GLP-1, or glucagon-like peptide-1, is a hormone that plays a crucial role in regulating blood sugar levels and promoting weight loss. It is produced in the intestines in response to food intake and stimulates insulin production, slows down the rate at which food empties from the stomach, and suppresses appetite.
Foods that Increase the Body’s Natural GLP-1 Production:
Several foods can naturally boost GLP-1 production. These foods can support weight loss and overall gut health by promoting hormone release. Some foods that can help enhance GLP-1 production naturally include:
- Fiber-rich foods: Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can stimulate GLP-1 release in the intestines. Fiber helps slow digestion, increasing GLP-1 production and promoting fullness.
- Protein-rich foods: Protein-rich foods like lean meats, poultry, fish, eggs, and plant-based proteins can also stimulate GLP-1 release. Including protein in your meals and snacks can help regulate blood sugar levels and support weight loss.
- Healthy fats: Foods rich in healthy fats, such as avocados, nuts, seeds, and olive oil, can help support the production of GLP-1. Including these foods in your diet can help improve satiety and promote weight loss.
- Fermented foods: Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that can support gut health and enhance GLP-1 production. Including fermented foods in your diet can help promote weight loss and overall digestive health.
- Polyphenol-rich foods: Polyphenols, found in foods like berries, dark chocolate, green tea, and red wine, have antioxidant and anti-inflammatory properties that can support gut health and weight loss. Including polyphenol-rich foods in your diet can help promote GLP-1 production and support overall well-being.
GLP-1 Medications:
Several medications that mimic the effects of GLP-1 have been developed to help individuals with obesity or type 2 diabetes lose weight. These medications work by increasing insulin release, reducing glucagon secretion, and slowing down gastric emptying, leading to decreased appetite and food intake. These effects reduce calorie intake and improve satiety, and in type 2 diabetes they improve blood sugar control. Some of the GLP-1 medications currently available include:
- semaglutide (Ozempic and Rybelsus for type 2 diabetes, Wegovy for weight loss)
- liraglutide (Victoza for type 2 diabetes, Saxenda for weight loss)
- exenatide (Byetta)
- dulaglutide (Trulicity)
- orforglipron (Foundayo), an oral GLP-1 agonist approved for weight management
There are also medications that not only activate GLP-1 but also activate GIP (glucose-dependent insulinotropic polypeptide) receptor. GIP helps stimulate insulin release after eating when blood glucose is high and helps with fat metabolism and energy balance. Tirzepatide (Mounjaro for type 2 diabetes and Zepbound for weight loss and obstructive sleep apnea) is a dual GIP and GLP-1 receptor medication.
These medications can result in significant weight loss for many individuals. Unfortunately, when discontinued, many people regain weight. This can be very frustrating, resulting in continued use of medication even after weight loss is attained. Newer studies and protocols are important for identifying ways to reduce the ongoing need for GLP-1 medication.
Side Effects of GLP-1 Medications:
While these medications can be effective in aiding weight loss, they also come with potential side effects such as nausea, vomiting, diarrhea, and pancreatitis. Additionally, some individuals may not be able to tolerate these medications due to gastrointestinal issues or other health concerns.
Among the GLP-1 medications, liraglutide (Victoza) and semaglutide (Ozempic) are known to have more side effects compared to others. Some common side effects of liraglutide include nausea, diarrhea, vomiting, constipation, and abdominal pain. On the other hand, semaglutide may cause similar gastrointestinal side effects, as well as headache, dizziness, and fatigue.
Exenatide (Byetta) is another GLP-1 medication that may cause side effects such as nausea, vomiting, diarrhea, headache, and dizziness. While these side effects are generally mild and tend to improve over time, discuss any concerns with your healthcare provider.
It is worth noting that individual experiences with medication side effects can vary, and some people may not experience any adverse reactions at all. Your provider may adjust the dose. Always be aware of potential side effects and report any unusual symptoms to your healthcare provider promptly.
Who Should Not Use GLP-1 Medications:
Certain conditions may preclude the use of GLP-1 medications, so discuss any underlying health concerns with your healthcare provider before starting these medications. Some conditions that may contraindicate the use of GLP-1 medications include:
- Personal or family history of thyroid cancer: GLP-1 medications have been associated with an increased risk of thyroid tumors, so individuals with a history of thyroid cancer or a family history of thyroid issues may not be suitable candidates for these medications.
- Pancreatitis: GLP-1 medications have been linked to an increased risk of pancreatitis, so individuals with a history of pancreatitis or other pancreatic issues should use caution when considering these medications.
- Severe gastrointestinal disorders: Individuals with severe gastrointestinal disorders, such as inflammatory bowel disease or gastroparesis, may not be able to tolerate GLP-1 medications due to the potential for exacerbating gastrointestinal symptoms.
- Pregnancy or breastfeeding: The safety of GLP-1 medications during pregnancy and breastfeeding is not well established, so women who are pregnant or breastfeeding should consult with their healthcare provider before starting these medications.
- Allergies or sensitivities to the medication: Some individuals may have allergies or sensitivities to ingredients in GLP-1 medications, which can cause adverse reactions and may preclude use of these medications.
- Eating disorders such as anorexia nervosa or bulimia may preclude the use of these medications.
Before starting any new medication, including GLP-1 medications, thoroughly discuss your medical history, current medications, and any potential risk factors with your healthcare provider. Your healthcare provider can help determine if GLP-1 medications are appropriate for you based on your individual health needs and circumstances.
GLP-1 Supplements:
Unlike GLP-1 medications, natural supplements like the Pendulum GLP-1 probiotic, Polyphenol Booster, and Gut Fuel Daily are generally well tolerated and typically don’t cause significant side effects. These supplements support weight loss and overall gut health in a more natural, gentle way.
Using GLP-1 supplements can enhance the effect of a diet high in GLP-1-supporting foods. The downside of the natural supplements is that they are not as potent as medication for weight loss. In addition, neither supplementation nor medication to support GLP-1 production can work in isolation from addressing a poor diet or nutrient status.
One option for natural GLP-1 supplement support is the Pendulum product line. The Pendulum GLP-1 probiotic contains strains of bacteria known to produce GLP-1 in the gut. By promoting natural GLP-1 production, this probiotic can help regulate blood sugar levels and support weight loss.
In addition to the GLP-1 probiotic, the Pendulum Polyphenol Booster is another supplement that can aid in weight loss. Polyphenols are plant compounds shown to have antioxidant and anti-inflammatory properties, as well as potential benefits for weight management. By adding this booster to your daily routine, you can support gut health and metabolism.
Finally, Pendulum’s new Gut Fuel Daily supplement is specially formulated to support gut health and promote weight loss. By providing a blend of prebiotics, probiotics, and digestive enzymes, Gut Fuel Daily can help improve digestion, nutrient absorption, and overall gut function, leading to better weight management.
Other natural supplements can also support the body’s natural GLP-1 production. Natural supplements, including the Pendulum products, may be good options for individuals transitioning off of GLP-1 medication.
Summary:
Ultimately, choose between medication and natural supplements for weight loss in consultation with a healthcare provider, based on your health needs and preferences. Weigh the potential benefits and risks of each option to determine the most suitable approach for achieving and maintaining a healthy weight. Also include an overall plan to address diet, exercise, sleep, and stress management as part of a broader strategy to balance the body’s metabolism, along with appropriate testing.
Visit your provider for GLP-1 medication assessment and prescription. If you are already on GLP-1 medication and require support to address diet, sleep, exercise, and stress management, you can contact me for a free discovery call:
To learn more about/order Pendulum’s natural GLP-1 support, visit my practitioner GLP-1 Support Protocol in Fullscript:
I am a Master’s prepared RN, National Board-Certified Health & Wellness Coach, Board-Certified Functional Wellness Coach, Functional Diagnostic Nutrition Practitioner, and Certified Gluten-Free Practitioner. I help people fix their chronic inflammation & pain with in-home lab testing, client assessments, personalized natural healing protocols, and online coaching to help them move from pain to peace so that they feel better, move better, and live better.