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By now if you haven’t heard of the hottest medications on the market - GLP-1 Agonists - known by names like Wegovy and Ozempic, you might be living under a rock.
But…what are they?
This medication was originally developed to help people manage their Type 2 Diabetes.
GLP-1 Agonists work by mimicking a peptide your body makes naturally (GLP-1) that tells your brain that you are full and signal you to stop eating.
Basically, they enhance insulin secretion, curbs appetite, and slows stomach emptying, leading to reduced food intake and eventually weight loss.
Obviously, weight loss was a noticeable effect, so doctors began prescribing it to help people lose weight.
Your body creates a small amount of GLP-1 (along with other hormones like Leptin) when you eat to signal you are full.
The medication gives you a much higher amount of GLP-1 all at once than your body would naturally make.
For some, their bodies are resistant to these satiety signals, and they can have trouble feeling full or knowing when to stop eating.
That’s problematic obviously because you’ll eat way more calories than you need, causing weight gain, as well as throwing off your blood sugar and insulin balance, leading to pre-diabetes.
So a medication like GLP-1 can help folks reduce their appetite and avoid overeating.
Which sounds great, right? But, like with any other medication, there are side effects like nausea and gastrointestinal issues. Plus, there hasn’t been any study of how this will affect people long term.
They also don’t do anything about the underlying psychosocial or physiological issues, like a sedentary lifestyle or an unhealthy relationship with food.
Which if you’ve been here for a while you know that’s where the real healing is.
Are GLP-1 Agonists good or bad?
Well, they're neither. They are a tool, and like a hammer it all depends on how you use it.
In my opinion, GLP-1 Agonists are a tool that can be used to help manage the immediate issues of overeating and excessive weight, while focusing on making foundational diet and lifestyle changes.
I get it - doing the work to change your nutrition and exercise and sleep and stress can feel impossible while your appetite is out of whack and you haven’t dealt with why you turn to food for comfort.
These medications can help you feel more in control so you can start to do that work, and I think that is really valuable.
Where it becomes a problem is when people use these medications (any medications, really) as a long-term solution.
(I do really worry that there could be some serious side effects for someone who stays on this medication for years and years.)
There needs to be an end-point that you and your doctor discuss, and a plan to address diet and lifestyle habit issues along the way.
Because THAT is the long term solution.
Medications don’t cure health issues. They provide relief from symptoms for sure, but they do not address the root cause.
So, maybe you’ve been curious about these medications, but might like to try some more natural ways of improving your GLP-1 levels first.
10 ways to increase GLP-1 naturally
1. Eat more fiber-rich foods 🥦🍠
Soluble fiber (like in avocados, flaxseeds, chia seeds, and legumes) stimulates GLP-1.
Prebiotic fiber (onions, garlic, leeks, asparagus) feeds gut bacteria that enhance GLP-1 release.
2. Prioritize protein at meals 🍗🥚
Protein, especially from eggs, fish, meat, and dairy, increases GLP-1 levels.
Whey protein and casein (from dairy) are particularly effective.
3. Eat more healthy fats 🥑🐟
Omega-3s from fish (salmon, sardines) and monounsaturated fats (olive oil, avocados, nuts) enhance GLP-1 response.
4. Try intermittent fasting ⏳
Fasting and time-restricted eating can naturally stimulate GLP-1 and improve insulin sensitivity.
5. Reduce processed carbs & sugar 🚫🍩
Excess sugar and refined carbs blunt GLP-1 production. Stick to whole, unprocessed foods.
6. Exercise regularly 🏋️♂️🚶
Strength training and HIIT workouts have been shown to increase GLP-1 levels.
Even daily walks help!
7. Optimize gut health 🦠
A healthy microbiome plays a big role in GLP-1 production.
Fermented foods (kimchi, sauerkraut, yogurt, kefir) can help.
8. Get enough sleep 😴
Poor sleep disrupts hunger hormones, including GLP-1. Aim for 7-9 hours of quality sleep per night.
9. Manage stress 🧘♂️
Chronic stress lowers GLP-1 levels.
Deep breathing, meditation, and time in nature can help.
10. Drink coffee or green tea ☕🍵
Both caffeine and polyphenols in coffee and green tea can naturally stimulate GLP-1.
Diet and lifestyle habits can have a big impact on your GLP-1 and other satiety hormone levels.
But I fully understand that for some, it can be really intimidating to try and make big, lasting changes without a little help.
That’s what I’m here for. If you’re on a GLP-1 Agonist or not, we can figure out the right mix of healthy diet swaps, lifestyle habits, support and accountability that YOU need to lose weight and get your energy back.
If you are considering a GLP-1 or other weight loss medication, please discuss any questions with your doctor, and make sure whatever you do, it comes with a plan to work on diet and lifestyle, and that you come up with an off-ramp plan together.
Ready? Let’s go!
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