What increases your GLP-1 Appetite Suppression Hormone 

I’m sure if you’re like myself, you’ve watched and listened to the explosion of these new GLP-1 and GIP weight loss medications. And rightfully so.

They’re producing some impressive results. But, in case you’re not familiar, let me briefly explain. 

Glucagon-like peptide-1(GLP-1) and Gastric Inhibitory Polypeptide(GIP) are the two primary incretin hormones secreted by the intestines in response to eating that leads to appetite suppression.

Therefore weight loss & blood sugar control is achieved when at the right level.   Now, for the sake of time.  We’ll focus this conversation on just the GLP-1 hormone. 

So, the key is to have enough GLP-1 hormone released to provide adequate appetite suppression after eating a nourishing meal. 

For some individuals these medications may be an amazing option.  Finally, relief from the constant food thoughts.  That in reality, may never go away regardless of how perfect you are with your diet & lifestyle. 

In fact, this may be where genetics are at play.  As I’ve previously discussed how certain genetic SNPs can influence your appetite and hunger.  Making it more difficult to feel satisfied compared to individuals that don’t have these genetic SNPs.  

As a matter of fact, the genetic SNPs are…  

• MC4R
• FTO
• APOA2

Individuals with the MC4R gene have weaker satiety signals & increased calorie intake.  FTO was the first obesity gene discovered.  It causes a decreased responsiveness to satiety.  Then those with the APOA2 gene have increased Ghrelin(hunger hormone) and food intake. 

So as you can see, for some individuals hunger may be difficult to control at a genetic level.   This may be why some people never truly experience fullness.  

Now, at no surprise, the GLP-1 hormone increases after bariatric surgery.  Providing appetite control at a hormone level.  Likely overriding those specific genetic SNPs. 

But…what if your insurance doesn’t cover these medications? 

Or what if you can’t afford them?  Or maybe you don’t qualify because you don’t have enough weight to lose.  Not to mention those with a family history of thyroid cancer, or problems with your pancreas may disqualify you. 

What are YOUR options?

This is where it got me digging into the research.  Since your body naturally produces GLP-1.  Is it possible to increase these yourself?  I mean, we know it can be increased.  But can it be increased enough to actually improve appetite suppression?

And, I did find some interesting research for you to ponder. 

I mean come on.  It’s no surprise these diet and lifestyle choices are rarely the topic of discussion in the media.  Or frankly in your doctor’s office. 

Admittedly this is my love-hate relationship with our current healthcare system.   Big Pharma really does drive it. Although I’m all for these GLP-1 & GIP weight loss medications, they can be used inappropriately in my opinion. 

So, as you can see, this is where personalization is needed.  

Just like bariatric surgery.  Not every obese individual should have gastric sleeve or gastric bypass surgery.   

Taking a GLP-1 medication is no different. 

For example, if you’ve already had bariatric surgery and barely consume a thousand calories.  Suppressing your appetite more is not the answer.  Your body cannot survive on a few hundred calories without consequences. 

As a matter of fact if ignored, malnutrition & muscle loss are at risk.  Further complicating your health and weight loss goals.

So to sum it up, some will need surgery, medication, diet & lifestyle.  Others medication, diet & lifestyle.  Some diet & lifestyle alone.

Again, even having surgery or taking a GLP-1 medication for weight loss still requires being intentional about your diet & lifestyle choices.  

So, if you struggle with hunger, appetite and blood sugar control. 

Why not optimize the release of GLP-1 in any way possible?

 Now, I want you to understand.  The food & food properties that are capable of increasing GLP-1 release will provide less appetite suppression when compared to the medication in most cases. 

And to further clarify, individuals with certain combinations of genetic SNPs, may find little improvement with appetite suppression when applying food and food properties.

But, for many people.  Adding specific food or food properties may be just enough to take your focus off of food.  Further supporting your weight loss goals. 

Additionally, think of it this way.  What if adding these GLP-1 releasing strategies allow you to maintain a lower dose of the medication.  Especially for those individuals where the nausea is overwhelming at higher doses. Or adding a combination of these does just enough to take the edge off that food is no longer your main thoughts. 

So, what are your best options to increase GLP-1 release naturally?

1. Yerba Mate Tea
2. Olive oil
3. Protein
4. Fermentable fiber

Yerba Mate` Tea

Yerba Mate` is a plant from South America.  Its stems and leaves are used to prepare tea.   Yerba Mate` is high in polyphenols, flavonoids(quercetin & rutin) and phenolic acids.  Additionally rich in caffeine, saponins and antioxidants.  With multiple studies scientifically proving that Yerba mate has important pharmacological properties…

• Antioxidant activity(6 studies)
• Protective effects against DNA damage(1 study)
• Vasodilation activity(1 study)
• Inhibition of glycation and atherosclerosis(4 studies)
• Improvement in glucose tolerance(3 studies)
• Anti-inflammatory effects(5 studies)
• Chemopreventive properties(4 studies)
• Thermogenic effects(2 studies)
• Amelioration of insulin resistance(5 studies)
• Anti-obesity effects(13 studies)

Yerba Mate` has been suggested to promote satiety through various mechanisms, including induction and or enhancement of intestinal GLP-1, modulation of serum leptin levels and a possible direct central satiety-stimulatory effect. 

Not to mention, Yerba Mate` suppresses body weight gain and visceral fat accumulation and decreases serum levels of cholesterol, triglycerides, LDL cholesterol, glucose, insulin, pancreatic lipase and leptin. 

So as you can see, this plant offers some pretty powerful benefits to consider.   You can find Yerba Mate` in grocery stores and online.  I’m a fan of Mountain Rose Herbs as they offer quality products.

Olive oil

Free fatty acids, such as unsaturated fatty acids are potent stimulators of GLP-1 release.  One study showed the ingestion of a Mediterranean diet rich in olive oil for 28 days resulted in significantly higher after meal GLP-1 blood concentrations.  Compared to a diet high in saturated fats(aka butter).  The Mediterranean diet also improved insulin sensitivity. 

Protein

Meals composed of higher amounts of protein stimulate GLP-1 secretion substantially and are associated with enhanced satiety and reduced blood sugar.  These include whey protein, egg, codfish, and casein from dairy. 

Additionally, the single amino acid Glutamine was the first identified amino acid demonstrating potent GLP-1 releasing activity. 

Fermentable fiber

The effects of diets rich in fermentable fiber on GLP-1 secretion have also been investigated in animal models and humans.  

The results from one of the human studies assessing the impact of fiber on GLP-1 secretion found that the individuals who consumed 16 grams of Oligofructose fibers daily experienced…

• Lower calorie intake 
• Increased satiety
• Decreased hunger
• Decreased prospective food consumption

Additionally, we understand that soluble fiber is easily ferment into SCFAs, which induce the release of GLP-1.  When combined with probiotics, it exhibited beneficial effects on appetite suppression.  

Conclusion 

As you can see, the GLP-1 appetite suppression hormone can naturally be increase utilizing the right foods and food properties.  More specifically, your best option to increase GLP-1 is increasing your fermentable fibers, protein, olive oil and most impressively Yerba Mate`