Gut Bacteria & GLP-1: The Weight Loss Connection

Chapters

• 0:48 Gut Bacteria and GLP-1 Benefits
• 1:16 Probiotics: Sources and Benefits
• 2:43 Prebiotics and Fiber-Rich Foods
• 4:58 Mindful Eating Techniques
• 7:19 Hydration and Stress Management
• 8:39 Sleep Quality and Gut Health
• 9:52 Key Takeaways and Conclusion

Transcript

Speaker 1: 0:25

Hi, how are you? So we're just kind of continuing on the gut bacteria and the benefits with GLP-1. So think about incorporating probiotics and prebiotics to support your gut bacteria. Now how do you do this? By helping with GLP-1 production. It helps with insulin response and it will help with fat storage, or getting rid of the fat that's being stored.

Speaker 1: 0:53

Probiotics are the good bacteria. They are beneficial live bacteria that restore the gut balance and enhance your metabolic health. Studies show that rich probiotics reduces your inflammation, improves insulin sensitivity and aids in weight loss. Best sources are yogurt with cultures, so not just junky yogurt, the good yogurt with probiotics kefir, fermented milk, sauerkraut and kimchi, miso, kombucha and supplements. Now, make sure that you don't have a low FODMAP, you know, um, or antihistamine that can also cause a histamine response within the body.

Speaker 1: 1:39

Now, metabolic benefits of probiotics, if they're done properly, is one that enhance the gut barrier, like I had said, leaky gut and inflammation. So you're increasing the GLP-1 secretion by helping control appetite and blood sugar. We can do this, you can do this, okay, so you're doing that and then you are increasing and regulating your fat metabolism by um having less and less fat accumulation, right? So, um, when you do that, your body is able to store more, so then it's able to take in consideration what it wants to have in there. Then probiotics, um, are a good source, like or prebiotics. So prebiotics think before the probiotic are garlic, asparagus, beans, bananas, apples, flaxseed, chia seeds, oats, whole foods Think about the bigger the whole foods, the better it is for your body. Lentils, beans, chickpeas, I could go on and on. You know. Better for digestion, better for you. Trust me, it's going to be better in the long run, okay, and it'll be beneficial for your body. Uh, movement, of course they'll also be a factor, um, but you know the benefits are when you boost your short chain fatty acids, your like butyrate and enhances the metabolism with the foods you put in your body, you reduce the inflammation, you increase the gut lining, you help stimulate and regulate blood sugar and you regulate the hunger hormones, leptin and ghrelin and you regulate the rest of the body so that becomes in balance. It takes effort, it takes time and you have to reduce the processed foods, increase more fiber intake. This inflammation causes sluggishness, slows down the metabolism, slows down your body. Every time someone asks me why is it going on? It's most of the time it's probably because there's some sort of inflammatory response, usually food-related or environmentally related.

Speaker 1: 3:49

Ultra-processed foods. Increased fiber for better gut health. Foods that are beneficial for that in fiber-wise always like leafy greens, crucifix vegetables like broccoli, brussels sprouts If it doesn't upset your stomach, you can always boil it or steam it Whole grains, oats, quinoa, brown rice, nuts and seeds. Legumes. Metabolic benefits of fiber reduce insulin resistance. Enhance gut bacteria.

Speaker 1: 4:17

Diversify Now, slowing your glucose absorption. Stabilize your energy Like don't eat sugar as your first choice and think about what you're putting into your body. Think about what you are doing for yourself. Now, practice mindful eating. I talk about mindfulness in my office and stuff is mindfully integrative. You know, be mindful in everything that you do. Enhance your digestion and your gut health. What does that mean? Begin in the brain. Think about why you were distracted on everything that you do. Enhance your digestion and your gut health. What does that mean? Begin in the brain. Think about why you were distracted. You know, don't be distracted when you're eating. Think about trying to eat 30 bites. Uh, like bite, so you want to chew 30 times one, one piece, because that actually can contribute to nutrient absorption. You know you have plenty of microbes, microbiome and probiotics in the mouth and the enzymes breaking it down, those digestive enzymes. And if you don't give it a chance to help break it down, your body's not going to get the nutrients that it needs and you're going to have an irregularity of, you know, the gut flora. So slow down, chew thoroughly, give yourself about 15 to 20 chews per bite, if you can, for real, proper digestion Signals help release those digestive enzymes.

Speaker 1: 5:40

There's a lot of individuals that I have to, you know, order digestive enzymes because they're not slowing down. Their levels of anxiety and dysregulation are so high they don't slow down. I can't say much. I've also had this myself where I was just in general, very hyper and had ADD. You know I had to learn to slow down. Slow down, um, reduce your stress while you're eating.

Speaker 1: 6:08

Would recommend, you know, not having too many distractions. You know, try to just eat your meal as much as you can as possible. I know you all have families, life, work. Do what you can see if you can activate more of that parasympathetic, that rest and digest, you know, and avoid eating in front of screens. Try not to do it during your work. Try not to watch too much TV when you're eating, because you will eat more.

Speaker 1: 6:36

Trust me, I've done it too and then hydrate, hydrate. You can hear it on my voice I need a little bit more water, so I'm going to get some. That right now, as we're talking, I need to get some water, because I need to hydrate as I'm talking and discussing. Sipping water between meals keeps digestion optimal. So I always tell people if you want to know how to hydrate, get yourself a water bottle with a straw, put different ones in different parts of your office, your work, around your house and just keep drinking. You know, just get yourself in the habit of drinking water until you're satisfied. Drink water first so that you're not eating out of hunger Usually it's because you're actually need to be hydrated and then and eat until when you're satisfied. Don't overeat, don't overstuff, don't. There's no need. You know that burdens your body and it makes you feel full and then you'd feel kind of like worse later on and tired, and then you actually may not metabolize all of your things.

Speaker 1: 7:37

Now, of course, one of the main key takeaways is managing your stress and getting quality sleep for your healthier gut. Chronic stress and poor sleep can disrupt the gut biome. The cortisol levels negatively impact your body when you stress. Reduce, meaning you do things like deep breathing, meditation, daily movement. You'd be so surprised as it can help you. It'd be as small as just doing a walk, it could be deep breathing, it could help with your microbiome diversity.

Speaker 1: 8:14

Now, limit the amount of alcohol and caffeine, I would say. Over the age of 35, I would recommend less amount of alcohol. Your liver doesn't really want it and your hormones don't like it, especially for women. Caffeine, you know, try to stop around 12 or 1 if you're going to bed in the evening, or at least six hours before bed. And how do you optimize your sleep? Now you're going to have plenty of podcasts that I have on sleep hygiene and best ways to get your environment to that.

Speaker 1: 8:46

But consistent schedule between six to nine hours of sleep. Create a good environment. You know where it's cool, it's dark and you have a good quality of melatonin to be upticked and avoid heavy meals, caffeine and things of like high impact before bed More relaxation so that it will help with improvement in digestion and in your glucose. And not to do too much screen time less of the blue light, more of the dimming. They kind of get you into that mindset. So you know, really prioritize pre and probiotics, whole foods, natural foods, cut down the processed stuff as much as you can. Environmental toxins within your body, within the environments. You know, try to avoiding a lot of that. You know the gunk um and then see where you are in the mindful eating and stress management. How can you enhance your digestion, digest and um, rest and digest and then prioritizing the sleep and how do you hydrate each and every day? You know, take it into consideration and that's pretty important. See you on the next lesson.