Enhancing GLP-1 Naturally: Foods, Supplements, and Lifestyle Strategies in Nevada City CA

By Craig Roberts, DC

Chiropractic Nevada City CA Receptor-Based Healing

There’s been a lot of buzz about weight loss drugs like Ozempic and Wegovy since their introduction. While these are effective in weight loss, there are numerous side effects including nausea, muscle loss, bone loss, depression and anxiety, diarrhea, constipation, fatigue, and headache. Emerging research is indicating that these meds may also create dysbiosis; disruption of your gut microbiome, which paradoxically is necessary to keep healthy for long-term healthy weight AND general health.

Below are summarized lifestyle and nutritional strategies to beneficially affect GLP-1 levels, healthy body weight, and your microbiome.

What Is GLP-1?

Glucagon-like peptide-1 (GLP-1) is an incretin hormone secreted by L-cells in the distal small intestine in response to nutrient ingestion. It:

Stimulates insulin secretion (only when glucose is elevated)
Suppresses glucagon
Slows gastric emptying
Reduces appetite
Promotes satiety

Due to these effects, GLP-1 plays a central role in blood glucose regulation, weight management, and metabolic health.

FOODS THAT STIMULATE GLP-1 SECRETION

1. Protein-Rich Foods
Protein increases GLP-1 secretion, especially amino acids like L-arginine and L-glutamine1.

Eggs
Yogurt
Whey protein
Fish and lean meats
Legumes

2. Soluble Fiber & Prebiotic Foods
Soluble fiber ferments in the colon into short-chain fatty acids (SCFAs), which activate GLP-1 release.

Oats
Onions
Bananas
Psyllium husk
Apples
Flaxseed
Chicory root
Garlic

3. Healthy Fats
Monounsaturated and polyunsaturated fats, particularly in combination with protein, help increase GLP-1.

Olive oil
Avocados
Fatty fish
Nuts (especially walnuts)

4. Resistant Starches & Low-Glycemic Carbohydrates
These delay digestion and increase SCFA production in the colon.

Cooked & cooled potatoes
Lentils
Green bananas (just slightly….too green can be difficult to digest)
Whole grains

5. Bitter Vegetables
Bitter compounds may activate intestinal taste receptors that enhance gut hormone release, including GLP-1.

Dandelion greens
Arugula
Kale
Mustard greens

6. Yerba Mate
Yerba Mate (Ilex paraguariensis), a traditional South American tea, has been shown to increase GLP-1 and reduce appetite and blood glucose in both humans and animals.

Contains chlorogenic acids, saponins, and polyphenols that stimulate L-cells
May enhance insulin sensitivity
Potential natural appetite suppressant

Clinical Study: Acute consumption of Yerba Mate increased postprandial GLP-1 and PYY levels in overweight adults, reducing hunger.

SUPPLEMENTS THAT BOOST GLP-1 SECRETION

Supplement	Mechanism/Evidence
Berberine	Berberine Enhances GLP-1 and mimics metformin-like actions
Inulin	Prebiotic that increases SCFAs → more GLP-1
L-glutamine	Directly increases GLP-1 and insulin in humans
Probiotics	Improve SCFA production and GLP-1 secretion
Curcumin	Anti-inflammatory and gut-hormone modulating properties
Alpha-lipoic acid	Improves glucose metabolism; may affect GLP-1 indirectly
Omega-3s (EPA/DHA)	May increase GLP-1 and improve satiety
Magnesium	Supports metabolic signaling and glucose control

OTHER NATURAL STIMULANTS

Green Tea (EGCG): Improves GLP-1 signaling and glucose tolerance.
Coffee: Moderate intake linked to increased GLP-1 secretion.
Capsaicin: May stimulate GLP-1 through TRPV1 activation.

FACTORS THAT REDUCE GLP-1 SECRETION

High-sugar, low-fiber diets
Sedentary behavior
Dysbiosis (imbalanced gut flora)
Chronic inflammation

REFERENCES

1. Greenfield JR, et al. (2009). Oral glutamine increases circulating GLP-1, insulin, and glucagon in humans. Am J Clin Nutr, 89(1), 106–113. https://doi.org/10.3945/ajcn.2008.26362

2. Tolhurst G, et al. (2011). SCFAs stimulate GLP-1 secretion via FFAR2. Diabetes, 61(2), 364–371. https://doi.org/10.2337/db11-1019

3. Cani PD, et al. (2006). Gut microbiota and GLP-1 modulation. Diabetologia, 49(11), 2477–2487. https://doi.org/10.1007/s00125-006-0340-7

4. Lin HV, et al. (2012). Butyrate and propionate regulate GLP-1 independently of FFAR3. PLoS ONE, 7(4), e35240. https://doi.org/10.1371/journal.pone.0035240

5. Robertson MD, et al. (2002). Dietary resistant starch improves insulin sensitivity. Am J Clin Nutr, 76(2), 325–331. https://doi.org/10.1093/ajcn/76.2.325

6. Jeon TI, Osborne TF. (2013). Lipid-activated nuclear receptors and GLP-1. Endocr Rev, 33(5), 712–746. https://doi.org/10.1210/er.2011-1076

7. Arcari DP, et al. (2011). Yerba Mate induces GLP-1 secretion and satiety in animals. J Med Food, 14(6), 594–601. https://doi.org/10.1089/jmf.2010.1385

8. Martinet A, et al. (2019). Acute effects of Yerba Mate on GLP-1 and PYY in humans. Appetite, 139, 60–66. https://doi.org/10.1016/j.appet.2019.04.030

9. Zhang Q, et al. (2010). Berberine enhances GLP-1 secretion. Endocr J, 57(5), 403–411. https://doi.org/10.1507/endocrj.k09e-344

10. Kootte RS, et al. (2017). Microbiota composition affects insulin sensitivity. Cell Metab, 26(4), 611–619. https://doi.org/10.1016/j.cmet.2017.09.008

11. Song MY, et al. (2016). Curcumin and metabolic diseases. Nutrients, 8(11), 708. https://doi.org/10.3390/nu8110708

12. Konrad D, et al. (1999). Alpha-lipoic acid improves glucose and lipids in diabetes. Diabetes, 48(9), 1763–1769. https://doi.org/10.2337/diabetes.48.9.1763

13. Kim M, et al. (2015). Omega-3s and GLP-1 secretion in mice. J Nutr Biochem, 26(7), 784–791. https://doi.org/10.1016/j.jnutbio.2015.02.002

14. Guerrero-Romero F, et al. (2011). Magnesium supplementation and insulin sensitivity. Arch Med Res, 42(2), 136–143. https://doi.org/10.1016/j.arcmed.2011.02.003

15. Potenza MA, et al. (2011). EGCG and GLP-1 receptor effects. Diabetes, 60(2), 664–673. https://doi.org/10.2337/db10-1098

16. Greer F, et al. (2001). Coffee improves glucose tolerance via incretin effect. Diabetes Care, 24(4), 569–574. https://doi.org/10.2337/diacare.24.4.569

17. Gram DX, et al. (2005). Capsaicin-sensitive nerves and GLP-1 secretion. Acta Physiol Scand, 183(2), 105–121. https://doi.org/10.1111/j.1365-201X.2004.01374.x

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Sierra Spine & Fitness

582 Searls Ave
Nevada City, CA 95959

(530) 470-8500