Many of us are searching for a way to outsmart diabetes or maybe seeking a solution for stubborn weight gain. We now know that a hormone called GLP-1 (glucagon-like peptide 1) has the ability to lower blood sugar and melt unwanted pounds.
Produced mostly in the intestines, GLP-1 is a hormone that encourages the pancreas to produce blood sugar-balancing insulin. Findings from the National Research Institute reveal that lifting levels of GLP-1 can lower A1C readings (a measurement of average blood glucose levels) by nearly two points. The added benefit is that increased GLP-1 can also aid with weight loss since excess blood glucose gets stored as fat.
So how can we get a GLP-1 boost and change our blood sugar levels naturally?
Make breakfast your biggest meal of the day.
A study in the journal Diabetologia found that when people consumed a generous breakfast and a light dinner, their GLP-1 levels were 30% higher than when they ate a light breakfast and heavy dinner. Learn more about this study at the NIH website.
Ditch the Fake Sweeteners
Sipping beverages that contain “fake sugars” will save some calories, but it will also block your body’s ability to produce GLP-1. In fact, a European study found ingesting artificial sweeteners daily lowered folks’ GLP-1 levels by 35% within two weeks.
Go Green
Vegetables such as broccoli, brussels sprouts and cabbage activate bitter taste receptors in the gut, which stimulates GLP-1 release. Plus, the veggies’ natural fiber slows stomach emptying, another way to encourage slimming.
Here’s the BIG one…
Get Moving… using your muscles activates the sympathetic nervous system to stimulate GLP-1 release. And in an International Journal of Preventive Medicine study, folks who got three hours of exercise weekly for 12 weeks experienced increases in GLP-1 that were 733% greater than their less-active counterparts.
That is an enormous benefit. So, have some fun. Walk in the park, play some pickleball, go dancing, do some gardening or ride a bike. If you choose an activity that you enjoy, chances are you will do it more often.
Get more insight into small changes that can add up to big health benefits by visiting our resources page.
For more insight on food and exercise benefits, contact our office in Louisville at 502-882-4252.