Nature's Ozempic? Here’s How to Activate Your Own GLP-1

If you’ve been hearing a lot about GLP-1 lately—from headlines about diabetes drugs like Ozempic to new strategies for weight loss—you’re not alone. GLP-1 (glucagon-like peptide-1) is a hormone that plays a powerful role in regulating blood sugar, curbing appetite, and reducing fat storage. It's no surprise that boosting GLP-1 levels is becoming a hot topic in metabolic health.

But did you know that your gut microbiome may hold the key to naturally increasing GLP-1 and improving how your body responds to it? In fact, a specific type of good bacteria called Akkermansia muciniphila might be one of your best allies in the fight against obesity, insulin resistance, and inflammation.

Here’s what the latest research says—and how you can use food and lifestyle changes to harness the power of your gut to support GLP-1 and Akkermansia.

What Is GLP-1 and Why Does It Matter?

GLP-1 (short for glucagon-like peptide-1) is a hormone released by the cells in your gut—especially after you eat. Think of it as your body’s built-in appetite and blood sugar regulator. Once released, GLP-1 travels through your bloodstream and:

• Signals your brain that you’re full

• Slows down how quickly food leaves your stomach

• Boosts insulin secretion (which helps lower blood sugar)

• Reduces glucagon release (which helps prevent blood sugar spikes)

In other words, GLP-1 helps keep your energy balanced and your cravings in check.

That’s why pharmaceutical companies created GLP-1 receptor agonists—like Ozempic, Wegovy, and Mounjaro—to mimic this powerful hormone. These drugs can support weight loss, lower A1C levels, and curb overeating. But while these medications are becoming household names, your body actually has the blueprint to do much of this naturally—when given the right support.

The Gut-GLP-1 Connection

Here’s where it gets even more fascinating: Your gut microbiome—the trillions of bacteria living in your digestive tract—plays a major role in how much GLP-1 your body produces.

Certain beneficial bacteria help regulate the release of GLP-1 by fermenting fiber and producing compounds like short-chain fatty acids (SCFAs)—especially butyrate and propionate. These SCFAs interact with gut cells to stimulate GLP-1 production.Research shows that when your microbiome is thriving, your GLP-1 response improves—leading to better appetite control, weight management, and blood sugar regulation.

Even more exciting? Specific strains like Akkermansia muciniphila have been shown to enhance GLP-1 secretion and improve insulin sensitivity. But this beneficial microbe can be depleted by stress, poor diet, antibiotics, and artificial sweeteners—meaning your gut might not be making the GLP-1 you need to feel full and balanced.

The good news: you can nourish these GLP-1-supporting microbes through simple lifestyle changes, starting with what’s on your plate.

Meet Akkermansia muciniphila: The Metabolic Powerhouse

Akkermansia muciniphila is a species of bacteria that feeds on the mucus layer in your gut lining. While that might sound alarming, it’s actually a good thing. By feeding on this layer, Akkermansia helps keep it healthy and thick—strengthening your gut barrier, reducing inflammation, and improving your metabolic function.³

Studies have found that people with obesity or type 2 diabetes tend to have lower levels of Akkermansia. On the flip side, boosting these beneficial bacteria has been linked with:

• Improved insulin sensitivity

• Reduced fat mass

• Enhanced gut hormone production (like GLP-1!)

• Decreased chronic inflammation⁴

How to Naturally Increase GLP-1 and Akkermansia

While researchers continue exploring new microbial therapies, there’s a lot you can do right now to naturally stimulate GLP-1 and support a thriving Akkermansia population:

1. Feed Your Gut with Prebiotics

Prebiotics are plant fibers that feed beneficial bacteria—including Akkermansia. Try adding more of these foods to your daily diet:

• Asparagus

• Garlic

• Leeks

• Onions

• Chicory root

• Jerusalem artichokes

• Green bananas

One study found that prebiotic fibers increased GLP-1 levels and reduced appetite and body fat in mice.⁵

2. Eat Polyphenol-Rich Foods

Polyphenols are natural compounds in plant foods that encourage the growth of Akkermansia. Foods high in polyphenols include:

• Berries (especially cranberries and blueberries)

• Pomegranates

• Green tea

• Red wine (in moderation)

• Cocoa

In a clinical trial, pasteurized Akkermansia muciniphila supplementation improved metabolic markers in overweight individuals⁶—showing just how powerful this little microbe can be.

3. Focus on Fermented Foods

Fermented foods like kefir, yogurt, sauerkraut, and kimchi contain beneficial bacteria and help maintain microbial diversity. While Akkermansia itself isn’t found in these foods, a diverse gut microbiome can create the right environment for it to flourish.

4. Try Intermittent Fasting

Emerging studies suggest that intermittent fasting may stimulate GLP-1 production by giving the gut time to rest and reset. It may also increase the relative abundance of Akkermansia—which loves to thrive in a gut with low nutrient availability.⁷

5. Limit Processed Sugar and Refined Carbs

Highly processed foods feed the wrong bacteria and can disrupt gut balance. They’re also associated with lower Akkermansia levels and reduced GLP-1 activity. Focus on whole, fiber-rich carbs instead—think sweet potatoes, oats, and legumes.

The Bottom Line

Boosting GLP-1 doesn’t always require a prescription—and nurturing your gut microbiome might be one of the most powerful ways to do it naturally. By increasing Akkermansia muciniphila and supporting your intestinal ecosystem, you can enhance GLP-1 secretion, reduce cravings, and improve metabolic health from the inside out.

If you’re struggling with weight, insulin resistance, or metabolic sluggishness, we can help. Schedule a consultation with The Johnson Center for Health today and start your journey to better health—one gut bug at a time.

To learn more about JCH or to make an appointment, click here to contact us! If you have any more questions about your path to optimal health, email our office at thejohnsoncenter@gmail.com or call 276-235-3205.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!

References:

1. Yadav H et al. (2013). "Beneficial metabolic effects of a probiotic via butyrate-induced GLP-1 hormone secretion." J Biol Chem.

2. Everard A et al. (2013). "Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity." PNAS.

3. Cani PD et al. (2008). "Changes in gut microbiota control metabolic endotoxemia-induced inflammation in high-fat diet-induced obesity and diabetes in mice." Diabetes.

4. Depommier C et al. (2019). "Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study." Nat Med.

5. Cani PD et al. (2006). "Prebiotic modulation of gut microbiota promotes host health and GLP-1 secretion." Gut.

6. Dao MC et al. (2016). "Akkermansia muciniphila and improved metabolic health during a dietary intervention in obesity." Gut.

7. Li G et al. (2020). "Intermittent fasting promotes white adipose browning and decreases obesity by shaping the gut microbiota." Cell Metab.