We’ve talked about GLP-1 lately since it’s so popular in our culture right now – the risks, rewards, pros, and cons. But can you get all the GLP-1 you need from the food you eat instead of using medications?
As a refresher, remember GLP-1 stands for Glucagon-like Peptide-1 which is a hormone produced by your body. It helps with appetite suppression and blood sugar management, reduces cravings, and keeps you fuller longer. So it has been helpful and has been prescribed for those who are overweight, obese, and have diabetes type 2. So GLP-1 is a major player when it comes to metabolism, cravings, and energy.
We’ve talked the past two weeks about these medications that many people are using lately. You can click here and here for those blogs.
But is it possible to simply eat food to get all the GLP-1 you need? Let’s first talk about what food can actually do.
What Food Can Do
Some foods naturally stimulate your body’s production of GLP-1. These are foods that:
- Slow digestion which helps GLP-1 say active longer
- Keep you fuller longer – promotes satiety so you don’t feel hungry
- Maintain an even blood sugar level so you don’t crash, crave, eat, and burn
- Reduce appetite
Here are 5 Foods that Naturally Support GLP-1
- Avocados – healthy fats and fiber help stimulate GLP-1; olive oil is another great healthy fat
- Berries – low sugar fruit like berries are rich in fiber and polyphenols which support your gut health and GLP-1 levels
- Nuts – nuts and seeds like almonds and walnuts help with satiety and blood sugar control
- Sweet Potatoes – slow-digesting complex carbs like sweet potatoes gently stimulate GLP-1
- Protein – protein-rich foods like eggs, fish, meats, and plant-based such as beans and lentils contain amino acids plus fiber to help slow digestion, promote satiety, help meet nutrient needs, and help maintain lean muscle mass. Some people lose too much weight too soon leading to a “muscle-wasting” appearance. By eating enough protein, you can maintain and build muscle mass.
What Food Alone Cannot Do
Here’s where it gets real. Food cannot raise GLP-1 to the same high (supraphysiologic) levels that medications do. Drugs like Ozempic use synthetic versions of the hormone GLP-1 that stay in your system longer and work more intensely. That’s why people using them may see faster weight loss — but also deal with side effects such as:
- nausea
- fatigue
- hair thinning
- nutrient depletion
- headaches
- digestive complaints – constipation, pain, diarrhea
- losing too much weight
So while food is powerful, it is not a magic pill. It’s part of a holistic lifestyle strategy that helps your body work the way it was designed to.
What’s the Solution?
Since I work with women who are primarily 40 and older, I find that most of my clients struggle with perimenopause and menopause symptoms including the following:
- Midsection weight gain, often called “muffin-top”
- Cravings that feel out of control
- Insomnia
- Digestive issues
- Hot flashes, night sweats
- Moodiness
GLP-1 might be part of the picture. But before jumping to medication, I help my clients use a gentle, consistent lifestyle shift that naturally supports their body’s production of GLP-1 without the downsides of the medications. We use food, lifestyle, and faith-based strategies to balance hormones naturally.
You may need help from medications eventually, but first, try shifting your body with the right inexpensive tools such as diet, sleep, stress management, and movement. Then if you need medication, you can try it. But even those using the medications need to incorporate food and healthy lifestyle strategies or else they’ll gain the weight back after stopping the medications.
Remember: it’s all about nourishment, gut health, stress, sleep, and hormone support for your body and mind. If you want to learn more about how I can help and what that would look like, click here for a free 20-minute strategy session. We will talk and see if we’d be a good fit to work together. I’ve helped a lot of clients, myself, family members, and would love the opportunity to help you.
Leah Cheshire is a National Board Certified Health & Wellness Coach who helps women over 45 balance hormones, reduce sugar cravings, and regain energy through a holistic and faith-based, functional wellness strategy. She specializes in perimenopause, menopause, gut and autoimmune health, and sustainable lifestyle change.
