Many people hadn’t even heard of GLP-1 until just a few years ago—even though this powerful hormone has been part of our physiology all along. At medclinres.org, our research team is dedicated to unpacking the science behind GLP-1 and how its natural mechanisms affect metabolic health.
GLP-1 is a hormone produced in the gut and released after meals. It prompts the pancreas to secrete insulin, which transports glucose from the bloodstream into cells for energy. Prescription GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) mimic this natural surge to slow digestion and reduce appetite. “These medications have been game changers in both obesity and diabetes management,” explains Supriya Rao, MD, an expert in internal medicine, gastroenterology, obesity, and lifestyle medicine in Boston.
Given the buzz around these drugs, social media is awash with recipes and supplements branded as “natural GLP-1s” or “natural Mounjaro.” But do these alternatives genuinely work, and are they safe? Here’s what you need to know about boosting GLP-1 naturally.
Fact: Food Increases GLP-1
GLP-1 regulates appetite by signaling your body to slow food intake. “When you eat, GLP-1 helps put the brakes on further consumption,” says Rao. However, this process isn’t always optimal. As Megan Undeberg, PharmD, associate professor of pharmacotherapy at Washington State University, notes, “All food will trigger GLP-1 release, but the effect may be modest—especially in individuals with obesity who may experience a blunted response.” Additionally, after food digestion, hunger eventually returns. In some cases, weight loss can lead to reduced GLP-1 levels and alterations in other appetite-related hormones, nudging the body to regain lost weight.
Fact: Protein, Fat, and Fiber Provide Satiety, Too
While medications can amplify GLP-1, you can also stimulate its release by consuming foods that promote satiety. Tara Collingwood, a sports dietitian and ACSM-certified personal trainer in Orlando, emphasizes that a balanced protein, fat, and fiber intake slows digestion and naturally boosts GLP-1. “This is the not-so-secret secret,” she remarks. Whole grains, fruits, vegetables, and lean proteins can activate the fullness factor. Research shows that fiber, in particular, may enhance GLP-1 release to reduce hunger and aid weight loss, although it doesn’t match the pharmacological impact of prescription injections.
Myth: ‘Oatzempic’ Works as Well as Medication
Oats are celebrated for their high soluble fiber content, which can be filled with water. Social media trends have even given rise to “oatzempic,” a concoction of half a cup of oats, one cup of water, and lime juice. However, while this drink might cause a modest rise in GLP-1, “it’s nothing like the effect of injectable medications,” Rao explains. The drink is generally harmless but may not be very palatable—Collingwood notes, “I’d rather just enjoy a bowl of oatmeal.”
Fact: Exercise Affects GLP-1
Much like GLP-1, exercise is key in enhancing insulin function and ensuring cells receive the energy they need. Research, including reviews and meta-analyses, indicates that both single exercise sessions and long-term training can elevate GLP-1 levels in individuals with type 2 diabetes. Although some studies offer conflicting data, the overall recommendation remains: aim for at least 150 minutes of moderate-intensity exercise per week, along with two days of resistance training, to support metabolic health.
Myth: You Can Get the Same Thing in a Supplement
In discussions about naturally boosting GLP-1, supplements such as berberine are often highlighted as “nature’s Ozempic.” A meta-analysis of 12 randomized controlled trials suggests that berberine supplementation can lead to an average weight loss of about 4.5 pounds and a 1-centimeter reduction in waist circumference. However, the trials varied widely in dosage (300 to 1,500 mg per day) and duration (from 1 to 24 months), making it difficult to pinpoint exact effects. In contrast, clinical trials for semaglutide (Wegovy) have consistently shown that users can lose around 15% of their body weight over 68 weeks, compared to a 2.4% loss in placebo groups. “Prescription drugs are standardized to deliver a potent effect,” Undeberg explains.
Unlike these medications, supplements are not subject to the same rigorous safety and efficacy standards as the FDA. Although GLP-1 drugs can cause side effects like nausea, bloating, and constipation, berberine may produce similar gastrointestinal issues. If you’re considering berberine or any supplement for blood sugar control or weight loss, it’s vital to consult with your healthcare provider. Some herbs can interact with medications for conditions such as hypertension, high cholesterol, or diabetes, making professional guidance essential. Look for third-party certified supplements to ensure accurate labeling and the absence of contaminants, and consider introducing one supplement at a time to monitor its effects.
At medclinres.org, our research team emphasizes the importance of understanding both the potential and the limitations of natural approaches to GLP-1 enhancement. While lifestyle factors like diet and exercise can positively influence GLP-1 levels, they do not replicate the robust effects of prescription medications. Always consult a healthcare professional before beginning any new supplement or treatment regimen.