GLP-1 (glucagon-like peptide-1) is a powerful hormone that helps regulate blood sugar, slow gastric emptying, and increase feelings of fullness. It’s the same hormone activated by medications like Ozempic. The good news is you can boost your body’s natural production of GLP-1 through specific foods, supplements, and lifestyle changes.
Here’s exactly how to do it:
1. Pickle Juice: I know it sounds weird, but it works.
Pickle juice, specifically the kind made with vinegar and free of preservatives, may activate acetylcholine receptors in your gut-brain axis. This stimulation can potentially increase GLP-1 secretion from L-cells in the intestines. Additionally, vinegar has been shown to slow gastric emptying and improve insulin sensitivity, both of which contribute to better blood sugar control and appetite regulation.
Product Recommendations:
Look for clean pickle brands that use natural vinegar without preservatives. Here are a few options:
- Grillo’s Pickles (available at most grocery stores)
- Olive My Pickle (fermented, probiotic-rich option)
- Wildbrine (fermented pickles with clean ingredients)
How to Use:
- Dosage: Sip 1 tablespoon of pickle juice before your largest meal of the day- or whenever you are craving sugar heavy or carb heavy meals.
- Alternatives: If pickle juice isn’t your thing, try:
- 1 tablespoon of lemon juice in water
- 1 tablespoon of apple cider vinegar in wateruse, Chill Pills helps you build a steady calm, bringing out the best version of yourself over time.*
Who Should Avoid This:
- Individuals with acid reflux, GERD, or stomach ulcers, as vinegar can irritate the stomach lining.
- Those taking diuretics or blood sugar-lowering medications, as vinegar may interfere with these
medications. - People with low potassium levels, as excessive vinegar consumption can reduce potassium levels further.
2. Eat More Arugula: The Bitter Leaf That Boosts GLP-1
Arugula contains bitter compounds that activate TAS2 receptors (bitter taste receptors) in your mouth and gut. These receptors trigger the release of GLP-1 from your intestines, slow gastric emptying, and improve insulin sensitivity.
Where to Buy:
Arugula is widely available at health food stores, farmers’ markets, and even most grocery stores. Organic options are preferred to avoid pesticide exposure.
How to Use:
- Serving Size: Aim for 1-2 cups of arugula about 3x a week. It’s a great idea to incorporate it in your weekly
eating routine. - Recipe Ideas:
- Toss arugula into salads with olive oil and lemon juice.
- Add arugula to smoothies for a bitter, nutrient-packed kick.
- Use arugula as a pizza topping or in sandwiches.
Who Should Avoid This:
- Individuals with IBS or other gut sensitivities may need to limit intake of arugula and other bitter greens, as
they can cause digestive discomfort in some people. - Those on blood thinners should consume arugula in moderation, as it contains vitamin K, which can affect
blood clotting.
3. Berberine Supplement: A Powerful Natural GLP-1 Enhancer
Berberine is a plant compound that activates AMPK (adenosine monophosphate-activated protein kinase), a cellular energy regulator. Activating AMPK improves insulin sensitivity and increases GLP-1 secretion. Multiple studies show that berberine can double GLP-1 secretion in individuals looking to optimize their metabolic health.
Product Recommendation:
- Fleur Wellness Berberine (shop here) -this is the same one I use daily.
- Dosage: Take 500 mg daily, ideally before your largest meal.
When to Expect Results:
- Short-Term: Some people notice improved digestion and reduced appetite within a few days.
- Long-Term: Blood sugar regulation and weight management benefits may take 4-8 weeks of consistent use.
Who Should Avoid This:
- Pregnant or breastfeeding individuals
- Those on blood sugar-lowering medications, as berberine can enhance their effects and cause dangerously low blood sugar levels.
- Individuals on anticoagulant medications, as berberine can increase the risk of bleeding.
- People with low blood pressure, as berberine may lower blood pressure further.
Important: Always consult with a healthcare provider before starting any new supplement, especially if you are on medications or have existing health conditions.
Additional Tips for Boosting GLP-1 Naturally
1. Stay Hydrated
- Proper hydration supports metabolic health and overall gut function.
- Water Intake Recommendations:
- Women: 2.7 liters/day (about 11 cups)
- Men: 3.7 liters/day (about 15.5 cups)
Start your day with a glass of water and sip throughout the day to keep your body hydrated! I usually do a glass of water with electrolytes mixed in to rehydrate my body after waking up.
2. Daily Movement: Hit Your Steps
- Walking after meals can improve insulin sensitivity and aid digestion.
- Step Goal:
- Aim for 7,000-10,000 steps daily. I try to do around 12-13k. Even a 10-minute walk after a meal can have a significant impact on blood sugar regulation!
3. Prioritize Fiber-Rich Foods
- Fiber slows gastric emptying, supports gut health, and enhances GLP-1 secretion.
- Foods to Add:
- Oats
- Lentils
- Berries
- Chia seeds
Who Should Avoid High Fiber Intake:
- People with gut disorders like IBS may need to limit certain high-fiber foods to avoid digestive discomfort.
As always- let me know if you ever have any questions. Happy to help!
