GLP-1: The secret To Boosting Metabolism & Reducing Cravings

GLP-1.

Does anyone actually know what it stands for?

Could it be “Gobble Less, Please?”

Or maybe “Gut-Loving Peptide?”

Personally, I thought it meant “Greatly Lacking Patience” because when my cravings are out of control, patience is nowhere to be found!

All jokes aside, GLP-1 (glucagon-like peptide-1) is a powerhouse hormone.

It’s produced in our gut that helps balance blood sugar, manage weight, and even curb those pesky cravings.

While medications that mimic GLP-1 are trending, we can also support our body’s natural GLP-1 production.

In this article, my good friend Dr. Stef shares how this hormone and a healthy gut team up to tame cravings and fuel a balanced metabolism.

What is GLP-1?

GLP-1, or glucagon-like peptide-1, is a hormone that plays a crucial role in balancing blood sugar and managing weight.

Here’s what it does:

• Balances Blood Sugar: Stimulates insulin and reduces glucagon (a hormone that raises blood sugar).
• Curbs Appetite: Helps reduce hunger, making weight management easier.
• Promotes Satiety: Encourages a feeling of fullness after meals.

While medications that mimic GLP-1 are commonly used for weight management and type 2 diabetes, our bodies naturally produce GLP-1, and we can enhance its effects through lifestyle and dietary choices.

How Gut Health Influences GLP-1

Our gut microbiome—home to trillions of bacteria—plays an essential role in GLP-1 production.

Certain bacteria, like Akkermansia muciniphila and Clostridium butyricum, help increase GLP-1 levels by producing compounds like butyrate, a short-chain fatty acid (SCFA) that benefits both metabolism and gut health.

• Akkermansia: Boosts GLP-1 and supports a healthy gut lining.
• Clostridium butyricum: Produces butyrate, which reduces inflammation and promotes gut health.
• Bifidobacterium infantis: Indirectly supports GLP-1 by feeding beneficial bacteria and creating a stable gut ecosystem.

Low levels of butyrate have been linked to various health issues, showing the importance of supporting these beneficial bacteria to maintain a strong gut barrier and balanced metabolism.

Harmful Bacteria Increases Cravings

Without a strong mucin layer, cravings can skyrocket, and harmful bacteria can move closer to the gut lining. This crowds out beneficial bacteria and reduces the body’s ability to produce GLP-1.

As GLP-1 levels drop, appetite regulation weakens, and cravings kick in that can throw off blood sugar balance.

Action Tip: Eat more fiber and polyphenol-rich foods to support a balanced gut, which helps keep the mucin layer strong and supports GLP-1 production.

Low Fiber and Polyphenol Intake

Diets low in fiber and polyphenols can contribute to leaky gut (dysbiosis) because they don’t provide the fuel needed for beneficial bacteria.

Fiber-rich foods and polyphenols (found in berries, nuts, leafy greens, and spices) help nourish Akkermansia and Clostridium butyricum, which in turn support the mucin layer and encourage healthy GLP-1 production.

Action Tip: Include a variety of fiber and polyphenol-rich foods daily to help your gut bacteria thrive and naturally support GLP-1.

The Role of GLP-1 Agonist Drugs: When Are They Useful?

GLP-1 agonists are medications that mimic the effects of natural GLP-1. They help to reduce blood sugar, curb appetite, and promote fullness.

They’re especially beneficial for:

• Type 2 Diabetes: GLP-1 agonists help lower blood glucose by stimulating insulin and reducing glucagon.
• Weight Management: For individuals with obesity or related health issues, GLP-1 agonists support weight loss by curbing appetite.

GLP-1 Agonists May Not Be Ideal for:

• Individuals without significant weight issues or those who are only slightly overweight.
• People focused on fitness or muscle maintenance rather than substantial weight loss.

GLP-1 Agonists Side Effects to Consider:

• Loss of Lean Muscle: Reduced appetite may lead to muscle loss, impacting metabolism and strength.
• Digestive Side Effects: Nausea, vomiting, diarrhea, and constipation are common.

Action Tip: Always consult a healthcare provider before starting GLP-1 agonists to determine if they’re right for you.

Supporting Metabolic Health with or Without GLP-1 Agonists

Whether you’re using GLP-1 agonists or not, supporting metabolic health through diet, exercise, and gut health practices is essential.

Here’s how:

• Prioritize Protein and Strength Training: Protein supports lean muscle, and strength exercises help maintain a healthy metabolism.
• Fiber-Rich Foods: Include fiber-rich foods daily to fuel beneficial bacteria and support GLP-1.
• Regular Movement: Walking after meals can help balance blood sugar and reduce stress, which also benefits gut health.

How To Boost GLP-1 Naturally

How To naturally support GLP-1:

• Eat Fiber and Polyphenols: Foods like berries, leafy greens, and nuts fuel beneficial bacteria that boost GLP-1.
• Consider Probiotics: Certain strains, like Akkermansia and Clostridium butyricum, can help increase GLP-1.
• Manage Stress: Chronic stress impacts gut health and GLP-1. Try taking a short walk after meals to help with blood sugar control and reduce cortisol levels.

Restoring a healthy metabolism is a journey and requires a multi-system approach that addresses gut health and lifestyle.

With these diet and lifestyle strategies, you can naturally support GLP-1 and improve your metabolism, cravings, and energy.

What You Can Do Today

• Eat more fiber and polyphenol-rich foods: Think berries, leafy greens, and nuts.
• Include probiotics with beneficial strains: Look for Akkermansia or Clostridium butyricum.
• Get regular movement: Walk after meals for blood sugar and cortisol support.
• Support protein intake and strength training: Helps maintain lean muscle and metabolic health.

Let Me Share A Secret

After learning in depth about the connection between gut health and GLP-1, I started taking a probiotic with the specific strains mentioned in this article, like Akkermansia and Clostridium butyricum.

I’m thrilled to report that my cravings have all but disappeared—whoo hoo! It’s amazing how much supporting the right gut bacteria can make a difference in how I feel day to day.

 

About the Authors:
Dr. Stefania is a Board-Certified Naturopathic Doctor who helps individuals overcome weight loss resistance and metabolic challenges. Doctor (LIC#3062)

Ann Hackman is a certified integrative nutrition health coach and founder of RESTORE, a 12-week program empowering women to understand their bodies and achieve lasting health. RESTORE helps women reconnect body, mind, and spirit, balancing metabolism, hormones, and overall health.