Harnessing the Power of Dietary Interventions to Optimize GLP-1 Function

Chapters

• 0:00 Understanding GLP-1 and Its Function
• 1:40 Protein: The GLP-1 Enhancer
• 3:46 High-Fiber Foods for Gut Health
• 5:33 Healthy Fats and Hormone Regulation
• 8:03 Nutrient-Dense Foods for Metabolic Health
• 10:01 Benefits of Optimized GLP-1 Function

Transcript

Speaker 1: 0:25

Hi, how are you? So let's get into this lesson of dietary interventions and how it supports the GLP-1 function in your body, whether you're taking a medicine or you're naturally boosting it. So glucagon-like peptides is a hormone that plays a critical role in appetite regulation, blood glucose and metabolic health, and it's secreted in the gut and it helps with your food intake, right? So how does it do? It Enhances your insulin secretion, improving blood sugar, slowing gastric emptying and reducing the appetite. When it's directly influenced by what you're putting in your body, you're going to boost it. Now what certain foods can do this? Surprisingly, there's a lot of good foods that can do that Enhance your metabolic health, improve your insulin sensitivity and support weight management.

Speaker 1: 1:17

Major major foods are protein. So, um, I'll talk more in depth on what kind of protein that you need, but think about stimulating the production by improving and regulating your hunger. Improve metabolic function by protein-rich foods. High protein stimulates GLP-1 secretion, helps reduce post-meal glucose spikes. It keeps you more full longer. Best protein sources are GLP-1. Loves, loves, produces. When you have more eggs, it produces and boosts your GLP-1, reduces your appetite. Fatty fishes, like salmon. Mackerel sardines like a Mediterranean, but protein-wise, lean meats, chicken, turkey, grass-fed meat Mediterranean, but protein wise lean meats, chicken, turkey, grass fed meat, plant based proteins you can get tofu, tempeh, lentils, black beans, algae, quinoa many good sources of fiber in there too. And why does the protein matter? It slows the digestion. It's keeping you full longer. It stimulates muscle maintenance, which is important for metabolism, especially when you hear that GLP-1s are maybe getting rid of the muscle, right? So you want to make sure you're not losing that muscle and you're losing just the fat. So how do you do that? You maintain muscle. You would maintain working out, you maintain lifting, you maintain intake of protein.

Speaker 1: 2:50

I talk a lot about intake of protein and think of it like if you can do one gram for half your body weight. If you're 150 pounds, let's say you want, I'd like you to get about 75 grams of protein a day. That's a give or take. I mean, obviously there's a little bit more to it, but that would be the quick and easy. That's a give or take. I mean, obviously there's a little bit more to it, but that would be the quick and easy. And when you're looking at the protein, look at the box, make sure it's high quality protein and it is not low. So why does it matter. It slows digestion and stimulates your muscle maintenance, and it gets you to where you need to be.

Speaker 1: 3:23

So let's talk about the macros of high fiber foods. Now, what would that do for you? In GLP-1s, we're talking about the gut, right? So it does slow the digestion because that is part of its job. So how do you improve that? Well, you improve that by getting more dietary fiber.

Speaker 1: 3:41

When someone says I'm constipated, I'm at a plateau, I don't understand what's going on. Well, what are they putting in their body? Are they drinking alcohol? Are they not hydrating and do they not have enough fiber? How do you do that? You benefit your body by steadying the glucose release within the body and in the bloodstream. Best things you can do vegetables like broccoli, quinoa, brussels sprouts, fruits, broccoli, quinoa, brussel sprouts, fruits, legumes, berries, fruits, berries, pears, bananas, citrus, soluble things that are really good for the body. Whole grains, whatever that is for you. It helps slow digestion and it matters because in this one, it absorbs the excess glucose, it prevents blood sugar crashing, feeds your bacteria, your gut bacteria, what it needs. So that enhances the GLP-1, because when it has the bad bacteria, GLP-1 is suppressed and those L cells will never be produced in the small intestines. When you understand that, you understand why your medications are not working. So when someone says, oh, this is it, they're not working, you're not doing the right foods to promote enhanced and better care so that you can weight loss. When you understand where your body is and where you're at, then you can make change now and it can last longer.

Speaker 1: 5:07

So add in, let's talk about healthy fats. So there's good and bad fats. You know what is that? Polysaturated or unsaturated saturated? You know you want to have those that are going to improve your gut integrity, reduce the inflammation, support yourself from feeling that fullness so that you can get your hormones regulated. Now the polysaturated fats are the ones that we have problems with when there's all those excess and those seed oils. The best quality foods that you can get really are from things of monosaturated. So let's think avocados, think sustained energy, better, more fullness. Nuts, seeds, olive oil, fatty fishes again, like mackerels, sardines, salmon. They're really packed with a good quality amount of omega-3s that you can get.

Speaker 1: 6:03

It improves your gut lining and reduces insulin resistance and inflammation, because those cells mitochondria and regular cells are made of phospholipid layers that are beneficial with inflammatory process. Why do healthy fats matter In this case, it helps your appetite hormone regulation and reduces those cravings. It improves cellular insulin response, preventing blood sugar spikes, supports gut health and is crucial for optimal GLP-1 secretion. You know they're all very important in what you put into your body. The importance of each of these macros protein, fiber, fats so think the fiber is more like the carbs. Get your protein and your fats.

Speaker 1: 6:55

You want to have more of the whole foods to help balance you out and when you pick the right things and less of the junk, you're going to regulate your body. So it improves your insulin resistance, glp-1 function and weight management. It takes your takeaway. Think of it as more nutrient dense instead of what you don't put in your body. Think about what you could put in your body more whole foods, nutrient dense and how does that optimize your support for your body? Now, that's different for each person, but I'm going to tell you. You know the. You boost your metabolism by showing your body what it needs, and the nutrient dense foods is a priority in that boost and help support your weight management. This improves a long-term metabolic health, not short-term, not a quick fix, not a yo-yo diet.

Speaker 1: 7:47

So what is good for you? So what is a nutrient-dense foods Stated before. Nutrient-dense means minimally processed and packed with vitamins, minerals, fiber and healthy fats. Fill your body with and enhance your metabolic function. How do you do that? Again, whole foods. Nutrient-dense food, think no additives, the fresher if it doesn't have an extra ingredient in it. It's probably better. Just broccoli, just fruit, just things of that nature. Nutrient-dense, like leafy greens. Sometimes there's supplements that are needed wild-caught fish, legumes, avocados, anti-inflammatory foods. There is a whole bunch of things that I would talk about this, but think of it like it supports the gut, health and inflammation. That enhances more GLP secretion when you have fermented foods omega-3s, poly think the more colors, the more better or antioxidants, um, it'll be for your body. Now, ways to do this and enrich it are more whole food support Think broccoli, spinach, lean proteins, chicken, fish, tofu, eggs, healthier fats, avocados and oils.

Speaker 1: 9:08

Improving the insulin resistance, because it's going to contribute to, you know, building up better fat storage and improving your insulin resistance. So when you're talking about each of these and why they matter, you know the goal is to be balanced right. You're not going, you're not trying to have the bad stuff. You're trying to put in what will optimize your life so that you can have weight management and quality metabolic health. Now you know that's the goal right. You want to enhance your fullness, you want to have fat burn, be metabolically healthy, not have hyperinsulinia within the body, improve the gut overall and your microbiome balance and when you take each one of these tidbits, these will help and it's definitely manageable because in this sense, then, you're trying to prevent yourself from having hyperinsulinia, which then can cause many chronic illness or type two diabetes, protects you from overall obesity, other related diseases and metabolic issues. It enhances your levels, it helps you stabilize your mental clarity and supports your heart health, and I hope this helps. See you in the next lesson.