92: Natural Ways to Boost GLP-1 with Dr. Ben Bikman

For this week’s Metabolic Classroom lecture, Dr. Bikman focuses on natural ways to boost GLP-1 (Glucagon-Like Peptide-1), a powerful gut hormone involved in appetite control, blood sugar regulation, and metabolic health.

Ben begins by explaining that GLP-1 is secreted in response to food intake, influencing glucagon suppression, slowing gastric emptying, and activating satiety centers in the brain. However, research shows that individuals with obesity tend to have a blunted GLP-1 response, particularly after consuming carbohydrates. This means that people with obesity may not experience the same level of fullness and appetite regulation, which can contribute to overeating.

Dr. Bikman then discusses concerns with GLP-1 receptor agonist medications, such as Ozempic and Wegovy. While they effectively promote weight loss, they also come with significant downsides, including loss of lean mass (up to 40% of total weight lost), increased mental health risks (depression, anxiety, and suicidal thoughts), and a return of sweet cravings over time. Additionally, 70% of people discontinue these drugs within two years, often regaining weight—primarily as fat—due to muscle loss during treatment.

He then presents natural methods to enhance GLP-1 production without drugs. His lab at BYU found that Yerba Mate significantly increases GLP-1 by 40-50%, likely due to its ferulic acid content and bitter taste receptors that also reduce sweet cravings. Allulose, a rare sugar, has also been shown to stimulate GLP-1 and improve glucose control, even in individuals with type 1 diabetes. Other natural boosters include a low-carbohydrate, protein-rich diet, which triples GLP-1 levels compared to a low-fat diet, collagen peptides, which enhance GLP-1 secretion and insulin sensitivity, and quality sleep, since poor sleep is linked to impaired GLP-1 signaling and increased hunger.

Dr. Bikman concludes by emphasizing that leveraging diet and lifestyle changes is the most effective and sustainable way to improve GLP-1 levels, regulate appetite, and support long-term metabolic health. While GLP-1 medications may serve a purpose, particularly for those struggling with carbohydrate cravings, they come with risks that should not be ignored. Instead, strategies such as Yerba Mate, allulose, low-carb diets, collagen peptides, and better sleep can provide natural, lasting benefits without side effects.

Show Notes/References:

(Auto-Translate Note: You can click the gear icon at the bottom of this video to auto-translate captions. For example, to translate into Polish, select Subtitles, choose Auto-Translate, then first choose English, then choose Auto-Translate again, then choose Polish.)

#GLP1 #WeightLoss #Ozempic #Wegovy #MetabolicHealth #AppetiteControl #YerbaMate #LowCarbDiet #FatLoss #Allulose #BloodSugarControl #InsulinResistance #HormonalBalance #DrBenBikman #NaturalHealth #Type2Diabetes #CollagenPeptides #KetogenicDiet #MetabolicFlexibility #HealthyLiving #GLP-1

Timestamps (approximate):
00:59 - The Role of GLP-1 in Appetite & Blood Sugar Control
02:16 - GLP-1 & Glucagon Suppression: Balancing Blood Sugar
03:24 - How GLP-1 Affects Hunger & Satiety Through the Brain
06:43 - Why Obese Individuals Have a Blunted GLP-1 Response
10:09 - GLP-1 Medications: Benefits & Serious Concerns
14:19 - Yerba Mate: A Natural GLP-1 Booster (Study from Dr. Bikman’s Lab)
16:24 - Allulose: A Rare Sugar That Enhances GLP-1 & Blood Sugar Control
18:59 - How Low-Carb Diets Naturally Boost GLP-1 by 3x
21:40 - Collagen Peptides & Their Unexpected GLP-1 Benefits
23:05 - Sleep & Circadian Rhythm’s Role in GLP-1 Regulation
24:22 - Conclusion: The Best Natural Ways to Enhance GLP-1

[sharonlynn]

I’m 74, I have been fasting at least 20-24 hours most days. I know my GLP1 kicked in not hungry, no food noise, energy level up. Watching Prof. Bikman Dr Mindy Pelz, and Dr Jason Fung.

[h.b.lawrence]

I was on Mounjaro for 2 months and lost 8 lbs. I think I finally felt what thin people feel. The food noise was gone! Loved it! Then my lipase and amylase blood tests came back high, so the doctor took me off. Gained back half the weight I lost and thinking about food 24/7 again. 😔

[peteraziz]

As always, my favorite scientist to listen to. I could listen to Dr. Bikman talk for hours on end!! Ty for everything you do :) Did anyone else catch that copy of 1984 in the background?? ;)

[vb]

Thank you so much for this detailed explanation. I have been prescribed ozempic in view of managing high blood pressure and stage 2 kidney disease. Pre diabetic hba1c 6.1 and moderate fatty liver as revealed by ultra sound. By dramatically reducing carbs and adding moderate physical activity, i lost 5 lbs in one month, but obviously this isnt enough to improve my underlying conditions though it could be over time and with persistence. I was going to cave to the "easier" route even though i am convinced that doing things naturally is always the right way even though more demanding. This video has convinced me to stay my course. I am very grateful.

Further, i can attest to the fact that eating more protein including higher quantities of fat (had to overcome that programming this past month) do keep me full longer and more completely full and has eliminated my lifelong potato chip snacking habit. Still craving chocolate from time to time, but some creative baking with organic pure cocoa is addressing that issue.

Again, my deepest gratitude.🙏

[annemc]

I started drinking Yerba Mate that my Argentinian friend gave me. I noticed right away that it helped me extend my IF (fast) and curbed interest in eating. Now I see this video and hear the science, excellent!

[mariehughey]

I’ve known that I have no satiety from eating processed carbs of any kind since my teens. I’m a huge carb addict. I’ve also thought many times my metabolism is a liar. I’ve white knuckled not overeating my entire life. Always hungry. I’m only in the last year learning about my hormones and successfully losing weight and feeling great. 69 in a couple of months. Old dogs can learn new tricks.

[Raecreve]

Love you Ben! If you haven't saved my life, you've improved my knowledge and well being immeasurably with your work and words.

[bruisedreedministries]

I just tried the Allulose sweetener and I immediately noticed that my food cravings were pretty much turned off. Usually, I get up in the morning and I eat breakfast and then my craving start. I just wanna eat and snack and grays on foods that I don’t need but I always do that. I don’t know why. After the first time putting aloe sweetener in my coffee I put about a tablespoon in each cup so I had 2 tablespoons. Afterwards, I was not wanting to snack on everything in my cupboard refrigerator. It was kind of amazing..

[LoveEddieMoney]

As a nurse who does healthy keto & IF, it drives me nuts seeing other nurses on GLP1 drugs walking into work with a McDonalds bag!!!

[claudiagallardo]

I’m doing micro dose of GLP1 and it has been a game changer and I have finally been able to shed some pounds . I have insulin resistance, PCOS and Hashimotos so my gut is impaired . I’m working with a nutritionist and eating a well balanced diet to hit all my macros including plenty of protein and fiber daily . I’m also strength training daily 😊 I feel the healthiest I have ever felt . I do 20 units once a week which is less than half of the starting amount for GLP-1 (I started with 5 units twice a week

[gevans]

yes yes yes to collagen! I started making my own protein water from 50g bovine collagen powder and 15g whey protein powder into 1250ml water. I have 600ml protein water with pureed green veggies (celery, spinach, lemon or lime) as a drink with each meal (I only eat twice a day, sometimes only once a day).
About 2 days after adding this green collagen drink to my meals, I noticed I had no appetite and I was absolutely full of energy. I put it down to the nutrients in the drink. But perhaps it's actually the stimulation of GLP1. I should mention, the reason I started the green drink is because I went onto a low carb diet and wasn't eating veggies. So I decided to puree them (as I'm not a huge fan, but feel green veg is important for health).
I can confirm a low carb diet with high amounts of collagen protein will make you lose your appetite! The greens are great for potassium, fibre and vitamins & minerals, and also are quite filling with only 3.3g carbohydrate per serve.

In the first 3 weeks I lost 3kg's of weight with no effort at all. Then I had house guests which meant we were drinking alcohol and eating chocolate. But I still managed to lose 1/2 kg in that week in spite of the poor diet!
Now I'm back onto my proper low carb diet, and Ive introduced a morning exerice session including both weights and cardio.
I'll consider adding in Allulose and Yerba Mate. Allulose is hard to get in Australia.

[clubprojects]

"That which tastes bitter...
Is surely good medicine."
Zen proverb.

[ronip]

I've done the low carb, high protein diet in the past and can attest your appetite and cravings will significantly decline. But, it was hard to stick to because I was doing it alone. I started taking the GLP-1 Semaglutide injections with hopes of getting to my goal weight quicker and lost about 15 pounds in three months. (It didn't start working until about the end of the first month.) At the third month (1 mg semaglutide) I had to stop due to extreme diarrhea and abdominal pain. (I feared pancreatitis.) I've gained all the weight back. Now I'm trying the sublingual semaglutide drops. After 5 weeks, it's still not doing anything and I've gained more weight. Sugar cravings are through the roof! I'm going to stop the drops and try these suggestions instead. I have all the tools to get started, including the yerba mate tea, and a good supply of allulose. Today I made egg white buns. 😉
Update: Sublingual did NOTHING

[javidabdullahmir]

Always waiting for your coming video to embrace the knowledge.You are a gem in metabolic health disease

[beckysmith]

Dr.Bikman I love listening to all of your videos. You are awesome!

[fabbalou]

Thank you, Dr. Bikman for this great video. I have been on semaglutide now for 2 1/2 years. I initially stayed on very low dosage for the first year and a half and gradually increased my dosage up to 2 mg weekly. I’ve lost over 80 pounds. I had a cheap biometric scale and did keep track of my muscle mass. According to my scale, I lost about 3 pounds of muscle, which is significant to me. I felt it mostly in my upper body, my arms. Never had bad bouts of nausea with the medication. Will definitely incorporate your suggestions going forward. Not a tea drinker, but can definitely do the allulose and collagen peptides. Also working on the low carb part, but you are correct that the sweet cravings do return after two years, but not to the extent that I had before I started the medicine.

[robinham]

THIS!! My diet has stayed the same
For years….post menopausal and pitting on 13
Pounds in a year….insulin resistant, ’started tirzepatide 2.5 November 1,
2024.’met my goal this morning .
At
A
Very
Good weight for 65. Walk everyday for decades,
Weight training….
I believe I was deficient glp1, my inflammation fro OA, and Lyme disease is so much lower and feel great! In this short journey, it’s NOT the medication, anytime you have RAPID weight loss, you will
Lose muscle mass as in bariatric surgery…
It’s shocking the body, the pancreas and increasing coristol from stressing the entire body system. My hair is THICKER,
And it was ridiculous to begin with, I’m stronger.
Sleep is still an issue, but I ruminate all night….
18
Weeks on T 2.5,
Was
What I needed. I will be in it as long as it’s available as it has helped so much with inflammation, diet is still the same…..
I don’t want to lose any more
Weight…
Thank you Dr Bikman! You speak with wisdom without fear!!!❤️💪

[jasminenash]

I was really looking forward to this kind of video! Thank you Dr Bikman for all you do!

[dianahowsden]

I just found you on a video about allulose with a panel. I am so happy to have found you. This video was excellent, thank you. I now realize that my poor sleep habits have contributed to my going from prediabetes to type two. I am fighting to hold on and not cross the line into medication. I have controlled it with diet alone. This information gives me so many answers, looking forward to watching more of your videos.

[geomod]

Wow. Such great material here. Thank you for helping the curious folks to understand this information. I appreciate it.