SCIENCE EPISODE

GLP-1, Ozempic: Science and Hacks You MUST Know

GLP-1 (full name: Glucagon-like Peptide 1) is a key hormone that helps regulate appetite, satiety, and glucose levels. Recently, GLP-1 medications like Ozempic and Wegovy have gained significant attention for their dramatic weight loss effects. But did you know that you can naturally increase your GLP-1 levels with simple, science-based hacks? Let’s have a look at how GLP-1 works, why it’s important, and natural hacks to enhance its levels without medication.

How GLP-1 works: The science of satiety

GLP-1 is a hormone released by the body when we eat, and it plays a major role in making us feel full and controlling our glucose levels. But how exactly does it work?

1. Tiny sensors in your digestive system: the L cells

Inside our digestive system, we have specialized cells known as enteroendocrine L cells. These cells are located throughout the intestines and even at the bottom of our stomach. Their job is to sense when food arrives in the digestive tract. (read study)

When we eat, they detect the presence of nutrients—whether it’s carbohydrates, proteins, or fats. Once they sense food, they release GLP-1 into the bloodstream.

2. GLP-1 signals the body to slow down digestion

GLP-1’s first task is to tell our stomach to slow down the speed at which it releases food into the small intestine. This process is called gastric emptying. By slowing down digestion, food stays in our stomach longer, creating a feeling of fullness and preventing overeating.

GLP-1 also causes the distension of the stomach, which further enhances the sensation of satiety. This is why after a big meal, you feel like you couldn’t eat another bite. (read study)

3. Communicating with the brain: the gut-brain axis

GLP-1 doesn’t just work locally in the gut; it also sends signals to our brain. Specifically, it interacts with the vagus nerve and communicates with a part of the brain called the hypothalamus, which is responsible for regulating hunger and energy balance.

When GLP-1 levels rise, the hypothalamus receives the message: “We’ve had enough food—stop eating.” This is the mechanism that helps suppress appetite and create the feeling of satiety.

4. GLP-1 helps regulate blood sugar

GLP-1 also plays an important role in glucose metabolism. It signals the pancreas to release more insulin, which helps lower blood sugar levels by storing excess glucose in cells.

At the same time, GLP-1 reduces the amount of glucose released from the liver into the bloodstream, preventing unnecessary spikes in blood sugar.

5. Natural rise and fall of GLP-1 throughout the day

Normally, GLP-1 levels rise after you eat and peak about 45 to 60 minutes later. They then gradually decrease as the food is digested and absorbed. This cycle happens multiple times a day, helping us regulate hunger and glucose levels naturally. (read study)

Understanding this natural cycle is key to optimizing our GLP-1 levels through simple hacks—without needing medications that artificially amplify its effects.

The problem with GLP-1 medications

GLP-1 drugs artificially stimulate this process by dramatically increasing GLP-1 levels, suppressing hunger and promoting weight loss. However, they come with side effects, such as:

  • Loss of muscle mass: When people lose weight using GLP-1 drugs, they don’t just lose fat—they also lose muscle mass and bone density. Studies suggest that about 30% of weight loss from these drugs comes from muscle, which can lead to long-term weakness, frailty, and metabolic slowdowns. (read study)
  • Rapid weight regain: A major downside of GLP-1 medications is that weight loss is often temporary. Research shows that two-thirds of the lost weight is regained within a year after stopping the medication. (read study) The medication suppresses hunger artificially, but once it’s discontinued, the body’s appetite-regulating mechanisms return to normal, often leading to increased hunger and overeating.
  • Gastrointestinal issues like nausea and bloating due to having too much GLP-1.

While these medications can be beneficial for people with serious health issues, for most of us natural approaches to boost GLP-1 are safer and more sustainable.

Natural hacks to boost GLP-1

Here are effective, science-based hacks to naturally increase GLP-1 levels:

  • Eat your food in the right order: start with veggies, then protein and fats, then starches and sugars last (read study). This is also part of my glucose hacks, since it also decreases post-meal glucose spikes.

  • Chew your food thoroughly: slow, mindful chewing stimulates GLP-1 release. Studies show that solid foods promote higher GLP-1 responses compared to pureed or liquid meals. (read study)
    How does it work? Chewing activates digestive processes and increases the amount of GLP-1 released, prolonging satiety. (read study)

  • Drink Yerba Maté: this herbal tea, popular in South America, has been shown to stimulate GLP-1 release naturally, helping to reduce appetite and regulate glucose levels.

  • Eat more protein: high-protein meals, especially those including lean meats, eggs, and dairy, can stimulate GLP-1 release more effectively than carbs. How does it work? Protein not only promotes satiety through GLP-1 but also enhances other hunger-regulating hormones like PYY. (read study)

  • Add lemon extract: scientists have found that one of the antioxidants in lemon, called eriocitrin (which gives it its yellow color), encourages our L cells to produce more GLP-1. But you need a lot of eriocitrin for it to work – you’d need to drink 1.3 liters of pure lemon juice to get the impact. Thankfully scientists have created a concentrated extract called Eriomin – it’s been clinically proven to get you up to +17% increase in GLP-1 after 3 months (read study).

Eriomin is one of the key ingredients in Anti-Spike

Why we should all naturally boost our GLP-1

Naturally increasing GLP-1 can help us with:

  • Reduce cravings: By staying fuller longer, we’re less likely to snack on unhealthy foods.
  • Better glucose control: Elevated GLP-1 helps regulate glucose and insulin levels, reducing the risk of spikes and crashes.
  • Support our long-term health: Unlike medications, natural methods promote sustainable health improvements without significant side effects.

The scientific studies mentioned in this episode

Buntz B, "The impact of GLP-1 receptor agonists on lean mass loss during weight reduction." Drug Discovery Trends, February 1, 2023. https://www.drugdiscoverytrends.com/glp-1-impact-lean-mass/

Cesar T B et al., “Nutraceutical Eriocitrin (Eriomin) Reduces Hyperglycemia by Increasing Glucagon-Like Peptide 1 and Downregulates Systemic Inflammation: A Crossover-Randomized Clinical Trial.” Journal of medicinal food 25, no. 11 (2022): 1050-1058. https://pubmed.ncbi.nlm.nih.gov/35796695/ 

Danne T et al., “Liraglutide in an Adolescent Population with Obesity: A Randomized, Double-Blind, Placebo-Controlled 5-Week Trial to Assess Safety, Tolerability, and Pharmacokinetics of Liraglutide in Adolescents Aged 12-17 Years.” The Journal of pediatrics 181 (2017): 146-153.e3. https://pubmed.ncbi.nlm.nih.gov/27979579/

Gambero A and Ribeiro ML, “The positive effects of yerba maté (Ilex paraguariensis) in obesity.” Nutrients 7, no. 2 (2015): 730-50. https://pubmed.ncbi.nlm.nih.gov/25621503/

Ida S et al., “Effects of Antidiabetic Drugs on Muscle Mass in Type 2 Diabetes Mellitus.” Current diabetes reviews 17, no. 3 (2021): 293-303. https://pubmed.ncbi.nlm.nih.gov/32628589/

Kamemoto K et al., “Effect of vegetable consumption with chewing on postprandial glucose metabolism in healthy young men: a randomised controlled study.” Scientific reports 14, no. 1 (2024): 7557. https://pubmed.ncbi.nlm.nih.gov/38555375/

Montero A et al., “KFF Health Tracking Poll May 2024: The Public’s Use and Views of GLP-1 Drugs” KFF Polling, May 10, 2024. https://www.kff.org/health-costs/poll-finding/kff-health-tracking-poll-may-2024-the-publics-use-and-views-of-glp-1-drugs/

Müller T D et al., “Glucagon-like peptide 1 (GLP-1).” Molecular metabolism 30 (2019): 72-130. https://www.sciencedirect.com/science/article/pii/S2212877819309135#:~:text=In%20humans%2C%20fasting%20systemic%20plasma,to%20a%20meal%20%5B236%5D

Shah M and Vella A, “Effects of GLP-1 on appetite and weight.” Reviews in endocrine & metabolic disorders 15, no. 3 (2014): 181-187. https://pubmed.ncbi.nlm.nih.gov/24811133/ 

Shukla A P et al., “Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes.” BMJ open diabetes research & care 5, no. 1 (2017): e000440. https://pubmed.ncbi.nlm.nih.gov/28989726/

van der Klaauw A A et al., “High protein intake stimulates postprandial GLP1 and PYY release.” Obesity (Silver Spring, Md.) 21, no. 8 (2013): 1602-7. https://pubmed.ncbi.nlm.nih.gov/23666746/

Watkins J D et al., “Protein- and Calcium-Mediated GLP-1 Secretion: A Narrative Review.” Advances in nutrition (Bethesda, Md.) 12, no. 6 (2021): 2540-2552. https://pubmed.ncbi.nlm.nih.gov/34192748/

Wilding J P H et al., “Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension.” Diabetes, obesity & metabolism 24, no. 8 (2022): 1553-1564. https://pubmed.ncbi.nlm.nih.gov/35441470/