The Surprising Truth About Nutrition and Natural GLP-1
Understanding Blood Sugar, Insulin Sensitivity, and the Power of GLP-1
I want to start by saying that I am in full favor of finding healthy, sustainable ways to reduce weight and body fat as we age, whether through nutrition, lifestyle changes, or, when appropriate, medications. This post is for those currently using GLP-1 medications, those curious about them, and those who may want to support GLP-1 activation naturally. Here, I’ll explore the natural role of GLP-1 in our bodies, how it can be supported through nutrition, and how these strategies can help manage blood sugar and promote healthy aging.
As a Functional Diagnostic Nutrition Practitioner (FDNP), I am always expanding my knowledge of aging and metabolic health. Recently, I attended a webinar from my FDN school’s graduate education program featuring Dr. Benjamin Bikman, Ph.D. in Bioenergetics and Professor at BYU. Dr. Bikman shared fascinating insights into allulose. Move over, Stevia. A new natural sugar is in town: allulose, which is “nature's GLP-1." Inspired by his talk, I wanted to explore GLP-1—what it is, how it works, and how we can support its natural production through nutrition.
In this post, I’ll examine blood sugar mechanisms, insulin sensitivity, and the important role of GLP-1, now used in pharmaceuticals for weight loss. Let’s unpack why GLP-1 is essential for wellness and how to support it naturally.
What is Blood Sugar, and Why Does It Matter for Healthy Aging?
Blood sugar, or glucose, is the primary energy source for our cells. Insulin, a hormone produced by the pancreas, helps transport glucose into cells. However, when blood sugar is high too often, we can develop insulin resistance, leaving higher sugar levels in the bloodstream. This resistance has been linked to chronic health conditions such as heart disease, fatty liver disease, and cognitive decline.
Managing blood sugar is essential as we age. Insulin sensitivity, or how effectively our cells respond to insulin, declines over time. Dr. Bikman emphasized that eating patterns, like frequent snacking, can reduce insulin sensitivity, contributing to age-related metabolic decline. PubMed research supports that insulin resistance is a core factor in various health issues beyond diabetes, including fatty liver, cognitive impairment, and cardiovascular disease (Springer).
GLP-1—The Hormone Shaping Modern Weight Loss Medications
GLP-1, or Glucagon-like Peptide-1, is a hormone naturally produced in the small intestine. It regulates blood sugar by boosting insulin secretion, reducing glucagon release, and slowing digestion to promote satiety. Because of these effects, GLP-1 has gained popularity in managing blood sugar and weight.
Medications like Ozempic, Wegovy, and Trulicity contain synthetic forms of GLP-1 to support blood sugar management and weight loss, especially for individuals with diabetes. These drugs mimic GLP-1’s effects, slowing digestion, reducing appetite, and helping people control blood sugar and weight. While these medications are beneficial, they have potential side effects, so understanding natural ways to support GLP-1 can be empowering and sustainable.
How is GLP-1 Naturally Produced in the Body, and Why is it Important?
Our bodies produce GLP-1 in response to certain foods, especially those high in protein and fiber. GLP-1 aids in regulating insulin, enhances satiety, and supports blood sugar control. When our natural GLP-1 response is optimal, it supports metabolism, making it easier to maintain a stable weight and avoid blood sugar spikes.
As we age and insulin sensitivity declines, GLP-1 levels may also decrease, making it more challenging to regulate blood sugar and maintain a healthy weight. Focusing on dietary and lifestyle strategies to support GLP-1 can help optimize this process.
Foods and Lifestyle Factors That Enhance GLP-1 Action
While pharmaceuticals harness GLP-1 for weight loss, there are ways to support its natural release:
High-Fiber Foods: Supporting GLP-1 Production
Pro Tip: Fiber-rich foods can stimulate GLP-1 production by slowing glucose absorption and promoting gut health.
Examples of High-Fiber Foods: Legumes (like black beans, chickpeas), vegetables (broccoli, Brussels sprouts), and whole grains (quinoa, oats).
Supporting Data: According to some studies, a high-fiber diet is associated with an increase in GLP-1 secretion, contributing to improved insulin sensitivity and satiety.
Protein-Rich Meals: Enhancing GLP-1 Levels
Pro Tip: Protein intake can increase GLP-1 levels, helping stabilize blood sugar and reduce hunger.
Examples of Protein-Rich Foods: Lean meats (chicken, turkey), eggs, fish, and plant-based proteins (lentils, edamame).
Supporting Data: Studies show that protein-rich meals can increase GLP-1 secretion by 25-40%, depending on the protein type. For instance, whey protein has a particularly high impact, significantly enhancing satiety and lowering post-meal blood glucose levels.
Probiotics and Fermented Foods: Boosting GLP-1 Through Gut Health
Pro Tip: Certain probiotics and fermented foods can enhance GLP-1 production by improving gut health, which in turn supports insulin sensitivity.
Examples of Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi, and miso.
Supporting Data: A recent study shows that individuals who consumed specific probiotic strains, like Bifidobacterium longum and Lactobacillus gasseri, experienced an increase in GLP-1 levels. Additionally, regular probiotic intake improved overall insulin sensitivity.
Natural Sweeteners Like Allulose: Supporting GLP-1 Without Spiking Blood Sugar
Pro Tip: Allulose, a low-glycemic sweetener, doesn’t cause significant blood sugar spikes and may support GLP-1 production.
Uses for Allulose: Allulose can be used instead of sugar in baking, coffee, and smoothies - check out RxSugar brand as a great sugar substitute!
Supporting Data: Recent research shows that allulose consumption increases GLP-1 secretion without elevating blood glucose. Compared to regular sugar, allulose led to a significant reduction in blood sugar levels while providing sweetness.
Intermittent Fasting: Promoting GLP-1 Secretion
Pro Tip: Fasting can promote GLP-1 secretion by allowing the gut to reset, which enhances insulin sensitivity and metabolic flexibility.
Fasting Methods: 16:8 method (16 hours fasting, 8 hours eating), alternate-day fasting, and the 5:2 method (five days normal eating, two days of reduced calories).
Supporting Data: According to recent narrative review in The American Journal of Clinical Nutrition, fasting increased GLP-1 levels compared to standard eating patterns. Additionally, those practicing intermittent fasting experienced improved insulin sensitivity, further supporting blood sugar stability and weight management.
Practical Tips for Supporting Blood Sugar and GLP-1 Naturally
To encourage natural GLP-1 production and maintain healthy blood sugar levels, try these strategies:
Prioritize Fiber and Protein: Fiber and protein help slow digestion, stabilize blood sugar, and support GLP-1.
Limit Snacking: Extending time between meals can allow insulin and GLP-1 levels to reset.
Opt for Low-Glycemic Sweeteners: Natural options like allulose (e.g., RxSugar) satisfy sweet cravings without raising blood sugar.
Focus on Gut Health: Including probiotic foods and fiber supports a healthy microbiome, which aids GLP-1 release.
Exercise Regularly: Physical activity boosts insulin sensitivity and may also contribute to naturally stimulating GLP-1.
In Conclusion—Empowering Midlife Health Through Blood Sugar and GLP-1 Support
Managing blood sugar and supporting GLP-1 production is essential for healthy aging. Whether using GLP-1 medications, exploring natural options, or transitioning to a more food-focused approach, understanding and supporting these mechanisms can make a real difference in your health journey.
Dr. Bikman’s insights on allulose and GLP-1 illustrate that we can enhance our wellness through various pathways, making sustainable choices that allow us to thrive.
If you’re interested in learning more about blood sugar management, GLP-1 support, or tailored nutrition strategies, I invite you to download my Roadmap to Optimal Health or book a Discovery call to discuss how I can support you on this journey.