What naturally mimics the effects of Glucagon-like peptide-1 (GLP-1) agonists, increases metabolism, decreases low-density lipoprotein (LDL) cholesterol, and improves cardiovascular health?

From the Guidelines

Regular exercise, a Mediterranean diet, and intermittent fasting are the most effective natural approaches to mimic GLP-1 agonist effects, improve metabolic health, and decrease LDL cholesterol, as supported by the most recent and highest quality study 1. To naturally mimic the effects of GLP-1 agonists, increase metabolism, decrease LDL cholesterol, and improve cardiovascular health, several approaches can be considered:

• Regular exercise, particularly combining aerobic activity (30 minutes daily) with resistance training (2-3 times weekly), naturally increases GLP-1 levels while boosting metabolism and improving lipid profiles 1.
• A Mediterranean diet rich in olive oil, fatty fish, nuts, legumes, fruits, and vegetables provides fiber that stimulates GLP-1 secretion and contains compounds that lower LDL cholesterol 1.
• Intermittent fasting, such as time-restricted eating within an 8-10 hour window, can enhance insulin sensitivity and GLP-1 function 1.
• Specific foods like fermented products (yogurt, kimchi), cinnamon (1-2g daily), and apple cider vinegar (1-2 tablespoons before meals) may help stimulate GLP-1 production.
• Adequate sleep (7-9 hours nightly) and stress management through meditation or yoga support metabolic health. These approaches work by improving gut microbiome health, reducing inflammation, enhancing insulin sensitivity, and promoting fat oxidation. While these natural methods can be effective, they typically produce more modest results than medications and require consistent implementation as part of a comprehensive lifestyle approach. Key findings from the studies include:
• The importance of dietary fiber in reducing LDL cholesterol, particularly soluble fiber from sources like oat products, psyllium, pectin, and guar gum 1.
• The benefits of substituting saturated and trans-fatty acids with unsaturated fatty acids, such as those found in fish, vegetables, legumes, and nuts 1.
• The positive effects of exercise on lipid profiles, including increases in HDL cholesterol and decreases in triglycerides and LDL cholesterol 1.

From the Research

GLP-1 Agonist Effects

• The effect of GLP-1 agonists can be naturally mimicked by certain compounds, such as berberine metabolites, which have been shown to stimulate GLP-1 secretion by alleviating oxidative stress and mitochondrial dysfunction 2.
• Berberine, a principal component of Rhizoma coptidis, has therapeutic potential in treating diseases such as type 2 diabetes mellitus and obesity, and its metabolites play a pivotal role in its biological activities 2.

Increasing Metabolism

• GLP-1 receptor agonists, such as semaglutide, have been shown to improve glucose tolerance and increase metabolism in patients with type 2 diabetes 3, 4.
• Exercise mimetics, a proposed class of therapeutics, can also mimic or enhance the therapeutic effects of physical activity, including increasing metabolism and preventing or ameliorating diseases such as diabetes and cardiovascular disease 5.

Decreasing LDL

• GLP-1 receptor agonists have been shown to have cardiovascular benefits, including reducing various CV risk factors, such as LDL, in patients with established CV disorders 3, 6.
• Berberine and its metabolites have also been shown to have beneficial effects on lipid metabolism, although the exact mechanisms are not fully understood 2.

Improving Cardiovascular Health

• GLP-1 receptor agonists, such as semaglutide, have been shown to reduce various CV risk factors and improve cardiovascular health in patients with type 2 diabetes and established CV disorders 3, 4, 6.
• Exercise mimetics can also mimic or enhance the therapeutic effects of physical activity, including improving cardiovascular health and preventing or ameliorating diseases such as cardiovascular disease 5.