In the wake of yesterday’s announcement that Monjaro & Zepbound GLP-1/GIP medications are no longer on the shortage list there are no low-cost options available for individuals whose insurance will not cover these medications.
However, there is something we can do. In the quest for weight loss, harnessing the body’s natural hormones can be a game-changer. Glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP) are two such hormones that play crucial roles in regulating appetite, glucose metabolism, and fat storage. They are secreted from the intestine on ingestion of glucose or nutrients to stimulate insulin secretion from the pancreas. These hormones exert influence on blood glucose and satiety by binding to their receptors, activating and increasing the level of intracellular cyclic adenosine monophosphate in pancreatic beta cells, stimulating insulin secretion.
Boosting these hormones naturally through diet, lifestyle changes, and mindful habits can provide a sustainable and effective approach to weight loss. This guide delves into the macronutrient composition needed to optimize GLP-1 and GIP secretion and explores the roles of specific foods, polyphenols, lifestyle factors, and supplements in enhancing these hormones.
Understanding Macronutrients
Macronutrients are the primary components of our diet and include carbohydrates, proteins, and fats. Each macronutrient plays a unique role in our body:
Carbohydrates: Provide energy and support bodily functions, contain glucose which is best known for stimulating GLP-1 production for insulin secretion by the pancreas so, very low-carb diets are not helpful here. Proteins: Essential for building and repairing tissues, and can substantially increase GLP-1 secretion Fats: Provide long-lasting energy, support cell growth, and protect organs.
For optimal GLP-1 and GIP boosting, we recommend a macronutrient composition higher in fats and protein, and moderately low carbohydrates primarily from fermentable fibers and resistant starches.
Increasing Dietary Fats
Healthy fats are essential for boosting GLP-1 and GIP. Focus on the following sources:
Avocado: Rich in monounsaturated fats and fiber. Nuts (walnuts, almonds, pecans): Provide healthy fats, protein, and fiber. Olives and Olive Oil: High in monounsaturated fats and antioxidants. Avocado Oil: A versatile cooking oil with a high smoke point. Seeds (sunflower, pumpkin): Packed with healthy fats, protein, and fiber.
High Protein Intake
Proteins should make up a higher percentage of your diet as long as there are no issues with kidney function. High protein intake increases GLP-1 secretion and has a synergistic effect when combined with calcium. Some excellent protein sources include:
Eggs: Boost GIP secretion and provide essential amino acids. Lean meats and poultry: High-quality protein sources. Fish: Rich in omega-3 fatty acids, which may also enhance GLP-1 levels. Legumes and beans: Provide protein and fermentable fiber. Dairy products: Combine protein and calcium, enhancing GLP-1 secretion.
Carbohydrates from Fermentable Fibers and Resistant Starches
The remaining portion of your dietary intake should come from carbohydrates, focusing on fermentable fibers and resistant starches, which promote gut health and increase GLP-1. Examples include:
Fermentable Fibers: Apples, bananas, artichokes, onions, asparagus. Resistant Starches: Cooked and cooled potatoes, green bananas, legumes, whole grains.
Psyllium husk is a beneficial fiber supplement that can stimulate GLP-1 release and support digestive health. Studies show 1 tsp before meals can support quicker satiety and contribute to weight loss.
Other Herbs & Supplements to Boost GLP-1
Polyphenols and Their Role in GLP-1 Production
Polyphenols are powerful compounds found in various foods that can enhance GLP-1 production and support gut health by promoting the growth of beneficial bacteria like Akkermansia muciniphila. Key polyphenols and their sources include:
Seasonings Fruit Vegetables Nuts + Seeds Extras Cloves Peppermint Oregano Sage Rosemary Blueberries Pomegranate Cranberries Cherries Blackberries Grapes Raspberries Black Olives Green Olives Artichokes Red Onions Spinach Flaxseeds Hazelnuts Pecans Almonds Walnuts Dark Chocolate Red Wine Coffee Black Tea Green Tea
Some of the mechanisms behind how they help:
Pomegranates: Rich in punicalagins that stimulate GLP-1 secretion. Berries (blueberries, strawberries, raspberries): Contain anthocyanins that promote gut health. Green Tea: Epigallocatechin gallate (EGCG) in green tea enhances GLP-1 levels and supports weight loss. Coffee: Contains chlorogenic acid, which boosts GLP-1. Chestnuts: Provide polyphenols that stimulate GLP-1 production.
Curcumin and Cinnamon
Curcumin, found in turmeric, and cinnamon are both potent enhancers of GLP-1:
Curcumin: Increases GLP-1 secretion and has anti-inflammatory properties. Cinnamon: Helps regulate blood sugar levels and boosts GLP-1.
Yerba Mate
Yerba mate, a South American plant used to make caffeinated tea, has been shown to help with insulin resistance and increase GLP-1 levels. It’s a great addition to a weight loss regimen.
Probiotics and GLP-1
Specific probiotics can boost GLP-1 levels and support gut health. Notable probiotics include:
Akkermansia muciniphila: Promotes GLP-1 secretion and improves gut barrier function. Clostridium butyricum: Enhances GLP-1 production and has anti-inflammatory effects. Bifidobacterium infantis: Supports overall gut health and GLP-1 levels.amazon Si, J., Kang, H., You, H. J., & Ko, G. (2022).
Berberine
Berberine, a natural compound found in several plants, can boost GLP-1 levels and help manage blood glucose. It is a valuable supplement for weight loss and metabolic health. It also has cholesterol-lowering benefits as well as anti-microbial benefits.
Zinc, Magnesium, and Omega-3s
These nutrients play roles in increasing GLP-1 levels and supporting overall metabolic health:
Zinc: Essential for numerous enzymatic reactions, including those related to GLP-1 production. Magnesium: Supports metabolic functions and may enhance GLP-1 secretion. Omega-3 Fatty Acids: Found in fish oil, flaxseeds, and walnuts, omega-3s can boost GLP-1 levels.
Lifestyle factors influencing GLP-1 levels
Regular Exercise
Regular physical activity is vital for boosting GLP-1 levels. Exercise enhances the body’s sensitivity to insulin and promotes the release of GLP-1, aiding in appetite control and weight management.
Managing Stress for Optimal GLP-1 Production
Chronic stress elevates cortisol levels, which can reduce GLP-1 production. Implementing stress management techniques such as mindfulness, meditation, yoga, and other relaxation practices is essential for maintaining optimal GLP-1 levels. One stressful day can increase weight gain the next day depending on your body’s ability to regulate your nervous system.
The Importance of Sleep
Prioritizing sleep is crucial for hormone regulation. Poor sleep can disrupt GLP-1 production and appetite control. Aim for 7-9 hours of quality sleep per night to support weight loss efforts.
Mindful Eating Strategies
Mindful eating involves paying full attention to the eating experience, which can enhance GLP-1 secretion and promote better appetite regulation. Techniques include:
Eating slowly and savoring each bite. Listening to hunger and fullness cues. Avoiding distractions while eating.
Hydration
Staying well-hydrated is essential for overall health and can support the digestive system, indirectly promoting GLP-1 production. Aim for 80 ounces of water/day and consider electrolytes from lime or an electrolyte powder without added sugars.
Take-A-Ways
High Protein Diet Higher Intake of Beneficial Fats High Intake of Fiber & Resistant Starches Lifestyle Factors to Lower Stress & Support Sleep Supplement Options to Support Your Efforts
Boosting GLP-1 and GIP naturally through a well-balanced diet, regular exercise, stress management, and mindful habits can significantly enhance weight loss efforts. By focusing on specific macronutrient compositions, incorporating a variety of nutrient-dense foods, and maintaining consistent healthy habits, you can effectively harness the power of these hormones to achieve sustainable weight loss and improved overall health.
Our team of Dietitians can guide you through the steps and provide strategies for boosting GLP-1 naturally. Schedule an appointment today: https://kaizennutritionwellness.com/appointment/
REFERENCES
Araj-Khodaei, M., Ayati, M. H., Azizi Zeinalhajlou, A., Novinbahador, T., Yousefi, M., Shiri, M., Mahmoodpoor, A., Shamekh, A., Namazi, N., & Sanaie, S. (2023). Berberine-induced glucagon-like peptide-1 and its mechanism for controlling type 2 diabetes mellitus: a comprehensive pathway review. Archives of physiology and biochemistry, 18. Advance online publication. https://doi.org/10.1080/13813455.2023.2258559
Benedict, C., Barclay, J. L., Ott, V., Oster, H., & Hallschmid, M. (2013). Acute sleep deprivation delays the glucagon-like peptide 1 peak response to breakfast in healthy men. Nutrition & diabetes, 3(6), e78. https://doi.org/10.1038/nutd.2013.20
Bodnaruc, A. M., Prud’homme, D., Blanchet, R., & Giroux, I. (2016). Nutritional modulation of endogenous glucagon-like peptide-1 secretion: A Review. Nutrition & Metabolism, 13(1). https://doi.org/10.1186/s12986-016-0153-3
Guo, J., Chen, H., Zhang, X., Lou, W., Zhang, P., Qiu, Y., Zhang, C., Wang, Y., & Liu, W. J. (2021). The Effect of Berberine on Metabolic Profiles in Type 2 Diabetic Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Oxidative medicine and cellular longevity, 2021, 2074610. https://doi.org/10.1155/2021/2074610
Hamasaki H. (2018). Exercise and glucagon-like peptide-1: Does exercise potentiate the effect of treatment?. World journal of diabetes, 9(8), 138140. https://doi.org/10.4239/wjd.v9.i8.138
Hira, T., Trakooncharoenvit, A., Taguchi, H., & Hara, H. (2021). Improvement of Glucose Tolerance by Food Factors Having Glucagon-Like Peptide-1 Releasing Activity. International journal of molecular sciences, 22(12), 6623. https://doi.org/10.3390/ijms22126623
Hlebowicz, J., Hlebowicz, A., Lindstedt, S., Björgell, O., Höglund, P., Holst, J. J., Darwiche, G., & Almér, L.-O. (2009). Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects. The American Journal of Clinical Nutrition, 89(3), 815821. https://doi.org/10.3945/ajcn.2008.26807
Hussein, G. M., Matsuda, H., Nakamura, S., Hamao, M., Akiyama, T., Tamura, K., & Yoshikawa, M. (2011). Mate tea (Ilex paraguariensis) promotes satiety and body weight lowering in mice: involvement of glucagon-like peptide-1. Biological & pharmaceutical bulletin, 34(12), 18491855. https://doi.org/10.1248/bpb.34.1849
Kato, M., Nishikawa, S., Ikehata, A., Dochi, K., Tani, T., Takahashi, T., Imaizumi, A., & Tsuda, T. (2017). Curcumin improves glucose tolerance via stimulation of glucagon-like peptide-1 secretion. Molecular nutrition & food research, 61(3), 10.1002/mnfr.201600471. https://doi.org/10.1002/mnfr.201600471
Liu, C. Y., Huang, C. J., Huang, L. H., Chen, I. J., Chiu, J. P., & Hsu, C. H. (2014). Effects of green tea extract on insulin resistance and glucagon-like peptide 1 in patients with type 2 diabetes and lipid abnormalities: a randomized, double-blinded, and placebo-controlled trial. PloS one, 9(3), e91163. https://doi.org/10.1371/journal.pone.0091163
Muñoz-Mireles, G., Mantzios, M., Schellinger, J. N., Messiah, S. E., & Marroquín, E. (2023). Mindful eating as a tool for diabetes prevention and management: A review of potential mechanisms of action. Mindfulness, 14(12), 28312847. https://doi.org/10.1007/s12671-023-02236-y
Seino, Y., Fukushima, M., & Yabe, D. (2010). GIP and GLP-1, the two incretin hormones: Similarities and differences. Journal of diabetes investigation, 1(1-2), 823. https://doi.org/10.1111/j.2040-1124.2010.00022.x
Si, J., Kang, H., You, H. J., & Ko, G. (2022). Revisiting the role of Akkermansia muciniphila as a therapeutic bacterium. Gut microbes, 14(1), 2078619. https://doi.org/10.1080/19490976.2022.2078619
Watkins, J. D., Koumanov, F., & Gonzalez, J. T. (2021). Protein- and Calcium-Mediated GLP-1 Secretion: A Narrative Review. Advances in nutrition (Bethesda, Md.), 12(6), 25402552. https://doi.org/10.1093/advances/nmab078
Wang, Y., Alkhalidy, H., & Liu, D. (2021). The Emerging Role of Polyphenols in the Management of Type 2 Diabetes. Molecules (Basel, Switzerland), 26(3), 703. https://doi.org/10.3390/molecules26030703
Yadav, H., Lee, J. H., Lloyd, J., Walter, P., & Rane, S. G. (2013). Beneficial metabolic effects of a probiotic via butyrate-induced GLP-1 hormone secretion. The Journal of biological chemistry, 288(35), 2508825097. https://doi.org/10.1074/jbc.M113.452516
Yoon, H. S., Cho, C. H., Yun, M. S., Jang, S. J., You, H. J., Kim, J., Han, D., Cha, K. H., Moon, S. H., Lee, K., Kim, Y.-J., Lee, S.-J., Nam, T.-W., & Ko, G. (2021). Akkermansia muciniphila secretes a glucagon-like peptide-1-inducing protein that improves glucose homeostasis and ameliorates metabolic disease in mice. Nature Microbiology, 6(5), 563573. https://doi.org/10.1038/s41564-021-00880-5
#GLP1 #diabetes #weightloss #turmeric #highprotein #highfiber #solublefiber #resistantstarch #avocado #olive #Healthyfats #Akkermansia #psylliumhusk #kaizennutrwell #wholefood #eat #lovetoeat