August 2024 - GLP-1: Nature's Key to Metabolic Health
Welcome to the Picasso Health & Nutrition monthly newsletter.
I’m so glad you’re here!
This month we’ll explore the hormone GLP-1 which is associated with diabetes and weight loss meds like Ozempic and Wegovy. We’ll learn what it is, how it helps, and how to boost levels of GLP-1 naturally.
You’ll also find Tips & Trades as well as a tasty, GLP-1 boosting, easy-to-prepare recipe with only five ingredients (plus salt and pepper).
Here’s to your best health,
Therese
Featured Article
Harnessing the Power of GLP-1: Nature's Key to Metabolic Health
By now you’ve probably heard of Ozempic or Wegovy prescribed for diabetes, weight loss or both. For some, these medications are game changers to curb hunger, lose weight, bring blood glucose to a healthier range and improve metabolic health. These drugs are a synthetic version of a hormone our bodies naturally produce called GLP-1. What is GLP-1 and if it occurs naturally, is there a way we can boost levels through lifestyle change?
What is GLP-1 and How does it Work?
Glucagon-like peptide-1 (GLP-1) is a hormone that is produced in the intestines in response to eating food. Its primary actions include:
Stimulating Insulin Production
GLP-1 enhances the release of insulin from the pancreas, especially after meals, helping curb blood glucose spikes.
Inhibiting Glucagon Release
It suppresses glucagon secretion, a hormone that raises blood glucose levels by promoting glucose production in the liver.
Slowing Gastric Emptying
By delaying gastric emptying, GLP-1 prolongs the feeling of fullness and reduces appetite.
Promoting Satiety
GLP-1 acts on the brain's satiety centers, increasing satisfaction after a meal. This balanced hormone action helps maintain stable blood sugar levels and supports overall metabolic health.
How Medications Like Ozempic Work
Medications like Ozempic (semaglutide) are part of a class of drugs known as GLP-1 receptor agonists. These medications mimic the action of natural GLP-1 by binding to its receptors, thereby enhancing insulin secretion, reducing glucagon levels, and slowing gastric emptying. This combined effect leads to better blood sugar control and weight loss in individuals with type 2 diabetes and/or obesity.
The Power of Lifestyle Choices
While medications like Ozempic can effectively manage blood sugar levels and promote weight loss, lifestyle choices play a fundamental role in enhancing natural GLP-1 production. Here’s how you can boost your body's GLP-1 levels through diet and lifestyle:
Increase Fiber Intake
Fiber plays a crucial role in enhancing GLP-1 production and maintaining a healthy gut. Foods high in fiber help slow down digestion, providing a gradual release of glucose into the bloodstream and promoting satiety which lasts longer. Shoot for 25-30 grams of fiber per day.
To boost your fiber intake:
Incorporate Whole Grains: Choose whole bulgur, Kamut, barley, oats, quinoa, and buckwheat over refined grains.
Add Fruits and Vegetables: Include a variety of colorful fruits and vegetables in your meals. Berries, apples, carrots, and green beans are excellent choices.
Include Legumes: Pulses like beans, lentils, and chickpeas are not only high in fiber but also rich in protein, making them a double win for GLP-1 production.
Snack on Nuts and Seeds: Almonds, chia seeds, and hemp seeds are great sources of fiber and healthy fats.
Prioritize Protein
High-protein meals are particularly effective at stimulating GLP-1. Include sources such as fish, poultry, legumes, and fermented dairy in your diet.
Healthy Fats
Omega-3 fatty acids found in fish, flaxseeds, and walnuts can enhance GLP-1 secretion. Avoid trans fats and excessive saturated fats.
Exercise Regularly
Physical activity improves insulin sensitivity and may increase GLP-1 levels. Aim for at least 150 minutes of moderate-intensity exercise per week.
Mindful Eating
Sit at the table away from a screen, chew well and eat slowly to give your body time to release GLP-1 and signal fullness, preventing overeating and increasing food satisfaction.
On the Horizon
Studies are emerging regarding how ginseng, berberine, curcumin, cinnamon and others may have a positive effect on naturally stimulating GLP-1.
Take a look at your typical day of eating and review the above recommendations. Perhaps you’re doing well getting protein in, but you miss the 25-30 grams of fiber per day mark. Start where you are and make small changes to improve the quality of your choices. Every positive step you take will lead you to naturally enhancing your GLP-1 levels, supporting better blood sugar control, weight management, and overall metabolic health.
Tips & Trades
Start you day with fiber and protein
Trade a sweet breakfast, like pancakes or a sweet roll to a whole, minimally processed breakfast like plain greek yogurt with nuts and berries or a veggie omelette.
Spread protein out throughout the day
To optimize protein absorption and muscle growth, spread your protein intake evenly throughout the day rather than a sprinkling in the morning and noon and a big dose of protein at night.
Increase fiber gradually
If you’re aiming to building to 25-30 grams of fiber per day, but you’re starting from a lower fiber diet, boosting fiber quickly can lead to unwanted side effects. If you are not used to eating fiber, you may experience gas, bloating, diarrhea, or constipation while you increase your intake. Fortunately, you can avoid these side effects by following these tips:
Start small and build throughout the day. Look at your current day as a whole and see where you can make trades or additions:
Instead of drinking juice, eat a whole fruit or vegetable
Leave the peel on your apple, pear, or sweet potato. Just make sure to wash first
Add a 1/4 cup of black beans to your taco
Consume a handful of nuts for a snack instead of a bag of chips or candy bar.
Drink more water - Because fiber absorbs water from the intestines, make sure you're drinking an adequate amount of water to keep things moving through your gut.
Move more - You can start or end your day with a brisk walk, develop a yoga or stretching routine or dance after dinner. Not only will this be beneficial as you start to eat more fiber, but it will also help you reap the health benefits of physical activity.
Focus on fiber variety - as you boost your fiber consider using the tips above and incorporate fiber from nuts & seed, produce, grains and legumes. They all have different benefits. Variety is good!
Featured Recipe
I chose this recipe for the lentils. They are chock full of fiber (1 cup cooked = 15.6 grams), protein (17.9 grams per cup) and Montana is one of the top producers of lentils in the country. You can purchase organic Montana lentils, barley and chickpeas from Timeless Natural Food
This recipe from Alice Waters’ The Art of Simple Food is easy to prepare, satisfying and so tasty.
Alice Waters’ Lentil Salad
Makes 4 servings
Ingredients
1 cup French Green lentils
1 tablespoon red wine vinegar
Salt to taste
Fresh-ground black pepper
3 tablespoons extra-virgin olive oil
1/4 cup thinly sliced scallions or green onions
3 tablespoons chopped parsley
Preparation
Sort and rinse the lentils. Cover with water by 3 inches and bring to a boil. Turn down to a simmer and cook until tender all the way through (adding more water if necessary), about 30 minutes. Drain and reserve 1/2 cup for the cooking liquid.
Toss the lentils with the red wine vinegar, salt, and fresh-ground black pepper. Let sit for 5 minutes. Taste and add more salt and vinegar if needed.
Add the extra-virgin olive oil, scallions or green onions and parsley. Store to combine. If the lentils seem dry and are hard to stir, loosen them with a bit of the reserved cooking liquid.
Variations
Add 1/2 cup diced cucumber
Dice very fine 1/4 cup each of carrot, celery, and onion. Cook until tender in a couple spoonfuls of olive oil. Cool and stir into the salad in place of the scallions or green onions.
Garnish with 1/2 cup crumbled goat or feta cheese
Toast and crush 1/2 teaspoon cumin seeds and add to the salad. Substitute cilantro for the parsley.
Dice 1/4 cup flavorful sweet peppers, season with salt and let stand to soften. Stir in with the onions.
Replace scallions with 3 tablespoons chopped red onions
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Watch for my next newsletter in early September.
Thanks again, and take care,
Therese