We’re hearing a lot about GLP-1s in the news with the rise in semaglutide medications like Ozempic and Wegovy. These medications were originally designed to treat diabetes but are also used to manage appetite, weight loss, and digestion.
However, like all medications, they come with the risk of side effects–some that can be pretty scary! In this article, we’re sharing some natural alternatives that can encourage similar GLP-1-like effects in the body, such as supporting weight loss and blood sugar management.
Key Takeaways
✔ GLP-1 is a naturally occurring hormone that helps regulate appetite, digestion, feelings of fullness, and blood sugar
✔ Protein, fiber, healthy fats, regular exercise, and quality sleep may help support the body’s natural GLP-1 activity
✔ Yerba mate, green tea, cinnamon, garcinia, and berberine have been studied for their potential roles in appetite, metabolism, and healthy weight management
✔ Herbs and lifestyle changes may support some of the same health goals associated with GLP-1 medications, although they work differently in the body
What is a GLP-1?
GLP-1, or glucagon-like peptide-1, is a hormone released by your small intestine after you eat. Upon release, the hormone helps your body manage digestion, appetite, and blood sugar.
For those using a GLP-1 medication, the goal of GLP-1 medication is usually one or more of the following:
- Diabetes management by stimulating insulin release to reduce blood sugar and blocking another hormone that raises blood sugar.
- Prolonging feelings of fullness by delaying stomach emptying
- Weight loss by decreasing appetite, prolonging fullness, and improving satiety
If you’re interested in promoting the stimulation of GLP-1 in the body, keep reading.
Lifestyle Changes that May Increase GLP-1
According to Ohio State University, the following lifestyle changes may support and increase your GLP-1 levels naturally:
- Eating certain foods, such as healthy fats (think olive oil, nuts, and avocados), probiotics, and dark chocolate, may encourage GLP-1 activity.
- Increasing intake of specific nutrients, such as protein and fiber, can help you feel fuller and more satisfied naturally while promoting healthy blood sugar management.
- Exercise: Research on exercise to improve GLP-1 has been shown to improve GLP-1 activity in study participants, regardless of the type, although combining resistance and aerobic training may be the most effective. Overall, any kind of regular exercise will be your best bet!
- Improving sleep: Insomnia and poor sleep quality are rampant throughout society. We’ve all been there, but working to improve sleep is critical in so many ways for your overall health, including supporting improved GLP-1 levels and blood sugar management. Check out our previous article on herbs for insomnia and encouraging deeper sleep for further guidance.
- Eat regularly and at consistent times: Try to eat within a set window each day and at set intervals. This can support steady blood sugar levels.
Herbs for Encouraging Weight Loss
Caffeine (Yerba Mate + Green Tea)
Caffeine is a well-studied ingredient that many of us love for its focus-boosting effects, but it also has well-documented benefits for weight loss.
A systematic review of randomized controlled trials found that caffeine intake may promote weight loss and body fat reduction and is associated with lower BMI.
Similarly, a 2024 study dubbed caffeine a product with “anti-obesity effects” and reported that caffeine may be a new therapeutic method for weight loss because of its potential to suppress appetite, increase energy consumption, and alter lipid metabolism.
All this to say that caffeine has many GLP-1-like effects.
We recommend Yerba Mate tea, which is even more caffeinated than black tea and also contains Theobromine, a compound that may contribute to yerba mate’s smoother, more sustained energy, that help with the jitters strong caffeine can cause.
If you’re caffeine-sensitive, consider a delicious green tea, which is much less caffeinated but still offers potential weight-loss benefits from its caffeine and catechins, which may stimulate the nervous system and metabolism.
Cinnamon Bark
Researchers have found that cinnamon has positive effects on gastric emptying, satiety, and post-meal blood glucose levels. It may increase GLP-1 concentrations, too.
In addition, a cinnamon supplementation meta-analysis found that cinnamon is an “effective anti-obesity agent,” and it may significantly decrease body weight and BMI.
Traditionally, cinnamon bark has been used for its potential thermogenic properties, which may enhance the body’s ability to burn calories and produce heat, thereby encouraging weight loss. It’s also been used to support blood sugar regulation.
We recommend our Cinnamon Bark Capsules for those interested in supporting a healthy glycemic baseline and tapping into some of these findings.
Garcinia Fruit
Herbalists have used garcinia fruit to help individuals encourage a reduced appetite, promoting weight loss over time. Like cinnamon, garcinia acts as a thermogenic agent, promoting weight loss by revving up metabolism.
During our research, we found a few studies on garcinia and its impact on weight loss. A 2010 study on Garcinia suggests that garcinia extract may help with short-term weight loss.
An earlier study on Garcinia reported that participants taking garcinia had significantly less visceral, subcutaneous, and total fat after 16 weeks. This study was a double-blind, placebo-controlled trial that showed the group that didn’t receive the garcinia treatment experienced no significant changes in body fat.
If you’re interested, we recommend our Garcinia Fruit Capsules, which can support healthy weight-loss goals, particularly if you’re looking to support appetite control.
Herbal Blood Sugar Support (Berberine and Gluco Balance)
For those interested in the blood sugar management aspect of GLP-1s, berberine may be a solid choice.
Berberine is a powerful plant-derived alkaloid with many traditional benefits, including supporting regular, healthy bowel function, promoting normal blood sugar levels, and supporting cardiovascular health.
Research has found that berberine provides neuroprotective, antidepressive, and metabolic support. The study review reported that berberine may enhance certain tissue expressions linked to long-term weight loss and was found to positively affect post-meal blood glucose.
On top of this, our Gluco-Balance Capsules combine Irish moss, fenugreek, suma, gymnema, bitter melon, and other herbs, which have traditionally been used to support healthy metabolic function and healthy glucose levels. One of the studied benefits of Irish moss is that it's rich in soluble fiber, which is known to keep you feeling fuller longer and to help with digestion.
We hope this article gives you plenty of information and ideas on how you can support yourself with natural herbs, similar to what GLP-1s can do.
Well Wishes,
Herbalist Natalie
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Natalie Hajdu-Voakes is a consulting herbalist and the owner of The Herb Stop, with over 28 years of hands-on experience in crafting herbal remedies and promoting natural wellness. |
*The statements in this article have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent disease. Consult your healthcare provider before use.