The TRUTH ABOUT GLP-1
The TRUTH ABOUT GLP-1:
How to UPREGULATE Your Body’s GLP-1 Pathways Without Medication
By far, THE most common questions sent to me over the past few years have been about Ozempic. For several months now these questions have shifted to links for natural supplements for GLP-1 and they just keep getting worse. Please share this with all your friends, whether they have talked about it with you or not. If they are a woman in the US, 9 out 10 of them are looking up these supplements and likely wasting their money.
What Is GLP-1 and Why It Matters
GLP-1, or Glucagon-Like Peptide-1, is a naturally occurring peptide hormone that your body produces. It plays a critical role in regulating blood sugar, insulin secretion, and appetite. While synthetic GLP-1 medications (Ozempic, for example) are receiving widespread attention, what's often overlooked is the body’s innate ability to produce this hormone all by itself. With the right inputs and environment, your body is fully capable of managing GLP-1 production on its own. This is not just an important place to start, it’s the MOST important. So many people have asked me if taking it is harmful—without realizing their body already produces it naturally.
GLP-1 is a hormone naturally produced and secreted by L-cells—specialized endocrine cells located in the lower small intestine (ileum) and colon. When stimulated by nutrients or microbial metabolites, these cells synthesize GLP-1 from a precursor protein called proglucagon, and release it directly into the bloodstream. It then:
Triggers insulin secretion
Inhibits glucagon (which raises blood sugar)
Slows gastric emptying
Increases satiety signals to the brain
These effects make GLP-1 a key player in metabolic health and weight management.
How the Body Makes GLP-1: A Simplified Breakdown
Understanding the process will bring further clarity. Here's how GLP-1 is made naturally:
You eat a nutrient-dense meal that includes fiber (especially soluble fiber or resistant starch), healthy fats, protein, or specific plant compounds.
In the colon, gut bacteria ferment these fibers and starches, producing short-chain fatty acids (SCFAs).
These SCFAs act as chemical messengers that activate L-cells in the gut lining.
Simultaneously, L-cells can also sense direct nutrients like fats and amino acids.
Once stimulated, L-cells convert a precursor protein (proglucagon) into GLP-1 and release it into the bloodstream.
GLP-1 circulates to the pancreas, brain, stomach, and liver to help balance glucose, stimulate insulin, slow digestion, and reduce appetite.
THE FOODS THAT ACTIVATE GLP-1
The most powerful activators of GLP-1 are short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These are produced when beneficial gut bacteria ferment dietary fibers—especially soluble fibers and resistant starches.
Eat soluble fibers like organic flaxseed, organic legumes, and organic onions, soluble tapioca fiber, a uniquely fermentable fiber shown to support SCFA production directly.
Eat resistant starches like plantains, green banana flour, tiger nuts, and cooked & cooled organic rice (at least 12 hours post cooking)
Consume fermented foods like organic sauerkraut, organic kimchi, and organic kefir. These support microbial diversity, enhancing SCFA production indirectly
Insoluble fiber, though not fermentable, plays a supporting role by improving motility and helping deliver nutrients to the L-cells.
Also helpful are certain amino acids found to stimulate GLP-1 release via L-cell nutrient receptors. These findings are supported by animal and in vitro studies, with limited but emerging human data:
Glutamine – Strong GLP-1 secretagogue in both animal and human studies
Arginine – Can stimulate L-cells via calcium signaling
Phenylalanine – May enhance GLP-1 and CCK secretion
Leucine and isoleucine – Activate mTOR and may contribute to GLP-1 release
Food sources of these aminos are: pasture raised eggs, grass-fed local meats, organic pumpkin seeds, organic bone broth, organic lentils
Let’s not forget long-chain fatty acids stimulate GLP-1 through G-protein coupled receptors (GPR120, GPR40) on L-cells. Most of these findings are supported in animal studies, with some human evidence emerging.
Monounsaturated fats (MUFA): olive oil, avocado
Omega-3s (EPA/DHA): fatty fish, fish oil, algae oil
Conjugated linoleic acid (CLA): grass-fed dairy and meat (studied in animal models)
Other POTENTIAL Natural Activators of GLP-1
Beyond fiber, nutrients and SCFAs, a few compounds can directly stimulate L-cells or enhance GLP-1 action:
Capsaicin: Eat Spicy food! Found in chili and cayenne peppers, capsaicin activates TRPV-1 receptors on L-cells, leading to GLP-1 release [1].
Berberine: A plant compound that activates GLP-1 secretion and has been shown to improve glucose metabolism [2].
Amarasate® (Calocurb): A highly concentrated bitter hops extract shown to increase GLP-1 and reduce calorie intake in clinical settings. It was developed in New Zealand and is standardized specifically to activate bitter taste receptors (TAS2Rs) in the small intestine and is encapsulated in a delayed-release capsule to bypass the stomach and release in the duodenum or jejunum, where L-cells and bitter taste receptors are more concentrated. This is key! [3].
Akkermansia muciniphila: A beneficial gut bacterium linked to improved GLP-1 production and metabolic outcomes [4].
PLEASE NOTE: These compounds work best when gut health is already optimized, and they should be seen as complementary tools—not a direct comparison to Ozempic. If your gut is still needing work, invest in that first. As you’ve learned, without the proper terrain the fermentation doesn’t happen and probiotics in a leaky gut is like trying to collect water in a pasta strainer.
These are the few ingredients, from my perspective, at least worth mentioning that have enough science and more than moderate efficacy to make the list… SO FAR. Keep in mind, I find ingredients like it’s my job (because it is:) so this list will likely grow.
Be Cautious of Marketing Hype: "GLP-1 Products"
The supplement industry is now using terms like "GLP-1 Blend (Support, Activation etc) or GLP-1 friendly" to capitalize on public interest, but here’s the problem:
There is currently no regulated or standardized definition for what "GLP-1 friendly" means.
According to the FDA, product labels and marketing claims related to drug-like effects (including those that imply the modulation of hormones like GLP-1) must not be misleading and require substantiation [5]. However, as of now, "GLP-1 friendly" is not a formally defined or approved term under FDA labeling guidelines.
This lack of regulation means products can make the claim without having any real effect on GLP-1 production. When evaluating supplements:
Look for ingredients backed by research. Go beyond seeing the sentence. Get the link for the studies.
Now that you know your body has a process to this, assess whether the mechanism of action suggested makes biological sense.
Be wary of brands that are using the term just to use the term.
My FINAL THOUGHTS:
GLP-1 is already happening in your body. The question should NOT be, “Is GLP-1 safe?” The question should be, “Why are so many people needing this injection for something their body is already capable of making on it’s own? I will save the answer to both those questions for another post.
NOW WHAT? HERE ARE A FEW SIMPLE STEPS:
1.Heal up your gut lining so your microbiome can do what it was designed to do. (https://intelligenceofnature.com/products/gut-health-supplement)
2.Eat the foods listed above more than any others.
3.Include Tapioca Fiber through the day. It not only supports production of those short chain fatty acids, it also makes you feel full! Which is exactly why I formulated with it! (https://savagesnacks.co)
4.Invest in supplements with your brain, not your emotions.
5.Subscribe to my emails in case the overwhelm from research has you in your feelings and #4 is not possible at the moment:)
References
Zhou, X., Zhang, L., et al. (2024). TRPV1 activation by dietary capsaicin enhances GLP-1 secretion and improves glucose homeostasis: A therapeutic target for diabetes. Pharmacological Research, 198, 106738. https://doi.org/10.1016/j.phrs.2024.106738
Zhao, Y., Xu, J., et al. (2023). Berberine enhances GLP-1 secretion via intestinal L cells and pancreatic α cells. Frontiers in Pharmacology, 14, 1228722. https://doi.org/10.3389/fphar.2023.1228722
Walker, E., Rutherfurd-Markwick, K., et al. (2020). Bitter hops extract (Amarasate®) reduces energy intake and modulates gut hormones. Journal of Nutrition, 150(3), 528–537.
Yoon, H.S., Cho, C.H., et al. (2021). A novel protein from Akkermansia muciniphila enhances GLP-1 secretion via ICAM-2 interaction in L cells. Cell Metabolism, 33(4), 769–783.e8. https://doi.org/10.1016/j.cmet.2021.02.016
U.S. Food and Drug Administration (FDA). (2023). Label Claims for Conventional Foods and Dietary Supplements. Retrieved from https://www.fda.gov/food/food-labeling-nutrition/label-claims-conventional-foods-and-dietary-supplements
