Chances are pretty good that you’ve heard of GLP-1 receptor agonists, heard stories of their use, or seen the advertising promoting them. As so many people today are searching for effective weight-management solutions, GLP-1 (also known as glucagon-like peptide 1) has garnered significant attention just about anywhere you look. Yet few people have a full understanding how GLP-1 affects the body or even what it is.

GLP-1 is a peptide hormone known for its role in regulating blood sugar levels. GLP-1 receptor agonists have been used for more than a decade to help people with diabetes with one intriguing side effect—it helped people lose weight. Often a lot of weight.

Today, we’re going to look at what GLP-1 is, how it functions in the body, and how it contributes to weight management. We’ll also take a brief look at the medications used to affect GLP-1 and the pros and cons of these drugs. Most importantly, though, we’ll look at alternative options, including foods that may naturally boost levels of GLP-1 and thus may help support weight management (without the potential side effects).

What Is GLP-1, and What Does It Do in the Body?

GLP-1 is a hormone produced in the intestines after we eat. It plays a role in maintaining glucose (blood sugar) homeostasis by increasing the release of insulin while hindering the release of glucose. Thus, it helps lower blood sugar levels, making it a popular tool for managing diabetes.

Beyond its effects on blood sugar, GLP-1 also slows gastric emptying, which can increase satiety, reduce appetite, and thus, lower overall food intake. Because of its dual actions on appetite and blood sugar, GLP-1 has become an enticing target for researchers investigating therapies to encourage weight loss.

In studies, drugs that impact GLP-1 have not disappointed. They have been found to be particularly beneficial for helping people manage weight loss by reducing the number of calories consumed. Eating fewer calories is a simple (though often not easy) way to support weight-loss efforts. And GLP-1 may help make it easier to stick to a calorie-restricted diet.

Some of the most popular options include:

• Liraglutide, which mimics the actions of GLP-1, enhancing insulin secretion and promoting satiety. While it has been found to be effective for weight loss, it may also lead to gastrointestinal side effects, such as nausea and diarrhea.
• Semaglutide, which is another GLP-1 receptor agonist shown to provide significant weight-loss benefits. Again, it helps improve the control of blood sugar, but it may come with uncomfortable side effects, including nausea and vomiting.
• Dulaglutide is primarily prescribed for diabetes management, but it too supports weight loss. It has a longer half-life, which allows for less frequent (weekly) dosing. But again, there may be side effects.

The common effects of GLP-1 receptor agonists like those mentioned above are that they can effectively support weight loss, improve blood sugar control, and may reduce the risk of cardiovascular events and potentially reduce all-cause mortality. The hope that they will provide long-term health benefits for people living with diabetes or obesity is real.

However, these drugs also come at a cost. Literally. They can be very expensive, especially if your insurance plan doesn’t cover them. And for some, they can all also come with gastrointestinal side effects, including nausea, vomiting, and diarrhea. These effects can be severe enough that many patients discontinue use and often gain back any (or at least most) of the weight they lost within a year. Some people have also reported having no desire to eat at all when using them or losing the pleasure they once experienced from food. In addition, currently, these medications must be injected, which can be painful and unappealing for many.

One of the growing concerns about using these types of drugs long-term is that they can reduce lean mass along with fat weight.

The Importance of Maintaining Muscle Mass

As we’ve discussed numerous times in this blog, muscle mass and strength are vital for longevity, a healthy metabolism, and living vibrantly and independently as you age. Losing muscle mass negatively impacts overall health and functionality, and increasing the loss of muscle mass may lead to some unintended consequences, especially as we get older.

Fortunately, there are steps you can take to help maintain muscle even as you lose weight. For instance, regular, consistent weight training helps not only preserve but build muscle mass. Aim for at least two to three strength-training sessions each week, and train all major muscle groups.

In addition, staying active by regularly walking, cycling, swimming, or dancing can help complement strength training to maintain muscle mass. As can consuming adequate levels of quality proteins from meats, eggs, dairy,  and legumes and other plant-based sources.

Finally, ensuring you get enough muscle-supporting nutrients like creatine, zinc, vitamin D, magnesium, and omega-3 from either foods or supplements can also help support muscle mass and strength and can be particularly valuable during a weight-loss regimen.

 Natural Ways to Increase GLP-1

While the popular drugs that affect GLP-1 get most of the press, there are other ways to help boost levels naturally, which can help support your goals to manage or lose weight. These include eating foods that are high in fiber, such as vegetables, fruits, and whole grains. Fiber has been found to help enhance GLP-1 secretion as well as slow digestion, which can help you stay fuller for longer.

Protein-rich foods also stimulate the GLP-1. So, eating quality proteins like chicken, fish, and legumes may aid your weight-management efforts.

Fermented foods are another surprising way to help increase GLP-1 secretion and support gut health. Incorporating yogurt, kefir, kimchi, sour kraut, and other probiotic-rich foods may help people manage weight.

Several supplements may also support improved glucose metabolism and increase GLP-1 levels. Some of the most noteworthy include berberine and omega-3 fatty acids.

Finally, exercising regularly not only helps build strength and muscle but also helps improve insulin sensitivity, which aids weight management and boosts overall health.

Understanding How GLP-1 Affects the Body Takeaways

The GLP-1 peptide hormone plays an important role in regulating appetite and blood sugar levels, making it a key target for weight management. GLP-1 receptor agonist drugs offer effective weight-loss management and diabetes control. However, they can also be expensive and may come with uncomfortable and embarrassing side effects. Plus, the potential loss of lean mass that often comes with rapidly losing weight can be a significant concern.

Fortunately, several lifestyle changes, such as regularly lifting weights, boosting protein and fiber intake, and consuming key nutrients can help mitigate this issue. In addition, they may help support weight management without the use of GLP-1 receptor agonist medications and the concern of their common side effects.