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On a GLP-1 - You Should be on the Mediterranean Diet Also · Fork U with Dr. Terry Simpson

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  >> Dr. Terry Simpson: Foreign.
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  You've probably heard about GLP1 medications
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  like ozempic and Zeppelin. Initially developed for
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  diabetes, they have become significant
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  for weight loss. Here's an
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  essential truth. These medications are
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  necessary for many people because people
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  can't sustain weight loss through
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  diet alone. In spite of what many
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  gym bros will tell you today,
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  we're going to tell you how you should eat if
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  you're on a GLP1 medication. Now,
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  we've covered some of this ground before, but
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  never with such a verb.
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  I am your Chief Medical Explanationist, Dr. Terry
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  Simpson, and this is for
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  Q4Q where we make sense of
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  the madness, bust a few myths, and teach you a little bit
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  about food as medicine.
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  GLP1 medications have revolutionized weight
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  loss and they will continue to do so.
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  However, a critical question often remains.
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  What should people eat while they're on these
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  medications? Unfortunately, we have clear evidence based
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  answers. While GLP1 drugs might help
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  manage weight effectively, good nutrition
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  is vital, especially when
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  you have perceptibly inability to eat
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  as much as you did before. Medication
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  alone while delivering weight loss doesn't deliver
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  optimal health, but combining it with a nutritious
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  diet amplifies the benefits and ensures
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  overall wellness. Weight loss is important,
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  but we also aim to be healthy in the process.
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  We discovered this during the time when I was doing weight loss
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  surgery. It seems that I would look around
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  and say, what is the optimal diet for people who've
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  had weight loss surgery? And there were
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  thousands of answers. Many weight loss surgeons had their
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  own versions of diets and recipes,
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  often falling into some low carb or keto
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  ionosphere. And then I went to
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  culinary medicine school and spent
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  hours researching the various diets. Not
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  from a perspective of, uh, the books that you
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  find in a bookstore, the popular stuff you would
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  see online. But what does the evidence
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  actually show us? And it became
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  very clear that the Mediterranean diet remains
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  unmatched in providing long term health benefits.
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  The diet, which is rich in fruits, vegetables, whole grains,
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  legumes, lean proteins, healthy fats like olive oil,
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  and even a little moderate wine consumption,
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  enhances the benefits of my weight loss
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  surgery patients. And now we're seeing
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  the benefits in those patients on GLP1
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  medications. We've talked extensively about the
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  Mediterranean diet on 4Q and I invite you to go back and listen
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  to those where we've highlighted its structured
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  nutritional guidelines, such as consuming 9 ounces
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  or 250 grams of fruits and vegetables daily,
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  limiting red meat and alcohol, and prioritizing
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  monounsaturated fatty acids.
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  Numerous studies have shown that the Mediterranean diet reduces
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  inflammation, decreases cardiovascular
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  risks, improves cognitive function
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  and lowers diabetes risks. For instance,
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  there was a prediment study demonstrating the
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  significant reduction in cardiovascular events,
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  the Lyon Heart Study, which showed that people who had
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  a heart attack their first heart attack had a
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  reduction of almost 75% about getting a
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  second heart attack by following a, um, Mediterranean diet.
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  There was something called the EPIC study, which showed that there
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  was a decrease in overall mortality, improved
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  cancer outcomes and enhanced longevity among
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  those who had the Mediterranean diet. Research
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  has consistently shown improved cognitive function, reduced
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  Alzheimer's risk, and associated with
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  better insulin sensitivity and diabetes
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  control. So you're probably wondering, where do
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  I start? And there are some practical
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  examples. Here's how you can incorporate a
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  Mediterranean diet. For example, breakfast. You might consider
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  some Greek yogurt toppled with fresh berries or one
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  of my favorites, overnight oats with some mixed berries and
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  fruits. You don't need too much of this, but
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  not only will you feel better and have a good start to your day, but
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  increasing fiber allows your guts to
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  feel good and thank you. Lunch could be a colorful salad
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  of leafy greens, chickpeas, tuna, avocado
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  and stone fruits like peaches or nectarines
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  drizzled with olive oil and some lemon juice.
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  Dinner might be something simple like grilled salmon or chicken
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  with quinoa or farro, along with some steamed or
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  roasted vegetables like broccoli, asparagus or
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  zucchini. Okay, one of those I actually
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  like. These examples make adopting the
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  Mediterranean lifestyle manageable and delicious. When I
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  say one of those I might actually like, it's true there are many
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  vegetables I don't like. Fortunately, there
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  are plenty of vegetables out there, and that means
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  that you aren't limited to what you find in the
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  Mediterranean. For example, you might think rice is
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  Mediterranean. It's not. You might think tomatoes are
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  Mediterranean. Clearly it's not. But those are
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  fruits and vegetables and whole grains that are beneficial
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  in long term studies.
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  So while GLP1 medications like Ozempic
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  and Zeppelin effectively manage and treat
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  obesity, pairing them with a Mediterranean
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  diet optimizes your health, amplifying
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  anti inflammatory and cardioprotective and anti cancer
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  effects. With over 70 years of research and
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  more than 13,000 scientific
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  publications supporting it, the Mediterranean diet
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  isn't just about regional cuisine.
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  It's a scientifically validated approach
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  detailing specific foods and amounts to
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  boost overall health. So you won't just be
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  losing weight, but you'll actively enhance your
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  overall health. GLP1 drugs have
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  revolutionized weight management, but true
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  health emerges when combined with a nutritious,
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  balanced diet. Not another protein bar,
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  not another protein shake. And the Mediterranean diet, uh,
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  clearly stands out for long term health improvements.
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  Remember, it's not just about shedding pounds, it's about
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  becoming healthier in the process.
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  And don't forget to add a multivitamin
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  to your list of things. If you're taking GLP1
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  drugs, it is essential to be able to get
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  adequate amounts of nutrition. And if you're
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  not, Mediterranean diet. And adding a
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  multivitamin is a just about, uh, belt
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  and suspenders approach. Thanks
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  for joining me on 4Q. Don't forget
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  to subscribe, share and stay hungry for knowledge that
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  is. This podcast has been
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  researched and written by me, Dr. Terri
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  Simpson. And while I am a physician, I am not your
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  physician. Before making any changes, especially
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  when on, um, the GLP1 drug, please check with your
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  physician and a registered dietitian.
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  Not with a chiropractor, not with an eastern trained
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  physician. We were distributed by our friends at
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  Simpler media and the Pod God. My good friend,
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  Mr. Evo Terre
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  until next week. Thanks for listening, thanks for
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  subscribing, and thanks for saying the kind words on all
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  of those different places. You'll find me in my podcast.
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  Until then, have a Good week. I'm Dr.
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  Simpson. Goodbye,
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  de Evo.
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  I discovered overnight oats with
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  a little bit of apple sauce or apple
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  juice added to it. It's
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  delicious. You ought to give it a try sometime.
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  I am on board the overnight Oats
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  Ch train. Um, but I hadn't considered putting other
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  stuff into it. Experimentation
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  shall ensue.