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How to Increase Your GLP-1 Naturally

Published

Mar 29, 2024

Top Tips On How to Increase Your GLP-1 Naturally

Healthy Salad
Healthy Salad
Healthy Salad

GLP-1, also known as glucagon-like peptide 1, is a hormone that helps to manage stubborn weight and sugar levels. With the prevalence of obesity on the rise, many are seeking to understand the role of hormones in weight gain. 

While there are medications available to increase GLP-1, there are also ways the hormone can be triggered naturally. Read on as we discover what GLP-1 is, its benefits, and ways it can be naturally increased.

Woman With Low GLP-1 Vs High GLP-1

What’s GLP-1? 

GLP-1 is an intestinal hormone secreted by the intestinal L-cells after food intake.¹ This hormone has notable benefits to our metabolism and works by the following mechanisms:

  1. Manages insulin and glucagon levels: GLP-1 stimulates insulin secretion (the sugar-absorbing hormone) and inhibits glucagon secretion (the sugar-releasing hormone). Insulin and glucagon are the two main hormones responsible for maintaining normal sugar levels in the body.¹ Sufficient levels of GLP-1 may help keep your blood sugar levels in check.²

  2. Decreases gastric emptying: Gastric emptying simply means putting the brakes on your food’s journey from the stomach to the first part of the small intestine. GLP-1 will delay stomach emptying.¹ Slow stomach emptying helps the body absorb nutrients at a more even pace. 

Benefits of GLP-1  

The two main benefits of GLP-1 are its ability to help with weight loss and in managing Type 2 Diabetes — let’s discuss both. 

Helps with Weight Loss

Obesity is a real threat to people's lives. It’s responsible for several ailments, including diabetes, heart disease, and sleep apnea, and may even contribute to cancer growth.³ Cutting weight by at least 5% to 10% results in health improvements, as well as an enhancement in your overall quality of life. 

If you’re grappling with excess weight, boosting your GLP-1 might be a great solution for you. GLP-1 can help you manage excess weight due to its ability to delay gastric emptying.⁴ This reduces your appetite, food intake, and hunger, and you’ll start to feel more full.⁵

Helps in Managing Type 2 Diabetes

The prevalence of Type 2 Diabetes over the years has been significantly increasing. Although it has multiple available treatments, some of the available medicines have the negative side effect of increasing weight.⁶ GLP-1 is a unique method of managing Type 2 Diabetes. The hormone effectively lowers blood sugar levels and has various benefits outside of glucose control.⁶

Managing Type-2 Diabetes Using GLP-1

How to Naturally Boost GLP-1 

Elevating your GLP-1 levels naturally requires a mix of dietary and lifestyle changes. Here are a few tips. 

Maximize Your Protein Consumption

Proteins are a great way to naturally boost your GLP-1.⁷ Foods that are a great source of protein are poultry, meat, fish, beans, legumes, nuts, and tofu. You can also use protein powders as an addition to your diet if you aren’t meeting your protein requirements. However, be sure to check the ingredients list for any nasty additives and added sugars. Protein is a useful addition as it helps to trigger the release of GLP-1.⁷

Enrich your Diet with Fermentable Fibers

Fermentable fibers represent a class of fibers that gut bacteria can break down into short-chain fatty acids. Evidence shows that these short-chain fatty acids stimulate GLP-1 secretion.⁷ Fermentable fibers also reduce food intake and weight gain.⁸ You can easily incorporate fermentable fibers into your diet by enjoying foods like oats, barley, legumes, fruits (especially citrus), and most vegetables.⁹ 

Add Some Healthy Fats to Your Meals

Fats are mainly classified as either saturated or unsaturated. Unsaturated fats are healthy fats that help keep your cholesterol levels in check and lower your risk of heart disease. Foods that are good sources of unsaturated fats are nuts, olive oil, avocados, and fatty fish.¹⁰ Studies have shown that these fats may boost your GLP-1.¹¹

Saturated fats, which are less healthy fats, are linked to high cholesterol and heart disease. Saturated fat is the fat found in animal products and coconut oil. It’s important to ensure you aren’t exceeding the recommended daily intake of saturated fat, which in the USA is 10% or less of your daily calories.¹²

Add Fermented Foods to Your Diet

Fermented foods contain probiotics, which are micro-organisms such as bacteria that support our gastrointestinal system (our gut). Probiotics can be beneficial to support your gut health, but they also can increase GLP-1 levels.¹³ Sources of probiotics may include yogurt, cheese, sauerkraut, kimchi, tempeh, miso, and fermented grains such as sourdough bread.¹⁴

Enjoy Sugary Treats in Moderation

Most of us have a soft spot for sugary foods, whether cookies, pastries, sodas, juices, or ice cream. But consuming these foods without moderation is detrimental to your health. They may contain added sugars that may aggravate the risk of contracting cardiovascular diseases, diabetes, liver diseases, and obesity.¹⁵ Habitual, high-added consumption of added sugars may also contribute to decreased GLP-1 levels.¹⁶

Sugary Foods That Lower GLP-1

Use Natural Herbs and Supplements

There are some natural herbs and supplements that may also assist you in producing more GLP-1. Berberine is a natural compound that is found in the roots, stems, and barks of trees such as Oregon grape, turmeric, barberry, and goldenseal.¹⁷

Berberine has long been used to treat inflammatory disorders, wounds, tumors, skin diseases, and digestive and respiratory ailments.¹⁷ Studies have also proven its effectiveness in increasing GLP-1 production,¹⁸ making it a promising supplement for the management of Type 2 Diabetes and weight loss. Other natural compounds that have shown effectiveness in increasing GLP-1 production¹⁹ are curcumin (the active compound in turmeric), cinnamon, and resveratrol, which is an antioxidant found in grapes.²⁰

Just a heads up, though: berberine may have some side effects like constipation and diarrhea,²¹ so it's essential to consult your healthcare provider on how much berberine you may take. Also always check whether — and how — supplements interact with any medications you’re taking. 

You may find berberine in different forms, such as capsules, tablets, liquids, or powders. But if berberine isn’t your cup of tea, how about you try curcumin? Curcumin is a substance obtained mainly from the spice turmeric.²² Adding turmeric to your spice list may lead you to greater GLP-1 levels. Curcumin supplements are also available at most supermarkets.

Get Enough Sleep

Numerous pieces of evidence have documented that hormones may be negatively impacted when a person doesn’t get a good night's sleep.²³ Lack of sleep will also decrease insulin sensitivity and may contribute to obesity and weight gain. This is because when a person is tired, they tend to crave higher-calorie foods for more energy.²³ Aim to sleep the recommended 7-8 hours per day.²⁴

Begin a Daily Exercise Routine

Physical inactivity may cause an accumulation of visceral fat, which may cause GLP-1 resistance.²⁵ Beginning a physical exercise routine may assist in getting rid of this fat and improve GLP-1 secretion and functioning.²⁵ Exercise doesn’t have to be complex. If you’re just beginning, taking a 30-minute walk in the morning and hitting 150 minutes per week is a good start.²⁶ It will improve insulin sensitivity, help you manage your weight, improve your heart health, and support your mental well-being.

Jogging to Increase GLP-1 Levels

Limit Stress 

While under stress, the cortisol hormone rises, which then may reduce GLP-1 secretion.²⁷ Look for ways to manage your stress levels to avoid falling into the trap of increased weight due to low GLP-1 secretion. You may try meditation, yoga, mindfulness, or even chatting with a mental health expert.  

GLP-1 Boosting Diet

Medical Options for Increasing GLP-1 Production 

For people already suffering from medical conditions such as Type 2 Diabetes and obesity, there are other options to safely and effectively increase GLP-1 production, such as medications known as GLP-1 receptor agonists.

GLP-1 Receptor Agonists

GLP-1 receptor agonists are medications used to treat obesity and diabetes.²⁸ An agonist is a substance that mimics the actions of a hormone or a neurotransmitter. GLP-1 receptor agonists mimic the actions of a real GLP-1 hormone secreted by the body. These medications include exenatide, lixisenatide, Liraglutide, albiglutide, dulaglutide, and Semaglutide.²⁸

GLP-1 receptor agonists are administered mainly via injection. The FDA has recently approved oral Semaglutide, and the dosage may differ depending on the medication you select. Consult your medical provider for the best prescription.


Although helpful, GLP -1 agonists may have some side effects. They include:²⁸

  • Gastrointestinal disorders. You may experience stomach problems such as nausea, diarrhea, vomiting, constipation, and abdominal pain. These symptoms are more pronounced at the beginning of GLP-1 treatment and become milder over time as you continue with treatment.

  • Skin side effects. Some people have reported uncomfortable skin reactions at the injection site. There have been some incidences of skin rash, redness, and itching.  

Always chat with your healthcare provider to help you navigate these side effects in the event of you experiencing them. Your doctor may be able to adjust your dose to a lower level with minimal side effects, or change the medication.

The Benefit of Compounded Medicines 

At Henry Meds, GLP-1 receptor agonists are compounded, meaning the doses and ingredients are tailored to your needs. Providers using the Henry Meds platformwill help you choose which compounded formulation is best, based on your circumstances.

Since GLP-1 receptor agonists are now popular in the weight loss world, they’re in high demand. This means they can be hard to locate, and even when available, can be really expensive. Thankfully, medications such as Compounded GLP-1 receptor agonists solve this problem as they contain the same active ingredients without the brand-name prices, and come at a fraction of the cost. There are also no hidden fees, no insurance needed, and a 30-day refund guarantee. 

FAQs

Who Shouldn’t Use GLP-1 Agonists?

Although GLP-1 agonists are a proven method in managing acne and stubborn weight, they aren’t recommended for use in certain patients. They include:²⁸

  • Pregnant women

  • Patients with a family history of pancreatitis–though details on the effect of GLP-1 agonists remain scanty, they aren’t advisable to patients with a previous history of the disease

  • Kidney disease patients

  • Patients with gastrointestinal infections such as inflammatory bowel syndrome

Are Compounded GLP-1 Receptor Agonists Legal?

The quick answer is yes. Compounded medications are legal, although not FDA-approved. The FDA doesn’t approve compounded medicines as each dose varies from another. It may be hard for the FDA to check the safety and efficacy of compounded meds as their strength, ingredients, and mode of administration differ from case to case. Our compounded medications are produced at facilities licensed by the FDA and the state Boards of Pharmacy. Providers through the Henry Meds platformwill always conduct a clinical evaluation to ensure your safety. 

Begin Your GLP-1 Boosting Journey Today with Henry Meds 

If you’d like to begin your weight loss journey today with Henry Meds, the licensed practitioners on the Henry Meds platform can help and curate a GLP-1 solution just for you. We offer Compounded Semaglutide or Liraglutide, which are the options for managing weight.

To begin, visit our website and choose a program. Then select your location and an appointment time that’s good for you. You’ll then create your account and add your payment information for a subscription. Next, you’ll fill out some basic information, such as your medical history, to help us know you better. We’ll need to verify your email address, then will send you an email with your appointment date and time, along with a link to our video platform. You’ll then be connected to one of the providers on the Henry Meds platform  for a simple online conversation. This will help us personalize your treatment. After the online session, if you’ve been deemed medically eligible, you’ll receive compounded meds every month in the mail at your convenience. 

Disclaimer:

To help you trust the information we provide, every article written by Henry Meds relies on peer-reviewed studies and medically reviewed facts. We ensure that data, ideas, and figures cited are reliable, current, and accurate. Our team of medical reviewers aims to help you cut through the noise with clear and authoritative primary and secondary sources.

Nothing in this article is intended to be prescriptive or medical advice. Talk to your doctor before starting a new diet and exercise plan. Information presented is about our medically supervised weight management programs and is not an advertisement for a specific drug.

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