Latest / Fork U with Dr. Terry Simpson / GLP-1: Eating for Long-term Health

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GLP-1: Eating for Long-term Health · Fork U with Dr. Terry Simpson

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  >> Dr. Terry Simpson: Sure, weight loss is great, but especially if you're on a
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  GLP1 medication like Ozempic
• 0:09
  or Mounjaro, also known as Wegovy and
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  um, Zepbound. They can make shedding pounds easier
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  than finding cat videos on the Internet. But here's the
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  thing. The scale is just one
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  part of your story. Today
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  we're diving into why your focus shouldn't
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  be just about losing weight, but about living
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  better and longer. So let's put down
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  the kale flavored rice cakes and pick
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  up some evidence based science and get started.
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  I am, um, your Chief Medical Explanationist, Dr. Terry Simpson,
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  and this is Fork U Fork
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  University, where we make sense of the madness,
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  bust a few myths and learn a little bit about
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  food as medicine.
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  Let's get one thing straight. If
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  you're on GLP1 medications, the medication
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  is doing most of the work when it comes to weight
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  loss. These drugs, as you know from my previous
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  podcast, curb appetite in the brain
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  and help you feel full
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  faster and longer.
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  They're better than any personal trainer you could
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  get because it's there full time, helping your
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  biology, keeping your appetite in check so you don't
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  feel like tackling a buffet every time
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  you pass one. But here's where the diet
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  comes in. If medicine is doing the heavy
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  lifting, diet is the
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  maintenance plan. You're not, uh, eating to lose
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  even more weight. You're eating to nourish your
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  body. Think of your body as a high performance
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  car. Sure, you've got the
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  turbocharged engine thanks to the GLP1,
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  but what happens if you fuel it with junk
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  spoiler? It won't run
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  well for long. The goal isn't to restrict
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  your food intake or to cut out entire food groups.
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  It's to pack every bite with nutrients to
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  help your body thrive. Your food
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  should fuel your energy, support your heart and your brain,
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  and keep your long term health
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  on track. You know, I love the
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  Mediterranean diet. It's one of the most researched and
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  recommended ways of eating for long term
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  health. And it's not diet in
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  that sad celery and cottage cheese sense of
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  the word. It truly is a lifestyle
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  dieta. The Greek word for diet
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  came from eating these foods. And this diet
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  includes olive oil, fish, whole grains and enough,
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  well enough, really, fruits and vegetables to think maybe
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  I am in the Mediterranean. But don't be fooled. You can
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  eat the Mediterranean diet with almost any worldwide
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  cuisine. And while studies have shown that the
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  Mediterranean diet isn't just good for your waistline, it
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  really came about because it's good for Your heart.
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  And then, as we discovered later on, great for your
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  brain, decreases your risk of cancer, decreases your
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  autoimmunity. One study
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  found that people who follow this diet reduce their risk
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  of heart disease by up to 30%. And
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  another found that it will reduce your risk of getting
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  Alzheimer's by as much as 50%.
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  Why? Because this way of eating is packed with
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  nutrients that fight inflammation, stabilize blood sugar, and
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  keep your gut bacteria happy. And if your gut
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  bacteria are happy, you're happy. Because those little
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  guys send signals to your brain that affect everything
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  from cravings to mental
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  clarity. Did you know that olive oil
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  contains compounds that are a, uh, natural anti
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  inflammatory, kind of like ibuprofen, but without the
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  side effects. So drizzle away.
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  Here's something I see a lot from people on the
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  Internet when it comes to these particular
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  diets. They get hyper focused
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  about protein. And I get it. Protein is
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  important. It helps preserve muscle mass, keeps you
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  feeling satisfied, supports your metabolism. But
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  here is the problem. Some have
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  become so protein centric that they
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  forget about the rest of their plate. They can
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  load up on chicken breasts, protein powders and eggs, and
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  suddenly their meals look like a bodybuilder's prep
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  menu. But food is about balance,
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  not monotony. And that's where the Mediterranean
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  style of eating comes in. You can get plenty of high
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  quality protein from a variety of sources. Legumes,
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  fish, nuts, seeds, even a bit of red meat, and
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  certainly Greek yogurt. Yep, I said
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  red meat. It's not the enemy. And the
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  Mediterranean diet allows you to have about 4 ounces a day,
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  about the size of a deck of cards or a modest steak, not
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  that 16 ounce monstrosity you see in
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  steakhouses. And if you're on a GLP1, 4
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  ounces is a pretty nice number.
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  Legumes like lentils and chickpeas are
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  nutritional powerhouses. Not only are they rich
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  in protein, but they are loaded with fiber, which is
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  great for your gut, which helps regulate your blood
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  sugar, but also regulates your cholesterol.
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  Decreases, increasing the cholesterol that's absorbed.
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  Fish, especially fatty varieties like salmon and
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  mackerel, provide omega 3 fatty acids,
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  which only can come from your diet.
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  So if you want to balance your plate with, you know,
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  vegetables and grains and protein, it can
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  be very simple and delicious. Now, I've talked
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  about the DASH diet in the past, and DASH stands
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  for Dietary Approach to Stop
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  Hypertension. It is called the
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  American version of the Mediterranean diet.
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  It is quite effective and has been proven in
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  multiple studies to be one of the most Effective diets out there
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  containing almost the same ingredients, but a little more
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  Americanized form. The DASH diet emphasizes
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  again, fruits and vegetables, whole grains and lean proteins while cutting
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  back on sodium. So this is another
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  sensible sibling to the Mediterranean diet. And
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  studies have shown that DASH can significantly
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  lower blood blood pressure, reduce the risk of stroke,
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  and improve kidney function. All of which are improved
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  with their GLP medicines. Indeed.
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  So for people on GLP1 medications, DASH is a
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  perfect complement. Why? Because it's rich in fiber,
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  it's low in processed foods, which means you're not
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  feeding the insulin resistant beast. Plus,
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  it's practical. No need to hunt down some
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  exotic ingredient or attend cooking classes taught by some
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  Instagram chef. I know there are those of you
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  out there who are very, very pure and think that something
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  came in a box with 37 ingredients is not part of the DASH
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  diet and it has to have grown or swam in the
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  sea. Well, that's not a bad track to
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  take. But let's be clear. If you actually knew all
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  the ingredients that were in an ounce of fish, it
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  would be far more than 37.
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  Here's the thing about eating in a
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  healthier way. Diets are really
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  temporary by design. Even though
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  some of them say, oh, this is a lifestyle, they're
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  temporary. You have to think about the
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  long term, your life
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  for your life. Research
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  has been very clear about this. People who eat
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  diets rich in plants, lean proteins and
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  healthy fats live longer,
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  healthier lives. Want an example?
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  Now, I know the blue zones have been a little bit controversial,
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  but blue zones, which are specific
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  villages where people live to 100 and beyond, their
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  diets are all plant forward, minimally processed and
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  culturally joyful. These folks aren't
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  choking down kale smoothies in the name of self
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  discipline or oh my God, have you ever had
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  wheatgrass in a smoothie? Uh, please don't
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  try it. But these people are
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  enjoying meals with family and friends, savoring
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  vegetables, whole grains, and even the occasional glass of
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  wine. But the key takeaway is balance.
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  You don't have to give up everything you love. You
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  just have to make sure that your choices are nourishing your
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  body first. There was a great
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  study in one of the more famous blue zones called Okinawa,
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  in a specific village of that area where they eat a
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  diet that's 96% plant based, including lots
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  of sweet potatoes, tofu and seaweed. And they
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  have this saying, stop eating when you're
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  80% full. And this is one of the keys to
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  people on GLP1s, stop eating when
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  you're 80% full, you will be fine. You can
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  power through that feeling, but it either doesn't leave
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  you with a very good place to be like reflux,
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  heartburn, and maybe even nausea and vomiting.
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  But you will find you don't need to eat as much as you
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  did before. So when
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  thinking about long term health while on GLP1s or
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  anything, here are some practical tips. Embrace plants,
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  more fruits, vegetables to every meal. Make them the star
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  of your plate, not a sad garnish and expand
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  your fruits. There are some amazing tropical
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  fruits out there that you can try. Go lean on protein.
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  Think grilled chicken, fish, tofu, beans. Bonus points
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  for salmon, which is really loaded with omega
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  3s. Olive oil should be used liberally. I
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  cook with it and I know some people say, well, it has
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  a, uh, low smoke point. I never have a problem smoking
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  olive oil. I I don't smoke it. And
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  here's the thing, if you know how to cook, you're not going to have a problem
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  cooking with olive oil if you're heating up your pan so that the olive
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  oil is smoking. We need to maybe give you a
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  cooking lesson or two. Whole grains have been
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  much vilified and while we do want you to swap
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  out the white bread and the pasta for
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  more whole grain pasta and
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  whole grain bread, there's also quinoa, brown
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  rice and other whole grain options. And you know,
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  finally, you really need to think about guilt free
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  getting rid of diet culture. Getting rid of these
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  absolutes in your brain about pizza is
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  bad and scoop of gelato is oh my God, you're going
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  to regain the weight. You know what, thin people
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  eat that and do just fine.
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  So if you're overwhelmed with all this, I want you to start small.
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  Add a new healthy food to your plate this week.
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  Baby steps moving forward. And there you have
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  it folks. Eating for long term health, not
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  just weight loss. If you're on GLP meds,
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  think of this as your chance to rewrite the story. Not
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  just about your weight, but about your future.
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  And until next time, I'm Dr. Terry Simpson,
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  your chief medical explanationist at 4Q, reminding
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  you it's not about the fork in your hand,
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  it's about what's at the end of it. Eat well, live
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  well, and don't forget to enjoy the ride. We'll
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  see you next time.
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  Do check out the blog associated with this, which will have
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  complete references. The blog is at
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  YourDoctorsOrders.com
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  or ForkU.com
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  Yep, I have that website. This
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  was written and researched by me Dr. Terry Simpson, and I'm
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  responsible for the content. Please note this,
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  while I am a board certified physician, I am
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  not your doctor. If I was your doctor, you'd know all this
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  information anyway. But I'm not. If you're seeking to
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  change your diet, if you're seeking for counseling on
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  GLP1 medications, please seek a
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  board certified medical physician to help
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  guide you with that way who might send you to a registered
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  dietitian. Please don't see a chiropractor
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  or a gym bro or somebody who says they're
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  certified and this, that or the other thing. If you want some help with your
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  GLP1 medicine, I always recommend our friends at
• 11:20
  Accomplish Health Document. I want to
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  thank our distributors, the folks at Simpler
• 11:26
  media and the pod God, Mr.
• 11:29
  Evotera. Thank you production team.
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  We will be seeing you next week. Enjoy your
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  diet and try and find something new
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  in your stocking, like a dragon
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  fruit.
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  I got one of these places that sends you all of this exotic
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  fruit and now I have all of this weird fruit
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  which looks like sea urchins. And then I have dragon
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  fruit. And the only thing I ever knew to do about lychees was put
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  them in a martini, but I'm just not drinking anymore,
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  so I've got to find something else to do with them.
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  Fruit. Who knew?
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  Uh, yeah, fruit. Um, there's this great
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  podcast I listened to with this, uh, doctor.
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  He calls himself a medical explanation that,
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  uh, he talks about, uh, fruit a
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  lot. Maybe, uh, maybe you should listen.