The ONLY Diet That Reduces Belly Fat as Much as Ozempic (increases GLP-1)

Summary

This 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

00:00

🍽️ 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.

05:02

🥦 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.

Keywords

💡GLP-1

GLP-1, or Glucagon-like peptide-1, is a hormone released by cells in the gut when food is consumed. It is a key player in the video's theme as it helps the pancreas' beta cells produce insulin, thereby reducing glucose levels and protecting these cells. The video discusses how certain diets, particularly the Mediterranean diet, can stimulate GLP-1 production, which can indirectly affect appetite and improve insulin sensitivity.

💡Mediterranean diet

The Mediterranean diet is a dietary pattern that emphasizes monounsaturated fats, moderate amounts of protein, fiber, and a variety of plant-based foods. In the script, it is highlighted as a diet that significantly stimulates GLP-1 production, leading to improvements in insulin sensitivity and lower fasting insulin levels. The diet is also compared to other diets to illustrate its benefits.

💡Insulin sensitivity

Insulin sensitivity refers to the body's ability to respond to the hormone insulin, which regulates blood sugar levels. The video explains that a diet rich in monounsaturated fats, like the Mediterranean diet, can enhance insulin sensitivity, which is crucial for managing blood sugar and preventing conditions like type 2 diabetes.

💡Monounsaturated fats

Monounsaturated fats are a type of healthy fat found in foods like olive oil, avocados, and nuts. The script discusses how these fats, when included in the diet, can stimulate the secretion of GLP-1, which in turn helps regulate blood sugar and insulin levels.

💡Semaglutide

Semaglutide is a medication that acts as a GLP-1 receptor agonist, meaning it mimics the effects of GLP-1 to help lower blood sugar levels. The video mentions it as an example of how GLP-1 can be used therapeutically to suppress appetite and improve glucose regulation, although it clarifies that GLP-1 itself does not directly suppress appetite.

💡Olive oil

Olive oil is a staple of the Mediterranean diet and is rich in monounsaturated fats. The script cites a study comparing the effects of olive oil to butter, showing that olive oil significantly stimulates GLP-1 production due to its monounsaturated fat content.

💡Flavonoids

Flavonoids are a group of phytonutrients found in many plant-based foods, which have antioxidant properties and can also stimulate GLP-1 release. The video emphasizes the importance of flavonoid-rich foods in the Mediterranean diet, such as onions, garlic, and olives, for their role in enhancing GLP-1 activity.

💡Quercetin

Quercetin is a specific type of flavonoid that is mentioned in the script as being particularly beneficial for binding to free fatty acid receptors and stimulating GLP-1 release. It is an example of how certain nutrients in the diet can have a direct impact on hormone production and glucose regulation.

💡Accento modulin

Accento modulin, or Acetomin, is a substance that the video describes as a precursor to GLP-1 and a stimulator of GLP-1 receptors. It is part of the intricate system that regulates glucose levels and is activated by the Mediterranean diet, as shown in a study cited in the script.

💡Thrive Market

Thrive Market is an online grocery store mentioned in the script as a place where viewers can find high-quality products, including the creator's own nut butters. It represents a modern approach to grocery shopping that aligns with the video's theme of healthful eating and the availability of Mediterranean-style foods.

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