is a hormone produced in the gut.
When optimized, they promote healthy insulin signaling, slow gastric emptying (which makes you feel full longer), and reduce “food noise” (which can be very freeing to those who have struggled with this for years).
We all produce this hormone, although we don’t all start with the same GLP-1 baseline, and that can shape our metabolism, hunger, and risk of disease. For example:
- Some people are genetically predisposed to produce lower levels of GLP-1 or to have fewer GLP-1 receptors. This can make them more prone to overeating, insulin resistance, and type 2 diabetes.
- People with obesity often have reduced GLP-1 secretion or a blunted response to food. This can make it harder to feel full and regulate blood sugar.
- Insulin-resistant individuals’ GLP-1 production is often lower or less effective. Their bodies don’t respond to the hormone as well, contributing to poor blood sugar control.
Does Lifestyle Affect Natural GLP-1?
Diets low in fiber and high in processed carbs or fats can impair GLP-1 secretion. In contrast, nutrient-rich, whole-food diets support better GLP-1 release.
A disrupted gut microbiome (from poor diet, antibiotics, and/or stress) can interfere with GLP-1 signaling. A balanced gut microbiome with healthy bacteria promotes short-chain fatty acids (SCFAs), which stimulate GLP-1 release. In addition, sedentary people may have lower levels, while exercise enhances secretion and sensitivity.
Here’s the good news: diet and lifestyle changes and/or medications can help optimize GLP-1 levels, even if you’re starting at a disadvantage.
Beyond Weight Loss
There is emerging science that shows that optimizing these peptides can not only be effective for weight loss and better blood sugar regulation, but also for reducing inflammation in the body.
In addition, there is evidence of:
- Reduced risk of heart attack and stroke in high-risk populations (meta-analysis published in Cardiovascular Drugs and Therapy)
- Promising agents for Alzheimer’s disease treatment, as well as other neurodegenerative diseases, and may improve cognitive performance and alleviate pathological features throu multiple mechinisms (Frontiers in Pharmacology study)
- It can even help with sleep apnea (study evidence from Life)
Weighing in: Cost, Side Effects, and Long-Term Effects
As with any intervention, it’s important to understand the pros and cons of taking these peptides.
Let’s take a closer look:
It’s generally known that gastrointestinal side effects can occur, especially during the first few weeks of treatment. The most common are nausea, diarrhea and/or constipation. Staying at the lowest effective dose can greatly minimize side effects.
Cost is another factor. Prices vary widely and may be prohibitive for some folks, and fewer than a quarter of health insurance companies provide coverage.
And then there’s the issue of what happens when you stop these medications. Do you gain all of the weight back?
Studies such as the STEP 1 Trial Extension by the American Journal of Lifestyle Medicine show that after stopping, participants regained approximately two-thirds of the weight lost during treatment within a year. Cardiometabolic improvements also reverted toward baseline levels. The study emphasizes the importance of helping to “mitigate these challenges by developing care plans that include thorough nutritional and lifestyle counseling before, during, and after the weight reduction period.”
If you are considering going on a GLP-1 medication:
It is crucial that you get support from your care team to help you eat the proper amounts of protein, fiber, micronutrient-rich foods, as well as get sufficient hydration. This will not only preserve muscle loss during weight loss but also set patients up with the right nutrition and lifestyle interventions to build strong, healthy habits in the future. This will lower the likelihood of gaining the weight back. It is also important to discuss dosage with your provider, as one size does not fit all.
How to Boost GLP-1s Naturally
If you are looking to benefit from boosting your natural production of GLP-1s, maximizing gut health is a good place to start.
Research shows the gut microbiome plays a key role in metabolic regulation, appetite control, and GLP-1 production. Eating foods high in prebiotic fibers and probiotics can help to enhance GLP-1 secretion.
There are now specially formulated probiotics that show promising results and improvements in metabolic markers such as A1c and improved energy. These probiotic strains enhance metabolic health through targeted microbiome support. Some evidence suggests that time-restricted eating patterns can also stimulate GLP-1s.
With so many different options and strategies, your care team will play a critical role in deciding what tools are best for you to maximize your benefits and optimize outcomes.
If you are interested in learning more about these peptides and/or naturally boosting your own, reach out and schedule a free Health Talk with us to discuss!
