If we were playing a game of word association, and you heard the words ‘GLP-1’, then Ozempic, Wegovy, and Mounjaro might be some of the first words that spring to mind.
There’s no escaping the buzz around these GLP-1 drugs and their role in weight loss, but what if we told you that GLP-1 is a peptide naturally found in the body and that you can encourage its production through lifestyle choices that support digestion and gut health?
In fact, naturally produced GLP-1 plays a crucial role in regulating hunger, promoting satiety, and improving blood sugar balance, which can support sustainable weight loss without the need for medication.
If you’ve been considering GLP-1 drugs but have been worried about the side effects and long-term implications, this ought to come as pretty exciting news.
In this blog, we’ll explore how GLP-1 is naturally created in our bodies, what steps you can take to enhance its production and the essential role of a healthy microbiome in weight management.
Let’s dive in…
What is GLP-1, and how does it help us?
GLP-1 stands for glucagon-like peptide-1. It’s a natural hormone produced in the intestines when we eat.
Its primary function is to help regulate blood sugar levels, appetite, and digestion. GLP-1 plays an important role in weight management because it signals to the brain when we’re full, promoting feelings of satiety and reducing the likelihood of overeating.
GLP-1 also slows down the emptying of the stomach. This means the food you eat is digested more slowly, which in turn helps maintain steady blood sugar levels and prevents rapid blood sugar spikes after meals.
Fewer blood sugar spikes equals less cravings and improved satiety – two important factors for weight loss.
But the really exciting news about GLP-1 is that it’s naturally produced in the body.
Our bodies create GLP-1 when food enters the stomach and intestines, signalling to the body that it’s time to regulate blood sugar and appetite.
And you can enhance this process with a few subtle lifestyle changes. (More on those to come!)
The connection between food, digestion, and GLP-1 production
How do you enhance your production of GLP-1? You might be surprised to learn that chewing plays an important role.
The more effectively you chew your food, the better your body can release GLP-1. In fact, a study published in 2012 found that chewing each bit of food thirty times enhances the release of satiety hormones like GLP-1 and reduces overall food intake.
This is because when we chew our food thoroughly, we break it down into smaller pieces, making it easier for the digestive system to process, triggering the release of GLP-1.
When you thoroughly chew your food, it allows the body to send the proper signals to the gut to produce more of the hormone.
Think about how you typically eat your meals. Many of us rush through our meals and fail to chew our food properly. This can result in a lower release of GLP-1 and cause indigestion.
Slowing down and taking time to really chew each bite of food is key.
The importance of a healthy microbiome for GLP-1 production
Another factor that influences the production of GLP-1? It’s the health of your gut microbiome.
The term ‘microbiome’ simply refers to the trillions of bacteria, viruses, fungi, and other microorganisms that live in your intestines – and they play a crucial role in digestion, immune function, and hormone regulation.
The really interesting part? Recent research has shown that our gut bacteria directly affect GLP-1 production.
This is because a balanced microbiome supports efficient digestion, which in turn supports the release of GLP-1.
At this point, you might be wondering how to support your gut microbiome and in turn your body’s production of GLP-1.
Eating a variety of nutrient-dense, fibre-rich foods that nourish the beneficial bacteria in your gut is key.
Foods that can contribute to a healthy gut microbiome:
- Prebiotics: These are non-digestible fibres found in foods like bananas, onions, garlic, and whole grains. They feed the good bacteria in the gut.
- Probiotics: Found in fermented foods like yoghurt, kefir, sauerkraut, kimchi, and kombucha, probiotic foods introduce beneficial bacteria to the microbiome.
- Polyphenols: These are plant compounds found in foods like berries, dark chocolate, nuts, and green tea that have been shown to support gut health.
Of course, as you’ve learned, it’s not just what you eat. How you eat matters too and if you’re not chewing well, it can negatively impact your microbiome.
The issue with using too many antacids
Another factor to consider? Poor stomach acid levels (often a result of long-term use of proton pump inhibitors (PPIs)) and compromised gallbladder function can also influence the health of your microbiome.
When it comes to PPIs think of Omeprazole, Lansoprazole and even Gaviscone. For gallbladder issues, consider reflux triggered by digesting fatty foods, floating stools or pain under your ribs/across your bra line.
Both low stomach acid and poor gallbladder function can affect your ability to break down food and absorb nutrients, impacting gut bacteria and GLP-1 production.
At Integral Wellness, we work with clients to optimise digestion, improve overall gut health and safely transition away from PPIs.
Want to support your body’s GLP-1 production? Book a free consultation.
How do chewing and a healthy gut microbiome relate to obesity?
One of the reasons GLP-1 drugs have proven so popular is because of the prevalence of obesity.
In the UK, rates of obesity are rising, with approximately 63% of adults either overweight or obese, according to NHS data.
With so much conflicting health advice, it can be incredibly difficult to know how to lose weight and keep it off.
The role of GLP-1 in regulating appetite and promoting satiety is crucial.
If you do not support your body’s natural GLP-1 production, you will find it harder to regulate hunger and blood sugar effectively.
If you’ve tried it all to lose weight, chewing your food thoroughly and maintaining a healthy gut microbiome may be your missing piece.
A healthy gut contributes to better nutrient absorption, improved metabolism, and better regulation of hormones involved in hunger and satiety.
On the flip side, poor digestive health and an imbalanced microbiome can lead to issues like increased hunger, blood sugar fluctuations, and, ultimately, weight gain.
But the good news is that by improving your eating habits and gut health, you can naturally encourage the body’s production of GLP-1, which can regulate your appetite and set you up for sustainable weight loss.
Protein, collagen, and GLP-1 production
Protein is also important for GLP-1 production.
When you consume protein-rich foods, your body responds by increasing the release of GLP-1.
This helps to regulate appetite and blood sugar levels and is one of the reasons protein keeps you feeling fuller for longer.
In fact, research has shown that adequate protein can significantly boost GLP-1 secretion, leading to improved satiety and reduced overall food intake.
A study published in 2019 found that a high-protein meal resulted in increased secretion of GLP-1 and PYY, hormones associated with satiety.
Meanwhile, research has found that collagen peptides may help extend the effects of naturally produced GLP-1 by inhibiting the enzyme that breaks it down.
That means by supplementing with collagen, you could maintain satiety for longer, similar to how GLP-1 drugs work.
Collagen can be an easy way to increase your daily protein intake too, while also helping your connective tissue, joints, muscle, skin, and gut health.
Lifestyle changes you can make to support GLP-1 production
So, the obvious question right now is: What changes can I implement to support my body’s natural GLP-1 production?
Try introducing some or all of the following to get started:
- Chew your food properly: Aim for 20-30 chews per bite. This helps break down food and triggers the release of GLP-1.
- Eat a nutrient-dense diet: Focus on whole, unprocessed foods, including plenty of vegetables, fruits, whole grains, and healthy fats to aid satiety.
- Include prebiotics and probiotics in your diet: Foods like garlic, onions, bananas, and fermented foods can help maintain a balanced gut microbiome.
- Avoid stress during meals: You might rush your meals when distracted and forget to chew! Eating mindfully and without distraction can help improve digestion and enhance GLP-1 production.
- Stay hydrated: Drink up! Water plays a vital role in digestion and the overall health of the microbiome.
A final thought on GLP-1 medications
Before you consider drugs like Ozempic, Mounjaro, and Wegovy, you might like to embrace natural GLP-1.
There is so much to consider before choosing to use these drugs. For example, they are associated with digestive issues like nausea and vomiting and loss of appetite. They are also linked to low blood sugar.
Additionally, studies have shown that approximately 25% to 39% of the total weight loss may come from muscle mass, which may make it harder for you to maintain your weight in the long run.
If you’re weighing up the pros and cons of GLP-1 drugs, you might like to try enhancing your body’s GLP-1 production first.
By chewing your food properly, eating a balanced diet, and nurturing a healthy gut microbiome, you can optimise your GLP-1 levels and support your long-term health and weight without the drugs.
