Whole foods can help support your GLP-1 pathway

What is Going On with GLP-1?

There is a lot of information about GLP-1 with the growing popularity of medications related to this pathway.  There are also many positive, or negative, experiences with the medications.  Our goal is not to take sides or solicit advice, but to help provide some understanding and context from a nutritional lens.  We encourage you to always have discussions with your medical provider before making choices that are right for you.

What is GLP-1 and how does it affect blood sugar?

GLP-1 stands for Glucagon-Like Peptide-1.  A peptide is a short chain of amino acids (broken down proteins) that do a variety of things, such as manage blood pressure, support wound healing and regulate moods.  The GLP-1 is part of a class of peptides that become hormones – or messengers for the body. 

GLP-1 hormone is produced in the digestive tract, specifically in cells called L-cells.  Its main job is to stimulate insulin. Insulin is the hormone that helps carry glucose from the bloodstream to the cells, to keep blood sugar levels in the bloodstream stable.

Glucagon is a distinctively different peptide but plays a balancing role to GLP-1.  Glucagon is released when blood sugar drops and its job is to stimulate the liver to release stored glucose. This is important for energy during fasting or exercise.

The medications that are GLP-1 Receptor Agonists (GLP-1RA) work to increase the effect of GLP-1 and inhibit the effects of glucagon.  The balance is achieved by influencing the receptors on the cells, and therefore the uptake of these hormone peptides.  Release of glucose goes down via decrease in glucagon and insulin goes up via the increase in GLP-1. 

The body’s own GLP-1 naturally breaks down in the gut quickly, within minutes.  The medications, however, last much longer and so have a more significant response.

How does GLP-1 promote weight loss?

The first way that GLP-1 promotes weight loss is by helping to manage insulin sensitivity and glucose in the blood stream.  The body is better able to react to the glucose and use it for energy, rather than keeping it stored in adipose (fat) cells.  Do you get tired after eating a high-carb meal? This can be one clue you need to support insulin sensitivity for your cells since fatigue is a sign that your body is not properly utilizing carbohydrates.

Another role of GLP-1 in weight loss is to slow gastrointestinal motility. This is the movement of food from the mouth to the stomach, through the small intestines and out the body.  Slowing gastric emptying increases the amount of time that you are full, thus longer periods between food.  Yes, this leads to a more natural feeling of lower total caloric intake without that nagging feeling of hunger or cravings.  This also makes you feel satisfied on smaller portions.

Keep in mind that GLP-1 is not the only influence in gastrointestinal motility.  The digestive tract is also stimulated by the enteric nervous system, the Vagus Nerve, as well as other hormones such as cholecystokinin (CCK) and leptin.

Science is now discovering that GLP-1 and its receptors are present in the brain as well, and this is likely the reason these medications also influence appetite and curb the desire to eat.  Remember, hormones are messengers of the body. A full stomach won’t make that piece of cake look any less delicious, but you will have less of a desire to indulge after a full meal. 

How can you support your own GLP-1 pathway?

The GLP-1RA medications are not recommended for everyone, and many people experience uncomfortable side effects.  There are other ways to support the GLP-1 hormone and its benefits through diet and lifestyle.

Maintain a Healthy Digestive System

Hormones made by cells in your digestive tract account for 70-80% of the stimulation of insulin secretion.  Keep digestive cells healthy to support your blood sugar by:

  • keeping a regular intake of fiber from fruits, vegetables, nuts, seeds and legumes,
  • avoiding inflammatory foods or drink like processed seed oils, grains, sugars and alcohol,
  • promoting a healthy balance of microbes through fermented foods like kimchi or yogurt.

Increase Prebiotic Foods 

GLP-1 is stimulated by Short Chain Fatty Acids (SCFA) that bind to the GLP-1 receptors and stimulate release.  SCFA are compounds produced by certain types of beneficial bacteria in your digestive system.  In addition to keeping the digestive cells healthy, incorporate these prebiotic foods into your diet regularly to support the microbes that produce SCFA:

  • Dark berries or pomegranate
  • Cacao, or dark chocolate
  • Lentils and other legumes
  • Cruciferous vegetables: broccoli, kale, cauliflower, bok choy, cabbage
  • Herbs: parsley, sage, fennel, oregano, garlic
  • Root Vegetables: sweet potato, turnips, parsnips, potatoes, beets, celeriac
  • Spices: cloves, turmeric, ginger or cinnamon

You may also consider a probiotic with strains specific to supporting GLP-1, such as the formulas by Pendulum.

Improve Satiety with Balanced Meals

Manage your own satiety by incorporating quality fat with your meals.  CCK, the hormone that slow gastrointestinal motility, is stimulated by fat in the diet.  Quality fats to look for are:

  • Animal fats (tallow, butter, etc.) from organic and pasture-raised animals.
  • Oils cold-pressed, unrefined and stored in glass bottles or jars. Use caution with oils not to overheat and avoid inflammatory oils from seeds or grasses like Canola.
  • Avocados
  • Olives
  • Nuts and seeds

If you experience digestive discomfort and don’t seem to get better with the tips above, you might benefit from a digestive stool test. We offer DNA/PCR stool tests from Genova and Diagnostic Solutions Laboratory.  Stool testing can troubleshoot contributors to digestive symptoms, fatigue, and the important good bacteria that support GLP-1.  Reach out to our office or your practitioner for more information.

It is impossible to argue that the advancement of GLP-1RA medications have paved the way for considerable understanding about the way the body relies on GLP-1 hormone. Still, scientists admit there is much more to learn about these hormones and their interaction with the body. 

As a weight loss practitioner, I want nothing more than to see my clients achieve their goals around body shape, however I also believe a cautious and holistic understanding is paramount in long-term and sustainable health.

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Need Help?

Connect with Stacy if you are considering GLP-1RA or are currently taking GLP-1RA and would like to learn more about how to support your
health goals.

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Resources:

The physiology of glucagon-like peptide 1: https://pubmed.ncbi.nlm.nih.gov/17928588/

The Influence of GLP-1 on Glucose-Stimulated Insulin Secretion: Effects on β-Cell
Sensitivity in Type 2 and Nondiabetic Subjects: https://diabetesjournals.org/diabetes/article/52/2/380/26654/The-Influence-of-GLP-1-on-Glucose-Stimulated

Gastrointestinal Hormones and Regulation of Gastric Emptying: https://pmc.ncbi.nlm.nih.gov/articles/PMC6615897/#:~:text=The%20rate%20of%20liquid%20emptying,other%20hormones%20on%20gastric%20emptying

Short-chain Fatty Acids in Diseases: https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9#:~:text=described%20that%20propionate%20in%20chickens,(PD)%20%5B60%5D.

GLP-1 Neurons in the Nucleus of the Solitary Tract Project Directly to the Ventral Tegmental Area and Nucleus Accumbens to Control for Food Intake: https://pmc.ncbi.nlm.nih.gov/articles/PMC3275387/