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How to Increase The GLP-1 In Your Body Naturally

Image courtesy of BMI Doctors

GLP-1 is a lesser known substance in the body that performs important functions, but what it’s mostly known for is its propensity to cause weight loss. Over the years GLP-1 has been bottled up and used as weight loss medication, but it is something your body produces naturally. Unless you have diabetes, your body is producing a steady dose of GLP-1, and you likely don’t qualify for many of the medications. So if you want the benefits that having a lot of GLP-1 provides without the medication, you’ll need to know how to raise your levels naturally. 

While GLP-1 is always developing in healthy individuals, there are things you can do to increase your levels. And those things all involve food. Certain foods can help build your GLP-1 levels, and some have no effect. If you want to know just what you need to eat to build your GLP-1 levels, we have got the answer. We’ve listed out everything from what GLP-1 does, to how to raise it so that you can be ready to work on it as soon as you’re ready. 

What Is GLP-1?

A close-up of a man holding a significantly looser pair of jeans at the waist to show his weight loss, with a measuring tape around his waist indicating measurement.
This hormone can lead to some dramatic weight loss. Image courtesy of Fresno Integrative MD

GLP-1 is a glucagon-like-peptide that performs important functions in the body that you can’t live without. It regulates the production of insulin in the body and controls the amount of blood sugar in the bloodstream. But sometimes the GLP-1 in the body isn’t functioning properly, and it may need to be taken from outside sources. GLP-1 you can buy has been growing in popularity since 2005, and it is  used to treat type II diabetes and promote weight loss. 

GLP-1 promotes weight loss by lowering the appetite and making you eat a lot less throughout the day. As GLP-1 agonists manage your blood sugar levels, they have the added effect of lowering your appetite. Instead of fighting off food cravings each day, if you take GLP-1, you might have to plan to make yourself eat each day. There is a chance you could develop the opposite problem, that you don’t feel hungry much anymore and experience malnourishment. This change will cause rapid weight loss to occur. 

GLP-1 is usually taken through the skin, and not orally, but it really depends on the brand. These medications are most often injectable, and either injected each day or just once a week. It needs to be injected into fatty tissue right under the skin, and is best when injected into the abdomen, the upper thigh, and upper arm. It is also best to rotate where you inject GLP-1 to avoid any skin irritation. 

What Does GLP-1 Do?

GLP-1 is a hormone in the body that is made by the small intestine. It triggers the release of insulin from the pancreas, and the insulin then works to lower the amount of glucose in the blood. This is a function that people with type II diabetes lose, which is why GLP-1 agonists are used as treatments for diabetes. GLP-1 also slows down digestion and makes you feel fuller for longer. It also controls the release of glucose into the bloodstream by slowing down the release of glucose into the bloodstream. Frequent high blood sugar spikes can often lead to diabetes, and slowing the release of glucose into the bloodstream can help prevent that. And since this hormone makes you feel full for a lot longer, it can lead to a significant amount of weight loss. 

By controlling your appetite, GLP-1 can have a big impact on your weight, and that is exactly why it is growing so much in popularity. Most people have trouble losing weight because of their appetites. They are used to eating in a calorie surplus, so when they try to lower their calorie intake, they spend a lot of the day hungry and craving food, and might even end up binging. GLP-1 will lower your appetite and make you want to eat a lot less often. So over time you will end up losing a significant amount of weight without much effort. 

How To Increase GLP-1 Naturally?

A close-up of a fresh salad containing sliced cucumbers, halved cherry tomatoes, spinach, and artichoke hearts topped with chive sprinkles and a slice of lemon, served in a white bowl. A person's hand is visible, holding a fork and cutting into the salad.
A single meal that can really up your natural GLP-1 production. Image courtesy of Fresh Balance Nutrition

The best way to increase the GLP-1 in your system naturally is through dietary changes. There are certain foods that work best to boost this substance in your body, and as long as you add a lot more of them to your diet, you can increase your GLP-1 and reap the benefits of having higher levels. 

Eat Lean Protein

Lean protein can help you build the GLP-1 levels in your body, and so increasing your intake of it will lead to positive results. All you need to do is keep in mind what lean protein sources are, and make sure to get a good amount of them on a daily basis. Some lean sources of protein are eggs, fish, chicken, and turkey. Other sources are lean beef, tofu, and soybeans. If you get 30 percent of your daily calorie intake from protein, you will be on the right track. 

Other good sources of lean protein are low fat versions of dairy products like cheese, yogurt, and milk. And if you want plant based protein, aside from beans and tofu, peanut butter works as well. Powdered peanut butter can also provide a lot of the protein without all the calories. And on top of raising your GLP-1 levels, lean protein will also help you build muscle, shorten your recovery time, and keep you feeling full for longer. 

Eat Soluble Fiber

Eating soluble fiber is another way to try and build up the GLP-1 levels in your body. There are soluble and insoluble fibers, and the soluble ones are the ones that can naturally increase the GLP-1 levels. Foods that contain a lot of soluble fiber include beans, whole grains, fruits, vegetables, and chia seeds. Eating each of these foods a lot more often can help raise your GLP-1 levels, leading to eventual weight loss. 

Specific foods that contain a lot of soluble fiber include sweet potatoes, broccoli, carrots, avocados, pears, and nectarines. More options are apples, guavas, hazelnuts, oats, barley, and sunflower seeds. Eating these foods on a regular basis can help boost your GLP-1 levels, and can also earn you several other benefits. Foods with soluble fiber will help boost your GLP-1 levels and maintain your bowel’s health. 

Eat Healthy Fats

Another way to increase the GLP-1 in your system naturally is to eat more healthy fats. Many people falsely assume fat to be the culprit in their weight gain, but fats can be an essential part of maintaining a healthy weight. Some fats are also healthier than others, so when it comes to getting healthy fats in your diet, there are some you should stick to and some you should limit. 

When it comes to using oil, the healthiest ones to use are olive oil, avocado oil, and flaxseed oil. You can use one of these oils whenever you cook for the maximum benefits, and each works best in different applications. Olive oil can add some delicious flavor to your meals, avocado oil won’t add any flavor and can be used in the highest of temperatures, and flaxseed oil works well in dips and sauces, and even in a smoothie. More beneficial healthy fats are omega-3 fatty acids. You can get omega-3 fatty acids from fatty fish like salmon, sardines, trout, mackerel, and herring. The more regularly you eat these types of fish, the more you can raise your GLP-1 levels naturally. 

The fats that don’t help your GLP-1 levels at all are saturated fats and omega-6 fatty acids. Saturated fats are found in butter, lard, ghee, and cheese, and too much of it can lead to a buildup of bad cholesterol, which can lead to several illnesses that can cause long term issues. These illnesses include heart disease and circulatory disease, and you can also suffer from stroke, obesity, and hypertension. You can always enjoy these foods in moderation, but make sure to make healthy fats a bigger part of your diet. 

Wonderslim Meal Replacement Shake, Chocolate Cream
A shake that can take the place of a high calorie meal. Image courtesy of Diet Direct

Want to get healthy vitamins, minerals, and proteins without all the calories? Diet Direct has something that can help! A Wonderslim Meal Replacement Shake can come in a creamy chocolate flavor and will provide you with 24 vitamins and minerals. It works for breakfast, lunch, or dinner, 

If you either can’t get GLP-1 medication or don’t want to, but still want to raise your GLP-1 levels, you can raise them naturally with a few simple dietary changes. When your diet includes a lot more GLP-1 raising foods, you can get yourself some of the benefits of high GLP-1 without adding anything artificial to the mix.