People are very curious about the latest trend in weight loss which is to use semaglutide injections such as Ozempic.  These drugs help to manage blood sugar levels and control appetite which of course result in a drop on the scale. One of the key hormones involved in these processes is glucagon-like peptide-1 (GLP-1). This powerful hormone helps regulate insulin secretion, glucose metabolism, and appetite. 

You can take the drugs that boost GLP-1 but they have their side effects including loss of muscle not to mention the challenges around maintaining weight if one wants to get off the drugs. Also the long term effects have yet to be researched thoroughly especially if the purpose is to take them to lose weight and not for the purpose of managing blood sugar which was the original purpose of these drugs. 

Did you know that you can boost your own GLP-1 naturally through dietary choices and fasting strategies? 

Understanding GLP-1 and Its Role

GLP-1 is a hormone produced in the gut that plays a critical role in regulating blood sugar levels. It promotes insulin secretion, inhibits glucagon (a hormone that raises blood sugar), slows gastric emptying, and promotes satiety. All this results in better management of blood sugar and reducing appetite.

Our bodies naturally produce it’s own GLP-1 and that is how we get the feeling that we are satisfied so appetite reduces and it helps with blood sugar management. 

For our bodies to produce it’s own GLP -1 our gut microbiome needs to be healthy and we need to be giving it the right types of food so the microbiome can use this food to create GLP-1

Basically let’s get your gut bacteria to work for you and not against you.

Here are some strategies on how to boost your own GLP-1 production so you can reap the same benefits of the drugs making weight loss easier but even more importantly setting yourself up to be able to maintain your weight easily because you will lose fat and not lose muscle and your appetite will naturally be supressed. 

Dietary Strategies to Boost GLP-1

1. Feed Our Bacteria High-Fiber Foods

Fiber is a powerful ally in boosting GLP-1 levels. Foods rich in soluble fiber are fermented by gut bacteria into short-chain fatty acids (SCFAs), which stimulate GLP-1. Incorporate the following high-fiber foods into your diet:

• Legumes: Beans, lentils, and chickpeas
• Whole Grains: Oats, barley, quinoa, and brown rice
• Fruits and Vegetables: Apples, pears, broccoli, and carrots

2. Eat Prebiotic-Rich Foods

Prebiotics are non-digestible fibers that feed beneficial gut bacteria, which can increase GLP-1 production. Include these prebiotic-rich foods in your meals:

• Garlic and Onions: Great for adding flavor and supporting gut health
• Bananas: Especially when slightly under-ripe
• Asparagus and Artichokes: Both excellent sources of prebiotics

3. Add Fermented Foods to Your Diet

Fermented foods contain probiotics that also support a healthy gut microbiome. A balanced microbiome is linked to improved GLP-1 secretion. Try incorporating:

• Yogurt: Look for varieties with live active cultures
• Kefir: A fermented dairy drink with a wide range of probiotics
• Kimchi and Sauerkraut: Fermented vegetables that add flavor and beneficial bacteria

4. Choose Healthy Fats Only

Healthy fats also influence GLP-1 levels. Incorporate sources of omega-3 fatty acids and other plant based healthy fats:

• Fatty Fish: Salmon, mackerel, and sardines
• Nuts and Seeds: Walnuts, flaxseeds, and chia seeds
• Olive Oil: For cooking and dressings

The Role of Fasting in GLP-1 Production

Another great way to give your gut a break and reset your microbiome is by fasting.  The combination of fasting followed by feeding your gut many of the foods listed above with help to re-establish a healthier gut and ultimately increase production of GLP – 1. This is why Fasting is one of the cornerstones in all my weight loss programs.  

1. Intermittent Fasting

Intermittent fasting (IF) involves cycling between periods of eating and fasting. Research suggests that IF can increase GLP-1 levels and improve insulin sensitivity. Popular IF methods include:

2. Extended Fasting

Extended fasting (lasting 24 hours or more) may also affect GLP-1 production, although it should be approached with caution and ideally under medical supervision. Extended fasting can lead to:

• Increased Insulin Sensitivity: Which supports  GLP-1 secretion when normal eating resumes
• Improved Gut Health: Prolonged fasting can help reset the gut microbiome, potentially supporting better GLP-1 production

3. Time-Restricted Eating

Time-restricted eating (TRE) involves consuming all meals within a specific time frame each day, similar to the 16/8 method but with more flexibility. TRE can help align eating patterns with the body’s circadian rhythm, which might positively impact GLP-1 levels and metabolic health.

Myth buster – majority of people worry that they will be hungry when they fast but the big myth buster here is that their appetite actually decreases, naturally.  Wouldn’t you rather be able to know how to suppress your appetite naturally knowing you can use this as a strategy any time you decide you want to shed some weight rather than having to stay on a semaglutide  medication long term?

Final Thoughts

Boosting GLP-1 naturally through diet and fasting is a  powerful strategy for improving blood sugar control and appetite regulation. By focusing on high-fiber, prebiotic, and fermented foods, as well as incorporating intermittent fasting or time-restricted eating, you can support your body’s natural GLP-1 production and enhance overall metabolic health.

With the right approach for yourself, you can harness the benefits of GLP-1 for a healthier, more balanced life.

Curious to learn more about all the benefits of fasting and eating a food plan that supports weight loss?  Then join me on one of my Live Online Inner Circle Sessions when I take a deeper dive into all of this and you can ask your questions to see if it is right for you.