There are many factors impacting weight management including diet, exercise, sleep, stress and hormonal balance. While medications can be helpful for some individuals who need assistance with weight management, these medications will not result in long-term weight management in the absence of incorporating lifestyle modifications.
What are these drugs, do they work, and are there natural ways to mimic the action of GLP-1? GLP-1 stands for glucagon-like peptide-1. GLP-1 is a naturally occurring hormone (chemical messenger) produced in the intestines. Some functions of GLP-1 include:
Lowering blood sugar through the stimulation of insulin release from the pancreas
Slowing down emptying of the stomach, which helps you feel full longer
Reducing appetite
Protecting against type 2 diabetes by improving insulin sensitivity (responsiveness of cells to insulin) and reducing glucagon hormone production
GLP-1 agonists like Trulicity, Wegovy and Ozempic are a class of medications that mimic the actions of GLP-1 in the body. Wegovy is used for weight management, while Trulicity and Ozempic are used for management of type 2 diabetes. These medications work similarly, but Wegovy is dosed higher to optimize its appetite-suppressing effects, making it more targeted as a weight-loss medication. Common side effects of GLP-1 medications include nausea, vomiting, diarrhea, abdominal pain, constipation and low blood sugar. Less common but serious side effects include pancreatitis (inflammation of the pancreas), gallstones, thyroid C-cell tumors (rare) and allergic reactions.
There are many factors impacting weight management including diet, exercise, sleep, stress and hormonal balance. While medications can be helpful for some individuals who need assistance with weight management, these medications will not result in long-term weight management in the absence of incorporating lifestyle modifications.
Fiber is a power-packed carbohydrate that can increase GLP-1 in the body. Healthy gut microorganisms break down dietary fiber into substances called short-chain fatty acids which signal cells in the gut to release GLP-1. Increasing fiber intake slows down emptying of the stomach, helping you to feel full longer and reducing appetite. This delay in stomach emptying, along with improved insulin sensitivity, also helps to lower blood sugar levels, reducing diabetes risk and improving diabetes management in persons who have diabetes. Fiber improves gut health and reduces inflammation, also helping in weight management. Furthermore, fiber can stimulate the release of the satiety hormone peptide YY (PYY) that signals fullness to the brain, helping to reduce food intake. Foods high in fiber include legumes (beans, peas, lentils), fruits, vegetables, whole grains, nuts and seeds.
Exercise, through the action of healthy gut microorganisms, can also produce short-chain fatty acids, increasing GLP-1 production.
While there is scant research on the impact of sleep and GLP-1 production, research has shown that consistent short sleep duration (less than seven hours per night) can impact the function of appetite hormones, increase food cravings, and lead to an increased risk of obesity.
While GLP-1 medications are helpful for some individuals, medications alone do not get at the root causes of disease and should never be considered a cure.
Incorporation of lifestyle modifications, including high fiber diets, at least 150 minutes of moderate intensity exercise (brisk walking, jogging, cycling, swimming, etc.) plus two to three days of resistance/strength training per week, seven to eight hours of sleep per night, and positive stress management are essential in weight management.
Christina Wells, MD, MPH, MBA, DipABLM, DABOM, is health ministry director for the Lake Region Conference.
