Eat Your Way to Better Metabolic Health: Unlocking the Power of GLP-1

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Episode Transcript

Speaker 1 (00:02):
Hi, how are you?
So let's get into this lessonof dietary interventions and how
it supports the GLP-1 functionin your body, whether you're
taking a medicine or you'renaturally boosting it.
So glucagon-like peptides is ahormone that plays a critical
role in appetite regulation,blood glucose and metabolic

(00:22):
health, and it's secreted in thegut and it helps with your food
intake, right?
So how does it do?
It Enhances your insulinsecretion, improving blood sugar
, slowing gastric emptying andreducing the appetite.
When it's directly influencedby what you're putting in your
body, you're going to boost it.
Now what certain foods can dothis?

(00:44):
Surprisingly, there's a lot ofgood foods that can do that
Enhance your metabolic health,improve your insulin sensitivity
and support weight management.
Major major foods are protein.
So, um, I'll talk more in depthon what kind of protein that
you need, but think aboutstimulating the production by

(01:06):
improving and regulating yourhunger.
Improve metabolic function byprotein-rich foods.
High protein stimulates GLP-1secretion, helps reduce
post-meal glucose spikes.
It keeps you more full longer.
Best protein sources are GLP-1.
Loves, loves, produces.

(01:27):
When you have more eggs, itproduces and boosts your GLP-1,
reduces your appetite.
Fatty fishes, like salmon.
Mackerel sardines like aMediterranean, but protein-wise,
lean meats, chicken, turkey,grass-fed meat Mediterranean,
but protein wise lean meats,chicken, turkey, grass fed meat,

(01:48):
plant based proteins you canget tofu, tempeh, lentils, black
beans, algae, quinoa many goodsources of fiber in there too.
And why does the protein matter?
It slows the digestion.
It's keeping you full longer.
It stimulates musclemaintenance, which is important
for metabolism, especially whenyou hear that GLP-1s are maybe

(02:09):
getting rid of the muscle, right?
So you want to make sure you'renot 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.
I talk a lot about intake ofprotein and think of it like if

(02:31):
you can do one gram for halfyour body weight.
If you're 150 pounds, let's sayyou 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 alittle bit more to it, but that
would be the quick and easy.
That's a give or take.
I mean, obviously there's alittle bit more to it, but that
would be the quick and easy.
And when you're looking at theprotein, look at the box, make
sure it's high quality proteinand it is not low.

(02:51):
So why does it matter.
It slows digestion andstimulates your muscle
maintenance, and it gets you towhere you need to be.
So let's talk about the macrosof high fiber foods.
Now, what would that do for you?
In GLP-1s, we're talking aboutthe gut, right?

(03:14):
So it does slow the digestionbecause that is part of its job.
So how do you improve that?
Well, you improve that bygetting more dietary fiber.
When someone says I'mconstipated, I'm at a plateau, I
don't understand what's goingon.
Well, what are they putting intheir body?
Are they drinking alcohol?
Are they not hydrating and dothey not have enough fiber?
How do you do that?
You benefit your body bysteadying the glucose release

(03:35):
within the body and in thebloodstream.
Best things you can dovegetables like broccoli, quinoa
, brussels sprouts, fruits,broccoli, quinoa, brussel
sprouts, fruits, legumes,berries, fruits, berries, pears,
bananas, citrus, soluble thingsthat are really good for the
body.

(03:55):
Whole grains, whatever that isfor you.
It helps slow digestion and itmatters because in this one, it
absorbs the excess glucose, itprevents blood sugar crashing,
feeds your bacteria, your gutbacteria, what it needs.
So that enhances the GLP-1,because when it has the bad
bacteria, GLP-1 is suppressedand those L cells will never be

(04:18):
produced in the small intestines.
When you understand that, youunderstand why your medications
are not working.
So when someone says, oh, thisis it, they're not working,
you're not doing the right foodsto promote enhanced and better
care so that you can weight loss.
When you understand where yourbody is and where you're at,

(04:40):
then you can make change now andit can last longer.
So add in, let's talk abouthealthy fats.
So there's good and bad fats.
You know what is that?
Polysaturated or unsaturatedsaturated?
You know you want to have thosethat are going to improve your
gut integrity, reduce theinflammation, support yourself

(05:01):
from feeling that fullness sothat you can get your hormones
regulated.
Now the polysaturated fats arethe ones that we have problems
with when there's all thoseexcess and those seed oils.
The best quality foods that youcan get really are from things
of monosaturated.
So let's think avocados, thinksustained energy, better, more

(05:26):
fullness.
Nuts, seeds, olive oil, fattyfishes again, like mackerels,
sardines, salmon.
They're really packed with agood quality amount of omega-3s
that you can get.
It improves your gut lining andreduces insulin resistance and
inflammation, because thosecells mitochondria and regular

(05:48):
cells are made of phospholipidlayers that are beneficial with
inflammatory process.
Why do healthy fats matter Inthis case, it helps your
appetite hormone regulation andreduces those cravings.
It improves cellular insulinresponse, preventing blood sugar

(06:10):
spikes, supports gut health andis crucial for optimal GLP-1
secretion.
You know they're all veryimportant in what you put into
your body.
The importance of each of thesemacros protein, fiber, fats so
think the fiber is more like thecarbs.
Get your protein or fats.

(06:32):
You want to have more of thewhole foods to help balance you
out and when you pick the rightthings and less of the junk,
you're going to regulate yourbody.
So it improves your insulinresistance, glp-1 function and
weight management.
It takes your takeaway.
Think of it as more nutrientdense instead of what you don't

(06:54):
put in your body.
Think about what you could putin your body more whole foods,
nutrient dense and how does thatoptimize your support for your
body?
Now, that's different for eachperson, but I'm going to tell
you.
You know the.
You boost your metabolism byshowing your body what it needs,
and the nutrient dense foods isa priority in that boost and

(07:16):
help support your weightmanagement.
This improves a long-termmetabolic health, not short-term
, not a quick fix, not a yo-yodiet.
So what is good for you?
So what is a nutrient-densefoods Stated before.
Nutrient-dense means minimallyprocessed and packed with
vitamins, minerals, fiber andhealthy fats.

(07:37):
Fill your body with and enhanceyour metabolic function.
How do you do that?
Again, whole foods.
Nutrient-dense food, think noadditives, the fresher if it
doesn't have an extra ingredientin it.
It's probably better.
Just broccoli, just fruit, justthings of that nature.
Nutrient-dense, like leafygreens.

(08:00):
Sometimes there's supplementsthat are needed wild-caught fish
, legumes, avocados,anti-inflammatory foods.
There is a whole bunch ofthings that I would talk about
this, but think of it like itsupports the gut health and
inflammation.
That enhances more GLPsecretion.
When you have fermented foodsomega-3s, poly, think the more

(08:24):
colors, the more better orantioxidants it'll be for your
body.
Now, ways to do this and enrichit are more whole food support
Think broccoli, spinach, leanproteins, chicken, fish, tofu,
eggs, healthier fats, avocadosand oils.

(08:45):
Improving the insulin resistance, because it's going to
contribute to, you know,building up better fat storage
and improving your insulinresistance.
So when you're talking abouteach of these and why they
matter, you know the goal is tobe balanced right.
You're not going, you're nottrying to have the bad stuff.

(09:06):
You're trying to put in whatwill optimize your life so that
you can have weight managementand quality metabolic health.
Now you know that's the goalright.
You want to enhance yourfullness, you want to have fat
burn, be metabolically healthy,not have hyperinsulinia within
the body, improve the gutoverall and your microbiome
balance, and when you take eachone of these tidbits, these will

(09:30):
help and it's definitelymanageable because in this sense
, then, you're trying to preventyourself from having
hyperinsulinia, which then cancause many chronic illness or
type two diabetes, protects youfrom overall obesity, other
related diseases and metabolicissues.
It enhances your levels, helpsyou stabilize your mental

(09:52):
clarity and supports your hearthealth, and I hope this helps.
See you in the next lesson.