Latest / Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease / 115 // How to Naturally Raise Your GLP-1 Levels

Transcript

115 // How to Naturally Raise Your GLP-1 Levels · Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease

• 0:00
  Hey, welcome back to another episode of Health with Hashimoto's.
• 0:03
  This is episode two in our GLP series.
• 0:06
  And if you know about GLP, you know that it is one of the hormones that your
• 0:11
  body makes to essentially help you feel not hungry.
• 0:14
  And we talked about medications last week and we're talking about how to naturally
• 0:19
  raise your own GLP this week and then next week a system to make it very easy.
• 0:24
  And if you don't know me, I am Esther. I am the host of this podcast,
• 0:29
  Health with Hashimoto's.
• 0:30
  We're doing a video episode again this week.
• 0:32
  I am a wife and I am mom to four boys.
• 0:36
  I homeschool two of them. And I also am a registered nurse. I am a holistic health educator.
• 0:42
  I love helping people with their health. Absolutely lights me up inside.
• 0:48
  So GLP-1, like I said, is that hormone and we're doing a three-part episode.
• 0:54
  You can see if you're You're watching the video on the graphic there.
• 0:57
  It's an image of somebody who weighs about 250 pounds and then somebody who
• 1:02
  weighs about 150 pounds on the other side.
• 1:06
  And look at his or her, I think it's her, look at her heart.
• 1:10
  That just, it makes me sad because that heart, you can see the yellow around
• 1:16
  it and that is not a healthy heart.
• 1:19
  And I trust and I hope that this person is working so hard to be healthy.
• 1:25
  Most people are. We want to be healthy and we want to do the things right.
• 1:29
  And sometimes you feel like you're doing all the things right and it's not working.
• 1:33
  You're not losing weight. You're not releasing fat.
• 1:35
  Your hormones are still going crazy.
• 1:38
  Your blood sugar is all out of whack. It is so hard and you're trying so hard.
• 1:43
  And that's why we're doing this episode series so that you can have some hope
• 1:48
  and you can have some solutions.
• 1:50
  Of course, as with every episode, this podcast is for informational and educational purposes only.
• 1:55
  Please discuss any questions or concerns with your healthcare professional.
• 1:59
  Some of the things I will be talking about on this episode, if it's like a supplement
• 2:04
  or a probiotic, also the disclaimer that it might not be tested on pregnant
• 2:10
  or breastfeeding women.
• 2:11
  So if you are pregnant or breastfeeding, discuss it with your provider.
• 2:15
  So GLP-1, what is it? It's a hormone. I saw a description online the other day
• 2:21
  and they They called it the unhunger hormone.
• 2:23
  I thought that was kind of catchy because that's kind of what it is.
• 2:26
  It works in two different places. It works all over your body,
• 2:29
  primarily two different places.
• 2:30
  The first place it works is in your brain.
• 2:33
  It decreases what's called anticipatory food reward processing. Okay.
• 2:39
  In other words, your cravings. That's the food noise.
• 2:43
  It's your brain talking about food, anticipating food, wanting to eat food,
• 2:49
  always thinking about it.
• 2:51
  GLP-1 is a hormone that decreases that noise.
• 2:55
  And then it also decreases consumptory food reward processing.
• 3:01
  And that is when your brain is like, oh yes, I'm eating. I'm so excited.
• 3:05
  And then you overeat. So GLP-1 decreases both of those.
• 3:10
  It decreases the food noise and it decreases the overeating part in your brain.
• 3:15
  That's super important.
• 3:17
  GLP-1 hormone is primarily made in your gut, but it is also made in your brain.
• 3:24
  I think there's like 15 different spots in your brain, which is so fascinating.
• 3:29
  And also your brain has some GLP-1 receptors.
• 3:32
  In the rest of your body, number one, the GLP-1 hormone regulates your blood sugar.
• 3:38
  And we need that. You don't have to be diabetic to need your blood sugar regulated.
• 3:43
  It also slows your gastric emptying. So this is in your gut when you eat,
• 3:47
  then your food is, of course, drops down into your stomach.
• 3:50
  And we want it to leave our stomach rather slowly, not forever.
• 3:55
  That's, you know, a whole nother problem. Your body is made for the Goldilocks range.
• 3:58
  We want it to leave slow enough that it can pass over this section at the end
• 4:04
  of your stomach that triggers the hormones.
• 4:07
  And GLP-1 is one of them. There's also GIP, PYY, and CKK.
• 4:14
  They're really cool. And I did talk about them on the last episode.
• 4:18
  The third thing GLP-1 hormone does is it reduces your appetite.
• 4:22
  That is different than the brain one that I just talked about.
• 4:26
  And number four, it increases satisfaction after eating.
• 4:29
  Now that one can be related to the GI tract. It can also be related to the brain.
• 4:35
  Your GLP-1 hormone is so helpful and you naturally have it. You have the GLP-1 hormone.
• 4:41
  It does decrease as we age and it decreases as we gain weight.
• 4:46
  People who are obese tend to have less GLP-1 and they're more resistant.
• 4:52
  The receptors are more resistant to the GLP-1, which is a problem.
• 4:57
  Thankfully, you do not need a prescription to increase your GLP-1.
• 5:01
  I'm going to go over a whole bunch of things in today's podcast episode.
• 5:06
  I'm going to talk about lifestyles, foods, and supplements.
• 5:10
  All of these, I could find literature and research, peer-reviewed research,
• 5:14
  that talks about how these different things impact your own production of GLP-1.
• 5:20
  Let's do lifestyle first. Number one, regular exercise.
• 5:24
  When you exercise either moderate intensity or high intensity,
• 5:29
  it can increase the amount of GLP-1 that your body makes.
• 5:34
  So if you ever noticed that, like you could just go do a workout and you're
• 5:38
  not really hungry. Some of that is your GLP-1.
• 5:40
  A regular exercise also can reduce that resistance that our bodies can have towards GLP-1.
• 5:47
  So regular exercise, another reason to put it on your list. We all know it's healthy, right?
• 5:53
  Another thing, I talk about it so many times on this podcast is reducing your stress.
• 5:59
  Reducing your stress is so important for your hormones. It's so important for your immune system.
• 6:04
  If you have Hashimoto's, it might have been triggered or caused by stress.
• 6:09
  That is one of the root causes and one of the triggers of Hashimoto's.
• 6:13
  We want to lower our stress because it impacts everything.
• 6:17
  It also impacts your GLP-1. High levels of stress can reduce your GLP-1 production.
• 6:24
  When you're stressed, your whole digestive system doesn't work well.
• 6:28
  And this is one example of how it's not working well.
• 6:32
  Before you eat, let me see if I put this on the next screen.
• 6:36
  You're going to eat slowly.
• 6:38
  I'm going to talk about another one in a minute. Chew your food well and eat
• 6:42
  at a moderate or slow pace.
• 6:44
  When you do this, it increases your GLP-1 and the PYY hormones.
• 6:49
  Remember I said there's four hormones like down at the base of your stomach.
• 6:53
  That's GLP-1, GIP, PYY, and CKK.
• 6:57
  So eating slowly can release at least two of those.
• 7:02
  And then when you eat mindfully, it also can help your GLP-1.
• 7:06
  This is what I was talking about, or what I was going to talk about,
• 7:09
  about doing some deep breaths before you eat.
• 7:13
  When you breathe with your diaphragm, so your stomach instead of your chest
• 7:16
  and your shoulders, you are sending your body into rest and digest instead of fight and flight.
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  So taking five to 10 deep diaphragmatic breaths before you eat can help your stress.
• 7:30
  It can help you get into that rest and digest.
• 7:33
  And as you're breathing through your nose, especially if you're sitting there
• 7:36
  at the table, smelling your food, guess what?
• 7:39
  One of the places that your brain makes GLP-1 is the olfactory bulb.
• 7:45
  It's just a fancy name for the place where the sensory information of the smell
• 7:56
  translates into the signals that your brain reads.
• 8:00
  So when you breathe in through your nose and you're smelling that food,
• 8:04
  you're actually already starting to make a GLP-1 for that meal.
• 8:10
  It's so cool. yet another reason to take some deep diaphragmatic breaths before you eat.
• 8:16
  I just learned that one yesterday when I was preparing for this podcast episode.
• 8:20
  I'm like, wait, what? So cool.
• 8:22
  Another thing that when you're eating, eat your vegetables first.
• 8:26
  Now, if you follow the glucose goddess, or if you've heard my episodes on blood
• 8:31
  sugar and the glycemic index, all of those different things,
• 8:34
  I have talked about eating your vegetables first because we know that it lowers
• 8:39
  your blood sugar for the meal.
• 8:41
  It lowers the impact of your high sugar foods.
• 8:44
  If you eat your vegetables first, then your proteins, and then your carbohydrates,
• 8:48
  it does better in your stomach.
• 8:51
  And for your blood sugar. I found out while doing research for this podcast
• 8:55
  episode, one of the reasons why that is, is because eating your vegetables before
• 8:59
  carbohydrates can raise your GLP-1 levels.
• 9:02
  So cool. So yet another reason to do what we've already talked about before.
• 9:07
  Now I'm going to be honest, and sometimes when I'm looking at my plate,
• 9:10
  I don't want the vegetables first, but maybe knowing this information will help me make that choice.
• 9:16
  Because sometimes we need extra reasons to actually do the work that we know that we need to do.
• 9:21
  So eating your vegetables first can help you create more GLP-1.
• 9:26
  This one is not going to apply to everybody. This is sleep apnea.
• 9:30
  If you have sleep apnea, it can lower your GLP-1 production.
• 9:35
  And we don't want that. So things to do for sleep apnea, of course,
• 9:40
  wear Wear your, you know, your CPAP or whatever mask that you use at night to
• 9:45
  make sure that you keep breathing.
• 9:46
  We want to make sure that you keep breathing and then work on your weight.
• 9:51
  And then of course, you're in this like catch 22.
• 9:54
  You're trying to work on your weight, but it's not working because your sleep
• 9:58
  apnea is interfering with your GLP-1.
• 10:00
  This is the cycle. So there are other things that you can do in addition to,
• 10:06
  you know, having me just say, lose weight.
• 10:09
  That's not helpful you're already trying to do that let's talk about ways you
• 10:13
  can do it in the foods that we eat there are a whole bunch of them when they
• 10:18
  go over we're going to start out with bitter foods.
• 10:22
  We don't eat a lot of bitter foods now. We tend to do sweets and salties, not a lot of bitters.
• 10:29
  But bitter foods can stimulate the taste receptors in your gut and those signal
• 10:36
  your L-cells and your enteroendocrine cells to produce more GLP-1.
• 10:43
  GLP-1 is primarily produced in your L-cells in your gut.
• 10:48
  And so bitter foods can trigger that and stimulate it. These include arugula, dandelion greens.
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  If you, well, it's fall right now for me. I don't have very many dandelions,
• 11:00
  but in the spring, you know, you can go out into a non-sprayed area and pick some dandelion greens.
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  I have found that the older they are, like after they have a flower, they're really bitter.
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  If you get them early before the plant flowers. They're not quite as bitter. Still bitter.
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  Always good for you. Also, dark leafy greens, bitter melon.
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  Green tea even qualifies as a bitter food that can increase your GLP-1.
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  Yerba mate, coffee, dark chocolate, and many others.
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  Yay for this, right? That does not mean go out and binge on dark chocolate and
• 11:38
  coffee, but it's good to know that they can help, right?
• 11:42
  Also, chicory root. This is a, it's a root. It looks like a ginormous carrot,
• 11:48
  except it's kind of pale.
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  And they have them, I know they have them in Louisiana.
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  I don't know where else it grows, probably lots of places. I know that it's
• 11:57
  in Louisiana because during the Civil War, coffee was very hard to get.
• 12:01
  And they started to roast and grind chicory root and use it in place of coffee.
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  And so now if you order a New Orleans style coffee, it's chicory root.
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  I have also seen chicory root in a lot of teas and it is in,
• 12:15
  you can just get it plain.
• 12:17
  So it is high in inulin fiber.
• 12:20
  I'm going to talk about fiber a couple more times in the next couple of.
• 12:27
  Helps your body produce more GLP-1. It's a soluble fiber and it feeds the beneficial bacteria.
• 12:34
  So inside your gut, think of it as a garden. You have the soil,
• 12:38
  you have the seeds, and you have the fertilizer, right?
• 12:41
  Well, the soil is your prebiotics. The prebiotics is what feeds the seeds.
• 12:48
  You need that soil. You need healthy soil. So you need healthy prebiotics and
• 12:52
  a lot of that is insoluble fiber.
• 12:55
  Inulin fiber is a really good one to feed your gut.
• 12:59
  And then the seeds in your garden, those are probiotics.
• 13:04
  There are also some probiotics that increase your GLP-1. We're going to get to those in a minute too.
• 13:10
  So inulin is that soluble fiber. It feeds the beneficial bacteria.
• 13:14
  So it feeds the probiotic and inulin fiber itself appears to promote the secretion of of GLP-1.
• 13:22
  It is great if you like chicory root. I have seen it also on Amazon.
• 13:26
  I'll have a link in the show notes. I'll probably put this episode up on my
• 13:31
  website because I have so many links.
• 13:35
  Like every single thing that I'm looking at, I have a research study to back
• 13:39
  it up where I found the information.
• 13:41
  So chicory root, you can find it on Amazon. The bag that I looked at,
• 13:46
  I think they said one bag will last you over a year if you're doing one scoop
• 13:52
  a day. So that would be a great deal.
• 13:55
  So you can get chicory root online and maybe at your grocery store if your grocery
• 13:59
  store sells it in like a coffee format.
• 14:02
  Like I said, inulin fiber is the best. It is in chicory root.
• 14:06
  It's also in some other things, just not in as big amounts.
• 14:10
  Specifically, it's in jicama. Jicama is kind of like a celery, kind of like a potato.
• 14:20
  It's not super common, but I feel like it's getting more popular because people
• 14:24
  are looking for healthy starch alternatives.
• 14:26
  So jicama, Jerusalem artichokes, that is not a regular artichoke.
• 14:30
  It's different Jerusalem artichokes, dandelion greens, which I already listed
• 14:34
  for another thing, the bitter greens, they also have inulin fiber,
• 14:38
  garlic, leeks, asparagus, onions, and shallots.
• 14:42
  They all have some inulin fiber.
• 14:45
  And then there are other foods that help stimulate your GLP-1 as well.
• 14:50
  And I got a lot of these from an article called Nutritional Modulation of Endogenous
• 14:56
  Glucagon-Like Peptide-1 Secretion.
• 14:59
  Big long way to say foods that help you make more GLP-1.
• 15:06
  Now, this article said that foods that are high in fiber, that have short-chain
• 15:14
  fatty acids, that have polyunsaturated fatty acids, these can all help.
• 15:19
  And it specifically listed high-fiber grain products and it said oatmeal,
• 15:25
  and that's like old-fashioned oatmeal or steel-cut oats.
• 15:28
  If you have the quick oats, they are not as friendly to your blood sugar.
• 15:35
  I don't know what that means for your GLP-1. It did not say.
• 15:40
  But knowing that I've done research on, you know, the glycemic index and the
• 15:46
  difference between quick oats and old fashioned oats, I would always pick old
• 15:50
  fashioned oats, if that is a possibility for you.
• 15:53
  And old fashioned, it takes like five minutes to create versus the quick oats,
• 15:57
  which is one, it's a little bit more time in the morning if you're going to
• 16:00
  have breakfast, but it's a lot lot better for you.
• 16:03
  So high fiber grain products, nuts, avocados, and eggs, they all seem to influence your GLP-1 secretion.
• 16:13
  And olive oil was also mentioned.
• 16:15
  Eggs, there was another article that I read, and it said three eggs for breakfast.
• 16:20
  And they were talking about healthy males.
• 16:23
  That's just who they tested. That doesn't mean that it's not going to work for women, right?
• 16:28
  Three eggs was much better than a bagel. We kind of all guessed that, don't you think?
• 16:34
  I already talked about inulin fiber. Okay, now we move on to probiotics.
• 16:39
  If you are in the health space, you've probably heard about Ackermansia.
• 16:43
  It is a very popular probiotic right now.
• 16:46
  In fact, one doctor I follow, he has said that we are in something of an Ackermania
• 16:53
  phase because because everybody's talking about it. Everybody wants to increase their acromantia.
• 16:58
  Acromantia is a probiotic or a bacterium that's in the mucus lining of your intestine.
• 17:04
  So if you have leaky gut, we want to help heal that. And acromantia may be able to help that.
• 17:11
  Acromantia levels decrease as we age. And so of course, we want to increase
• 17:16
  those because acromantia can increase your GLP-1 and it can help your fat tissue burn.
• 17:25
  So it's going to help you speed up your metabolism in your fat cells.
• 17:30
  Now, how you're going to get it is it is in supplement form,
• 17:33
  but it's already in your gut.
• 17:35
  So just feeding your probiotics with the inulin fiber and with other fruits
• 17:41
  and vegetables, lots of fibrous foods that can help increase your acromantia.
• 17:46
  You don't have to do anything as far as supplementing your acromantia.
• 17:50
  You just have to make a beneficial environment for it to grow.
• 17:53
  You already have the seeds.
• 17:55
  Hopefully you already have the seeds in your gut And intermittent fasting and
• 18:00
  exercise can also help increase your acromantia levels in your gut.
• 18:05
  There's also lactobacillus gasseri. This is a probiotic and it helps ferment
• 18:12
  the dietary fibers because again, you're eating fiber in your diet, right?
• 18:16
  And then those fibers as they are fermenting, they produce the short chain fatty acids.
• 18:22
  Those short chain fatty acids tell your L-cells to make more GLP-1.
• 18:27
  It's so cool how you can eat something and then it can cause this chain reaction.
• 18:33
  The end of the chain reaction is that your blood sugar is more balanced and you're losing weight.
• 18:39
  How to get lactobacillus gasseri? I honestly could not find for sure how to
• 18:45
  get this one other than supplements,
• 18:47
  but many fermented foods, they contain lactobacillus and maybe this strain of lactobacillus gaseri.
• 18:55
  So things like yogurt, sauerkraut, kefir, sourdough bread, and kimchi,
• 18:59
  those all contain lactobacillus. I just don't know which strains.
• 19:03
  Maybe the gaseri, I don't know. I could not find that. And if you have a better
• 19:08
  Google than I do, then let me know.
• 19:12
  Berberine is not a probiotic or prebiotic. It is, I tend to think of it as an herb.
• 19:18
  It's found in some plants, but mostly you get it from supplements because we
• 19:23
  don't have barberry plants in most parts of the world.
• 19:27
  And we're not going to, you know, get the stems, bark and roots of the barberry plant.
• 19:33
  Small amounts are also found in oats, wheat and cranberries.
• 19:38
  But berberine is amazing. I've been talking about it for several years,
• 19:42
  because in some research, it works better than metformin for balancing your
• 19:48
  blood sugar. and that's huge.
• 19:50
  It's natural, it has way less side effects, and it's more effective. But you know what?
• 19:58
  It's not a product of big pharma, so you're probably not going to hear about it from your doctor.
• 20:05
  Berberine helps control your blood sugar, it reduces inflammation,
• 20:08
  and it helps trigger GLP-1, GLP-2, and PYY. It's a great thing.
• 20:15
  So where are you going to get it? usually supplements.
• 20:17
  Now I'm going to interject here. Don't go out and get all of these things.
• 20:22
  Next week, I'm going to talk to you about a system that's easier.
• 20:25
  But if you're going to do any of these, pick one.
• 20:28
  Two, don't do all of them. Of course, you can still deep breathe. You can chew slowly.
• 20:34
  You can make, eat your vegetables first. Like all of those things, do those.
• 20:39
  But as far as products, don't go hog wild and get all of these.
• 20:43
  Pick one or two or wait till next week, or I'll have a link that you can scan
• 20:47
  so that you can learn about a system that's so much easier and it's already tested.
• 20:51
  You're not going to have to worry about things interacting.
• 20:55
  Another thing that can help with GLP-1 is cinnamon. Of course,
• 20:58
  we all know what cinnamon is. It's a spice.
• 21:00
  And in this pumpkin spice season, it is very popular. I love cinnamon.
• 21:06
  They have found that in high amounts, like three grams, it can increase GLP-1.
• 21:12
  In lower amounts, like one gram a day, it did not do that.
• 21:16
  It was cassia cinnamon that was used in that trial.
• 21:18
  One teaspoon is about four grams. So this would be about three quarters of a teaspoon.
• 21:24
  And the healthy limit for cinnamon is about four to six grams.
• 21:30
  So it's on the higher end of what is safe if you want to use cinnamon to help your GLP-1.
• 21:38
  So it's not what I would go to first.
• 21:40
  I love some cinnamon pretty much any time of the day, but especially in my breakfast.
• 21:45
  But I'm not going to let go crazy and get too much in an attempt to to lower
• 21:50
  my GLP-1. I want to do everything safely.
• 21:54
  Gardenia is another one. It is an evergreen shrub. And when I hear gardenia,
• 21:59
  I think like perfumes and smells.
• 22:02
  It is this GLP-1 stimulating part is a small molecule from the gardenia fruit.
• 22:08
  And it targets your L cells again, so that you can make more GLP-1.
• 22:13
  It really, this one is a supplement.
• 22:15
  I could not find any place to get it naturally.
• 22:19
  Some people said that it used to be used as a natural blue food coloring,
• 22:25
  which is weird to me because the flowers are white.
• 22:29
  I'm just telling you what I read. Resveratrol is another one.
• 22:33
  And that one is found in the seeds of grapes and other foods.
• 22:37
  And it also releases GLP-1.
• 22:39
  How to get that one? Red wine, port, red grapes, blueberries,
• 22:44
  even peanuts, which doesn't really make any sense because they're not red or purple or blue.
• 22:49
  Grape and cranberry juices also can have some resveratrol all in them.
• 22:53
  And then this is a quote from Dr. Ruscio, who is like, he's the one who said
• 22:59
  that acromania is going on right now in the health world.
• 23:03
  He said, rather than trying to raise levels of just one microbe like acromancia,
• 23:08
  it's more helpful to think in terms of your microbiome being a whole ecosystem
• 23:13
  that needs nourishment and balance.
• 23:15
  And that is why next week, I am going to to be talking about a system to help
• 23:20
  your GLP-1 because it is better to do things looking at the whole picture instead
• 23:26
  of just targeting one thing.
• 23:28
  So next week is going to be about that GLP-1 activating system.
• 23:32
  If you want to know more right now, if you don't want to wait until next Thursday
• 23:37
  when that episode comes out, then scan this code, this QR code if you're watching,
• 23:43
  or you can text if you're on your phone, this will be down in the show notes.
• 23:49
  You can text GLP to 507-204-3050.
• 23:56
  And that is my automatic text number.
• 23:59
  It does come to me and you'll text that number, or you'll text GLP to 507-204-3050.
• 24:10
  And you'll get an autoresponder from me asking for your name.
• 24:13
  And I guess I'll already have your phone number.
• 24:15
  And then it will ask, you know, can I text you that double confirmation?
• 24:19
  And then I will send you a website that you can go to so that you can be the
• 24:23
  first to know about this system. It does launch soon.
• 24:28
  It is from the same company that creates the LifeVantage.
• 24:33
  It creates the Protandim NRF2 that I talk about a lot and the NRF1,
• 24:37
  also the activating collagen,
• 24:39
  so many really good and researched products that all tell your body to make
• 24:46
  what it's supposed to make. I'm excited about this one.
• 24:48
  Thank you for listening. Make sure to subscribe so you get the next episode
• 24:53
  and tell your friends about it.
• 24:55
  This is something that can help everybody, not just people with Hashimoto's.
• 25:00
  Activating your own GLP-1 can help everybody's health.
• 25:04
  Thank you so much for joining me. And again, remember that this information
• 25:08
  is or this podcast is for information and education only.
• 25:12
  Please discuss any questions or concerns with your healthcare professional.