GLP-1 — The Un-Hunger Hormone

For so many, losing weight and/or maintaining a healthy weight remains a challenge.

Scientists recognize that maintaining a healthy body weight is more complicated than just calories in, calories out. They are studying why in modern society hunger/satiety signals are malfunctioning, how lack of sleep, excess stress and environmental toxins promote obesity, and how the human body is hard-wired to crave certain types of food.

In pre-modern days, when food was more scarce and never guaranteed, it was an evolutionary and survival advantage to eat as much as one could whenever food was available. (After all, access to food made it more likely that you would survive and pass on your genes to future generations!)

But today, in our urban societies we can access food practically round-the-clock, with little to no energy or effort, whether it’s from Starbucks, take-out, a supermarket, or just taking a few steps to our refrigerator.

 Obesity, Health Concerns and Ozempic

Obesity isn’t just about weight either, it is also associated with: 

• bodily inflammation 
• insulin resistance (pre-diabetes) 
• increased risk of medical conditions like osteoarthritis
• increased risk of GERD
• increased risk of metabolic disorders
• increased risk of heart disease 
• increased risk of sleep apnea. 

To help address the obesity epidemic, scientists are developing medications like Ozempic (semaglutide).

Ozempic supports weight loss by mimicking the body’s natural GLP-1 hormone which curbs our appetite, reduces food cravings and helps us feel full.

What is the Mechanism Behind GLP-1, the “Un-hunger” Hormone? 

GLP-1 is a signaling hormone that tells your brain that you are satiated and not hungry.

Your body naturally produces GLP-1 in the gut, but as you age your body produces less of it. Some scientists think decreased secretion of GLP-1 may be contribute to the development of obesity.

This is how GLP-1 works to support weight loss:

• When you eat, your body releases GLP-1 hormone.
• GLP-1 signals your pancreas to make and release insulin, reducing blood sugar levels.
• GLP-1 hormone also slows down stomach emptying, slowing down how quickly food moves from your stomach into the intestine.
• When your stomach remains full, GLP-1 stimulates nerves inside your gut who then send messages to your brain about being and feeling full.
• When appetite are cravings are reduced, it helps many people maintain a healthy weight.

Ozempic has been recommended by many doctors and helped many people manage their weight, blood sugar levels and metabolic disorders. That said, even if it were available to them, many people choose not to take an injectable medication in order to lose weight.

Is there a way to support natural GLP-1 levels through diet?
Is medication the only answer?

Plant Fiber: The Natural GLP-1 Booster

The good news is that by eating more fiber, especially soluble fiber, you can naturally increase GLP-1 hormone levels, thus supporting weight loss.¹

Eating more fiber helps the normally short-lived GLP-1 stick around longer, making its benefits more potent. (GLP-1 gets degraded within a matter of minutes!)

Fiber then moves through the small intestines largely unchanged (as our bodies don’t break down fiber).
Hours after you first ate, when the fiber next gets to the large intestine/colon, bacteria (gut microbiome) ferment and break down the fiber into smaller molecules.

These smaller molecules created by gut microbes feasting on fiber, trigger the release of a second boost of GLP-1 plus another hormone PPY (peptide YY) that decreases the appetite.

This second boost of GLP-1 and PYY, hours after your meal, can help you feel satiated for longer periods of time between eating.

Soluble Fiber, the Preferred Type of Fiber to Increase GLP-1, Feel Fuller Longer

If you are looking to boost your GLP-1 levels, aim to include more servings of plant foods in your diet and be sure to include foods high in soluble fiber. (Read below for more on Food Sources of  Soluble Fiber to Boost GLP-1.)

Soluble fiber easily dissolves in water and breaks down into a gel-like substance in the colon. Soluble fibers are the type of fiber that feed the gut bacteria that initiate generation of more GLP-1.

All fiber comes from plant foods, not animal products. Shift your meals and snacks to be proportionately more plant-centric and you’ll naturally raise your fiber intake!

You don’t have to count grams of soluble fiber in your diet, but make it a point to eat more servings of plant foods each day. Start by adding one additional serving of a fiber-rich food such as vegetables, fruit, nuts, seeds or beans each day and build up from there. 

Most Americans don’t eat enough total fiber. The recommended amount of total dietary fiber per day is 25-30 grams of fiber and most Americans eat only about 15 grams of fiber daily.)

(Insoluble fiber, sometimes called roughage, does not dissolve in water and remains intact as food moves through the gastrointestinal tract. Insoluble fiber supports healthy elimination. Both types of fiber are beneficial for your overall health but play different roles.)

The Natural GLP-1 Boost Formula = Diet High in Soluble Fiber + Healthy/Diverse Gut Microbiome

Besides eating a diet with more soluble fiber you also need to have a healthy and diverse microbiome in the gut to naturally produce GLP-1 for you. The gut bacteria act upon and ferment the soluble fiber which in turn supports the natural production of GLP-1!

The good news is that eating more plant foods with fiber (especially colorfully pigmented ones rich in polyphenols) will naturally support a more diverse and robust gut microbiome. And, eating probiotic rich foods like yogurt, kefir, fermented vegetables, miso, etc will further enrich the gut microbiome.

Many of my clients also take a clinically studied probiotic supplement like MegaSporeBiotic to supports a healthy gut microbiome as well.

Key Takeaways: The Natural GLP-1 Boost Formula

To support weight loss, you can naturally boost your own production of the un-hunger hormone GLP-1 with the natural GLP-1 Boost Formula: 

• Eat more plant foods (the more variety the better), especially those that are good sources of soluble fiber 
• eat fermented foods rich in probiotics, and
• support the gut microbiome further with a with a probiotic like MegaSporeBiotic.