Natural Ways to Increase GLP-1: Part 3

Welcome back to part 3 in this series of ways to increase the GLP-1 hormone naturally. If you missed it, you can go back and read the first two:

• Ways to increase GLP through the foods we eat

• Ways to increase GLP through a balanced plate and the order of our meal

Many of the women I work with want to improve their blood sugar, cravings and weight management without using medications. While medications can be useful for some individuals, there are many ways you can mimic their effects through diet and lifestyle.

Today we are looking at the fascinating connection between circadian rhythm and GLP-1 release.

Circadian rhythm is our biological clock- a 24 hour cycle that impacts sleep, hunger, hormones, temperature, metabolism and more.

Circadian rhythm is linked to metabolic health. Sedentary lifestyles, high calorie foods, and artificial lights can disrupt circadian rhythm and can lead to poor metabolic health, including impaired poor glucose tolerance, insulin secretion, and obesity.

GLP-1 release is tied to circadian rhythm and intestinal health, with higher amounts of GLP-1 released in the morning compared to later in the day.

This suggests that having a larger breakfast is more useful than a typical American large dinner.

If our circadian rhythm is disrupted, GLP-1 release is also affected. What can you do?

• Focus on good sleep hygiene, aiming for 8 hours of sleep each night.

• Limit artificial light exposure in the 1-2 hours before bed

• Get natural light in the morning within an hour of waking. This signals your body to stop producing melatonin and can encourage sleepiness 12-14 hours later.

• Aim to have meals around the same time of day.

These little steps can go a long way to balancing your circadian rhythm, improving sleep and impacting your metabolic health.