By Dr. Yvette-Marie Pellegrino
Beaufort Memorial Lady’s Island Internal Medicine
Today, people who deal with being overweight or obese and have diabetes have a new way to lose weight and gain control over their condition.
When other efforts fail, glucagon-like peptide-1 (GLP-1) drugs, such as Ozempic and Wegovy, may be able to help.
This new medical weight loss approach has been a lifeline to many who have struggled to lose weight and manage diabetes – however, many want to avoid potential GLP-1 side effects, wanting instead to boost their body’s GLP-1 naturally, with lifestyle and diet changes.
GLP-1 is a natural hormone made by your body. When you eat, your body releases the hormone into your gastrointestinal tract. There, it encourages your pancreas to release insulin. As insulin moves through your body, it lowers your blood sugar and boosts your energy levels by helping glucose move into your cells.
If you have Type 2 diabetes, your body either doesn’t make enough insulin or resists its effects. This results in dangerously high blood sugar. Medications like Ozempic contain ingredients that mimic natural GLP-1 hormones. Thanks to this imitation hormone, you get increased insulin, which helps control your blood sugar levels.
Additionally, the hormone helps with weight loss by doing the following:
- Causing your stomach to empty at a slower pace
- Helping your brain feel hungry less often
To give your body even more GLP-1, make healthy lifestyle choices.
Finding GLP-1 in the kitchen
The foods you eat affect your ability to lose weight and manage diabetes. Some foods help to keep GLP-1 working or encourage the release of more of the hormone into your body.
Food types that help you keep plenty of weight-managing hormones in your system include:
- Fats — Healthy fats, such as omega-3 fatty acids and monounsaturated fats, increase your body’s release of GLP-1. These fats also help your stomach remain full for longer, so you eat less every day. You can find these fats in fatty fish (salmon, tuna, etc.), olive oil, walnuts, avocados and chia or flax seeds.
- Fiber — When you eat lots of fiber, your body absorbs carbohydrates and fats more slowly. This means sugar moves through your bloodstream for a longer period of time before going into other body parts, which increases GLP-1 production. Great sources of fiber include whole grains, fruits and vegetables, legumes and seeds.
- Protein — Eating protein has many benefits, including helping you feel full faster and releasing GLP-1. You can get your protein fix from lean meats, eggs, yogurt, beans, fish, chicken and more.
For the biggest bang for your buck, take small bites, eat slowly and regularly throughout the day, and avoid eating at least two hours before going to bed. These little steps seem to help with GLP-1 production and lead to improved weight loss and blood sugar control.
The role of exercise and sleep
Staying active can help you manage your weight and, according to the American Diabetes Association, lower your blood sugar levels. Regular exercise may also boost the amount of GLP-1 in your body.
The secret is to make sure you exercise with enough intensity. Moderate- and high-intensity exercise seems to lead to more GLP-1 in the body, while it’s unclear if light exercise does the same. Aim for at least 150 minutes of moderate-intensity exercise for good health.
Being sleep deprived can delay peak GLP-1 levels. Getting enough high-quality sleep should boost your hormone production and help you gain better control over your weight.
Adults should get seven to nine hours of sleep every night. To improve your odds of good sleep, hit the hay at the same time every night, avoid eating large meals before bedtime and turn off all screens at least half an hour before going to bed.
Is natural GLP-1 enough?
A healthy diet, good sleep and regular exercise can all help protect your heart, bones, muscles and organs. They can also help you get the most out of GLP-1 medication.
Unfortunately, boosting your body’s natural production of GLP-1 doesn’t guarantee good health.
Increasing your body’s GLP-1 production offers potential benefits and none of the negative side effects of medication, however, natural GLP-1 only improves weight and diabetes management by a small amount. When this increase doesn’t help you achieve your weight and health goals, talk with your provider about other treatment options.
Yvette-Marie Pellegrino, M.D., FAAFP, is a board-certified obesity medicine specialist with Beaufort Memorial Lady’s Island Internal Medicine.
