Maintaining optimal health is a vital goal for most of us. There are, of course, many ways to do this, such as getting sufficient exercise, eating a healthy diet, and managing stress levels. However, there is an essential hormone that plays a crucial role in controlling blood sugar and weight management, among other things, and that is Glucagon-like peptide 1 (GLP-1). You've probably heard of GLP-1, given the buzz it's been getting, but what exactly is it, and how can you increase GLP-1 naturally?
What is GLP-1?
GLP-1, a hormone produced in the gut, helps to regulate blood sugar levels. It is released when food enters the stomach, and it signals the pancreas to release insulin. Insulin is used to transport glucose, the sugar present in food, into the cells. This process is essential for maintaining healthy blood sugar levels.
However, GLP-1 has several other benefits besides regulating blood sugar levels. It helps to reduce inflammation in the gut and increase satiety or the feeling of being full. This hormone also promotes weight loss by increasing fat burning and reducing fat storage.
How GLP-1 affects blood sugar and weight management
GLP-1 can help with managing diabetes because it lowers blood sugar levels and can improve insulin sensitivity. Additionally, it reduces the release of glucagon, a hormone that prompts the liver to release glucose into the bloodstream. This reduction results in decreased blood sugar levels.
Moreover, GLP-1 affects weight management by increasing satiety and reducing appetite. It does so by slowing down the emptying of the stomach, which makes you feel full for longer periods. This feeling of fullness reduces the urge to eat, resulting in decreased food intake. Additionally, GLP-1 increases fat burning and reduces fat storage, making it an effective tool for weight loss.
How to increase GLP-1 naturally
If you're looking to improve your gut health and increase GLP-1 levels, there are several dietary strategies you can incorporate into your daily routine. Our top recommendation, of course, is to use Eden's every day. Our research showed that people who used Eden's saw a 3.3-fold increase in GLP-1, promoting a feeling of fullness that allowed them to reduce cravings and ultimately eat less. You can see Eden's effectiveness below:
If you want to try Eden's — a scientifically-validated blend of prebiotics, probiotics, and polyphenols — check it out below.
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Here are other helpful tips to increase GLP-1 naturally:
Foods rich in prebiotic fiber
Examples of foods rich in prebiotic fiber include artichokes, chicory root, dandelion greens, and jicama. Consuming a mix of these foods can aid in expanding the range of bacteria in your gut, resulting in a healthier microbiome and higher GLP-1 production.
Incorporating healthy fats
It's crucial to reduce the amount of saturated and trans fats you consume. However, consuming healthy fats can benefit your gut. You can enhance your diet by incorporating flaxseeds, chia seeds, and coconut oil. These healthy fats can also help lower cholesterol levels and thus decrease the risk of heart disease.
The role of protein in GLP-1 production
When it comes to protein, it's important to choose high-quality sources such as lean meats, poultry, fish, and plant-based options like tofu and legumes. These foods not only provide essential amino acids for muscle growth and repair, but they may also help to stimulate the release of GLP-1. Eating protein along with your meals can slow down the absorption of carbohydrates and help maintain steady blood sugar levels.
Hydration and its impact on GLP-1
While we can probably all agree that water remains the best source of hydration, there are other options you can incorporate into your daily routine. Herbal teas, coconut water, and low-sugar electrolyte drinks can also help to keep you hydrated. Additionally, consuming water-rich foods like cucumbers, watermelon, and celery can help to boost your hydration levels and increase GLP-1 production naturally.
By incorporating these dietary strategies into your daily routine, you can help to improve your gut health, increase GLP-1 production, and support overall health and wellness.
Lifestyle factors that influence GLP-1 production
While GLP-1 is naturally produced in the body, several lifestyle factors can influence its production:
The importance of regular exercise
Regular exercise not only helps maintain a healthy weight, but it also plays a crucial role in increasing GLP-1 levels. In fact, research by the Journal of Clinical Endocrinology and Metabolism found that exercise can increase GLP-1 levels by up to 50%. To get the most benefit, it is recommended to engage in a combination of weight training and cardiovascular exercise. Weight training helps build muscle, which can increase the body's sensitivity to insulin and improve GLP-1 production. Engaging in cardiovascular activities like running or cycling can boost the production of GLP-1. To maximize the benefits, it's advisable to engage in moderate-to-vigorous exercise for at least 150 minutes per week.
Stress management techniques
Experiencing stress can harm both your physical and mental health. Stress can lower the levels of GLP-1, which is crucial in maintaining good mental health. The release of cortisol, a hormone triggered by stress, can disrupt the production of GLP-1. To manage stress effectively and promote optimal GLP-1 production, you can practice stress management techniques such as yoga, meditation, or deep breathing exercises.
Prioritizing sleep for hormone regulation
Getting enough sleep remains critical for overall health and well-being, including hormone regulation. Lack of sleep can decrease GLP-1 levels and increase appetite, leading to overeating and weight gain. In addition to promoting GLP-1 production, getting enough sleep can also improve insulin sensitivity and promote weight loss. Seven to eight hours of sleep per night is recommended for optimal hormone regulation.
The role of gut health in GLP-1 production
The health of the gut is essential for optimal hormone regulation, including GLP-1 production. The gut contains trillions of bacteria, and it plays a crucial role in both digestion and overall health. Consuming foods that promote gut health, such as fermented foods like kimchi or sauerkraut, can help increase GLP-1 levels. Additionally, taking probiotics and prebiotics can help support gut health and improve GLP-1 levels. Probiotics are live bacteria that can help populate the gut with beneficial bacteria, while prebiotics are a type of fiber that feeds those beneficial bacteria already present in the gut.
Again, consider Eden's to get your daily dose of probiotics and prebiotics (as well as polyphenols).
By incorporating these lifestyle factors into your routine, you can help promote optimal GLP-1 production and maintain overall health and well-being.
Supplements and herbs to increase GLP-1 naturally
While there are several medications available that can increase GLP-1 levels, there are also natural supplements and herbs that can help support its production. We've mentioned Eden's synbiotic supplement, of course, but what about other supplements you could consider?
Berberine is a compound that has been used in traditional Chinese medicine for centuries. Several benefits have been found, including increasing GLP-1 levels. Berberine can be found in several plants, including goldenseal and barberry.
In addition to its GLP-1 boosting properties, berberine has also been shown to have anti-inflammatory and antimicrobial effects. It may also help lower cholesterol levels and improve heart health.
Curcumin is a compound found in turmeric, a spice commonly used in Indian cuisine and an ingredient in Eden's. Research shows it to have anti-inflammatory properties that can increase GLP-1 levels.
Curcumin can be consumed by adding turmeric to food or by taking a curcumin supplement like Eden's. In addition to its GLP-1 boosting effects, curcumin has also been shown to have antioxidant properties and may help improve brain function.
Alpha-Lipoic Acid is an antioxidant that can help increase insulin sensitivity and promote weight loss. It increases GLP-1 levels and can improve blood sugar regulation.
In addition to its GLP-1 boosting effects, alpha-lipoic acid has also been proven to have anti-inflammatory properties and may help improve nerve function.
Probiotics and prebiotics
We've mentioned probiotics and prebiotics in our gut health section, but it's crucial to reiterate. Probiotics introduce healthy bacteria into the gut, while prebiotics help feed the healthy bacteria already present. Some studies have also shown that probiotics and prebiotics may help improve digestion, boost the immune system, and reduce inflammation.
Overall, while these supplements and herbs can be helpful in supporting GLP-1 production, it's important to speak with a healthcare provider before starting any new supplement regimen.
Overall, increasing GLP-1 levels naturally is a crucial step in maintaining optimal health. By incorporating dietary strategies, lifestyle modifications, and supplements like Eden's, we can improve our gut health and support GLP-1 production, leading to better blood sugar control, weight management, and overall well-being.