Many people are choosing to try injectable drugs like Ozempic to help them lose weight. These drugs work by significantly decreasing appetite and cravings. As with any medication, there is a risk of side effects. Unfortunately, some of the side effects from these drugs can cause lifelong health problems.
Common side effects:
- Nausea
- Vomiting
- Diarrhea
- Abdominal pain
- Constipation
- Dizziness
- Fatigue
- Blurred vision
- Heartburn
- Bloating
- Gas/burping
- Runny nose
- Sore throat
- Hypoglycemia (low blood sugar)
Serious side effects:
- Gastroparesis (paralysis of the stomach muscles) – can be permanent
- Delayed stomach emptying
- Pancreatitis
- Kidney problems
- Gallbladder problems
Other things to consider is that most people will gain the weight back after they stop taking it…AND, genetically, GLP-1 drugs will not even work for some people, meaning, some people risk their health to take these drugs, and lose very little to no weight or improve their condition.
What if I told you that you have the POWER to increase GLP-1 naturally? The good news is, YOU CAN! Read on and find out how….
But first, what is GLP-1?
Glucagon-like peptide 1(GLP-1) is a hormone that stimulates glucose-induced insulin secretion. It is mainly secreted by cells in the gastrointestinal tract, but it’s also found throughout the brain. In the GI tract, it slows motility to keep you feeling full longer. In the brain, it decreases cravings.
Function of GLP-1 in the body:
- Helps manage blood glucose levels after eating
- Inhibits the release of glucagon, another hormone that raises blood sugar
- Helps regulate appetite by signaling satiety
- Slows down the emptying of stomach contents
- Shown to be neuroprotective
- Improves cognitive function
Concentrations of GLP-1 are low after an overnight fast and increase after food intake, typically peaking within 15-30 minutes. Phase two, which is the second hour after food intake, determines how long GLP-1 will be secreted. The longer it stays in your bloodstream, the longer your blood sugar will remain stable, and your cravings reduced.
Foods that increase GLP-1 secretion:
- Protein (poultry, beef, seafood, eggs, pork, etc.)
- Fermentable fiber (fruit, vegetables, legumes, nuts, psyllium)
- Monounsaturated fatty acids (olive oil, avocados, nuts, seeds, peanut butter)
- Polyunsaturated fatty acids (omega 3, fatty fish, eggs, walnuts, flaxseeds)
Studies show that what you eat makes a difference as to how long GLP-1 is activated:
- A high protein diet, consisting of 35% carbs, 25% fat, and 40% protein, resulted in greater postprandial GLP-1 secretion that lasted several hours longer than a high carb diet.
- A high fat diet also induces greater post-meal GLP-1 secretion over a longer period, matching the high protein diet.
- A high carbohydrate/low protein diet consisting of 55% carbs, 30% fat, and 15% protein resulted in less GLP1 secretion that decreased significantly in the second hour after the meal.
Carbohydrates are fast to digest and depending on the meal, can raise blood sugar quickly, causing a crash a short time later. Protein and fats are slow to digest, which means they help keep blood sugar and energy stable. When blood glucose is stable, you won’t experience the cravings and fatigue that can happen a couple hours after a high carbohydrate meal. Keep in mind that if you have insulin resistance, metabolic syndrome, or type 2 diabetes, it will take a little time for your hormones to regulate. If you stick to a high protein, moderate to high fat, and low carbohydrate diet, in time your blood sugar will stabilize, your energy will increase, and your cravings will disappear. We are all genetically different, therefore, some may do better with higher protein, some may do better with higher fat. Avoid refined carbs (breads, pasta, cereal, etc.), sugar, artificial sweeteners, and seed oils as much as possible.
In addition, the gut microbiome plays a significant role in GLP-1 production. A healthy gut microbiome is critical for physical and mental health. Over 80% of our immune system is in the gut, approximately 95% of serotonin and 50% of dopamine is produced in the gut. To improve your microbiome and help regulate blood sugar:
- Spore-based probiotics, particularly Bacillus subtilis, can influence GLP-1 secretion by modulating the gut microbiota and potentially increasing short-chain fatty acid (SCFA) production, which in turn stimulates GLP-1 release from intestinal L-cells.
- Lactobacillus and Bifidobacteria strains can reduce harmful bacteria in the gut, stimulate SCFA secretion and increase GLP-1 release.
- Resveratrol*: studies show that combined with probiotics, resveratrol, significantly decreased glucose and insulin resistance and increased GLP-1 secretion.
- Berberine*: has been shown in studies to reverse metabolic syndrome, aid in weight loss, improve insulin sensitivity, and lower blood pressure and triglycerides.
*Always consult your doctor before taking any supplements as there are contraindications with certain medications and conditions. This information should not be taken as medical advice and is for informational purposes only.
Changing your diet and lifestyle is the first step to dramatically and safely improve your health. If you need guidance or are interested in genetic testing, your personal blueprint that reveals the best diet and lifestyle based on your unique DNA, please feel free to schedule a complimentary discovery call. I also added the webinar below that I did for MaxGen Labs explaining the benefits of genetic testing.
The supplements above, as well as other high quality products, can be purchased at discounted prices on my Fullscript Dispensary.
In Health,
Debi Bryk, NC, BCHN
References:
https://pubmed.ncbi.nlm.nih.gov/26084343