If you missed our first article about GLP-1, be sure to read it HERE so you have a bit of foundational knowledge before reading this article.

GLP-1 medications are taking the world by storm due to their effects on blood sugar regulation, appetite suppression and weight loss. While these drugs were originally developed to treat type 2 diabetes, they are now being prescribed for weight management and metabolic health in non-diabetic individuals as well.

Perhaps you have been asking the same question that I have been asking - “Is there a difference between taking a GLP-1 medication and eating foods that will optimize blood sugar?"

Let’s dive into it.

GLP-1 medications mimic glucagon-like peptide-1, a hormone naturally released in the gut in response to eating. 

GLP-1’s have the following effects:

• Stimulates insulin secretion in response to glucose
• Suppresses glucagon release (which lowers blood sugar)
• Slows gastric emptying (making you feel full longer)
• Reduces appetite 

These effects can help reduce blood glucose and change body weight. But, like most medications, there may be some potential side effects such as:

• Nausea and vomiting
• Constipation or diarrhea
• Loss of lean muscle if not managed carefully
• High cost and long-term dependency

Unlike medications, food can provide a more sustainable way to control blood sugar. A targeted nutrition approach (Metabolic Efficiency Training) can mimic or support many of the same physiological effects as GLP-1 medications. 

If you have been following me and my Metabolic Efficiency Training concept, you know that I am all about using food to optimize blood sugar. In fact, that is the philosophy of all eNRG Performance Sport Dietitians. We pride ourselves on creating the most blood sugar optimizing nutrition plan that supports your health, longevity and fitness goals. 

Here are a few of the reasons why Metabolic Efficiency Training works so well:

1. You usually eat a bit more protein, which stimulates GLP-1 and peptide YY (PYY), increasing satiety and stabilizing blood sugar. Prioritizing protein at each meal can significantly reduce post-meal blood sugar spikes.

2. You increase your fiber intake and soluble fiber, in particular, helps to slow carbohydrate absorption and stimulate short-chain fatty acid (SCFA) production in the gut, which enhances GLP-1 secretion naturally.

3. You significantly reduce refined and processed carbohydrates. These types of carbohydrates can spike blood sugar and insulin, eventually blunting the body’s natural GLP-1 signaling. 

4. You are fuller longer, which usually means you usually will not eat after dinner, leading to better blood sugar and insulin control before bedtime. 

5. You will introduce more prebiotic and probiotic (fermented) rich foods, which can feed beneficial gut microbes and support natural GLP-1 production through microbial fermentation and SCFA signaling.

As you can see, there can be benefits to both approaches. 

GLP-1 medications can be a powerful tool for those struggling with obesity or type 2 diabetes but they are not a substitute for healthy lifestyle habits. 

Long-term health and blood sugar optimization are best supported by following the Metabolic Efficiency Training concept and periodizing your daily macronutrients along with regular movement and exercise.

Remember, food can naturally regulate GLP-1 so at the end of the day, it is really about your goals.

Want help navigating the GLP-1 landscape? Reach out to our team of Sport Dietitians at eNRG Performance.

And remember, if you want a truly individual approach to blood sugar optimization, weight loss and body fat loss through individual hormone testing, check out our Virtual FatBurn Blueprint Program. This service is "on vacation" until September but we are accepting individuals on our wait list now since we only offer 2-3 spots per month.