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Which Hormone is Keeping you Fat?   

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How to regulate GLP1 naturally

Vicki Witt

GLP-1 agonists like Ozempic  (Semaglutide) have become a very popular way to lose weight. But a better option is to regulate GLP-1 naturally.







What is GLP-1?

  • Triggering a release of insulin from the pancreas. Insulin’s job is to move glucose from the blood to the parts of the body that need it for fuel.

  • Blocks the secretion of glucagon. Glucagon is a hormone that raises blood sugar.

  • Slows stomach emptying so less glucose is released into the blood stream

  • Increases satiety

So you can see how it plays an important role in weight loss.





What do GLP-1 agonist drugs do?


GLP-1 agonists like Ozempic mimic the actions of natural GLP-1. These drugs were originally developed as medication for Type 2 diabetes because of their role in managing blood sugar. But it was found that they also helped people to lose weight.


What are the issues with these drugs?



If you are taking this medication for weight loss, you’ll have to keep taking it in order to maintain your weight. If you suffer from side effects this can be a daunting proposition.


Fortunately, there is an alternative.


Boost GLP-1 with these foods

Eating anything will temporarily increase GLP-1 levels. But the key is to eat foods which are slow digesting so they boost GLP-1 levels over time. Fortunately there are several healthy foods that do this. Another advantage to getting GLP-1 from foods is that some of these foods also boost other hormones which decrease hunger or promote satiety. 





Healthy Fats

Foods like fatty fish (salmon), olive oil, avocados and nuts help to naturally increase GLP levels. These foods contain monounsaturated fats or Omega-3 fatty acids  which have been shown to increase GLP-1 levels more than saturated fats found in red meat and dairy.


Lean Protein

A recent study found that GLP-1 levels are elevated after a high protein meal. This may explain why people who eat more protein report higher satiety levels and eat less overall. Protein is also important when trying to lose weight as it helps to maintain muscle mass and metabolism. 


Choose foods like chicken, fish, turkey, eggs and lean beef to increase GLP-1 levels. 


Soluble Fiber

Soluble fiber helps to stimulate the release of GLP-1. Soluble fiber can’t be digested in the small intestine, but it is digested by bacteria in the large intestine. This process means that GLP-1 is released over time so you stay satisfied for longer.


But make sure that you are adding soluble and not insoluble fiber to your diet. Insoluble fiber can’t be digested and does not have the same benefits.


Some foods that are good sources of soluble fibre are black beans, kidney beans, brussel sprouts, broccoli, avocados, apples, flax seeds, and oats. 





Some Supplements Increase GLP-1

Ideally natural stimulation of GLP-1 release comes from food but in some cases supplements can also help. However, check with a health care provider or nutrition professional (like me) before adding supplements. Some can interfere with medications or may not be indicated for some health conditions.


Curcumin

Studies have shown that curcumin, the active ingredient found in turmeric may aid in the secretion of GLP-1. It has been found to help maintain blood sugar balance in type 2 diabetics. 


Ginseng

Ginseng is another supplement that helps with blood sugar balance. One study found that this may be due to ginseng’s ability to stimulate GLP-1 secretion.


Psyllium

Psyllium is a supplement most often used to increase soluble fiber intake. So if you find it difficult to get enough soluble fiber from food this may be a good solution. But be careful as some people report IBS like symptoms like gas and bloating when taking psyllium.





Exercise Can Help Boost The Effects of GLP-1

Exercise can help to increase the diversity of the gut microbiome. This may help to reduce GLP-1 resistance, meaning that GLP-1 is more likely to do its job.


Moderate and high intensity exercise seemed to have the most benefit in increasing GLP-1 levels in subjects without Type 2 diabetes, but did not have the same effect on patients with type 2 diabetes. Exercise plays an important function in regulating type 2 diabetes so should not be ignored.


Combined approach

A combined approach that uses both food and exercise may be the most effective way of increasing GLP-1 levels naturally. Other habits like longer mastication (chewing) can also have benefits. Portion sizes, a balance of protein, carbs and fats, and meal timing are also key for optimizing blood sugar balance and boosting fat loss.





Summary

Improving GLP-1 levels naturally is one area that can help with weight loss. Many of the foods, supplements and other interventions listed  also help to  balance other hormones.. I will provide you with your ideal blueprint to suit you and your body chemistry so that you know what to eat, when to eat, in what balance, and how much.


Book a call to find out how I can help.






Warm wishes,


Vicki Witt Nutrition and Weight Loss






Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏| www.vickiwittweightloss.com


About Vicki:

Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.

  

ATMS
Nutrition society of Australia

Certified and Registered Nutritionist




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