GLP-1: What It Is & How To Boost It Naturally

GLP-1 is everywhere these days. But despite its popularity, many people don’t know that GLP-1 is actually nothing new. This compound has been around—inside your very own body—this entire time.

Here’s everything you need to know about GLP-1: where it comes from, how you can boost natural production, and how to best make this wonder compound work for you.

What Is GLP-1, Anyway?

You've likely heard of GLP-1 agonist drugs like Ozempic® or semaglutide being referred to as "GLP-1s." While these drugs are currently all the rage, they’re hardly the OG: the human body makes GLP-1 on its own every day.

GLP-1 (or ​​Glucagon-like peptide-1) is a hormone produced in your GI tract after you eat. It plays several roles in metabolic function, including blood sugar regulation, slowing digestion, and helping you feel full[*].

How does it work its magic?

GLP-1 has an intimate relationship with the hormone insulin. When you eat, GLP-1 signals your pancreas to produce insulin, allowing your cells to soak up the fuel from your meal (in the form of glucose, AKA blood sugar). At the same time, GLP-1 has an inhibitory effect on the blood-sugar-increasing hormone glucagon. In this way, GLP-1 helps to keep your blood sugar stable after you eat—providing a nice even keel on your blood glucose, which often results in sustained energy (no spikes and crashes)[*][*].

But the story doesn't end there. As your GI tract releases GLP-1 after a meal, it slows down your digestion, giving your body more time to process the nutrients. In essence, this hormone works in both your stomach and intestines to delay the transit time of food through your GI tract[*].

The result? By tapping the breaks on digestion, GLP-1 prolongs the amount of time you get to feel full and satisfied after you eat. That means delayed hunger cues and stabilized blood sugar for longer, which translates into longer time between meals and a lower daily caloric intake overall.

As you might imagine, all of these metabolic activities are highly beneficial for weight loss and weight management and play a critical role in blood sugar control.
Which is precisely where GLP-1 agonists come in (let's just call them GLP-1 meds).

GLP-1 meds can increase GLP-1 production in your body—but they aren't quite the same as naturally-occurring GLP-1. These pharmaceuticals mimic the activity of naturally occurring GLP-1. Typically prescribed for people with diabetes or obesity, these drugs aim to help control weight and blood sugar by giving your body a GLP-1 boost[*].

There are several GLP-1 meds on the market today, with most of them coming in the form of injections that can be taken either daily or once a week.

Things To Consider If You're Taking GLP-1 Meds

While quite effective, GLP-1 medications do come with some side effects to be aware of. Most commonly, people may experience a loss of appetite or some GI discomfort (nausea, diarrhea, upset stomach, and in some cases, vomiting)[*].

Loss of appetite may be a welcome side effect for people looking to lose weight, but the downside is that, without a strong drive for food, you may end up under-nourishing your body. For healthy weight loss to occur, it's crucial that you continue to provide your metabolism, tissues, and organs the nutrients they need for optimal function.

The solution?

Find easy ways to pack in high-quality nutrition by focusing on nutrient-dense foods rich in protein, vitamins, and minerals.

How To Boost GLP-1 Naturally

While GLP-1 meds can do wonders for people who really need them, they aren't the only answer for boosting GLP-1 production in your body. In fact, there are several natural ways to increase your body's ability to make GLP-1.

To start, let's look at your diet.

With GLP-1 playing such a strong role in satiety, it's no surprise that the food you eat can directly impact this hormone. But which foods really push the GLP-1 button?

1. Protein

Consuming meals high in protein has been shown to boost post-meal GLP-1 production[*]. While the exact mechanism is still unclear, protein may work in partnership with calcium receptors to stimulate the release of GLP-1 after a meal.

2. Fiber

Another nutrient that knocks on the GLP-1 door is fiber. Interestingly, it's not the fiber itself but the byproducts of fiber fermentation in your gut called SCFA (short-chain fatty acids) which stimulate the release of GLP-1. As a note—not all fiber is fermentable, so if you're looking for that GLP-1 boost, focus on soluble fiber which is found in abundance in foods like oats, apples, asparagus, legumes, and berries (to name a few)[*].

3. Fat

And finally, certain types of fat are excellent GLP-1 boosters. Specifically, foods rich in long-chain unsaturated fats (like the monounsaturated fatty acids found in olive oil) interact with receptors in your gut that help push out more GLP-1[*].

Once your diet is dialed in, there are a few lifestyle factors you can tweak to support your GLP-1 production, too.

Research shows exercise may also be a key player in healthy GLP-1 production. While more studies are needed, staying active appears to support your gut microbiome diversity, improving the synthesis of SCFA—which we now know can stimulate the release of GLP-1[*]. Isn't it amazing how healthy habits can have such far-reaching benefits?

And then, of course, there's sleep. You've heard it one million times, but let this be one million and one: Proper sleep is crucial for all aspects of whole body health. And GLP-1 production is no exception.

Studies show that GLP-1 runs in accordance with your circadian rhythm. That means it has its own internal clock that syncs up with your daily cycles, and is largely influenced by how much quality sleep you get. Tossing and turning—or getting only a few hours of sleep—throws a serious wrench in GLP-1 production[*].

Ka'Chava: An All-In-One For GLP-1

Whether taking GLP-1 meds or looking to boost your production naturally, Ka'Chava's all-in-one blend of nutrients, superfoods, and plant protein has you covered.

With 25 grams of protein and 6 grams of fiber, every sip of Ka'Chava sends a little love to those GLP-1 receptors. Looking for some steady energy to help you get moving? The nutrients and superfoods in Ka'Chava offer a delicious way to power you through those GLP-1-boosting workouts.

And for those of you taking GLP-1 meds who need a simple, delicious way to pack in nutrients with one convenient meal, Ka'Chava delivers whole body nutrition in a delicious shake that’s ready to go in seconds. We're talking micronutrients, macronutrients, superfoods—the works.

Takeaway

While GLP-1 medications are highly effective for people who want to lose weight, balance blood sugar, and control their appetite—they’re not the only way to boost GLP-1 production in your body.

A diet rich in soluble fiber, protein, healthy fat, and lifestyle practices like exercise and getting enough zzz’s can naturally put your GLP-1 to work.

Whether you’re going the medication route or taking the natural approach, staying properly nourished with whole body nutrition is crucial for an optimal GLP-1 journey. And we’ve got just the thing.