Many people hadn’t even heard of GLP-1 before a couple of years ago. And yet we’ve had it in our bodies all along.
GLP-1 is a natural hormone made in the gut that’s released after we eat. It stimulates the release of insulin, another hormone whose job it is to take glucose from the bloodstream and push it into the body’s cells where it can be used for energy.
Prescription GLP-1 medications such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) mimic the rise in this hormone to slow down digestion and prompt you to stop eating. That leads to weight loss, says Supriya Rao, MD, a doctor in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine in Boston.
These medications have been game changers in both obesity and diabetes management. Given the excitement surrounding them, social media is full of food concoctions and supplements touted as “natural GLP-1s” or “nature’s Ozempic.”
But do they really work and are they even safe? Here’s what you need to know about what really does, and doesn’t, boost GLP-1.
Fact: Food Increases GLP-1
GLP-1 is important for appetite regulation. The body releases it when you’re eating “to help slow us down and eventually put the brakes on food so we stop eating,” Rao says.
Still, this system doesn’t always work properly and sometimes it fights against you. “All food will trigger your GLP-1,” says Megan Undeberg, PharmD, associate professor of pharmacotherapy at Washington State University. Of course, once you digest these foods, you’ll eventually become hungry again.
In addition, people who have obesity may not get as big of a release of GLP-1 after eating. In that way, the body’s natural GLP-1 “doesn’t have its same oomph,” Undeberg says. Weight loss also leads to a decrease in GLP-1 and changes other appetite-related hormones, which can prompt you to eat to get back up to your baseline weight.
Fact: Protein, Fat, and Fiber Provide Satiety, Too
Medications might increase GLP-1, but you can also do that with food that fills you up and keeps you satisfied, says Tara Collingwood, a sports dietitian and American College of Sports Medicine (ACSM)-certified personal trainer in Orlando.
The trifecta of satiating nutrients is protein, fat, and fiber. These all slow the movement of food through the digestive tract and are foods that increase GLP-1.
“This is the not-so-secret secret,” Collingwood says. Eating whole grains, fruits, vegetables, and lean proteins will activate that fullness factor. In fact, research shows that fiber stimulates the release of GLP-1 to reduce hunger and appetite, which may be one reason why fiber can lead to weight loss. But although these nutrients support weight loss and maintenance, they don’t amplify GLP-1 the way medication does.
Myth: ‘Oatzempic’ Works as Well as Medication
One of the great things about oats is that they’re rich in fiber, specifically a type called soluble fiber. “When oats are combined with water, they can be filling,” Collingwood says. Social media took this a step further by introducing "oatzempic," a blended concoction of a half cup of oats, one cup of water, and lime juice.
Here’s the reality check: “Drinking oats this way may raise GLP-1 in the body slightly, but it’s not anything like these injections,” Rao says. The drink isn’t harmful. But it may not be tasty, either, Collingwood notes. “I’d rather just eat a bowl of oatmeal.”
Fact: Exercise Affects GLP-1
Does exercise increase GLP-1? Exercise and GLP-1 are similar in that they both help improve insulin function, allowing cells to get the energy they need to work well. Research shows that a single exercise session, as well as long-term training, can enhance GLP-1 levels in the body for those who have type 2 diabetes, according to one review and meta-analysis. (But as the review points out, some research is conflicting.)
Exactly what’s going on needs further study. But it’s all the more reason to get the widely recommended amount of exercise for general health: 150 minutes (or more) of moderate-intensity exercise and 2 days of resistance training per week.
Myth: You Can Get the Same Thing in a Supplement
In the conversation about how to increase GLP-1 naturally, there’s often talk about supplements. Take berberine, for instance. It’s a substance found in many plants that’s been touted as “nature’s Ozempic.” And a meta-analysis of 12 randomized, controlled trials shows that taking berberine leads to about a 4.5-pound weight loss and a 1-centimeter reduction in waist circumference. The catch is, all these trials use different doses (from 300 to 1,500 milligrams per day) and duration (1 to 24 months), so it’s tough to know exactly what happens when you take berberine.
On the other hand, the clinical trials on semaglutide (Wegovy) for weight loss have been clear: On average, people taking that medication lose 15% of their body weight over 68 weeks compared to 2.4% of body weight in those taking a placebo. “Prescription drugs are standardized to a potent effect,” Undeberg says. In other words, it’s clear what the prescription medications are supposed to do, and at specific doses. But supplements may rely on preliminary or incomplete data, so it’s less clear what effect they will have on you.
Unlike prescription medications, supplements don’t have to prove that they’re safe and effective, and the FDA doesn’t regulate them the same way. Although GLP-1 drugs can trigger certain side effects like nausea, bloating, and constipation, berberine appears to cause those same issues.
If you’re considering taking berberine or another supplement advertised for blood sugar regulation or weight loss, it’s important to tell your medical provider. If you are being treated for other conditions, such as high blood pressure, cholesterol, or diabetes, “some of these herbs make you more sensitive to these medications,” Undeberg says. Your doctor can check for problems like that before you start taking a supplement. And they may want to follow you more closely or consider adjusting the dose of your medication.
If your doctor supports you trying a supplement, look for one that’s third-party certified, which ensures that the product is labeled accurately and is free of contaminants. And try just one supplement at a time, says Undeberg, so you can understand what’s working (or not) or causing side effects.
