GLP-1, Friend or Foe: Part 2 (DIY GLP-1!)
Hello friends!
I’m back today to finish up our discussion on GLP-1. Last week we talked about GLP-1 medications, their effects, and how to support your system if you are on one. Today, I’m talking about the hormone GLP-1 that your body produces naturally, how to effectively stimulate it, and best practices for getting the natural results you want.
Let’s review quickly! What is GLP-1? It’s the hormone called “glucagon-like peptide-1” and it is produced primarily by cells in your small intestine. It is stimulated when you eat food (particularly protein!) and sends signals to the pancreas to release insulin into the bloodstream. So effectively, GLP-1 lowers your blood sugar, and curbs your hunger signals because it lets your brain know that you are satisfied. The GLP-1 hormone only lasts for a few minutes in the body before enzymes come in to start breaking it down.
Knowing that, how can we work to support and stimulate natural GLP-1 production in your system? Healthy blood sugar support is the answer! There are a few simple and great ways, through both lifestyle habits and nutritional support. Let’s start with nutrition!
We can make sure, firstly, that the foods you are eating support GLP-1 release. Focusing on protein activates GLP-1 more than carbs or fat. Fiber is also very important because it helps you feel full for longer, and slows down digestion, which will regulate GLP-1 release. Additionally, fiber is very good for the bacteria in your gut, which also supports GLP-1 production. The other two pieces are to focus on omega-3s, especially from fish, and on bitter foods and herbs. Examples of bitters are things like arugula, cruciferous veggies, citrus, and ginger. These activate the digestive system, including GLP-1.
There are also great whole food supplements that support healthy GLP-1 function. Standard Process recommends four products for general GLP-1 support. These are high concentrations of whole foods, so they are giving you the concentrated active amount of food that will help modulate GLP-1 release.
Whole Food Fiber is a powder product that can be added to any shake or drink. As I mentioned above, fiber is a great tool for keeping your digestion moving, clearing your intestinal tract, feeding the good bacteria in your gut, and stabilizing your blood sugar. If you are finding it hard to eat enough fiber, this is a great way to supplement that.
Glucose Assist is another powder product to add to shakes and drinks, specifically designed to help regulate blood sugar levels in the body. Healthy blood sugar levels are one of the key factors for keeping other metabolic hormones like GLP-1 properly regulated. This product has slow digesting carbohydrates and protein, and helps your body to have a more stable metabolic response. And, it comes in chocolate or vanilla flavors!
Digest Forte is actually an herbal product. It is a combination of herbs that support the activation of gastric juices, including bile, and it also supports healthy elimination. Healthy digestion is the basis for healthy metabolic response, which is exactly what helps to regulate GLP-1.
Tuna Omega-3 Oil is the final recommendation. This is a fantastic fish oil product, and has great levels of EPA and DHA omega-3s to bridge any gaps in the diet. Omega-3s are important for a lot of reasons (more on that another time!) but particularly as inflammatory support, and to help modulate the glucose response.
It may come as no shock to you that the lifestyle habits I’m going to recommend are very familiar! I want you to focus on getting movement, particularly strength training a few times a week, and walking. This is a huge boost to your metabolism and helps to keep your blood sugar stable and responsive. You also need to be getting consistent sleep. Morning sun, and a dark cool room at night are simple places to support that! Your circadian rhythm (see definition below) helps to regulate your endocrine system, which is where your hormones come from. The regular supported activity of any hormone in your body is going to benefit from a stable circadian rhythm. Similarly, practicing breathing will help your body set to its “rest and digest” state, which will, in turn, activate your digestion and therefore GLP-1 release. As a reminder, proper breathing (which you can read about here) is actually great support for fat loss as well. Lastly, staying hydrated will hugely benefit your digestion in general. And healthy digestion is the basis for all healthy individuals!
Realistically, stimulating natural GLP-1 release is not particularly complicated. It involves doing the things we know are good for us, on a regular basis and sticking to it. We can add some additional support in the form of whole food concentrate supplements when necessary, but there are simple ways to start supporting healthy GLP-1 function on a daily basis. I am happy to help guide you through any changes, or help you decide if and which supplements may make sense for you. Call (208) 466-4580 to schedule a consultation (only $49!).
Cheers to your better health,
Abbey Jones, BS, CNC, CTWFN
P.S. Why is it “glucagon-like”, you might ask? Glucagon is the hormone that is activated when your blood sugar gets low, and helps your body release its stored sugars (coincidentally, this is also good for weight loss, promoted by fasting). Glucagon and GLP-1 come from the same base structure, though they differentiate into their individual purposes. Why does it matter that the GLP-1 hormone breaks down so quickly in your body? Well, remember last week (if you missed it click here) when I told you that the half life of GLP-1 medications is 7 days? This is a significant change for your body to respond to. If the response of the hormone is only designed to stay in your system for minutes at a time, but the medication is there, activating that signal for weeks, it’s easier to see where those side effects might come from. This is where I hope you’ll try a natural way first. Give us a call and let us help. Cheers!
Circadian Rythm: You body’s internal 24-hour biological clock that regulates the cycle of sleeping, waking, hormone release and other vital functions.
Image by Fuzzy Rescue from Pixabay