Tapping the Brakes vs. Holding the Brake

Imagine driving a car on a winding road. You use your brakes as needed—tapping them gently when approaching a turn or slowing down gradually when approaching a stop. This is how your body naturally uses GLP-1 (Glucagon-Like Peptide-1) to regulate blood sugar, appetite, and digestion.

Now, imagine instead that you hold the brake pedal down continuously rather than tapping it. This is similar to what GLP-1 receptor agonists (GLP-1 RAs) do—they create a prolonged effect on the body’s metabolism, maintaining constant pressure on the “brakes” of blood sugar and hunger regulation.

While GLP-1 RAs like Ozempic and Wegovy are increasingly being used for weight loss and diabetes management, they come with significant side effects and should be considered only as a last resort. Instead, a natural approach to supporting GLP-1 function should be the primary focus. This article explores how GLP-1 functions, the risks of pharmaceutical interventions, and natural ways to enhance its effectiveness.  This is not to say that GLP-1 therapy serves no purpose...far from it.  But the blanket acceptance (or rejection) of GLP-1 therapy warrants a reexamination of all factors, pro and con, risks and benefits.

GLP-1: Your Body’s Natural Braking System

GLP-1 is a hormone released by the gut when you eat, helping regulate insulin secretion, blood sugar levels, appetite, and digestion. It has four major roles:

1. Stimulating Insulin Release – GLP-1 helps the pancreas release insulin only when blood sugar is elevated, preventing unnecessary insulin spikes.
2. Suppressing Glucagon – It reduces the release of glucagon, which would otherwise tell the liver to release stored glucose.
3. Slowing Gastric Emptying – Food moves through the stomach more slowly, keeping you fuller longer and reducing overeating.
4. Increasing Satiety – The hormone acts on the brain to decrease hunger signals, naturally reducing food intake.

Since GLP-1 is broken down quickly (within 1-2 minutes) by an enzyme called DPP-4, its effects are short-lived—just like lightly tapping the brakes in a car.

GLP-1 Agonists: Holding the Brakes Down

Pharmaceutical GLP-1 receptor agonists (GLP-1 RAs) like Semaglutide (Ozempic, Wegovy), Liraglutide (Saxenda, Victoza), and Dulaglutide (Trulicity) are designed to mimic GLP-1, but with a prolonged effect. Instead of short pulses of GLP-1, these drugs sustain the effect for hours or days at a time—essentially holding the brakes down.

While this may sound beneficial, there are significant short-term and long-term side effects to consider.

Short-Term Side Effects of GLP-1 RAs

• Nausea and Vomiting – One of the most common side effects, often severe enough to limit food intake significantly.
• Diarrhea or Constipation – Gastrointestinal issues arise due to slowed digestion.
• Fatigue – Many users report persistent low energy levels.
• Muscle Loss – Weight loss from GLP-1 RAs often includes muscle mass, which can lead to metabolic slowdowns.
• Hypoglycemia – While rare in non-diabetics, the risk increases when combined with other blood sugar-lowering drugs.

Long-Term Risks of GLP-1 RAs

• Loss of Lean Body Mass – Studies indicate that up to 40% of weight loss from GLP-1 drugs is from muscle, not fat. This can impair metabolic health over time.
• Gallbladder Issues – There is a higher risk of gallstones and gallbladder disease.
• Pancreatitis Risk – Some evidence links GLP-1 RAs to an increased risk of inflammation of the pancreas, a serious condition.
• Potential Thyroid Cancer Risk – Some animal studies suggest a risk of medullary thyroid carcinoma, though human data is not yet conclusive.
• Dependency & Weight Regain – Most users regain weight rapidly when stopping the medication, as their natural appetite regulation remains impaired.

Given these risks, prioritizing natural ways to enhance GLP-1 function is the best long-term strategy.

How to Boost GLP-1 Naturally

Instead of relying on pharmaceuticals, several dietary, lifestyle, and behavioral strategies can enhance GLP-1 levels naturally, allowing your body to regulate appetite and metabolism without artificial intervention.

1. Eat More Protein and Healthy Fats

• High-protein foods like grass-fed beef, eggs, and wild-caught fish stimulate GLP-1 secretion.
• Healthy fats like butter, tallow, and ghee slow digestion and enhance satiety, supporting natural GLP-1 activity.

2. Incorporate Fasting and Time-Restricted Eating

• Intermittent fasting (IF) improves insulin sensitivity and encourages natural GLP-1 production by giving the digestive system time to reset.
• Fasting for 16+ hours can increase GLP-1 release naturally, without pharmaceutical intervention.

3. Consume Fermented and Bitter Foods

• Fermented foods like sauerkraut and kefir improve gut health, which influences GLP-1 secretion.
• Bitter foods (like dandelion greens and coffee) stimulate digestive hormone production, including GLP-1.

4. Prioritize Sleep and Stress Management

• Poor sleep reduces GLP-1 secretion, increasing hunger and cravings.
• Chronic stress increases cortisol, which counteracts GLP-1’s appetite-suppressing effects. Practicing meditation, deep breathing, or walking helps restore balance.

5. Engage in Resistance Training

• Strength training enhances insulin sensitivity, indirectly supporting GLP-1 function.
• Muscle mass is critical for metabolic health, and unlike GLP-1 RAs (which cause muscle loss), weightlifting preserves and builds muscle.

The Finish Line: Use the Brakes, Don’t Jam Them

Your body is designed to regulate metabolism through GLP-1, just like tapping the brakes while driving. Natural strategies help reinforce this system without side effects, allowing you to support appetite control, blood sugar stability, and metabolic health in a sustainable way.

GLP-1 receptor agonists, on the other hand, artificially hold the brakes down, leading to unintended consequences like muscle loss, gallbladder issues, and dependency. These drugs should only be used as a last resort, not as a mainstream weight loss tool.  GLP-1 therapy has many other uses beyond weight loss that we have not discussed here.  Always discuss every option with your provider to get all aspects of a treatment, all risks, all benefits...this is your RIGHT. You can and should advocate for yourself.

References & Further Reading

1. Effects of GLP-1 on Metabolism – PubMed Study
2. GLP-1 Agonists and Muscle Loss – National Library of Medicine
3. Natural Ways to Boost GLP-1 – Healthline Article
4. Side Effects of GLP-1 Medications – Mayo Clinic