4 Ways to Naturally Boost GLP-1 to Support Weight Loss

Ozempic has brought the GLP-1 peptide into mainstream awareness which is a great thing.

Learn 4 ways to naturally boost GLP-1 to support weight loss, appetite control and blood sugar balance.

Why would you want to Naturally Boost GLP-1 to Support Weight Loss?

Simply eating less and moving more sounds good in theory but it rarely works. This is because our body is a complex organism that requires nourishment and optimal conditions for weight loss, not a rigid machine that responds perfectly to mathematical equations and calorie deficits.

Many people turn to medication to manage diabetes and weight due to feeling defeated by the fact that diet changes haven’t helped in the past.

While making certain diet changes can help to regulate blood sugar levels and support weight loss, diet isn’t the only factor and it is important to address other drivers that prevent diet changes from working. This is a topic for another article.

If you are using semaglutide drugs to manage diabetes, it is important to know that there is a lot you can do to support your body to respond better to the medication you have been prescribed.

Artificial stimulation of hormones always comes with consequences. While many people experience a reduction in appetite and weight loss while on semaglutide drugs, the weight and appetite quickly returns when they stop.

In addition to the rebound weight gain that is often experienced after using weight loss drugs (Ozempic, Saxenda, Duromine), other complications can develop including:

– An increase in hunger hormones causing a ravenous appetite and cravings
– A significant decrease in metabolic function leading to rapid, rebound weight gain
– Weight loss resistance despite eating well and exercising
– Loss of muscle mass
– Loss of hair
– Loss of skin elasticity
– Rapid ageing

By naturally stimulating your body to produce an optimal amount of GLP-1 you can begin to regulate other imbalances and symptoms involved in weight loss without causing side effects, metabolic damage and rebound weight gain.

Here are 4 Ways to Naturally Boost GLP-1 to Support Weight Loss

1. Gut Health to Naturally Boost GLP-1 to Support Weight Loss

GLP-1 is produced in the gut.

Gut health matters when it comes to weight loss. Whether you have digestive symptoms or not, you must consider gut health if weight loss is a challenge.

Several studies have revealed that the microbiome of people who find it easy to maintain a healthy weight is vastly different to those who struggle to maintain a healthy weight. The main difference can be seen in the types of bacteria that make up the microbiome. (1)

A rich, diverse microbiome is associated with:

– Lower inflammation
– Lower BMI
– Healthier blood sugar and insulin levels
– Healthier cholesterol levels
– Better appetite control
– Less cravings
– Optimal leptin production (the hormone that tell your brain that you are full)
– Optimal GLP-1 peptide production

Some factors that can negatively affect your microbiome include:

– Medications (antibiotics, the oral contraceptive pill, reflux medication)
– Alcohol
– Diet
– Stress
– Food poisoning / stomach flu / travel bugs

The most effective way to increase the richness and diversity of your microbiome is to eat a wide variety of fruits and vegetables. Each fruit and vegetable has it’s own unique fibre “fingerprint”.

Different types of fibre feed different types of bacteria. If you do not feed your microbiome a wide variety of fruits, vegetables and fibre it will lack diversity and richness.

One tablespoon of any fruit or vegetable counts as one serve. When you are recovering from antibiotic use, food poisoning or any other challenge that has impacted the health of your microbiome, aim to eat 30 different plant foods a week until the diversity returns.

Based on my clinical and personal experience, focussing on fibre and diversity is one of the most important things you can do for weight loss and appetite control.

2. Adequate protein intake to Naturally Boost GLP-1 to Support Weight Loss

High protein meals increase the release of GLP-1 (after that meal is consumed) leading to a decrease in hunger and an increase in fullness (2) allowing you to have more control over your food choices between meals due to increased levels of satiety.

The most bio available form of protein is animal protein (eggs, chicken, fish, red meat, etc). Aim to include 20-30g of bio available protein with every meal.

30g of protein can look like:

– 100g cooked chicken breast (weighed after cooking)
– 100g lean, grilled rump steak (weighed after cooking)
– 5 1/2 large eggs
– 1 heaped scoop WPI

By combining an optimal portion of protein, 1-2 cups of fruit or vegetables with easy to digest carbs and healthy fats you will begin to signal to your body that it is nourished and it is safe to release excess weight.

If you are experiencing weight loss resistance, restriction is not the answer. It is important that you learn how to nourish your body so you can increase your metabolic rate.

3. Mindful Eating to Naturally Boost GLP-1 to Support Weight Loss

The way we consume our food impacts the hormonal response that follows. Preparing your food, touching your food, paying attention to how your food smells, tastes and feels in your mouth influences the release of the hormones associated with satiety.

Do you best to eat in an environment that is free from distraction like social media and the news.

4. Supplements to Naturally Boost GLP-1 to Support Weight Loss

Before you read the following list, please know, supplements do not replace diet and lifestyle changes. The best supplement is one that has been carefully selected by your practitioner with your health, history and symptoms in mind.

The following supplements can naturally Boost GLP-1 to Support Weight Loss

Glutamine is my favourite supplement for gut healing. I personally use it regularly and have prescribed it to a number of patients. Recent studies have shown that glutamine supplementation can increase circulating GLP-1 (3).

Glutamine can also help to reduce hunger and cravings between meals.

Glycine is an amino acid, it’s found in gelatinous meats and the food supplement gelatin. If you work with me you will notice that gelatin features in a lot of the recipes in my Metabolic Essentials guide.

This is because the amino acids in gelatin support metabolic function, they are calming for the nervous system and they support weight loss through a number of different mechanisms.

Berberine is incredibly effective at stimulating GLP-1 secretion (4). I regularly prescribe herbs that are high in berberine to support weight loss, appetite control and a reduction in cravings for sweets.

Probiotics. In one study, 13 out 0f 23 strains of bacteria induced a significant increase in GLP-1 production (5). B. longum and B. bifidum were the most potent GLP-1 inducers.

BONUS: exercise, high quality sleep and stress reduction techniques such a breath work and hypnotherapy can also help to regulate your appetite, reduce cravings, improve gut health and hormone health and support long lasting weight loss.

Summary

The benefits of naturally supporting GLP-1 production for weight loss far outweighs synthetic stimulation. While these strategies may not produce overnight results, with consistency and commitment you can begin to create incredible improvements in hunger levels, cravings, weight loss and overall health.

If you would like support to reach your health and weight loss goals, here are 3 ways I can support you:

1. Work with me! Book a consultation in person (Evandale, SA) or AUS + NZ wide online via Zoom

2. Listen to the Holistic Weight Loss Podcast

3. Connect with me on Instagram | Pinterest | YouTube | LinkedIn | Facebook