As passionate advocates for harnessing nature’s power to support health and wellness journeys, we’re delving into an exciting topic that’s making waves in the world of metabolism and weight management: GLP-1. This remarkable hormone could be the key to understanding how our bodies regulate appetite and weight, and how we can work with our natural systems to achieve our health goals.
What is GLP-1?
Glucagon-like peptide-1, or GLP-1, is a fascinating hormone produced naturally in your body. It’s part of a complex system that helps regulate appetite, metabolism, and blood sugar levels. GLP-1 is primarily released by specialised cells in your intestines, known as L cells, in response to food intake.When you eat, GLP-1 acts as a powerful messenger, signalling to various parts of your body that it’s time to process nutrients. This hormone is part of a larger family called incretins, which play crucial roles in metabolic regulation.
The Intricate World of Metabolism
Before we delve deeper into GLP-1’s role, let’s take a moment to understand metabolism. Metabolism refers to all the chemical processes that occur within your body to maintain life. These processes include:
- Breaking down food into energy (catabolism)
- Using that energy to build and repair tissues (anabolism)
- Eliminating waste products
Your metabolic rate – the speed at which these processes occur – is influenced by various factors, including age, gender, muscle mass, and hormones like GLP-1.
GLP-1 and Metabolism: A Powerful Partnership
GLP-1 is often called an “incretin” hormone because it helps increase insulin production when blood sugar levels rise after a meal. This insulin boost helps your cells absorb glucose more efficiently, keeping your blood sugar in check. But that’s not all – GLP-1 also slows down the rate at which food leaves your stomach, a process known as gastric emptying.Here’s a closer look at how GLP-1 impacts your metabolism:
- Blood Sugar Regulation: GLP-1 stimulates the release of insulin from pancreatic beta cells, but only when blood glucose levels are high. This glucose-dependent action helps prevent dangerous drops in blood sugar.
- Glucagon Suppression: GLP-1 inhibits the release of glucagon, a hormone that raises blood sugar. This dual action on insulin and glucagon helps maintain stable blood glucose levels.
- Gastric Motility: By slowing down gastric emptying, GLP-1 helps spread out the absorption of nutrients, preventing rapid spikes in blood sugar.
- Pancreatic Health: Some studies suggest that GLP-1 may promote the growth and survival of pancreatic beta cells, potentially improving long-term metabolic health.
The Weight Management Connection
Now, let’s explore how GLP-1’s metabolic effects translate to weight management:
- Appetite Control: GLP-1 acts on the hypothalamus, the brain’s hunger control centre, sending signals that you’re satisfied. This can lead to reduced overall food intake and fewer cravings.
- Slowed Digestion: By delaying gastric emptying, GLP-1 can help you feel full with smaller portions. This prolonged feeling of satiety can naturally reduce calorie intake without feelings of deprivation.
- Metabolic Boost: Some research suggests GLP-1 may increase energy expenditure, helping you burn more calories throughout the day. While more studies are needed, this could be an exciting avenue for future weight management strategies.
- Blood Sugar Balance: By improving insulin sensitivity and preventing blood sugar spikes and crashes, GLP-1 can help stabilise energy levels and reduce the cravings often associated with blood sugar fluctuations.
- Fat Metabolism: Emerging research indicates that GLP-1 might influence how the body processes and stores fat, potentially favouring the use of fat for energy rather than storage.
Natural Sources of GLP-1 Modulators
Whilst GLP-1-based medications (Ozempic and Wegozy) have gained attention for weight loss, there are natural sources that can support your body’s GLP-1 function:
- Fibre-Rich Foods: Foods high in fibre can stimulate GLP-1 release. Whole grains, legumes, and vegetables are excellent sources.
- Protein-Rich Foods: Eggs, nuts, and lean meats can help increase GLP-1 levels.
- Healthy Fats: Olive oil and avocados contain monounsaturated fats that may support GLP-1 function.
- Fermented Foods: Probiotics in yoghurt and kefir may indirectly support GLP-1 production.
- Feijoa/Feiolix: This unique fruit, popular in New Zealand and Australia contains high levels of abscisic acid. Abscisic acid has been shown to enhance insulin secretion and support glucose absorption, stimulating release GLP-1.
Remember, sustainable weight management is about more than just one hormone. It’s a complex interplay of nutrition, activity, sleep, and overall well-being. By incorporating these natural GLP-1 supporters into a balanced diet and healthy lifestyle, you can work with your body’s innate wisdom to achieve sustainable health and wellness.Stay tuned for more insights into how nature’s bounty can support your journey to optimal health and vitality!
References:
Hira T, Trakooncharoenvit A, Taguchi H, Hara H. Improvement of Glucose Tolerance by Food Factors Having Glucagon-Like Peptide-1 Releasing Activity. Int J Mol Sci. 2021 Jun 21;22(12):6623. doi: 10.3390/ijms22126623. PMID: 34205659; PMCID: PMC8235588.
Bodnaruc AM, Prud’homme D, Blanchet R, Giroux I. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond). 2016 Dec 9;13:92. doi: 10.1186/s12986-016-0153-3. PMID: 27990172; PMCID: PMC5148911.
Abiola JO, Oluyemi AA, Idowu OT, Oyinloye OM, Ubah CS, Owolabi OV, Somade OT, Onikanni SA, Ajiboye BO, Osunsanmi FO, et al. Potential Role of Phytochemicals as Glucagon-like Peptide 1 Receptor (GLP-1R) Agonists in the Treatment of Diabetes Mellitus. Pharmaceuticals. 2024; 17(6):736. https://doi.org/10.3390/ph17060736
Leber, A., Hontecillas, R., Tubau-Juni, N. et al. Abscisic acid enriched fig extract promotes insulin sensitivity by decreasing systemic inflammation and activating LANCL2 in skeletal muscle. Sci Rep 10, 10463 (2020). https://doi.org/10.1038/s41598-020-67300-2
Müller TD, Finan B, Bloom SR, D’Alessio D, Drucker DJ, Flatt PR, Fritsche A, Gribble F, Grill HJ, Habener JF, Holst JJ, Langhans W, Meier JJ, Nauck MA, Perez-Tilve D, Pocai A, Reimann F, Sandoval DA, Schwartz TW, Seeley RJ, Stemmer K, Tang-Christensen M, Woods SC, DiMarchi RD, Tschöp MH. Glucagon-like peptide 1 (GLP-1). Mol Metab. 2019 Dec;30:72-130. doi: 10.1016/j.molmet.2019.09.010. Epub 2019 Sep 30. PMID: 31767182; PMCID: PMC6812410.
Millar, C. L., Duclos, Q., & Blesso, C. N. (2017). Effects of Dietary Flavonoids on Reverse Cholesterol Transport, HDL Metabolism, and HDL Function. Advances in nutrition (Bethesda, Md.), 8(2), 226–239. https://doi.org/10.3945/an.116.014050
Parhofer K. G. (2015). Interaction between Glucose and Lipid Metabolism: More than Diabetic Dyslipidemia. Diabetes & metabolism journal, 39(5), 353–362. https://doi.org/10.4093/dmj.2015.39.5.353
