GLP-1 is rapidly becoming a buzzword in the health and wellness world, especially due to its role in weight loss and blood sugar control. Whether you’re managing diabetes, looking to shed a few pounds or simply optimizing your health, understanding GLP-1 could be a game-changer.
This comprehensive guide breaks down everything you need to know about this hormone, including how it works, available medications, benefits, risks and natural ways to boost it.
What is GLP-1?
GLP-1, or glucagon-like peptide-1, is a hormone produced in the intestines in response to food intake. It plays a key role in regulating blood sugar levels by stimulating insulin secretion, inhibiting glucagon release, slowing gastric emptying and promoting a feeling of fullness.
These effects make GLP-1 a powerful tool in managing type 2 diabetes and supporting weight loss.
What influences GLP-1 levels?
Several factors affect GLP-1 secretion, including:
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- Diet: High-fiber foods and healthy fats can enhance GLP-1 release.
- Exercise: Regular physical activity improves GLP-1 sensitivity.
- Sleep: Poor sleep can disrupt hormone regulation, including this one.
- Gut microbiome: A healthy gut flora supports optimal production of this hormone.
What are GLP-1 drugs/agonists?
GLP-1 receptor agonists are medications designed to mimic the effects of natural GLP-1. They bind to GLP-1 receptors in the body to help regulate blood sugar and appetite.
These drugs are commonly prescribed for type 2 diabetes and have gained popularity for their weight loss benefits.
List of GLP-1 drugs
Here are some FDA-approved GLP-1 receptor agonists:
- Semaglutide (Ozempic, Wegovy, Rybelsus)
- Liraglutide (Victoza, Saxenda)
- Dulaglutide (Trulicity)
- Exenatide (Byetta, Bydureon)
- Lixisenatide (Adlyxin)
- Tirzepatide (Mounjaro), technically a dual GIP/GLP-1 agonist
How do GLP-1 agonists work?
GLP-1 agonists activate the same receptors as the natural hormone. This leads to:
- Increased insulin secretion when glucose is present
- Decreased glucagon secretion
- Delayed gastric emptying
- Reduced appetite and caloric intake
These combined effects help improve glycemic control and promote weight loss.
Potential benefits
GLP-1 drugs and healthy levels can offer several benefits, such as:
1. Improved blood sugar control
Research conducted on humans has demonstrated that glucagon-like peptide-1 and its analogues can significantly improve blood sugar control through various mechanisms.
A study involving healthy individuals found that this hormone not only stimulated insulin release, but also increased insulin-independent glucose disposal.
In another six-week study, patients with type 2 diabetes receiving continuous subcutaneous GLP-1 infusion experienced significant reductions in fasting and postprandial glucose levels, HbA1c and free fatty acids. Additionally, improvements in insulin sensitivity and beta-cell function were observed, indicating a comprehensive benefit on glycemic control.
Research involving individuals with type 1 diabetes, meanwhile, demonstrated that subcutaneous glucagon-like peptide-1 administration before meals led to decreased postprandial glucose excursions and suppressed glucagon levels without increasing the risk of hypoglycemia. This suggests that this hormone can aid in glycemic control even in the absence of endogenous insulin secretion.
Another study assessing the addition of GLP-1 analogues (liraglutide or exenatide) to existing insulin therapy in type 2 diabetes patients showed reductions in HbA1c, body weight and insulin dosage. Importantly, these improvements were achieved with a low risk of hypoglycemia and increased treatment satisfaction.
Finally, the PIONEER clinical trials evaluated the efficacy of oral semaglutide, a GLP-1 receptor agonist, in type 2 diabetes management. Results indicated significant reductions in HbA1c levels and improvements in beta-cell function, highlighting the potential of oral GLP-1 therapies in glycemic control.
These studies collectively underscore the multifaceted role of this hormone in enhancing blood sugar regulation through mechanisms such as stimulating insulin secretion, suppressing glucagon release, delaying gastric emptying and improving insulin sensitivity.
2. Weight loss and reduced appetite
Research involving human participants has demonstrated that glucagon-like peptide-1 receptor agonists contribute to weight loss and appetite suppression through multiple mechanisms.
For instance, GLP-1 receptor activation influences brain regions associated with appetite and reward, leading to reduced food intake. A study utilizing functional MRI found that administration of exenatide, a glucagon-like peptide-1 receptor agonist, decreased activation in areas such as the insula, amygdala, orbitofrontal cortex and putamen in response to food cues.
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These neural changes correlated with reduced caloric intake, suggesting that the hormone modulates central appetite regulation independently of gastrointestinal effects.
GLP-1 receptor agonists also slow gastric emptying, which enhances feelings of fullness and reduces subsequent food intake. A systematic review indicated that agents like liraglutide consistently delayed gastric emptying, contributing to increased satiety and decreased calorie consumption.
Treatment with glucagon-like peptide-1 receptor agonists also has been associated with changes in food preferences, leading to reduced cravings for high-fat and high-sugar foods. Studies have shown that medications such as semaglutide decrease the desire for energy-dense foods, which may facilitate healthier eating patterns and support weight loss efforts.
A comprehensive meta-analysis of 47 randomized, controlled trials encompassing more than 23,000 participants found that GLP-1 receptor agonists led to significant reductions in body weight, body mass index (BMI) and waist circumference compared to placebo. The average weight loss was approximately 4.57 kg, with greater effects observed in individuals with higher baseline BMI and longer treatment durations.
These studies collectively highlight the roles of glucagon-like peptide-1 receptor agonists in promoting weight loss and reducing appetite through central and peripheral mechanisms.
3. Lower risk of cardiovascular events in some patients
Recent human clinical trials and meta-analyses have demonstrated that GLP-1 receptor agonists can significantly reduce the risk of cardiovascular events in certain patient populations. One randomized, controlled trial from 2021 found that liraglutide reduced major adverse cardiovascular events, including cardiovascular death, non-fatal myocardial infarction and non-fatal stroke, by 13 percent compared to placebo in patients with type 2 diabetes at high cardiovascular risk.
In another trial, semaglutide demonstrated a 26 percent reduction in major adverse cardiovascular events in patients with type 2 diabetes at high cardiovascular risk. Meanwhile, in a broader population study, including individuals without established cardiovascular disease, dulaglutide reduced major adverse cardiovascular events by 12 percent.
4. Enhanced insulin sensitivity
Studies involving human participants have demonstrated that glucagon-like peptide-1 and its receptor agonists can enhance insulin sensitivity through various mechanisms.
For example, a study involving healthy individuals found that glucagon-like peptide-1 administration increased glucose effectiveness, which refers to the capacity of glucose to promote its own disposal independently of insulin. This suggests that GLP-1 improves glucose tolerance not only by stimulating insulin secretion, but also by enhancing insulin-independent glucose uptake.
Research comparing individuals with type 2 diabetes to healthy controls demonstrated that this hormone enhances insulin secretion in a dose-dependent manner. Notably, even low doses of it were sufficient to normalize beta-cell responsiveness to glucose in patients with type 2 diabetes, indicating an improvement in insulin sensitivity at the pancreatic level.
Another study assessing beta-cell sensitivity to GLP-1 in lean and obese individuals found that beta-cell responsiveness to it was proportional to insulin resistance. After adjusting for insulin resistance, the differences in GLP-1 sensitivity between lean and obese subjects were no longer significant, suggesting that its effects are modulated by the individual’s insulin sensitivity status.
These studies collectively highlight the role of glucagon-like peptide-1 in enhancing insulin sensitivity through both insulin-dependent and independent pathways, as well as by improving beta-cell function.
5. Reduced inflammation and oxidative stress
Scientific research involving human participants has revealed that glucagon-like peptide-1 receptor agonists can reduce inflammation and oxidative stress, contributing to their therapeutic benefits beyond glycemic control.
A comprehensive review of clinical studies indicated that GLP-1 receptor agonists (GLP-1RAs) exert significant anti-inflammatory and antioxidant effects in humans. These effects were considered clinically relevant and may guide the targeted use of GLP-1RAs in managing conditions associated with inflammation and oxidative stress.
In a recent study, treatment with liraglutide significantly reduced oxidative stress induced by high glucose levels. The study observed decreased expression of components of the NLRP3 inflammasome and lower levels of pro-inflammatory cytokines, suggesting that liraglutide mitigates inflammation and oxidative damage in endothelial cells.
GLP-1RA therapy also has been shown to enhance the redox state and mitochondrial respiration in patients with type 2 diabetes. This improvement is associated with reduced leukocyte-endothelial interactions and inflammation, potentially lowering the risk of atherosclerosis and cardiovascular diseases.
These research highlights the role of glucagon-like peptide-1 receptor agonists in reducing inflammation and oxidative stress, thereby contributing to their therapeutic efficacy in metabolic and cardiovascular conditions.
How to use (dosage)
GLP-1 agonists are typically injected subcutaneously, with some oral options like Rybelsus available. Dosing varies by drug:
- Ozempic: Once-weekly injection
- Wegovy: Once-weekly injection (higher dose for weight loss)
- Rybelsus: Daily oral tablet
- Trulicity: Once-weekly injection
Always follow your healthcare provider’s instructions for dosage and frequency. Treatment duration depends on individual health goals and response.
Risks, side effects and interactions
While effective, GLP-1 drugs can have side effects, such as:
- Nausea and vomiting
- Diarrhea or constipation
- Headache
- Fatigue
- Risk of pancreatitis
- Potential thyroid tumors (in animal studies)
Drug interactions may occur with:
- Insulin or sulfonylureas (increased risk of hypoglycemia)
- Other medications slowed by delayed gastric emptying
Always consult with a healthcare provider before starting any new medication.
How to increase GLP-1 naturally
While there are clearly benefits to taking GLP-1 medications and drugs, many people prefer to go with more natural methods to support and improve their health. Fortunately, there are natural ways to support your body’s own glucagon-like peptide-1 production through diet, lifestyle and supplements.
Boosting GLP-1 naturally involves diet and lifestyle changes, such as:
- eating fiber-rich foods (vegetables, legumes, oats)
- incorporating healthy fats (avocados, nuts, olive oil)
- engaging in regular exercise
- optimizing gut health with probiotics and prebiotics
- sleeping well to maintain hormonal balance
- and more
1. Eat foods that boost GLP-1
Certain foods can stimulate secretion of this hormone or help regulate blood sugar and digestion in ways that enhance its activity, including:
- High-fiber foods. Fiber slows digestion and promotes gut hormone release, including GLP-1. Focus on:
- Oats, barley and legumes (especially beans and lentils)
- Apples, pears and berries
- Leafy greens and cruciferous vegetables (broccoli, kale, Brussels sprouts)
- Fermented foods. A healthy gut microbiome supports glucagon-like peptide-1 signaling. Add:
- Yogurt with live cultures
- Kefir
- Sauerkraut, kimchi and miso
- Healthy fats. Monounsaturated and polyunsaturated fats can increase secretion of this hormone. Include:
- Avocados, olives
- Olive oil
- Nuts and seeds (especially flax, chia and walnuts)
- Protein-rich foods. Protein increases levels of this hormone post-meal. Try:
- Eggs
- Greek yogurt
- Chicken, fish and tofu
- Dark chocolate. Cocoa flavonoids may enhance GLP-1 activity. Choose at least 70 percent cocoa.
- Bitter foods. Bitter compounds stimulate GLP-1 secretion via taste receptors in the gut. Include:
- Arugula, dandelion greens
- Kale, mustard greens
- Wild bitter gourd (bitter melon)
- Herbs and spices. Many herbs and spices naturally stimulate gut hormones, including:
- Turmeric (curcumin), ginger, cinnamon
- Fenugreek, cumin, coriander
- Garlic and black pepper
2. Use lifestyle strategies that elevate GLP-1
Your daily habits and behaviors play a huge role in hormone balance. Here’s how to support glucagon-like peptide-1 through lifestyle:
- Exercise regularly. Physical activity improves insulin sensitivity and increases GLP-1. Incorporate:
- Aerobic exercise, such as brisk walking, jogging or swimming, three to five times per week
- Resistance training, such as weightlifting and bodyweight exercises, two to three times a week
- Prioritize sleep. Poor sleep can impair hormone regulation. Aim for:
- Seven to nine hours of sleep per night
- Consistent sleep and wake times
- Manage stress. Chronic stress can lower GLP-1 and increase cravings. Try:
- Deep breathing
- Meditation or mindfulness
- Spending time outdoors or with supportive people
- Consider intermittent fasting. Short-term fasting may enhance glucagon-like peptide-1 release and improve insulin sensitivity. Common approaches include:
- 16:8 fasting (eating within an eight-hour window)
- 12:12 as a gentle starting point
3. Try these supplements
- Berberine: Supports blood sugar regulation and may increase GLP-1 via gut microbiome modulation.
- Curcumin (turmeric extract): Anti-inflammatory and may enhance GLP-1 levels and insulin sensitivity.
- Inulin (prebiotic fiber): Feeds beneficial gut bacteria that influence GLP-1 production.
- Probiotics: May improve gut health and GLP-1 secretion, particularly Lactobacillus and Bifidobacterium strains.
- Alpha-lipoic acid (ALA): An antioxidant that may improve glucose metabolism and enhance GLP-1 responsiveness.
- Protein powders (whey and hemp): These proteins stimulate GLP-1 release and promote satiety when taken with meals or smoothies.
- Psyllium husk: A soluble fiber that slows digestion and promotes glucagon-like peptide-1 release by creating bulk and feeding beneficial gut flora.
- Yerba mate: This South American herbal tea may increase GLP-1 and reduce appetite, thanks to its polyphenol content.
- Ginseng: Traditional herb that may boost GLP-1 and improve blood sugar response, especially in Korean and American ginseng varieties.
Frequently asked questions
Is GLP-1 similar to Ozempic?
GLP-1 is the hormone that Ozempic mimics. Ozempic is a GLP-1 receptor agonist, specifically semaglutide. It works by mimicking GLP-1, which helps regulate blood sugar, slow digestion and suppress appetite.
So yes, Ozempic is a drug based on GLP-1 activity.
What are GLP-1 medications?
GLP-1 medications (or GLP-1 receptor agonists) are a class of drugs that mimic the GLP-1 hormone. They’re used to:
- Lower blood sugar in type 2 diabetes
- Promote weight loss
- Improve heart health (in some cases)
Examples include:
- Semaglutide (Ozempic, Wegovy)
- Liraglutide (Victoza, Saxenda)
- Dulaglutide (Trulicity)
- Exenatide (Byetta, Bydureon)
- Tirzepatide (Mounjaro), technically a dual GIP/GLP-1 agonist
Which GLP-1 is best for weight loss?
So far, semaglutide (Wegovy) shows the most significant weight loss among approved GLP-1s:
- Average weight loss: 15 percent or more of body weight over time
- Administered once weekly
Tirzepatide (Mounjaro), though not a pure GLP-1, has shown even greater weight loss in trials and was approved by the FDA specifically for weight management under the name Zepbound.
How do you get GLP-1 naturally?
Your body naturally produces GLP-1 in the gut, especially after eating. You can support natural GLP-1 secretion by:
- Eating more protein and fiber (e.g., legumes, whole grains, eggs, yogurt)
- Consuming healthy fats (e.g., avocado, olive oil, nuts)
- Exercising regularly
- Avoiding rapid spikes in blood sugar (e.g., reduce processed carbs and sugar)
- Intermittent fasting or time-restricted eating may also help improve GLP-1 levels and sensitivity
Is GLP-1 safe for long-term use?
Studies show that GLP-1 agonists can be safe long-term under medical supervision.
Can I use GLP-1 drugs for weight loss only?
Yes, some GLP-1 agonists, like Wegovy, are FDA-approved specifically for weight loss.
How soon will I see results?
Many patients notice changes in appetite and blood sugar within weeks.
Do I need to change my diet while on GLP-1 drugs?
A balanced diet enhances effectiveness and reduces side effects.
Are GLP-1 drugs covered by insurance?
Coverage varies. Check with your provider for specifics.
Which GLP-1 agonist is approved for weight loss?
Several GLP-1 receptor agonists are approved specifically for weight loss in adults, including:
- Semaglutide (Wegovy). FDA-approved for chronic weight management in adults with obesity or overweight and at least one weight-related condition (e.g., hypertension, type 2 diabetes).
- Liraglutide (Saxenda). Also FDA-approved for weight loss in adults (and children 12 and older) with similar criteria.
Do GLP-1 agonists suppress appetite?
Yes, they do. GLP-1 agonists suppress appetite by:
- Acting on the hypothalamus, the brain region that regulates hunger.
- Slowing gastric emptying, which prolongs the feeling of fullness.
- Reducing cravings and food intake through effects on reward-related brain pathways.
This appetite suppression plays a key role in their effectiveness for weight loss.
Are GLP-1 agonists approved for children?
Some are, but with limitations:
- Liraglutide (Saxenda) is approved for weight management in adolescents aged 12-17 with obesity and a body weight above 132 pounds.
- Semaglutide (Wegovy) was approved in 2022 for adolescents aged 12 and older with obesity.
These approvals are based on clinical trials showing safety and effectiveness in this age group, but treatment is typically considered after lifestyle interventions haven’t worked.
Conclusion
- GLP-1 is a powerful hormone with wide-reaching effects on metabolism, appetite and blood sugar regulation.
- Whether through medication or natural means, supporting GLP-1 activity can offer transformative health benefits.
- Always consult with a healthcare provider to determine the best approach for your unique needs.
- If you’re exploring GLP-1 for diabetes management, weight loss or metabolic health, you’re on a promising path backed by science.
- While medications can target GLP-1 directly, supporting your body’s natural production through nutrition, movement and mindful habits is a sustainable and holistic approach. A lifestyle that prioritizes gut health, whole foods and stress management can go a long way in keeping your metabolic and hormonal systems in balance.