Herbal Options for Stimulating GLP-1

Tracy Tutty [00:00:02]:

Okay, so let’s start with a bit of biology by talking about what GLP1 is and how it works. So, GLP1 is short for glucagon, like peptide 1. I know it’s a mouthful. That’s why we call it GLP1 for short. It’s a hormone that’s made in your small intestine, specifically by your L cells, and it gets released when you eat, particularly when you’re eating fats or carbohydrates. So once it’s released, it does a few really helpful things. So it stimulates your pancreas to release insulin, but only when glucose is present. And this helps to lower your blood sugar.

Tracy Tutty [00:00:40]:

It suppresses the release of glucagon, the hormone that raises blood sugar. It slows gastric emptying, which means that food stays in your stomach for longer. So this helps you to feel full for longer, and it signals the brain to reduce appetite. So it plays a key role in what’s called the incretin effect, which is a fancy term for how your gut and pancreas talk to each other after you eat. So GLP1 receptor agonists have been revolutionary for managing type 2 diabetes and for supporting weight loss. But they can come with side effects like nausea, constipation, or a loss of appetite. And that’s where bitter herbs become really interesting. Okay, so in case you’re thinking a receptor, what now, what is that? Let’s start by defining this term, receptor agonist.

Tracy Tutty [00:01:34]:

So think of a receptor on a cell like a lock, and a hormone is like the key. So an agonist is a compound that fits into the lock and activates the cell. It mimics the original key. GLP1. Receptor agonists, like those popular injectable medications, are synthetic compounds that mimic the action of the natural GLP1 hormone. So they bind to the same receptors and they trigger the same effects. So you get increased insulin release, you get reduced appetite, and you get delayed gastric emptying. So why are we so interested in GLP1, especially now? Well, it’s to do mainly with a health condition we call metabolic syndrome.

Tracy Tutty [00:02:21]:

So metabolic syndrome is a cluster of risk factors that include high blood pressure, elevated blood sugar, central weight gain, particularly around the abdomen, and abnormal cholesterol levels such as high triglycerides or low hdl. And that’s the good cholesterol. High density. Left unchecked, it increases your risk of cardiovascular disease, stroke, and type 2 diabetes, or all quite significant health conditions. Now, metabolic syndrome isn’t a new thing. It started appearing in medical literature in around the late 20th century, but it reflects a pattern that’s becoming increasingly common with modern lifestyles. So rates of metabolic syndrome have skyrocketed over the past few decades due to a mix of factors. Things like a more processed diet, sedentary behaviour, poor sleep quality and most importantly, chronic stress.

Tracy Tutty [00:03:19]:

All of these things impact insulin sensitivity and fat distribution. And there’s also a strong hormonal component at play here. So for women, the transition through perimenopause and menopause brings a natural decline in oestrogen, and that affects how your body stores fat and regulates glucose. And this is why we often see a shift towards abdominal fat in midlife, even if nothing else has changed. And for men, a gradual decline in testosterone is linked with increased visceral fat and reduced insulin sensitivity. So for both men and women, these hormonal shifts can tip the scales, literally and metabolically, even though you’re not doing anything different. That’s biology, people. So supporting GLP1 naturally means tapping into your body’s existing mechanisms to regulate blood sugar and manage your appetite.

Tracy Tutty [00:04:16]:

And it often comes without those harsher side effects. So bitter herbs have the ability to offer a gentler whole body approach when it comes to managing GLP1, because not only can they influence GLP1, but they can also support your digestion, your liver function and your nervous system. And this means that you’re getting a more holistic effect. So it’s not just a single target result. Before we jump into the mechanisms, let’s talk about bitter herbs. So bitter herbs are exactly what they sound like. They’re plants with a distinctly bitter taste. And historically, they’ve been used across cultures as tonics to support digestion, appetite and vitality.

Tracy Tutty [00:05:01]:

And back in the day, we used to eat more bitter foods than we do now. So it’s something that is reducing in our diet as well. So bitters were commonly taken before meals to prime the digestive system. You might have heard of the aperitif tradition, for example. So a bitter herbal drink that’s sipped before dinner to stimulate appetite and digestive juices. Now, this ritual isn’t just about taste. It also reflects a deep physiological wisdom. Bitter compounds trigger receptors on your tongue, signalling your vagus nerve to prepare your stomach, your liver and your pancreas for the work of digestion.

Tracy Tutty [00:05:43]:

Herbalists have long used bitters to stimulate the appetite and convalescence, or in fatigue, to support bile flow from the liver, enhance absorption of nutrients and relieve bloating and sluggish digestion. But there’s more so bitters were also considered tonics in the truest sense. So they were used to strengthen the body over time and to help restore balance. So they’re used when vitality is low, when digestion sluggish, and when that energy felt stuck. And interestingly, not everyone experiences bitter herbs in the same way. And this is partly due to a genetic variation. So our bitter taste perceptions mediated by something called a TAS2R receptor. And these are G protein coupled receptors that are found not just in your mouth, but also in your digestive tract.

Tracy Tutty [00:06:37]:

And there are over 25 known bitter taste receptors in humans. And the genes that code for them vary significantly from patient to patient. So what this means is that in practise, some people are genetically more sensitive to bitter compounds. They might find even the smallest amounts of a bitter formula can be quite intense and trigger a stronger physiological response in their body, while other people will barely notice the taste. And I’ve really noticed this in clinic, that this sensitivity to the bitterness of a, a bitter herb, it can also change over time. So this isn’t just a flavour preference. It reflects how your body interprets and responds to these compounds, these phytochemicals. Now this variation might also help to explain why certain bitters seem to work better for some people.

Tracy Tutty [00:07:32]:

And if your receptors are highly responsive to a particular compound, the physiological effects like GLP1 release or increased biological bile flow might be more pronounced as well. So this is a great reminder of why herbal medicine isn’t a one size fits all. These differences can guide a more personalised herbal choice and dosing strategy, which your medical herbalist is all over. So let’s talk about how bitter herbs can interact with these GLP1 mechanisms. Now here’s the really exciting bit. Research now shows that we have these bitter taste receptors, you know, those TAs two Rs, not just on your tongue, but throughout your digestive system. So including your stomach, your small intestine, your pancreas, even your colon. And these receptors detect bitter compounds and then they trigger a cascade of responses.

Tracy Tutty [00:08:28]:

And when these gut based receptors are activated by those bitter compounds, then enteroendocrine cells release hormones like GLP1 and choleocytokinum. We call it CCK. So enteroendocrine is just a fancy term for the hormone producing cells in the lining of your gut. They’re the messengers between your food and your physiology. So they read the chemical cues from your meal, like the presence of bitter compounds, and they respond by secreting hormones that influence digestion. Your blood sugar and your appetite. CCK also slows digestion and it makes you feel full. So while GLP1 influences insulin secretion and blood sugar control, this is how bitter herbs can help to modulate your appetite and metabolic function.

Tracy Tutty [00:09:20]:

So, enough of the science, let’s look at some key herbs in relation to this. So first up, one of my favourites, ginger Zingiber officinale. Now, this herb is like super versatile. Think of this herb as your like go to digestive ally. Ginger’s warming, it’s aromatic and it’s slightly bitter. It’s traditionally used to relieve nausea, bloating and a sluggish digestion, but it’s also able to stimulate circulation as well. Pharmacologically, it’s got these gingerols and shigals. These are the more active constituents that researchers have isolated and they’ve been found to increase GLP1 secretion in animal studies.

Tracy Tutty [00:10:03]:

Now, one study demonstrated that 6 gingerol increased GLP1 levels by activating the TRPA1 channel on enteroendocrine cells. So ginger also has anti inflammatory carminative if you’re prone to gas and bloating and prokinetic effects, which means that it helps to move things along the digestive tract. And it’s particularly helpful for people who have slow motility, so they’re prone to constipation because the, the food substances aren’t moving through the colon as quickly as they could and they typically feel heavy after eating. So my favourite way to take ginger, as you know, if we’ve been chatting for a while, it’s to blitz up some fresh ginger root in a blender. I like min nutribullet, strain it through a sieve and freeze it into ice cube trays. And then I add one or two of those ginger ice cubes to a mug of boiling water and voila, I have instant fresh ginger tea. Okay, so let’s talk about chen pee, which is citrus reticulata peel. So chien pea or aged tangerine peel, is a classic herb in traditional Chinese medicine.

Tracy Tutty [00:11:17]:

It’s traditionally used to regulate, it resolves phlegm and it supports digestion. And it’s particularly good at addressing bloating, belching and that stuck feeling after meals. Think of it in terms of movement. So chimpe also contains flavonoids like hesperidin and naringin, which are bitter and aromatic. And these compounds in particular stimulate your bitter receptors and promote bile flow enzyme secretion and they improve gastrointestinal motility. So moving things along in the case of chenpe, its major active constituents are flavonoids, for example, that hesperidin and naringin and polymexalated flavoids. Flavones. Let me say that again.

Tracy Tutty [00:12:07]:

In the case of chenpe, its major active constituents are flavonoids, for example, that hesperidin and naringin and these polymetho oxalated flavones like nobilitin and tangeritin. So what researchers believe happens is that those bitter flavonoid molecules travel through your gut lumen and when they come into contact with the lining of the small intestine, they bind to bitter taste receptors. They bind to bitter taste receptors, those TAS2Rs, these are expressed on those enteroendocrine cells. So these cells are the hormone releasing sensors in your gut lining. So binding of a bitter ligand such as a citrus flavonoid to that TAS2R receptor triggers a downstream intracellular signalling cascade and it often involves a G protein, often like gustucin or something similar to that. It activates phosphofolipase C and it releases intracellular calcium as the second messenger. And that calcium rise prompts the vesicles in those enteroendocrine cells to Release hormones like GLP1 and CCK into the bloodstream or local circulation. Phew, that’s a lot of science, isn’t it? Anyway, once GLP1 and CCK are released, then GLP1 acts on the pancreatic beta cells to increase insulin in the presence of glucose.

Tracy Tutty [00:13:40]:

It also slows gastric emptying and it reduces your appetite while CCK promotes that satiety and it slows intestinal transit. In many of the animal and cell models, the bitter induced release of GLP1 and CCK is attenuated if bitter receptor signalling is blocked or inhibited. So that’s the sciencey bit. But the thing that you really need to remember is all of that biology and chemistry isn’t really a thing is that in other words, the flavonoids in chin pea act as keys to turn on gut locks, those bitter receptors that send a signal to your body that the food has arrived. And part of that signal is releasing hormones like the GLP1 and the CCK to manage digestion and appetite. Because those receptors are spread throughout your gut, the effect isn’t limited to just your tongue. So it’s a deeper entero level signal. Okay, let’s talk about a different herb now.

Tracy Tutty [00:14:45]:

Feverfew Tanacetum parthenium. Now this herb is a potent anti inflammatory, particularly Used if you’re prone to migraines. So it contains these sesquitin, it contains these sequiterpene lactones, especially parthenolide, which helps to modulate inflammatory signalling pathways including prostaglandin synthesis and NF kappa B activity. So that’s like the pain relieving anti inflammatory part. Now traditionally, fevavue is taken for headaches, fevers, arthritis and digestive discomfort. And it’s commonly used by chewing one or two fresh flower heads or leaves. But be careful with this cause some people find it irritates their mouth. It’s also quite a bitter way to take the herbs.

Tracy Tutty [00:15:35]:

So give it a go if you’re curious. And it’s a really easy, low cost way to access feverfew. Because as any gardener knows, once that feverfew is growing in your garden, it is everywhere. Now in the digestive system, feverfew offers a gentle bitter stimulation alongside that antispasmodic and anti inflammatory action. This is really important if you are prone to IBS or you get that gut discomfort, have a look at FEVA view because it can help to ease that bloating, that cramping or that sluggish digestion, particularly where inflammation is playing a role in that. Now this phytochemical parthenolide has been shown to inhibit pro inflammatory cytokines and suppress calcium influx in inflammatory cells. Its bitter profile also stimulates. You got it.

Tracy Tutty [00:16:30]:

The taste are receptors in your gut. So it’s potentially supporting GLP1 and CCK release, although researchers are still exploring this particular link. Now as I said, fevafu can irritate the mouth, so just be careful if you’re taking it as those few heads fresh and chewing on them. And also use this with caution or under the supervision of a medical herbalist if you’re on anticoagulants or anti inflammatories and avoid it during pregnancy and prevent breastfeeding. Okay, now let’s talk about one of the more fashionable herbs of the cocktail world. Wormwood. Artemisia absinthium. Wormwood is one of our more potent bitters.

Tracy Tutty [00:17:13]:

This one’s stronger and its main active components, especially the absinthin, are intensely bitter. So it makes it a powerful stimulator of those digestive secretions, the bile flow and your overall digestive tone. Now traditionally, wormwood has been used to support the appetite, to ease bloating and to address liver and gallbladder sluggishness. It’s also known for its historical use in addressing intestinal parasites, which is why it gets its name Wormwood. In the modern clinic, wormwood can be especially helpful for people with signs of digestive stagnation. So a heavy or full feeling after meals, or they’re prone to gas, particularly the flatulence or the downward moving one or irregular bowel motions. It’s also useful in formulas where we want to strengthen that digestive fire and support detoxification. So wormwood’s bitter sesquiterpene lactones stimulate bitter receptors throughout the digestive tract.

Tracy Tutty [00:18:18]:

So similar to the other herbs. Right, and. And this in turn supports that release of the digestive hormones like GLP1, and it promotes that healthy motility, that enzyme secretion and the bile production. And some studies are also pointing to its gastroprotective and anti inflammatory effects in your gut lining. Now, the thing with wormwood, as with any strong bitter, dose and context matter, excuse me, wormwood’s best used short term or in cycles, and don’t use it during pregnancy. It’s not a herb to throw into every formula, but for the right person, it’s amazingly effective and it’s often the one that opens things up. Let’s talk about my final herb. This one is my favourite, favourite bitter herb.

Tracy Tutty [00:19:18]:

Gentian, gentiana, lutea. It’s strong, it’s direct and it gets things moving. Now, it’s traditionally used to wake up digestion, to support energy and recovery and to prepare the body for nourishment. It’s been a staple in herbal medicine for centuries. And I’ve also noticed that when my patients are taking it, they tend to naturally choose what we would call healthier food options as well, which I find really fascinating. So this isn’t a herb that you need a lot of because it’s incredibly bitter. Just a drop or two of the tincture is enough to activate your digestive reflexes. And that bitterness isn’t just a flavour, that’s the signal, right? Your body reads it as a cue to get ready.

Tracy Tutty [00:20:04]:

More saliva, more stomach acid, more enzyme and bile flow. And from a clinical perspective, gentian is especially useful when you’ve got fatigue with digestion, when meals feel like they sit heavily, when the appetite’s low, after illness or stress. It’s also one of the most reliable herbs for stimulating gastric secretions and enhancing nutrient absorption. Now, gentian’s got some fabulous secoaridoid glycosides like gentiopicroside and amarogenshin. And amorogensin is one of the most bitter substances that we know of. These are the compounds that activate the TAS2 RBTA receptors throughout the gut. And this triggers that cascade that includes that vagal nerve stimulation enhances those gastric secretions. And as some studies are now showing, it’s releasing the hormones like GLP1.

Tracy Tutty [00:21:03]:

Now, even in capsule form, gentian has been shown to activate these digestive pathways. Because remember, these receptors aren’t just in the mouth, they’re in the GI tract as well. Now, gentian is one of those herbs that’s generally well tolerated, although it does taste quite bitter. So that intensity means that you want to start low and go slow, especially in people who have ulcers or eczema, stomach acid. See a herbalist in that case. But as with most bitters, it’s not one to be used during pregnancy. And so I like to start with low doses in people who are feeling depleted or have depleted constitutions. When I think about bitters, as you can tell, I’m a bit of a fan.

Tracy Tutty [00:21:46]:

What I love most about them is that they don’t override your physiology. They work with it. Instead of pushing through one specific symptom, they invite your body back into that relationship with itself. And that’s the difference between a reductionist and a holistic frame of reference. And it’s what makes working with herbs so rewarding. They support systems, not just symptoms or signals. If you’ve enjoyed exploring these bitter allies and you’re curious about how herbs can support your everyday wellbeing without that supplement aisle overwhelm, come join me in Herbs for Health. It’s a free monthly email where I share one supplement, simple, accessible herb, and how it can support your sleep, your stress, your mood or your immunity.

Tracy Tutty [00:22:35]:

It’s bite sized and it’s practical. You can sign up at TracyTutty Co NZ HerbsForHealth. I’ll put the link down below. And in case you’re wondering which of these herbs is for you, here’s a fun flavour snapshot. Okay. Scientists often rate bitterness using quinine. You know that compound in tonic water? They use that as the baseline, so it’s scored as 1.0 on the bitterness index. And here’s how our featured herbs compare with.

Tracy Tutty [00:23:08]:

I’ve chucked in a few familiar, familiar foods just for context. Okay, so quinine is 1.0 gentian root. Remember I said that’s one of the most bitter herbs that we use in practise because of that amurogenshin. Well, it’s rated between 5 and 20 wormwood because of that absinthin that delivers that punchy, bitter taste that wakes up everything it’s rated between 3 and 10 on that bitterness scale. Chimpi, that tangerine peel, that beautiful, gentle, citrusy, aromatic bitter. It’s rated 1.5 through to 4. Or on a bitterness scale, feverfew, just tucked under 1.2 to 3. It’s a bit milder, but it still is pretty potent, especially in fresh form.

Tracy Tutty [00:24:01]:

And ginger, one to two on that bitterness scale. It’s warming and it’s just got that mild, bitter edge to it, so it’s balanced and easy to take. In case you’re curious, white grapefruit, it’s rated 0.9 to 1.3, mainly because of that piece, green olives, when they’re raw, 1.5 to 2.5 on that bitterness score. They’re extremely bitter before curing, but because of a whole variety of reasons, very few people are eating them in that raw state. And tonic water, of course, our baseline with that quinine, 1.0. Now, this index, it’s based on sensory as well as pharmacological data. So that’s why you’ve got that range of scores, because it’s different based on the extract that they’re measuring, and also individual sensitivity. Right.

Tracy Tutty [00:24:52]:

Because some people taste bitters more bitterly than other people. But I think it’s a bit of fun. Anyway, thanks for tuning in. I’m looking forward to hearing about your journey with bitter herbs. Take care and we’ll speak soon. Bye for now.