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In June I wrote Part I of this topic that has become very dominant in medical and nutritional science! You can find Part I on my website under ‘newsletters’, in case you missed it.

 

At a time where weight loss drugs are used by many, I participated in a few webinars learning about GLP-1. As usual, I always prefer a natural approach and wanted to share some additional information on how to boost GLP-1 levels naturally. I have left many hyperlinks in this newsletter; in case you are looking for full articles on the information in this newsletter (where it says: More info)!

It is very important to understand that all GLP-1 production, if it is natural or supported by medications, only works sufficiently when gut health is at an optimal level. Please talk to me about the Gut Barrier Panel available in my office or on my website as a ‘stand-alone’ test. It is also included in the FIT 22 Plus, the FIT 132 Test, and the FIT 176 Test.

 

 

 

 

 

What Is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone made in your gut and released after you eat. It plays a vital role in controlling blood sugar by stimulating insulin release, slowing digestion, and making you feel full, which can help with weight management (More info).

GLP-1 medications, such as semaglutide (Ozempic, Wegovy) and liraglutide (Saxenda), are prescription drugs that mimic the effect of your body’s natural GLP-1 (More info). These medications:

They are highly regulated, have been tested in large clinical trials, and are approved for managing type 2 diabetes and obesity (More info). These drugs are more potent and reliable than natural methods, but they can have side effects and require medical supervision (More info).

In a webinar hosted by KBMO Diagnostics, Dr. Rob Silverman explained the importance of lifestyle, food sensitivities and a healthy GLP-1 production in the gut. According to his experience, food sensitivities can lead to decreased GLP-1 signaling.

The Gut Barrier Panel is a great tool to understand what is going on in the small intestine. Leaky gut for example leads to mitochondrial dysfunction, which leads to GLP-1 dysfunction.

A healthy, fiber-rich diet supports beneficial gut bacteria, which in turn boost GLP-1 production and help regulate appetite, blood sugar, and metabolism (More info).

 

 

 

 

 

How GLP-1 Is Produced by the Gut

 

GLP-1 is produced mainly by specialized cells called L-cells, which line the lower part of your small intestine and colon (More info). When you eat, nutrients like carbohydrates, proteins, and fats reach these cells. The presence of these nutrients-especially after eating foods high in fiber, protein, and healthy fats-triggers the L-cells to release GLP-1 into your bloodstream (More info).

Fiber plays a special role: as it’s digested by gut bacteria, it’s broken down into short-chain fatty acids. These fatty acids signal L-cells to release more GLP-1 (More info). This hormone then helps regulate blood sugar, slows stomach emptying, and increases feelings of fullness.

In summary, eating a diet that varies in fiber-rich, protein-rich, and healthy fat foods is the most effective way to naturally boost your body’s GLP-1 production and support overall health (More info).

 

 

 

 

Good gut health and gut bacteria are crucial for stimulating and regulating GLP-1 production in the body. Here’s how they contribute:

 

 

 

• Nuts such as almonds, pistachios, and walnuts are rich in protein, fiber, and healthy fats, all of which contribute to higher GLP-1 secretion (More info).
• The combination of fiber and monounsaturated fats in nuts slows digestion and improves insulin sensitivity, both of which help stimulate GLP-1 release and promote satiety (More info).
• Nuts are consistently highlighted as effective for boosting GLP-1, especially those high in both fiber and monounsaturated fats, like pistachios (More info).

 

 

 

• GLP-1 is a natural hormone that helps control blood sugar and appetite.
• Medications mimic GLP-1 for strong effects but require prescription and medical oversight.
• You can boost GLP-1 naturally by eating more fiber, healthy fats, and protein, and by following healthy habits.
• Good food choices are a safe, sustainable way to support your body’s natural GLP-1 and overall health.

Nuts, especially those high in fiber and monounsaturated fats, appear to have a stronger and more consistent effect on increasing GLP-1 levels than whole grains, which may offer more gradual or indirect benefits through fiber fermentation and gut health (More info). Whole grains are still valuable for overall health, but nuts may be more effective for naturally boosting GLP-1.

Yes, combining nuts and whole grains in a meal can enhance GLP-1 production naturally. Both foods contain key nutrients-fiber, protein, and healthy fats-that stimulate GLP-1 secretion through complementary mechanisms:

When eaten together, the fiber from whole grains and the healthy fats and protein from nuts work synergistically to boost GLP-1 more effectively than alone. For example, a meal combining whole-grain toast with nuts or nut butter can lead to a stronger GLP-1 response, enhancing satiety and blood sugar control.

Additionally, the order and combination of foods matter: consuming protein- and fat-rich foods like nuts before or alongside carbohydrates from whole grains can further increase GLP-1 secretion.

In summary, meals that combine high-fiber whole grains with nuts provide a powerful natural way to elevate GLP-1 levels, supporting appetite regulation, glucose control, and metabolic health (More info).

 

 

 

 

• Brussels Sprouts:
High in fiber and vitamins, Brussels Sprouts help regulate blood sugar and are linked to increased GLP-1 secretion.
(More info)

 

• Broccoli:
Another fiber-rich vegetable, broccoli supports gut health and may enhance GLP-1 levels.
(More info)

 

• Carrots:
Carrots are packed with fiber and nutrients that can positively affect GLP-1 production.
(More info)

 

• Leafy Greens
(Spinach, Kale, Swiss Chard):
These greens are full of essential vitamins, minerals, and fiber, and are thought to stimulate GLP-1 secretion.
(More info)

 

• Asparagus,
like other fiber-rich vegetables, asparagus can support healthy GLP-1 levels.
(More info)

 

• Onions:
High in prebiotic fiber, onions help feed beneficial gut bacteria, which can indirectly boost GLP-1 production.
(More info)

 

• Berries
(Strawberries, Blueberries, Raspberries):
While technically fruits, their high fiber and antioxidant content may also help increase GLP-1 levels.
(More info)

 

 

 

Please keep in mind that the production of GLP-1 naturally or supported by medications, works only efficiently when the gut is healthy and absorbing nutrients well. If you have questions about the Food Inflammation Tests and the added Gut Barrier Panel, please reach out. There is a lot we can work on daily to support our healthy gut with healthy food choices that are optimal for us personally.

 

 

 

 

 

 

Please look at the past June newsletter, Part 1 of this topic, which has more information about producing GLP-1 naturally.

 

Click here to read the June 2025 Newsletter (Part 1)

 

I wish you all a restful and healthy summer.

 

 

 

 

 

 

 

 

 

 

 

 In partnership with:

 

 

 

 

Simplify  Holistic Nutrition Consulting

www.SimplifyHolisticNutrition.com

Washington Street,

Norwell, MA 02061

(781) 883-5951