This topic feels like a massive one to tackle. I certainly feel like GLP-1 (Glucagon like Peptide 1) is pretty much in everyone’s mouth at the moment. Even if you only know it under the hyped weight loss drug “ozempic” or “semaglutide injection”. But Life & Lemons is all about delicious recipes and health content that allows you to form your own opinion on important health topics. So, allow me to tackle and write down the research (so that you do not have to). As a side note for the rest of the post, I will refer to GLP-1 (Glucagon-like Peptide 1) simply as “GLP-1”.
What to Expect in this Post
Here’s a breakdown of what to expect in this post:
- What is GLP-1
- What does GLP-1 do?
- What is a GLP-1 agonist used for?
- What are consequences of using a GLP-1 agonist?
- What if I stop taking GLP-1?
- How to support your body if you are on GLP-1
- Is there a way to increase GLP-1 naturally
- Additional resources
What is GLP-1
GLP-1 is a hormone that is produced in our small intestine. Basically there are tiny little sensors called “L-cells” in your digestive system that can feel once you have eaten. As soon as they sense food, they start to release GLP-1. GLP-1 has an integral role in primarily regulating blood glucose levels and lipid metabolism.
What does GLP-1 do?
GLP-1 plays several key roles in your body:
- Triggers insulin release. GLP-1 tells your pancreas to release insulin into your blood stream. Insulin is a key hormone that breaks down your food into energy and lowers your blood sugar levels in your blood stream by pushing said energy into your cells
- Blocking glucagon secretion. Glucagon is a hormone that raises your blood sugar levels. GLP-1 hinders this secretion and therefore allows your blood sugar levels to remain stable
- Slowing stomach emptying. A slower emptying of your digestive tract means that (sugar) hits your blood stream in a more stable way, which stops what is commonly referred to as a “blood sugar roller coaster” (spikes and then crashes)
- Increasing satiety. GLP-1 affects how your brain processes both hunger and satiety
As you can see, GLP-1 plays a critical role in managing blood sugar levels, which is why it has become a focal point in the last few years in relation to being – what is considered – an innovative medical treatment possibility, in particular to diabetes and obesity.
What is a GLP-1 agonist used for?
From a medicine and scientific point of view, GLP-1 agonist medications mimick this hormone. An agonist is known as a manufactured substance that basically causes the same action in the body as the naturally occurring counterpart. Basically this medication binds itself to GLP receptors and triggers or increases the effect, depending on how much of the medication you are using. These medications have contain GLP-1 agonists in hundredfolds to what is naturally found in our bodies.
Originally, GLP-1 medication was mainly used to treat type 2 diabetes or obesity. As we saw, they manage to help lower your blood sugar levels, and avoid blood sugar spikes. Also, the satiety component GLP-1 is known may reduces your appetite, hunger, and cravings. The combined effect can increase or trigger a weight loss process. Unfortunately, this is what GLP-1 agonists are now mainly known for. Their weight loss effect. So this medication is now also taken by many people who are neither obese or have diabetes 2.
What are consequences of using a GLP-1 agonist?
Because you are giving your body so much more than what it would naturally produce in GLP-1, the consequences of taking it are a very zapped appetite, which naturally leads to weight loss. As this drug is particularly popular amongst celebrities, many have come out with what they felt were far reaching consequences. From feeling nauseous, to throwing up a lot, to their intestines stopping to work properly or efficiently. Oftentimes when you have been on it for a while, you also do not manage to stop losing weight and become “too thin”. None of these are scientifically proven and simply provide an insight into what someone is feeling whilst they may be taking the drug, or after they stopped.
But, there are some scientifically proven consequences, which I want to highlight. When you are losing weight on these drugs, it appears a lot of it is muscle mass rather than fat. You can find that particular study here. Losing muscle mass is never a particularly good thing, but as we age we naturally lose muscle mass anyways and muscle is one of the key contributors to longevity and a healthy body.
What if I stop taking GLP-1?
Very simply, one study stop using the drug, you regain about 70% of the weight, and it tends to be 100% fat that is being regained. Also, any cardiometabolic improvements that were noticeable whilst taking the medication completely disappeared after some time. I have linked this study for you here.
How to support your body if you are on GLP-1
As with all medications, it has its advantages and draw backs. There is no denying that a lot of people who had type 2 diabetes and/or obesity lost weight for the first time whilst being on the drug. If you are using weight loss medication currently, here are some additional tips to support your wellbeing:
- Weight train in order to combat the muscle loss, at least three times a week is probably sensible
- Incorporate blood sugar reducing techniques, and healthy habits so that you are not dependent on the drug long term (I have linked some further articles below)
- Protein is one of the most important contributors to maintaining muscle mass. Try to eat 1 gr. of protein per pound body weight in order to maintain satiety and your muscle mass
Is there a way to increase GLP-1 naturally?
Since GLP-1 is a hormone that is also produced in our bodies (just not in such large quantities as is the case when adding medication), are there ways to increase it naturally, in a more sustainable way? Yes! There are several ways how you can naturally increase your GLP-1:
- Eat your veggies first, followed by protein and fats, and then followed carbohydrates. This will ensure your GLP-1 stays higher for longer after eating, and are overall higher by 38%
- Chew your food at least 10 times
- Have some yerba mate tea, a drink that is particularly popular in South America
- Antioxidants in lemons encourages L-cells to produce more GLP-1. However, you need to drink about 1.3 liters of pure lemon juice in order to get that benefit
Additional Resources
If you made it this far, thank you for reading. I hope you found this topic interesting and relevant. Here are some further resources if you want to dive deeper into some areas:
- Why Blood Sugar Balance is Important
- How to Balance Your Blood Sugar Levels
- Could Muscle Be Our Superpower?
