How to increase GLP-1 hormone naturally

Ozempic, Wegovy, Mounjaro. Unless you have been living on the moon in the past few years, you might have heard of the new class of weight-loss drugs based on GLP-1 receptor agonists.

Originally created for those struggling with diabetes and obesity, these drugs have taken the world by storm for their weight loss effects and celebrity endorsement.

Therapeutically, there is a place for these drugs, but their indiscriminate use has raised questions about their safety and long-term effects. The famous “Ozempic face,” or very thin, frail bodies that we have seen among celebrities, is only part of the story.

According to Ozempic’s maker Novo Nordisk’s own website, common side effects include nausea, vomiting, gastroparesis, diarrhea, constipation, stomach pain, and muscle loss.

But some reserach has also raised alarm about potentially more serious side effects, like pancreatitis, gallbladder problems, kidney problems, vision changes, and a possible risk of thyroid tumors. Read more here.

What is GLP-1?

GLP-1 (glucagon-like peptide-1) is a naturally occurring hormone produced primarily by specialized cells in your gut after you eat. It plays a key role in regulating blood sugar, digestion, and your hunger and fullness signalling.

How do Ozempic, Wegovy and Mounjaro work?

Ozempic and Wegovy, both based on semaglutide, and Mounjaro (tirzepatide) mainly work by

1. Helping your pancreas produce more insulin when your blood sugar is high
2. Helping prevent your liver from making and releasing too much sugar by reducing production of glucagon
3. Slowing down food leaving your stomach
   

This helps increase fullness after a meal and reduce cravings and food noise.

So why take a drug to increase a hormone that is naturally produced?

Because modern lifestyle has completely changed the way we eat and live, and not for the better. Food is more available than before and often used as a form of reward rather than fuel for the body, leading to overeating. Food quality has changed: more sugar, more processed, fewer nutrients, and less fiber.

How you can increase GLP-1 naturally

How you eat and meal compoasition, can influence hunger and satiety signals, including GLP-1 production. This is great news, because it can give you concrete tools to rebalance your hunger and satiety naturally and without unwanted side effects.

1. Slow down. Eating slowly won’t directly increase GLP-1 production per se, but it will help regulate hunger signals and reduce overeating. Next time you eat, sit down and take your time!
2. Non-starchy veggies. Start your meal with fiber-rich food. This will increase the fullness sensation and tell your brain to stop the hunger signal.
3. Protein. Add protein to your meal
4. Healthy fats. Avocado, a drizzle of good quality extra-virgin olive oil, natural fat content
5. Complex carbs. Last, you can add some complex carbs to your meal. Quinoa, buckwheat, red rice, wholemeal sourdough bread

In a nutshell, make sure that your plate is filling, with a combination of non-starchy vegetables, protein and healthy fats plus complex carbs. Do not eat “naked carbs”, which means carbs on their own, but pair them with protein. This way of combining foods also helps to keep your blood sugar more stable, keeping you fuller for longer and reducing cravings.

If you want more info on how to build your healthy plate, feel free to contact me, and I will send the healthy plate handout that I use with my clients

Is there a natural alternative to Ozempic?

Yes! Two gut scientists from Queen Mary University in London have created a natural product called Elcella that targets gut cells that produce both GLP-1 and PYY. Clinical studies have shown a considerable improvement in appetite control and reduced cravings. ( Peiris et al., Gut, 2022 )

How Elcella works

“Deep in the lower gut sit L cells, the body’s largest reserve of the appetite hormones GLP-1 and PYY. Elcella
delivers natural nutrients that switch these cells on, so the body raises its own satiety hormones. No synthetic drugs, no needle.”

How lifestyle coaching can help you regulate your appetite

Appetite is controlled by a network of brain and gut produced hormones which directly respond to our lifestyle choices. Research, for example, has shown how a few nights of reduced sleep can increase your hunger hormon ghrelin and reduce the satiety ormone leptin, by up to 20 %. Lifestyle choices become critical in long term appetite and weight management.

Lifestyle coaching can help you reconnect with your natural hunger and fullness cues, reducing emotional eating and regulating your weight naturally.

Want to know how health coaching can help you regulate your weight naturally? Get in touch using the form below or schedule a discovery call on Calendly.

You may also like

• 3 Physiological Triggers for Binge Eating (and How to Manage Them
• How to get a good night’s sleep | 9 tips to sleep well

Sources

• Obesity drugs: huge study identifies new health risks | Nature
• New study raises concerns over serious side effects of weight loss injections
• Study raises red flags over long-term effectiveness of popular weight loss drugs like Ozempic | ScienceDaily
• Acute Kidney Injury Associated With Semaglutide – ScienceDirect
• Muscle matters: the effects of medically induced weight loss on skeletal muscle – The Lancet Diabetes & Endocrinology