GLP-1 - Is it the answer or diet culture in supplement form?
Let’s talk about the new GLP-1 supplement we are seeing everywhere.
Assuming you have been awake and paying attention over the past few years, you've likely heard of Semaglutide medications like Ozempic, Wegovy, etc.
Semaglutide is a medication that belongs to a class of drugs known as GLP-1 receptor agonists. Basically, Semaglutide is a synthetic (man-made) version of a hormone that your body naturally produces called GLP-1. It works by mimicking the natural actions of GLP-1 in the body.
GLP-1 is a hormone that is primarily produced in the intestines after eating. It is part of a group of hormones known as incretins, which are secreted in response to food intake and play a key role in glucose metabolism. GLP-1 helps to regulate blood sugar levels and can influence other important bodily functions, such as hunger, insulin release, and gastric emptying.
Recently, in the wake of the Ozempic craze, there have been a ton of new “GLP-1 Supplements” coming out. Clients have asked me “should I take this??”… so let's break down what GLP-1 is in the first place and how these supplements differ from the Semaglutide meds (and if you really need them).
GLP-1….What is it??
GLP-1 (Glucagon-like peptide-1) is a hormone that plays a key role in regulating blood sugar levels and appetite. It is produced in the gut, specifically by the intestinal L-cells, in response to food intake. Here's how it works:
GLP-1 stimulates the pancreas to release insulin when blood sugar levels rise after eating, helping lower blood sugar. It also inhibits the release of glucagon, a hormone that raises blood sugar levels, which helps to further stabilize glucose levels.
GLP-1 slows the movement of food from the stomach to the small intestine, leading to a slower and more sustained rise in blood sugar levels (rather than a sharp spike, we're talking about a slow wave up and back down), which also promotes a more lasting feeling of fullness. (Think: the difference between eating a piece of toast on it's own – satiates fullness for a bit but not long – versus having toast with an egg on it which will keep you fuller for longer).
This then all signals to the brain that you are satisfied and content.
GLP-1 has several important functions that contribute to the regulation of glucose levels and appetite. Here are its key roles:
1. Promotes Insulin Secretion
After eating, GLP-1 helps stimulate the pancreas to release insulin, a hormone that helps lower blood glucose levels by facilitating the uptake of glucose into cells. It’s particularly important in people with type 2 diabetes, where insulin secretion or sensitivity is impaired. By enhancing insulin secretion in response to meals, GLP-1 can help keep blood sugar levels in check.
2. Inhibits Glucagon Secretion
GLP-1 inhibits the release of glucagon, a hormone that raises blood sugar by stimulating the liver to release stored glucose. When GLP-1 is functioning optimally, glucagon release is suppressed after meals, preventing blood sugar spikes.
3. Slows Gastric Emptying
GLP-1 slows the emptying of food from the stomach into the small intestine. This is beneficial for controlling post-meal blood sugar levels and contributes to feelings of fullness or satiety. Slower gastric emptying can also reduce hunger, making it an important factor in weight regulation.
4. Reduces Appetite
One of the most beneficial effects of GLP-1 is its ability to promote satiety. By signaling to the brain that the body is full, GLP-1 helps reduce food intake, which can aid in weight loss and weight management. This makes it a key player in managing conditions like obesity.
5. Improves Glucose Tolerance
GLP-1 enhances the body’s ability to tolerate glucose, meaning that it helps regulate the body’s response to high blood sugar levels and improves overall glucose control.
What supports normal GLP-1 production?
This is where the non-glamorous nutrition information comes in. What I mean is that everyone wants there to be flashy things that need to be done to support their health, when in reality, it's usually the pretty boring recommendations that, when done consistently, make the biggest difference.
So, how do we help our bodies create normal levels of GLP-1?
Get high fiber foods on your plate - Fruits, vegetables, and whole grains contain soluble fibers, which slow digestion and enhance GLP-1 secretion. Fiber also helps with gut health by feeding our good bacteria, which is crucial since GLP-1 is produced in the intestines.
Include protein in each meal (as much as you can) - Protein has been found to significantly stimulate GLP-1 release, which can enhance insulin secretion and reduce postprandial blood glucose levels. (I am happy to supply LOTS of studies to support this if you're interested in learning more)
Don't skip the fat - Fats, especially unsaturated fats, can promote GLP-1 secretion. Incorporating things like avocados, olive oil, and fatty fish into meals can have a positive impact.
Move your body - Normal physical activity, particularly aerobic exercise, has been shown to enhance GLP-1 secretion and improve insulin sensitivity.
Support sleep and stress levels - Inadequate sleep and chronic stress can hinder GLP-1 secretion. Prioritizing good sleep hygiene and stress-relief practices (such as meditation, yoga, or mindfulness) can support healthy GLP-1 levels.
Were you expecting a different list? Something more exciting? The truth is, that these are all pretty basic approaches to staying full and having well-rounded meal. They are also all included in the intuitive eating principles!
Quick note about diabetes:
In people with Type 2 Diabetes (T2D) and insulin resistance, GLP-1 may be diminished or less affective (which then makes sense why semaglutide meds were originally created for diabetics… the weight loss that came with it was a side effect that people then got excited about).
GLP-1 and Diabetes Management
GLP-1 is especially important for individuals with type 2 diabetes, a condition where the body either becomes resistant to insulin or doesn't produce enough insulin to regulate blood sugar effectively. As GLP-1 improves insulin secretion, it can help lower blood sugar levels and reduce the risk of hyperglycemia.
Medications that mimic or enhance GLP-1 action, known as GLP-1 receptor agonists, have become a cornerstone in the management of type 2 diabetes. These medications, including drugs like liraglutide, semaglutide, and exenatide, work by increasing insulin release and suppressing glucagon, thus improving glucose control and potentially leading to weight loss.
GLP-1 and Weight Loss
In addition to its role in glucose metabolism, GLP-1's effects on appetite regulation make it an attractive option for managing obesity. The ability of GLP-1 to reduce hunger and slow gastric emptying makes it easier for people to feel full after eating smaller portions, which can aid in weight loss efforts.
This is why GLP-1 receptor agonists are also prescribed for weight management in people without diabetes under brand names like Wegovy and Saxenda. These medications can lead to significant weight loss, making them a potential treatment for individuals struggling with obesity or excess weight, even if they do not have diabetes.
Potential Side Effects of GLP-1 Modulation
While GLP-1 receptor agonists and natural GLP-1 function offer many benefits, there are also some potential side effects that users and individuals should be aware of.
1. Gastrointestinal Issues
One of the most common side effects of GLP-1 receptor agonists is gastrointestinal discomfort. This can include symptoms like nausea, vomiting, diarrhea, constipation, and abdominal pain. These symptoms are typically more pronounced when starting the medication and may improve over time as the body adjusts.
2. Low Blood Sugar (Hypoglycemia)
While GLP-1 does not typically cause low blood sugar on its own, it can increase the risk of hypoglycemia when combined with other diabetes medications like insulin or sulfonylureas. This is especially important for individuals with diabetes who are already managing their glucose levels with insulin or other drugs. Monitoring blood sugar closely when on GLP-1 therapy is essential to avoid dangerous dips in glucose levels.
3. Pancreatitis
There have been reports linking GLP-1 receptor agonists with an increased risk of pancreatitis, a condition characterized by inflammation of the pancreas. Symptoms of pancreatitis can include severe abdominal pain, nausea, and vomiting. While this side effect is rare, it’s important to seek immediate medical attention if any of these symptoms develop.
4. Thyroid Issues
There have been concerns about the potential risk of thyroid tumors, including medullary thyroid carcinoma (MTC), with GLP-1 receptor agonist use. This risk is more theoretical than proven but has led to warnings for individuals with a personal or family history of thyroid cancer to use these medications cautiously.
5. Injection Site Reactions
Many GLP-1 receptor agonists are injectable medications. Injection site reactions like pain, redness, or swelling can occur, particularly when using these medications for a prolonged period.
6. Dehydration and Electrolyte Imbalance
Due to gastrointestinal side effects like diarrhea and vomiting, individuals taking GLP-1 receptor agonists may be at risk of dehydration and imbalances in electrolytes such as sodium and potassium. Staying well-hydrated and monitoring electrolyte levels is important.
Meds vs. Supplements
So, if semaglutides are synthetic GLP-1, what are the new supplements we're seeing everywhere? Are they the same thing?
No.
How these supplements are being advertised?
(spoiler: they're incredibly expensive!! And searching for this on google definitely just destroyed my algorithm lol)
These supplements are herbal combinations that companies are claiming support the body's natural GLP-1 production by enhancing gut health, improving blood sugar regulation, and stimulating GLP-1 secretion from intestinal cells.
They are also most certainly cash grabs. But we also need to look at the fine print. For example the brand Lemme, the fine print states: In combination with a healthy diet and exercise.
Here are my thoughts
I think that many people forget that herbal supplements are NOT regulated well at all and it is important to work with a provider to make sure you are taking the right things and that anything you are taking will not be contraindicated or harmful for you. For example, some of these “GLP-1 promoting” supplements have berberine in them which I personally use with SOME clients with high blood sugar and high cholesterol. But berberine could be harmful for someone who does not have these things (for example: lower glucose levels TOO much) and it can also have a potential impact (in a negative way) on your gut bacteria. Supplements can be great, but we shouldn't be taking them all willy nilly. It can be harmful. We should also always tell our providers what we are taking and make sure we are getting them from reputable companies.
This site literally has a disclaimer that these meds help with hunger and fat reduction “in combination with healthy diet and exercise.” Lol. Ok. So, is it the $75 a month supplement that's helping or the changes in eating and movement which we saw above have a big impact on GLP-1 secretion?
Lastly, I'm not saying that these herbs are totally bogus… i'm just saying we need to think about things a little more deeply here. And it's NEVER as simple as a magic pill.
We all want a magic pill
If you have been struggling with your relationship with food and your body, it makes sense that these supplements would appeal to you. I'm sure the ad algorithm has figured that out by now and has been really pushing them on you!
Diet culture THRIVES on telling us that there is something wrong with our bodies (i.e. right now the buzzword is GLP-1 and people don't even know what it means) and then selling us something to FIX it quickly. And then if it fails, we blame our bodies instead of the diet or diet pill.
Be careful about diet culture with a cute spin and a bow on it.
Dangers of Using GLP-1 Medications for Rapid Weight Loss
There are dangers of using GLP-1 medications & supplements for rapid weight loss and it's crucial to approach weight management in a healthy, sustainable manner.
Unhealthy Rapid Weight Loss
One of the most concerning risks of using GLP-1 medications or supplements for rapid weight loss is that it can lead to unhealthy or unsustainable weight loss. Rapid weight loss—especially when induced by medication rather than a balanced diet and lifestyle—can have a range of negative health impacts:
- Nutrient Deficiency: When weight is lost too quickly, it is often at the expense of essential nutrients. A person may not be getting the vitamins, minerals, and nutrients needed for optimal health. This can lead to malnutrition, fatigue, weakened immune function, and other health complications.
- Muscle Loss: Rapid weight loss often leads to the loss of lean muscle mass in addition to fat. Muscle mass is essential for maintaining strength, mobility, and metabolic function. Losing muscle can result in lower metabolic rates, making it harder to maintain weight loss in the long term. And after a certain age, this muscle loss is incredibly difficult to get back, if at all.
- Gallbladder Problems: Rapid weight loss increases the risk of developing gallstones, as the liver may release an excess amount of cholesterol when metabolizing fat too quickly. Gallstones can lead to painful complications and may require surgical intervention.
Psychological and Emotional Impact
Using GLP-1 medications to achieve rapid weight loss can have negative psychological and emotional effects, especially if weight loss is pursued without proper medical guidance:
- Unrealistic Expectations: Rapid weight loss can lead to a false sense of accomplishment or unrealistic expectations about what is sustainable. Individuals who lose weight too quickly may find it difficult to maintain the results, which can lead to feelings of frustration, guilt, or emotional distress when the weight returns.
- Disordered Eating Patterns: GLP-1 medications & supplements suppress appetite, which may seem beneficial for people with overeating issues or conditions like obesity. However, using them without addressing the root causes of disordered eating or without establishing healthy eating habits can contribute to unhealthy relationships with food, such as binge eating or extreme restriction.
- Body Dysmorphia: Some individuals using GLP-1 medications or supplements may become overly fixated on their appearance and weight, leading to issues with body dysmorphia or an excessive focus on weight loss at the expense of overall health.
Short-Term Fix vs. Long-Term Solution
While GLP-1 medications and supplements may provide a quick fix for weight loss, they do not address the underlying causes of weight gain or obesity. Sustainable weight loss requires lifestyle changes, such as:
- Balanced Diet: Focusing on whole, nutrient-dense foods that promote long-term health.
- Regular Exercise: Physical activity that enhances cardiovascular health and maintains muscle mass.
- Behavioral Changes: Addressing emotional eating, stress management, and establishing healthy habits for long-term success.
By relying on GLP-1 medications for rapid weight loss, individuals may miss the opportunity to develop healthier, more sustainable weight management strategies.
The Risk of Dependency on Medication
There is a danger that individuals may become reliant on GLP-1 medications to maintain weight loss, rather than focusing on more holistic, long-term changes. This dependency can lead to:
- Continued Use of Medication: For individuals who are using GLP-1 medications to lose weight rapidly, there may be a temptation to continue taking the drug indefinitely, even after reaching a healthy weight. This can lead to prolonged exposure to potential side effects and health risks.
- Lack of Self-Efficacy: Relying too heavily on medication may prevent individuals from developing the self-confidence and skills necessary to maintain healthy habits on their own, which can set them up for weight regain once the medication is stopped.
Medical Supervision is Key
The use of GLP-1 medications or supplements for weight loss should always be done under medical supervision, either by your doctor or a Nutritionist with the proper training and experience. These medications are typically prescribed for individuals with type 2 diabetes or obesity and are used in conjunction with lifestyle changes to promote healthy weight loss. Attempting to use these drugs without a prescription or medical oversight can lead to unnecessary risks, complications, and unintended health consequences.
If you are considering GLP-1 medication for weight loss, it's crucial to:
- Consult with a healthcare provider to ensure you are a good candidate for the medication or supplement.
- Follow a comprehensive weight management plan that includes a balanced diet and regular exercise.
- Monitor your health closely, especially for potential side effects.
While GLP-1 medications can be effective tools for managing type 2 diabetes and promoting weight loss in individuals who are overweight or obese, using them for rapid weight loss can come with significant dangers. From severe side effects to potential emotional and psychological risks, using these medications irresponsibly or outside of a doctor’s guidance can cause more harm than good.
For safe, sustainable weight management, it’s essential to approach weight loss through a combination of healthy eating, exercise, and behavioral changes, with medications serving as a supportive tool rather than a quick fix. Always consult with a healthcare professional before starting any new medication, especially for weight loss, and prioritize long-term health over short-term results.
Ask questions, talk to your health care providers (and ask them about actual research!) And if you're struggling with your relationship with food… maybe it's time to meet with a Nutritionist and talk about what's really going on. It's not as flashy as a Kourtney Kardashian supplement, but it's definitely worth the time and effort.
Thoughts, questions, feelings? Leave a comment below!
