GLP-1 has been hailed as a game-changer in diabetes and obesity management. Fueled by their weight-loss potential, GLP-1 drugs like Wegovy and Ozempic have experienced a surge in popularity, with many turning to them for weight reduction. Interestingly, GLP-1 is a hormone naturally produced in the gut after a meal. It has several important functions in the body, including:
-
Insulin Regulation: This can help regulate blood sugar levels by prompting the pancreas to release insulin when blood sugar rises after eating.
- Delayed gastric emptying: GLP-1 slows down the rate at which food leaves the stomach and enters the small intestine. This allows for a more gradual release of nutrients into the bloodstream and can contribute to feelings of fullness for longer.
- Promoting satiety: GLP-1 signals the brain to reduce appetite, helping you feel satisfied and less likely to overeat.
How to naturally boost GLP-1
Regular Exercise- Regular physical activity, particularly aerobic exercise has been shown to increase GLP-1 levels. Regular aerobic exercise, like running, cycling, or swimming, can boost GLP-1 production and elevate your overall well-being. This includes better sleep, improved mood, and increased energy levels.
Protein-Rich Foods- Lean protein-rich foods such as fish, chicken, and beans can help promote GLP-1 production. Some studies suggest that consuming 1.2 - 1.6 grams per kilogram of body weight per day, can be beneficial for GLP-1 production and overall metabolic health.
High-Fibre Foods- Soluble fibre, often found in oats, legumes, fruits, and vegetables is fermented by gut bacteria, contributing to GLP-1 release. Including a variety of soluble fibre-rich foods in your diet is a simple yet effective way to support your overall wellbeing and weight loss goals.
Slow-Digesting Carbohydrates- Opting for complex carbohydrates such as wholegrains, legumes and non-starchy vegetables can help regulate blood sugar and potentially stimulate GLP-1. Swapping out refined carbohydrates like white bread and rice can help to provide sustained energy release, leading to a slower release of glucose into the bloodstream.
Foods that support short-chain fatty acid production- When gut bacteria feed on dietary fibre, they produce postbiotics which contain short-chain fatty acids (SCFA) such as acetate and butyrate. These SCFAs can stimulate cellular activity in the gut to release GLP-1. An easy way to add a serving of postbiotics to your day is with P3 Gut Builder. This triple-action postbiotic tonic is deliciously easy to enjoy as a daily health shot or can be added to water, juice or smoothies.
