Originial Recording - 97
===
Sheree Beaumont: [00:00:00] We know we're supposed to be starting up our day with protein. You got 30 grams in the morning. This just adds a deeper level of understanding as to why we do that. Protein adds satiety just naturally. We know it has a higher thermic effect of food.
It takes a little bit more energy for your body to start to break it down. We know it doesn't have the same blood sugar spike as having carbohydrates alone, right? So we are not having those naked carbs. We're making sure we've got protein with it. High protein diets have been shown to increase the GLP one and reduce your caloric intake. So again, we know higher consumption of protein. That's why we're always aiming for that 90 to a hundred grams a day as a female across the spread of your day.
Having that is going to lower the amount of other calories you will consume because of the satiety factor it has. We've also seen that leucine and isoleucine to amino acids stimulate the GLP one in mice, which is also correlated with the appetite reduction.
Welcome to the Wild and Well Collective Podcast where we believe empowered health is your superpower. We have combined our expertise in medicine and nutrition to bring you the latest research expert [00:01:00] insights and success stories of people on a mission to live a big life. So buckle up and get ready to learn how to live wildly well.
Sheree Beaumont: welcome back to the Wild and Wild Collective. Today we are diving into something that's had a lot of attention in the media across socials. We're talking about GLP one, and if you're not familiar with water and earth at bunch of letters, means welcome to the club. No, in all seriousness, it is the ozempic there's so many different names of out there. Semaglutide is one that's very common in New Zealand and it's very mainstream in the weight loss conversation. These are peptides that people are injecting to help support their weight loss journey. And whether you are for or against it or just have no idea what's actually going on, we're gonna give you a little bit of info of what the GLP one actually does.
Krista does this firsthand in her practice, in her [00:02:00] clinic, and then also some natural solutions or natural ways if you're just wanting to. Boost the GLP one, support your metabolism, but not necessarily go down the path of having the injections or having this go into your system. So when we dive into this, Krista, can you tell us a little bit about what GLP one is and why it actually matters for our body and our metabolism?
Christa Elza: Yeah, I think, GLP one is something that we, it's a peptide in our body that's produced when we eat food. And what science has done and why it's become so popular is that they've taken that peptide and put a molecule on that peptide so that it lasts longer because our own natural GLP one is released and then broken down pretty quickly in our body.
Whereas these medications then can last. A week at a time. Right. But GLP one itself is a peptide that does multiple things. Primarily, though it slows down digestion, it tells the brain that you're full and it [00:03:00] helps your body to become insulin sensitive. So when you eat, then your body says, oh, we have food.
So it shuts down that hunger. Right. So that's when you, you're done, there's many hormones that are involved in creating satiety, but GLP one is one of the main drivers of it. And so when that's released, you don't feel hungry anymore, and then the digestion slows a bit while it's breaking down food.
Now the medications that you take can slow it down significantly more. Everything is amplified with the medications and they can be really, really effective at helping people who have metabolic disorder who are, really struggling with losing weight, have high levels of insulin sensitivity, because this peptide is very powerful in doing that.
And so those medications definitely serve a purpose. I see a lot of positives coming from these, but you know, for many reasons, sometimes people can't afford it. Sometimes people just don't want to take a medication. There are ways that we can improve our natural GLP one. And that's what we wanna talk about [00:04:00] today, just ways around maybe not, not taking the injection.
I will say that none of these are going to be as effective as taking a GLP one, such as semaglutide or tirzepatide. But there's definitely things that we can do to boost our own endogenous, and I think that's always a great thing to talk about.
Sheree Beaumont: Yeah, exactly. And there's a place for everything.
And I think that's the key thing we wanna have in terms of this conversation. And we have actually done an episode prior, if you haven't listened to it. We have talked about Ozempic and we have talked about the pros and cons. So, feel free to go back and listen to that. But if you're someone sitting here going.
Okay, maybe I've been told I have PCOS. Maybe I am someone that's been told I'm slightly insulin resistant. Maybe I am just trying to boost my metabolism. It's gonna be a consultation or a conversation you need to have with a practitioner or with your doctor to see what the best path is moving forward.
But if you're sitting here going, okay, well how can I do this naturally and. Support my body a little bit better. We are looking at some studies and what has been shown to really boost the [00:05:00] GLP one naturally. One of those is around the green coffee bean extract which is something that you can find in a lot of supplements nowadays, which is what slows down that blood sugar spike, right?
We know it's the. Blood sugar spike that then drives the insulin up, which is then gonna increase your fat storage. So if we can do things that can help modulate that and help support our body and not having such high glucose spikes, then adding in things like. The chlorogenic acids, which are found in the green coffee bean extract can be a really powerful way to do so.
There was a study done in diabetes care, which found these cGAS actually improved your insulin response and reduced glucose absorption. So if we are thinking about it from this perspective, adding in something so simple into your day to day can be supporting those blood sugars to stabilize a little bit more and curbing the appetite,
Christa Elza: right?
So you wanna just look for supplements or products that contain. That chlorogenic acid. Right? Another one [00:06:00] is certain probiotics. So we know that the gut does so much in terms of communicating with the brain. Our satiety, our inflammation. There's so many different things that, that the microbiome does, which we've got plenty of podcasts that talk about the gut microbiome.
But this one particular is the l renos strain, and so you wanna look for a probiotic that contains that and short chain fatty acids. So there's a couple of ways that you can get these by, taking a supplement. You can get some of these through foods, but today we'll talk a little bit about just direct supplementation that you can do.
So you'd wanna find a probiotic that contains l Aosis. What it does is it increases butyrate, and butyrate activates something called fat free fatty acids in the large intestine, and those actually stimulate the body to produce more of the GLP one. So it's like you feed the bacteria, you inoculate your gut with more of the bacteria that [00:07:00] then produces.
Butyrate, we have the the fatty acids that then stimulate the peptide production. So, it really is a, an interesting picture of how the body works with bacteria to create molecules and create sub substrates that then benefit us again. Right? So that's another way by looking for specific strains of probiotic
Sheree Beaumont: and to really accumulate on that or snowball onto that. If you've got those probiotics, that's fantastic. The other way to do this, or another layer to this is to add in some pre prebiotic fibers and resistant starches. So we're looking at things like cooked potatoes that are then called that you can end up having the next day, that are gonna have that resistant starch in it.
You may be adding in things like green bananas or the cooked in called rice, chicory root, Jerusalem artichokes, lentils. All of these things contain. The fibers that ferment inside of the colon, which produce those short-chain fatty acids that Krista was just talking about, that butyrate, and that's what [00:08:00] stimulates the glp.
So when we look at the research and we look at the literature, these prebiotic fibers were increasing the endogenous GLP one, which improved the satiety. So if we think about the purpose of GLP one in the body, or the purpose of the ozempic and that sort of thing. It's adding in things that are gonna slow that blood sugar spike slow.
The gastric emptying, allow the body enough time to respond without spiking the insulin too high. And so the other side of this is by introducing these prebiotic fibers, we can also see that there's a reduced level of hunger. So you've got the satiety, you've got the blood sugar is lower, and you're actually able to.
Not feel like you need to eat all the time, which then supports your energy levels. It supports our body in feeling those, removing those 3:00 PM crashes, right? And reaching for the high sugary fix. So from this perspective, you're not just. Managing your metabolism. By making sure you've got more of this GLP one, you're actually starting to retrain your hunger cues.
You're actually starting to listen to [00:09:00] your body a little bit better, stabilize your hormones and your energy throughout the day, and this is then why we have so many more positive effects from it, right? It's not just this magical little peptide that's being produced in the body. It is something that then supports you in creating more of a healthier lifestyle.
Christa Elza: Yeah, the resistant starches I like to get so green bananas, nobody really wants to eat those, but there is a green banana flour that you can buy. Just a teaspoon added creates that resistant starch that you're talking about. And so, that naturally increases the butyrate as well by feeding the bacteria.
Another one is berberine, and you've probably heard of berberine. It can help with it's be best known for Increasing insulin sensitivity. It's Very similar to the medication, Metformin. The way berberine works in terms of cellular energy and how your body can use energy better for fuel is that it increases the molecule, A MPK, which is important in cellular energy [00:10:00] regulation.
So it upregulates that while at the same time kind of decreasing. DPP four, which is an enzyme that degrades GLP one. So berberine itself doesn't necessarily give you GLP one, but it helps It increases one, the MPK, and then it also stops the degradation of GLP one because remember in the body it, we produce it and then we break it down pretty quickly.
In part due to that enzyme. So it, it turns that enzyme down. Berberine's also really great for just overall insulin sensitivity, so it's a good one to take twice a day before meals to really blunt that spike in insulin. So you'll get some of those same effects in terms of like better glucose control throughout the day with your meals.
Sheree Beaumont: Yeah, I love ine. It has a whole lot of properties too, in terms of your gut health and your gut microbiome, which as you can see in the past couple of months prior to talking about berberine, is also a really important factor here. Like if you've got a healthy microbiome, you're gonna be able to optimize the production of these.[00:11:00]
Of the GLP one, optimize your blood sugar regulation because you've got a healthy environment inside of your body. So a huge part of this is seeing how all of these really work together. The last one we're gonna touch on around supporting the GLP one production is protein. Right? And you've probably.
Heard time and time again, but this just adds more fuel to the fire as to why we wanna be adding high protein into our diet. It's really high quality protein That is key too. We're not talking about those protein bars or the protein shakes that are loaded with a whole bunch of fillers or artificial sweeteners that is gonna be damaging to the microbiome.
We're looking at high quality protein. Especially Leucine Rich, which is one of your essential amino acids that's coming from animal-based protein. So think chicken, eggs, fish, all of those sorts of things, because those are gonna be really, really high in stimulating the release of the GLP one because of the.
Sensing of the amino acid that goes on in the small intestine, so it adds that layer of satiety. We know we're supposed [00:12:00] to be starting up our day with protein. You got 30 grams in the morning. This just adds a deeper level of understanding as to why we do that. Protein adds satiety just naturally. We know it has a higher thermic effect of food.
It takes a little bit more energy for your body to start to break it down. We know it doesn't have the same blood sugar spike as having carbohydrates alone, right? So we are not having those naked carbs. We're making sure we've got protein with it. So this is probably not something that you're cognitively aware of that you're doing, but is actually naturally stimulating this GLP one.
Anyway, we've even seen, again, some research that's come through, and we'll link these studies below, but high protein diets have been shown to increase the GLP one and reduce your caloric intake. So again, we know higher consumption of protein. That's why we're always aiming for that 90 to a hundred grams a day as a female across the spread of your day.
Having that is going to lower the amount of other calories you will consume because of the satiety factor it has. We've also seen that leucine and isoleucine to amino acids stimulate the [00:13:00] GLP one in mice, which is also correlated with the appetite reduction. So it's really looking at understanding how.
This is such a simple thing that you can be doing without having to go to massive extent. Going back to looking at, maybe it's a probiotic you add, maybe it's the green banana flour. Like there's a number of ways you can add this in very, very simply to really start to boost this.
Christa Elza: Yeah, I always love ways that you can.
Imp like really get your body to do the thing that you want it to do. And so, I think even, even people who are on a GLP one medication could do these to keep it a lower level of the medication, but also be producing and stimulating more of your endogenous amount of GLP one. So with or without the medication, I think these are all really good like standard things to start bringing into your routine.
Because it really can augment the health of the gut [00:14:00] microbiome the health of your just ability to take energy and use it for fuel your metabolism, right? So, yeah, I hope that these top five. Items that we have put together help you navigate whether or not you choose to take a GLP one medication.
These are healthy options that can just boost it more naturally and we'll put the studies in the show notes where we got this content and the studies that kind of prove that, that this is effective. So thank you for being here, and we hope to see you next time.
If you love this episode, be sure to leave us a review, download, and subscribe. If you know someone that could also benefit from this conversation, please share. That's how we Spread Empowered Health. We'll see you again for another episode of the Wild and Wild Collective.
