In this article, we’ll explore ways to support your body’s natural GLP-1 production, foods to avoid when using a GLP-1 or Semaglutide like Ozempic, and tips for preventing weight regain when coming off GLP-1 medications.
Dietary Recommendations
Focus on protein
Protein is necessary for muscle growth and repair, but did you know that it can also help stimulate GLP-1 production? Studies have shown that eating a balanced diet with a higher protein composition enhances natural GLP-1 better than a diet higher in fat or carbohydrates. Evidence also suggests that the order in which you consume the foods on your plate may have an impact on GLP-1 as well. For instance, consuming protein before carbohydrates can enhance natural GLP-1 secretion and improve insulin response. Drinking a protein shake before meals has even been shown to reduce postprandial blood sugars and increase GLP-1 response in people with type 2 diabetes.
Choose healthy fats
The types of fats you eat can also influence GLP-1 production. One study found that olive oil induced a stronger GLP-1 response than butter in both healthy individuals and patients with type 2 diabetes. This suggests that replacing saturated fat with healthier unsaturated fats could have a positive impact on GLP-1 and metabolic health.
Avocados, olive oil, fatty fish, nuts, and chia seeds are excellent sources of healthy unsaturated fats.
Eat fermentable fiber
The bacteria in your large intestine breaks down certain types of fiber into short chain fatty acids (SCFAs), which are known to stimulate GLP-1 production. This process also triggers a hormone called PYY, which acts as a natural appetite suppressant.
Examples of fermentable fibers include polyphenols found in fruits & veggies; beta-glucan in barley, rye and oats; dextrin in wheat; oligosaccharides in beans, peas, and lentils; and pectin in apples, pears, and green bananas.
Support a Healthy Gut with Polyphenols
Your gut microbiome is closely connected with GLP-1 production. A strain of beneficial bacteria known as Akkermansia muciniphila has been shown to secrete a protein that stimulates GLP-1 production. Studies show that increased presence of A. muciniphila in the gut microbiome is associated with reduced body fat and improved glucose tolerance. This microbe LOVES polyphenols, and one of the best ways to help it thrive is to eat lots of bright red or purple fruits and veggies – particularly bilberry, concord grapes, and cranberry extract, along with green tea, coffee, and chia seeds.
Fun fact: Goode Health is an excellent source of polyphenols, with over 400 mg per scoop from 11 different foods in the fully boosted product!
Lifestyle Factors for Optimizing GLP-1
Get 7-9 hours of sleep per night
Sleep deprivation can impair your body’s response to GLP-1, making it less effective at regulating blood sugar levels and appetite.
Manage Stress
Chronic stress leads to high levels of cortisol, a hormone that can interfere with GLP-1 secretion. Incorporating stress management techniques such as mindfulness and meditation can help keep cortisol levels in check.
Exercise
Studies have shown that regular exercise can increase natural GLP-1 levels and support blood glucose control. Resistance training in particular can also help prevent bone loss and muscle wasting in people who take GLP-1 medications.
Supplements that Support GLP-1 Production
Amarasate
Amarasate is an extract from bitter hops flowers cultivated in New Zealand. A study in healthy men showed that Amarasate was effective in stimulating production of gut hormones (GLP-1, CCK, and PYY) that play a role in appetite and metabolism. Additional clinical trials showed that Amarasate was associated with reduced hunger in fasting men, and reduced hunger and cravings in fasting women.
Berberine
Berberine is a naturally occurring compound found in goldenseal, barberry, and similar plants that is known for its ability to lower blood glucose and potentially reduce harmful bacteria in the gut. A meta-analysis of 12 randomized controlled trials found that berberine moderately but significantly reduced body weight, BMI, waist circumference, and C-reactive protein. Berberine shows promise as a supplement to support metabolic health, but more research in humans is needed in order to determine its impact on GLP-1.
Quercetin
This powerful flavonol can be found in citrus fruits, green leafy vegetables, nuts, apples, cocoa, tea, red wine, and Goode Health!. Quercetin’s strong antioxidant and anti-inflammatory properties have been linked to numerous health benefits such as reduced blood pressure and cholesterol, improved endothelial function, decreased hyperglycemia, prevention of age-related diseases, and more. It has also been shown to increase GLP-1 secretion.
Curcumin
Curcumin, a component of turmeric, is known for its antioxidant and anti-inflammatory properties. Several animal studies suggest that it may also help increase GLP-1 secretion, but more human studies are needed to confirm these effects.
Foods to Avoid to Optimize GLP-1
Certain foods can be counterproductive to your weight loss goals, and some ingredients can even directly interfere with GLP-1 function. To maximize the benefits of GLP-1, it’s best to avoid the following foods:
- Highly processed foods (desserts, salty and starchy snacks, fast food)
- Carrageenan, a common ingredient used to thicken dairy products, has been shown to inhibit GLP-1 secretion
- Sugary beverages (soda, sweetened fruit juices, sports drinks, sweet cocktails)
- Foods high in saturated fats (butter, fried food, red meat)
Preventing Weight Gain when Coming Off of GLP-1 Medications
Rebound weight gain is a common concern for people who are coming off of GLP-1 medications. Recent research suggests that gradually tapering off the medication while maintaining healthy dietary and lifestyle habits is key to avoiding weight regain. I encourage my patients to think of GLP-1 medications as tools that can make it easier to build healthy habits, rather than crutches to rely on. By following a healthy diet while you’re on the medication, your tastebuds will adjust to prefer more nutritious foods over saltier or sweeter options, and this effect can last even after the medications are gone.
