Glucagon-like peptide-1 (GLP-1) is an incretin hormone produced in the small intestine that plays an important role in metabolism. While you can increase its production naturally through diet and lifestyle, the hormone is having a *moment* right now, thanks to GLP-1 receptor agonists.
These are medications containing compounds that mimic the action of naturally produced GLP-1. You may know the semaglutides as Ozempic and Wegovy, the antidiabetes injectables that have become fashionable for combating weight gain.
While a quick fix for stubborn weight loss sounds good, natural solutions to boost GLP-1 are much healthier in the long term. Following a ketogenic diet, for example, is linked to improved rates of GLP-1 secretion, glucose tolerance, and a number of other health benefits outside of weight loss.
GLP-1’s Connection to Keto
Improving GLP-1 levels shares many health benefits with following a ketogenic diet. The two work hand-in-hand to reduce inflammation, support better blood sugar/insulin control, keep you fuller for longer, and potentially manage or prevent chronic diseases like diabetes and heart disease.
GLP-1 stimulates insulin secretion in response to what you eat, so it plays a key role in regulating blood sugar levels and improving insulin sensitivity (a feature of both GLP-1 and the keto diet). It also slows gastric emptying, promotes satiety (how hungry you feel), and may curb food cravings.1 All of this is essential to managing type 2 diabetes and obesity.
There’s more to this beyond blood glucose and weight; GLP-1 also plays a role in cardiovascular health. Studies show healthy levels of GLP-1 reduce blood pressure and inflammation. That means a lower risk of cardiac events and a healthier heart.2
In fact, inflammation is a major key to why a ketogenic diet is so good for increasing your GLP-1 production. Chronic inflammation inhibits natural GLP-1 production through disrupted feedback mechanisms, impacts enteroendocrine cells, and causes oxidative stress (which damages cells responsible for making GLP-1). Combating inflammation through natural methods, like following a keto diet, can not only match the benefits of GLP-1 medications but also increase your body’s ability to make more.
The keto diet has multiple benefits for both reducing inflammation and increasing GLP-1 in the long term. Ketones influence specific receptors in your gut’s endocrine system that handle the production of the hormone.3 Other benefits of doing keto for long-term GLP-1 production include:
- Quality fat and protein intake increasing natural GLP-1 secretion
- Keto increasing satiety (fullness), a side benefit of GLP-1 injections
- Reducing inflammation to support natural GLP production
Why Increase GLP-1 Naturally?
We understand the appeal of pharmaceutical interventions that promise a more efficient boost to your metabolic health. But there are drawbacks to going down that road, and they’re worth considering, especially when it’s possible to enhance GLP-1 production without medications.
Benefits of targeting GLP-1 the natural way include:
- Fewer side effects. Semaglutides can cause nausea, vomiting, and diarrhea.4 More serious potential issues include an increased risk of B12 deficiency) and conditions affecting your pancreas.5
- Sustainability. Weight regain is common after ceasing GLP-1 medications.6 When you do naturally boost your GLP-1, though, you make more robust changes to your health that make it easier to gain and maintain progress on a weight loss and overall health journey.
- Better body composition. Many trials on semaglutide show that these medications cause a high percentage of weight loss not from fat, but from muscle and bone. This can lead to unintended frailty and weakness. Plus, muscle is our most metabolically active tissue, reducing blood glucose without the need for insulin. Poor muscle mass results in worsened metabolic health, even when your overall weight decreases. Natural GLP-1 boosts mean you’re more likely to lose fat, not valuable muscle and bone mass.
- Accessibility. It’s much easier to get your hands on healthy foods than semaglutide injectibles. The rise in popularity of these medications has made them even tougher to find, even with your healthcare provider’s blessing.
- Cost. Semaglutides are expensive (think: $1,000 or more out of pocket per month), and most insurance carriers won’t cover the cost unless they’re used to manage type 2 diabetes or pre-existing cardiovascular disease. This can make medication management tough and unreasonable for many folks. Plus, the insurance language used around the drugs is very vague, allowing pharmaceutical companies to work around the law that prohibits them from prescribing the drug for obesity.
5 Dietary Strategies to Boost GLP-1
The food you eat has both an immediate and long-lasting effect on cells responsible for hormone production. A diet high in low-quality fats, sugar (including artificial sweeteners), and preservatives has consequences on hormonal regulation.
Making changes to your diet is the best first step to increase the production of GLP-1 naturally.
1. High Protein Foods
Eating protein can help your body release amino acids and peptides, which are both important to GLP-1 secretion.10 Protein is also essential to appetite regulation and better glycemic control in those with type 2 diabetes or at risk for the condition.
Eating protein creates a steady, sustained increase in GLP-1 throughout the day. Comparatively, glucose-rich foods spike GLP-1 levels, but only briefly.(*)
High-protein, keto-friendly foods include:
- Eggs
- Fatty fish
- Shellfish
- Grass-fed meat
- Poultry
- Greek yogurt
- Cheese
- Nuts and seeds
- Protein powders
- Protein bars
High-protein snacks like bars are great, as long as you’re reading labels. Watch for added sugars (allulose, erythritol, xylitol, and stevia won’t knock you out of ketosis, but many others will) and unnecessary additives.
If you’re looking for a healthy sweet treat, try our Nola Bars. These are keto-friendly and taste like candy bars. You can have both!
2. Healthy Fats
A diet rich in healthy fats is important to lowering insulin resistance and helping cells release more GLP-1.9 Unlike low-quality trans fats, monounsaturated fats and omega-3 fatty acids are both essential to your metabolic health and regulating blood sugar levels.
Consuming fats without significant carbohydrates — like on a keto diet — naturally increases GLP-1 levels to a higher degree than eating fats with carbohydrates. (*)
Keto-friendly sources of healthy fats include:
- Avocados
- Olive oil
- Coconut oil
- Walnuts
- Chia seeds
- Fatty fish like salmon, mackerel, and sardines
3. High-Fiber Foods
Soluble fiber can help stimulate the release of GLP-1 by producing short-chain fatty acids like butyrate that bind to L-cell receptors responsible for GLP-1 secretion. All that means is that fiber is essential to processes in your body that handle GLP-1 production.
Fiber is also important to maintaining a healthy gut microbiome. 7 Fermentable fibers in your gut promote the growth of beneficial bacteria and a feeling of fullness, improving digestion and reducing your risk of gastrointestinal conditions.
A criticism of keto is that it lacks essential dietary fiber, but a low-carb diet doesn’t have to be a low-fiber diet. You have lots of options to get more fiber without going over your carbohydrate limits, including low-carb whole grains like bulgar.
Here are a few more of our favorite fiber-rich keto foods:
- Avocados
- Raspberries
- Broccoli
- Brussels sprouts
- Flax seeds
- Sunflower seeds
- Legumes (green beans are your best low-carb option over beans and lentils)
- Acacia fiber
4. Probiotics and Prebiotics
Probiotics help maintain healthy gut microbiota, aid digestion, and support nutrient absorption. Prebiotics, a type of fiber from plant foods, are essentially food for beneficial gut bacteria. Together, they promote solid gut health, which stimulates GLP-1 secretion.8
Keto-friendly sources of prebiotics include low-calorie and low-carb sauerkraut, kimchi, and pickles. Chicory root, asparagus, and artichokes are good sources of prebiotics on keto.
5. Natural Supplements
Supplements can be a good way to fill in nutritional gaps or give you a GLP-1 boost as you make changes to your diet. The options below have all been linked to supporting GLP-1 production thanks to their effects on metabolism and overall gut health.11
- Berberine: Studies show this plant compound may help treat metabolic conditions like diabetes by supporting blood sugar regulation.12
- Chromium: This trace mineral plays a part in carbohydrate and lipid metabolism and may improve insulin sensitivity.13
- Curcumin: The active ingredient in turmeric, curcumin is linked to reduced insulin resistance on top of its anti-inflammatory effects.14
- Fish oil: This is an excellent source of omega-3 fatty acids, especially in those who aren’t keen on seafood. Fish oil may improve insulin sensitivity and combat inflammation.15
- Ginseng: This staple of traditional medicine is a popular energy booster, but it may also benefit your glucose metabolism.16
- Green tea extract: Studies show antioxidant-rich green tea has a positive effect on blood sugar, blood pressure, and lipid levels.17
- Probiotics: If you’re not getting enough probiotics through your diet, a supplement with strains like Lactobacillus can support a healthier gut.
- Psyllium: This soluble fiber is a popular remedy for common gut symptoms like constipation or diarrhea, but it can also boost fiber levels important to GLP-1 secretion. Check out our MCT Oil Powder and collagen powders that have acacia fibers and an additional option.
- Resveratrol: This antioxidant found in grape skins and berries may have a positive effect on gut inflammation and insulin sensitivity, particularly in type 2 diabetes patients.18
Lifestyle Strategies to Boost GLP-1
Lifestyle changes that benefit metabolic health can have the added benefit of boosting GLP-1. Here are a few strategies to complement the changes you’re making to your diet:
- Get regular exercise. Physical activity can regulate insulin sensitivity and reduce your risk of metabolic disease.19 High-intensity interval training (HIIT) shows promise for its long-lasting effects on metabolism. A combination of aerobic exercise and strength training is a good place to start if you’re new to a regular exercise habit.
- Drink plenty of water. Hydration is important to digestion, nutrient absorption, fat-burning, and waste removal, all of which have an effect on your metabolism. Water is also a natural appetite suppressant if your brain is registering mild dehydration as hunger.20
- Manage stress. Chronic stress negatively impacts overall glucose mtabolism, and stress hormones like cortisol worsen insulin resistance.21 Tap into stress management techniques that fit your lifestyle, whether that’s mindfulness meditation, deep breathing, or more time for hobbies you enjoy.
- Prioritize rest. Quality sleep is crucial for hormone regulation. Bad sleep can lead to hormonal imbalances and impaired glucose metabolism.22 Try to maintain a consistent sleep schedule, create a restful environment, and limit caffeine in the hours leading up to bed. Establish routines that give your body time to wind down.
Take Control of Your Health
Quick fixes aren’t the best way to achieve long-term metabolic health. Sustainable changes to your diet and lifestyle offer a better way forward, whether you’re looking to lose weight for your health or dealing with chronic metabolic conditions.
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