Naturally Produce the "Ozempic Effect" (7 foods that trigger GLP-1)

If you've been curious about Ozempic, here's something that most people don't know. Your body already naturally secretes its own GLP1 hormone. This is basically the hormone that Ozempic mimics. Now, this hormone helps to control appetite and cravings and blood sugar. Now, when you learn how to activate this system naturally, you can support your metabolism without relying on medications alone. Now, today I'm going to break down the seven most effective natural GLP1 alternatives to help you activate these pathways ways through your gut and microbiome. No medications needed. Now if you are new Here, I am Dr. Ashley. I am a PhD nutritionist and registered dietitian. I'm also the owner and founder of PhD Weight Loss and Nutrition where we have helped over 11000 people drop more than 480000 pounds nationwide. My goal with this channel is to give you the information you need that can help support your body, your metabolism, your overall wellness in a way that feels clear and simple and doable. Okay, so, so what is GLP1? GLP1 is a hormone that is made in the gut. It helps your body control hunger and cravings. It helps to tell your brain that you are full. So you get that signal, okay, stop eating. It helps to keep your blood sugar stable and was actually utilized first as a type 2 diabetic medication. It also has been shown to reduce inflammation and support metabolic flexibility. Ozempic mimics GLP1. Now, you can activate this GLP1 system through food, through movement, and through really good gut health. Today I'm going to talk about these specific things that you can do to support those natural ways to increase GLP1. And this is exactly what we do at PhD weight loss. Natural alternative 1 is more fiber and resistant starch. Fiber and resistant starch. This specific combo helps to feed the good gut bacteria and signal your gut to release more GLP1. I want you to think of it like fertilizer for your microbiome. You, your microbiome is key to success when we talk about sustainable weight loss and GLP1 levels. So the best foods are chia seeds or Zen basil seeds, raw carrots or raw beets. Berries have some good fiber in them as well. Asparagus has some good resistant starch, green plantains as well. These are going to be your best bet. Kind of lower sugar, higher fiber types of resistant starch combos. When you pair these together, you're going to feel fuller, longer. It's going to help to stabilize blood sugar and reduce cravings. Naturally, natural GLP1 alternative number two is protein timing and distribution throughout the day. Protein tells your gut to release satiety fullness hormones, including GLP1, which we've been talking about and PYY together. These slow digestion so your blood sugar stays steady. Think about when you eat a steak. It's going to stay in your gut much longer and tell your brain that you've been fed and that you're full. Much better than if you were to, for example, drink a glass of apple juice. So here's what you can do. Eat prote at each meal. Aim for about 30 to 40 grams of high quality protein, ideally coming from animal protein sources. For most adults this is going to be helpful and you want to spread it throughout the day. So 30 to 40 grams at breakfast, at lunch and then maybe a little bit more at dinner. Depending upon your body size, you're going to find that you have fewer afternoon cravings, you're going to have more balanced appetite, you're going to have better blood sugar control and you're going to find that you get clearer signals that you're hungry or that you've been fed throughout the day and it's going to feel so good. Natural alternative number three is strength training. Remember that muscle acts like this glucose sponge. It soaks up sugar from your bloodstream. So this means the more muscle that you have, the more sugar your body can pull out of the bloodstream, which helps your GLP1 system work better. So the best bet is going to be to lift something heavy. Resistance train, lift your body weight. Yoga not going to cut it. We need to overload the muscles. Ideally, if you could do two to three strength to training sessions per week, incorporate some squats or lunges, some push ups, some kind of weights or bands, anything you can do to overload the muscle. The benefits here are going to be better insulin sensitivity, less insulin resistance, less hunger swings and much more stable energy. Natural GLP1 alternative number four are to include polyphenol rich foods. The reason why is because these polyphenols are plant compounds that help to activate GLP1 and support gut health. I'm talking about your colorful fruits and vegg. Think berries. I really love berries. Strawberries, blueberries, blackberries, raspberries. They have more fiber, less sugar. All those colors, those bright vibrant colors are those polyphenols and antioxidants. Green tea, dark cacao, like 70 to 85% cacao or more red and purple grapes. Not my favorite because they have such a high sugar load, but okay. If you were to combine a few of those with your high quality protein. But berries are going to be better than that. Pomegranate specifically with the seed because then you get the fiber. Olive oil extra virgin first. Cold pressed olive oil actually has a great level of polyphenol in it. From these compounds, you're going to have less inflammation, better microbiome diversity and stronger appetite signals. Again, knowing more clearly when you're hungry and when you're full. Natural GLP alternative number five is GLP1 gut longevity plus. This is a supplement that I newly crafted and designed specifically for folks who are on on a weight loss journey and they want to support healthy aging and a healthy metabolism. So this product was designed to boost your GLP1 levels, to support gut barrier integrity, which means less inflammation and better digestion, to promote a diverse microbiome specifically that's going to support GLP1 secretions and to activate cellular longevity pathways to support healthy aging. So I'm going to break down what I put in this supplement. I'm so super excited if you can't tell. So one is Iriomen erioman, comes from lemon. Now it's a citrus flavonoid that in human studies has been shown to Increase your natural GLP1 secretions, to improve insulin sensitivity and to support balanced blood sugar levels. I also included resveratrol and grape seed extract. These are two very potent and powerful antioxidants. They activate specific pathways that help to promote longevity, specifically SIRT1, which is basically your body's longevity switch, which they help to reduce inflammation. They support your mitochondria, which is the powerhouse of your cells. It's where all your energy in your body is created and they also help to feed beneficial gut bacteria. And then what I did was I added the most powerful gut bacteria that supports GLP1 pathways. This probiotic is called Akkermansia. It is this breakthrough probiotic linked to stronger gut lining, increased GLP1 activity, better metabolic flexibility and improved fasting glucose. So if you've got blood glucose issues, Pre diabetes, type 2 or type 1 diabetes, insulin resistance, this is a super powerful probiotic. And a lot of people actually don't have enough Akkermansia in there, especially after dieting or stress or antibiotics. I have been on this journey recently where I have had to take three different types of antibiotics for this darn sinus infection. And I did a GI map which is basically a study that looks at what your gut bacteria is like. And after the antibiotics, it wiped out the Akkermansia. In here. And so I actually am taking this supplement not just because it's amazing, but because after antibiotics you really do need specific support and Akkermansia is one of them. Now, the formula of all of these ingredients together, Resveratrol, grapeseed extract and the Akkermansia probiotic. Each ingredient supports different pathways that help to regulate your hunger, your fullness, your blood sugar inflammation and gut intake integrity. So together they make up one of the strongest natural GLP1 alternatives available. Now, if you think this GLP1 gut longevity plus supplement will be beneficial to you and you want to check it out and give it a try, just head over to the description, click the link for Dr. Ashley Wellness. There should be a discount code Ashley10 in there for you and go check it out. Put that discount code in there when you check out and let me know what you think. Super excited for you to give it a try. All right, natural GLP1 alternative number six is balance your meals so that you can have glycemic control. When blood sugar is stable, your GLP rhythm is going to be more stable as well. When blood sugar spikes and when it crashes, your appetite hormones get very confused. Thus so does your brain. Therefore also does your eating habits, right? You're like you've just finished a meal and you're standing in front of the fridge with it open thinking, what can I eat and why am I standing here? So you want to make sure that you have these foods in a specific combination always on your plate during your meals and during your snacks. Protein, healthy fats, non starchy veggies, and smarter carbs. One thing you can do to support better blood sugar control is the order that you eat. So for example, if you want to reduce post meal blood glucose spikes, if you want to decrease carb cravings and support more of a predictable appetite, you're going to eat your protein and your veggies first and then you would eat your carbohydrates. That's going to be the protein and your veggies, some healthy fats and then your carbs. You can also have about 1 to 2 tablespoons of apple cider vinegar, maybe 30 minutes to 15 minutes before your meal. And that can also help to stabilize your blood sugar levels. All right, and lastly, natural GLP1 alternative number seven is an early eating window and meal timing. The reason why this works is because your GLP1 response is naturally stronger earlier in the day. Eating earlier can help your hunger hormones stay pretty balanced. What I mean by this is less nighttime snacking which will result in better blood sugar control, better sleep and more stable appetite. So if you can, try shifting your meals a little bit earlier, if you can. So maybe you're going to eat your first meal of the day around 8 to 9am you're going to have lunch at noon, you're going to have a snack at three, and then maybe your last meal of the day is around 5 to 6pm And a really, really great goal is to get 12 hours between your dinner meal and your next meal of the day. So what I mean by this is if you finish eating by about 7, then you're not going to eat until about 7 the next day. And if you follow the timing that I provided, you actually have about 14 hours between your last meal and your first meal of the day. Now, I'm of the belief that our body is always working for us. It never makes a mistake. It might not feel like. It might feel like it is fighting against you, but it's not. It's doing this for a reason. It's trying to communicate with you through signals like hunger and fullness and energy. And when you support these systems, naturally, they respond pretty darn quickly. Now, I hope this was helpful to you. If you have any questions about any of these alternatives that we talked about or about GLP1s or what you should eat for breakfast or lunch or dinner, please drop those comments below. And I will be here for you and will help you as much as I possibly can. Make sure you subscribe so you never miss a video and I'll see you next time.