GLP-1
At a glance
Section titled “At a glance”- GLP-1 is a gut hormone that regulates glucose and appetite after a meal
- It works glucose-dependently: insulin when needed, less glucagon, more satiety
- In metabolic dysfunction, the incretin effect can weaken
- Whole foods, insulin rest, and a stable daily rhythm support the system
- GLP-1 is also the body’s own recovery pathway
What is GLP-1?
Section titled “What is GLP-1?”GLP-1 (glucagon-like peptide-1) is a gut hormone that helps regulate glucose and appetite after a meal. It works via the pancreas, stomach, and brain.
| Effect | What it does |
|---|---|
| Glucose-dependent | More insulin when needed, less risk of excessive insulin spike |
| Less glucagon | The liver releases less glucose |
| More satiety | Slower gastric emptying and stronger satiety signal |
Why does the system fail in metabolic dysfunction?
Section titled “Why does the system fail in metabolic dysfunction?”The incretin effect can weaken through two routes: insufficient stimulus (production) and/or reduced sensitivity (resistance).
1. Less stimulus for GLP-1 (production)
Section titled “1. Less stimulus for GLP-1 (production)”- Ultra-processed and low-fiber: food reaches the L-cells in the distal ileum/colon less
- Dysbiosis: fewer butyrate/SCFA signals toward L-cells
- Gut stress: for example after antibiotics or persistent gut complaints
2. GLP-1 resistance (signal)
Section titled “2. GLP-1 resistance (signal)”- Chronic hyperglycemia: receptors and signaling pathways become less responsive
- Inflammation: cytokines from visceral fat disrupt hormone and nerve signals
- Pancreatic lipotoxicity: free fatty acids/fat accumulation can burden beta cells and flatten the first-phase insulin response
Practical recovery: feed & rest
Section titled “Practical recovery: feed & rest”Goal: more endogenous GLP-1 stimulus, less continuous burden, and better satiety.
Foods that often help
Section titled “Foods that often help”| Category | Examples |
|---|---|
| Fiber and fermentation | Vegetables (onion, leek, garlic, asparagus), sauerkraut/kimchi |
| Protein + fat | Olive oil, nuts, avocado, eggs, (fatty) fish |
| Polyphenols | Berries, green tea |
Eating rhythm and lifestyle
Section titled “Eating rhythm and lifestyle”- No snacking: 2-3 meals per day provides insulin rest
- Fasting as tolerated: build up gradually (12-14 hours) if safe and feasible
- Move after meals: 10-20 minutes walking dampens glucose spikes
Supplements: only for support
Section titled “Supplements: only for support”- Fiber: PHGG or acacia fiber (build up slowly)
- Omega-3 and magnesium: especially with low intake or stress/sleep issues
When to be extra careful
Section titled “When to be extra careful”Veelgestelde vragen
What is GLP-1?
GLP-1 (glucagon-like peptide-1) is a gut hormone that helps regulate glucose and appetite after a meal. It works via the pancreas, stomach, and brain and supports satiety.
How does GLP-1 work?
GLP-1 works in a glucose-dependent manner: more insulin when needed, less risk of excessive insulin spikes. It suppresses glucagon (liver releases less glucose) and slows gastric emptying for a stronger satiety signal.
Why does GLP-1 work less well in metabolic dysfunction?
The incretin effect can weaken through two routes: insufficient stimulus (ultra-processed/low-fiber diet, dysbiosis, gut stress) and/or reduced sensitivity (chronic hyperglycemia, inflammation, lipotoxicity).
Can I improve my body's own GLP-1?
Yes. Fiber and fermentable foods stimulate L-cells, protein and fat support satiety, and insulin rest (no snacking, possibly fasting) helps the system recover.
Is this the same as GLP-1 medication?
No. This fiche is about supporting the body's own incretin system. GLP-1 agonists (such as semaglutide) are medications that mimic the GLP-1 signal. See the Metabolic GLP-1 therapy fiche for more on medication.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.