The ONLY Diet That Reduces Belly Fat as Much as Ozempic (increases GLP-1)
Summary
TLDRThis video delves into the role of GLP-1 in appetite and blood sugar regulation, highlighting the Mediterranean diet's impact on stimulating GLP-1. The script discusses how certain fats, particularly monounsaturated ones like olive oil, and flavonoid-rich foods can enhance GLP-1 secretion, leading to improved insulin sensitivity and glucose levels. It also compares the Mediterranean diet to a high-fiber vegetarian diet, showing the former's superior effect on GLP-1. The host suggests incorporating Mediterranean-style foods step by step to achieve similar health benefits without fully adopting the diet.
Takeaways
- 😀 GLP-1 is a hormone released by the gut that helps regulate glucose levels and indirectly affects appetite.
- 🧠 GLP-1's primary role is to support pancreatic function, aiding in insulin production and protecting beta cells.
- 🍽️ Research indicates that the Mediterranean diet, rich in monounsaturated fats, can significantly stimulate GLP-1 production.
- 🥦 The Mediterranean diet, which includes olive oil, avocados, and nuts, has been shown to improve insulin sensitivity and lower fasting insulin levels.
- 🥑 A study compared the effects of olive oil and butter on GLP-1, finding that olive oil, a monounsaturated fat, was more effective in stimulating GLP-1.
- 📈 Increasing protein intake is a key strategy for enhancing GLP-1 secretion, as seen in the Mediterranean diet.
- 🌿 Incorporating monounsaturated fats like olive oil and avocado oil into one's diet can positively influence GLP-1 levels.
- 🍇 Flavonoid-rich foods, common in the Mediterranean diet, can also stimulate the release of GLP-1 by binding to free fatty acid receptors.
- 🌾 A study in 'Diabetes Metabolism Research and Reviews' showed that a Mediterranean diet was more effective in stimulating GLP-1 compared to a high-fiber vegetarian diet.
- 🛒 The speaker recommends Thrive Market for grocery shopping and mentions their own nut butters sweetened with allulose, which may have a positive impact on blood sugar levels.
- 🔍 The video suggests that adopting Mediterranean-style dietary habits, such as increasing protein and healthy fat intake, can mimic the effects of GLP-1 receptor agonists like semaglutide.
Q & A
What is GLP-1 and what role does it play in our body?
-GLP-1 (Glucagon-like peptide-1) is a hormone released by cells in our gut when we consume food. It's not primarily an appetite suppressant, but it does help the pancreas' beta cells produce insulin, regulates glucose levels, and protects beta cells. It also helps to blunt the response of glucagon, making it more of a glucose modulator.
Why is the Mediterranean diet considered beneficial for stimulating GLP-1?
-The Mediterranean diet is rich in monounsaturated and polyunsaturated fatty acids, moderate protein, and fiber. Research shows that this diet significantly stimulates GLP-1, leading to improved insulin sensitivity, lower fasting insulin levels, and reduced postprandial glucose.
What are some Mediterranean-style approaches that can be implemented without fully adopting the diet?
-One can increase protein intake, incorporate monounsaturated fats like olive oil and avocado oil, and include flavonoid-rich foods such as onions, garlic, olives, mushrooms, fruits, and leafy greens. These elements are key in the Mediterranean diet and can be adopted independently.
What products did the speaker mention in association with Thrive Market?
-The speaker mentioned creating their own nut butters in collaboration with Thrive Market, which include cinnamon Brazil nut butter, chocolate hazelnut butter, and macadamia nut butter, all sweetened with allulose.
What is allulose and why is it used in the mentioned nut butters?
-Allulose is a natural sweetener that has a minimal impact on blood sugar levels. It is used in the nut butters because it can potentially reduce blood sugar levels and offers a healthier alternative to traditional sweeteners.
How does the Mediterranean diet compare to a high-fiber vegetarian diet in terms of GLP-1 stimulation?
-A study compared the two diets and found that the Mediterranean diet had a more potent stimulation of GLP-1 and improved insulin sensitivity compared to a high-fiber vegetarian diet, despite both diets being isocaloric.
What is accento modulin and how is it related to GLP-1?
-Accento modulin is a precursor that continues to stimulate GLP-1 and also activates GLP-1 receptors, essentially turning on the entire process that affects glucose levels and insulin sensitivity.
What are some examples of foods rich in monounsaturated fats that can be included in a Mediterranean diet?
-Examples include olive oil, avocado oil, avocados, macadamia nuts, and almonds. These foods are potent stimulators of GLP-1 and are beneficial for glucose modulation.
How does the Mediterranean diet differ from a standard American diet in terms of its impact on GLP-1?
-The Mediterranean diet, with its emphasis on monounsaturated fats, fiber, and flavonoid-rich foods, is a more potent stimulator of GLP-1 compared to the standard American diet, which often contains high amounts of saturated fats, sugars, and processed foods that do not promote GLP-1 secretion.
What is the significance of the study published in the Journal of the American Nutrition Association mentioned in the script?
-The study demonstrated that a 28-day Mediterranean diet rich in monounsaturated and polyunsaturated fatty acids had significant effects on GLP-1 stimulation, insulin sensitivity, and glucose levels compared to a similar diet with higher saturated fat.
What advice does the speaker give for those who want the effects of semaglutide without using it?
-The speaker suggests reverse-engineering one's diet by incorporating Mediterranean foods step by step, starting with protein, then adding olive oil, avocado oil, and macadamia nuts, which are potent stimulators of GLP-1.
Outlines
🍽️ Mediterranean Diet and GLP1 Stimulation
The first paragraph discusses the role of GLP1, a hormone released by the gut in response to food consumption, which aids in insulin production and glucose regulation rather than appetite suppression. The Mediterranean diet is highlighted for its potential to stimulate GLP1, leading to improved insulin sensitivity and lower blood sugar levels. The script also introduces the viewer to Thrive Market and the presenter's own nut butter products sweetened with allulose, which is suggested to have a positive impact on blood sugar. A study from the Journal of the American Nutrition Association is mentioned, which compared different diets and their effects on GLP1 levels, showing that a Mediterranean diet rich in monounsaturated fats significantly stimulated GLP1.
🥦 Enhancing GLP1 Secretion with Diet
The second paragraph delves into the importance of incorporating monounsaturated fats such as olive oil, avocado oil, and macadamia nuts into one's diet to enhance GLP1 secretion. It emphasizes that these foods are not exclusive to the Mediterranean region but can be integrated into various diets to promote health benefits. Flavonoid-rich foods, common in the Mediterranean diet, are also discussed for their ability to stimulate GLP1 through binding to free fatty acid receptors. The paragraph references a study published in Diabetes & Metabolism: Research and Reviews, which compared the effects of a Mediterranean diet versus a high-fiber vegetarian diet on GLP1 and accento modulin, showing the former to be more effective. The summary concludes with a call to action for viewers to gradually incorporate Mediterranean diet components into their eating habits to potentially achieve the benefits of GLP1-stimulating medications without the need for them.
Mindmap
Keywords
💡GLP-1
💡Mediterranean diet
💡Insulin sensitivity
💡Monounsaturated fats
💡Semaglutide
💡Olive oil
💡Flavonoids
💡Quercetin
💡Accento modulin
💡Thrive Market
Highlights
GLP-1 is a hormone released by gut cells after food consumption, playing a crucial role in glucose regulation and indirectly affecting appetite.
GLP-1 receptor agonists like semaglutide are used off-label for appetite suppression, but GLP-1's primary function is to support pancreatic function and insulin production.
The Mediterranean diet has been linked to significant stimulation of GLP-1, leading to improved insulin sensitivity and lower fasting insulin levels.
A 28-day Mediterranean diet study showed benefits in glucose modulation, including lower postprandial glucose levels.
Olive oil, a staple of the Mediterranean diet, was found to stimulate GLP-1 more effectively than butter due to its monounsaturated fatty acids.
Monounsaturated fats, such as those found in olive oil and avocado, are potent stimulators of GLP-1, enhancing insulin sensitivity.
Increasing protein intake is a key strategy for enhancing GLP-1 secretion and overall diet quality.
Flavonoid-rich foods common in the Mediterranean diet, such as onions, garlic, and olives, can also stimulate GLP-1 release.
Quercetin, a flavonoid found in many Mediterranean foods, has been shown to bind to free fatty acid receptors, promoting GLP-1 release.
A study comparing Mediterranean and high-fiber vegetarian diets found the former to be more effective in stimulating GLP-1 and improving insulin response.
The Mediterranean diet's combination of moderate protein, fiber, and flavonoid-rich foods creates a potent GLP-1 stimulus.
In contrast to the Mediterranean diet, the standard American diet is high in saturated fats and sugars, which do not promote GLP-1 secretion.
Incorporating Mediterranean diet principles, such as using olive oil and consuming nuts, can mimic its GLP-1 stimulating effects.
The video suggests step-by-step dietary changes to enhance GLP-1 secretion, starting with protein intake and adding healthy fats.
Allulose, a sweetener used in the creator's nut butters, has potential blood sugar-lowering effects and may contribute to GLP-1 stimulation.
Thrive Market is recommended as an online grocery store for accessing Mediterranean diet ingredients and other healthy food options.
The video emphasizes the importance of dietary quality over strict adherence to a specific diet, focusing on nutrient-dense foods that support GLP-1 function.
Transcripts
there's some research to back up what
might be the best diet for potent
stimulation of
gp1 that sounds like a lot of Greek what
does that really mean
glp1 is released by cells within our gut
when we consume food now its job isn't
necessarily to suppress our appetite
like people might think because there's
things like semaglutide OIC that are
glp1 receptor agonists that people sort
of take somewhat quote unquote off label
to try to suppress their appetite but
the reality is glp1 doesn't really
suppress your appetite it does
indirectly but glp1 takes care of the
pancreas it helps the beta cells produce
insulin so that our glucose is lower and
it helps take care and protect the beta
cells and also helps uh blunt the
response of glucagon in in very simple
terms it is more of a glucose modulator
it helps our blood sugar which can
certainly impact our appetite later on
but the research surrounding the
Mediterranean diet is very interesting
now the cool thing is before you click
off this video thinking hey I got the
answer it's Mediterranean I'm going to
teach you things that you can Implement
to apply these Mediterranean style
approaches to your diet without adopting
a full-blown Mediterranean diet I also
put a link down below for Thrive Market
I have some new products with Thrive
Market that you might like ones that I
literally created myself they they are
different forms of dessert type nut
Butters so I have a cinnamon Brazil nut
butter I have a chocolate hazel nut
butter and a macadamia nut butter and
they're sweetened with allulose so
they'll automatically have that impact
on potentially reducing blood sugar
anyway because allulose has some
interesting research behind that but
they just taste delicious I've been
working on them for 2 years Thrive
Market is an online grocery store so
whether you get my nut Butters or not I
don't really care I would like you to
try them but it's a great place to get
your groceries it's literally a grocery
store now and it gets delivered to your
doorstep and that link down below saves
you 30% off whatever you want including
my nut Butters including the fresh items
including the Frozen items and including
everything else and you can sort by diet
type so you can get things that don't
have any sugar if you grocery shop and
you're human you should check it out it
is gamechanging stuff link down below
beneath this video but first let's start
with some very interesting research
there was a study that was published in
the Journal of the American nutrition
Association it had subjects go on a
28-day Mediterranean diet which was rich
in like monounsaturated fatty acids some
polyunsaturated fatty acids U moderate
amount of protein decent amount of fiber
but they compared this to a similar diet
with higher saturated fat uh and they
also kind of compared it to more of a
standard American diet as well results
were pretty interesting even in a
similar diet the diet that had more of
the monounsaturated fats like the olive
oils the avocado oils the avocado itself
uh macadamia nuts even almonds good nuts
like that well that one had a
significant stimulation of
glp1 this led to significant
improvements in insulin sensitivity
lower levels of fasting insulin lower
levels of circulating insulin lower
levels of H so basically the lagging
indicator of insulin and lower
postprandial glucose so glp1 is a very
important important piece now if we look
at another piece of the equation there
was a study that compared olive oil to
butter which is interesting because I
find this fascinating because olive oil
is more of a Mediterranean fat whereas
butter isn't bad like good quality good
grass-fed butter trust me I am a fan of
trust me trust me trust me I'm not
trying to demonize it but it's very
interesting to show how two fats can
impact glp1 significantly different so
they gave subjects 50 g of carbohydrates
plus olive oil and then they gave them
50 g of carbohydrates plus butter they
did this in healthy people and type 2
diabetics what they found is that only
the olive oil group had a potent
stimulation of glp1 because
monounsaturated fatty acids tend to bind
to the free fatty acid receptor one and
free fatty acid receptor two better it's
not because saturated fat is bad or
whatever it's not the case no they just
happen to bind to The receptors that
trigger more glp1 which is exactly what
happens when you take in semaglutide or
OIC something like that right it's just
a more extreme
situation so let's talk about the things
that you can add in step one above all
else is increase your protein intake
that's the biggest thing okay if you
look at even the Mediterranean diet even
though it is moderate to moderate low
protein it's still a lot more protein
than most people are getting especially
in the United States it's pretty sad
because the quality of protein that we
get here is just garbage they're eating
good quality lean meats that are
typically organic and just high quality
the next most important thing and it
doesn't matter what kind of diet you do
if you sprinkle in monounsaturated fats
olive oil avocado oil macadamia nut oil
macadamia nuts good quality nuts this is
going to have an impact on glp1
secretion it just simply is and the data
is so strong with that this is what I
try to explain is that just because a
food isn't from a specific region
doesn't mean that it cannot have the
attributes of that particular region or
Diet Mediterranean fats are largely
monounsaturated fats even though
macadamia nuts are say like something
from the islands it doesn't mean that it
doesn't apply to a Mediterranean diet
because as far as potency super powerful
monounsaturated fatty acid super potent
Omega sevens which are tremendous when
it comes down to insulin sensitivity so
a very very good Mediterranean food to
add into a Mediterranean diet the next
thing that you want to focus on adding
in is going to be flavonoid rich Foods
okay these are huge in a Mediterranean
diet I want you to think of the foods
that are Mediterranean onions you've got
garlic you've got olives you've got
mushrooms you've got fruits You've Got
Deep leafy greens you've got Capers what
are all these things having common okay
yeah they're they're healthy vegetables
right yeah they have antioxidants right
yeah they have polyphenols yeah they
have pholc compounds they're not just
that they have specific flavonoids in
them and namely quatin quatin you can
get in supplement form but if you get it
in Whole Food form it's likely going to
be better for you in the long term these
flavonoids can bind to free fatty acid
receptors in a very similar way to
unsaturated fats triggering the release
of gp1 which affects our glucose levels
brings our glucose down affects insulin
but also potent stimulator of glp1 means
that we're going to have a more
suppressed appetite so now I want to
look at a study that's very interesting
because it looks at a Mediterranean diet
and its effect on gp1
but also what's called accento modulin
now accento modulin is the precursor to
or continues to stimulate glp1 but also
glp1 receptors it activates it turns on
the whole Orchestra so this study was
published in diabetes metabolism
research and reviews it gave subjects a
Mediterranean diet uh meal or it gave
them a high fiber vegetarian meal this
is cool because it Compares vegetarian
to Mediterranean and in most cases we
would expect like I don't know sort of
uh like research that talks about
plant-based stuff to kind of float to
the top because it tends to happen that
way sometimes but this is very cool
because it actually put the two against
each other and I found that the
Mediterranean diet worked better when it
came down to glp1 when it came down to
insulin than the high-fiber vegetarian
diet this is pretty cool the interesting
thing is that these were isocaloric
diets so they had the same amount of
calories but the Mediterranean diet had
a more potent stimulation of gp1 why do
you think this is well let's take a look
let's reverse engineer it we've got the
high protein with the Mediterranean or
the moderate protein we've got the fiber
which is also a stimulator of glp1 we've
got the flavonoid rich foods also potent
stimulators of gp1s we've got olive oils
we've got nuts all potent stimulators of
glp1 so everything in a Mediterranean
diet just so happens to be a much more
potent stimulator you compare that to
even let's just say let's just say an
Americanized even vegan diet right and I
say that because most vegans you might
meet what are they going to be eating
like they're probably going to eat
Pop-Tarts they are going to processed
vegan food they're probably eating still
high amounts of saturated fat coming
from like palm oil stuff like that it's
still not well crafted and I'm not
bagging on vegans I'm just saying as far
as convenience is concerned we end up
with a lot of processed food but if you
look at even the American diet in
general High fry food okay low quality
ingredients low fiber High sat saturated
fat high sugar all things that are hyper
palatable but do not promote the
secretion or simulation of
glp1 so if you want the effect of
semaglutide without having to go on
semaglutide start reverse engineering
your diet and adding the Mediterranean
Foods in step by step by step starting
with the protein next up adding in the
olive oil the avocado oils the macadamia
nuts the macadamia nut oil these are the
things you need to do first as always
keep it locked in here my channel I'll
see you tomorrow
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