hey everybody Welcome Back brand new wellness and weight loss Wednesday show of the week here in the cabal concept I want to bring you five natural foods that mimic the effect of OIC which is a weight loss-based drug it's called the glp or glp one drug I'll share what that is I know a lot of people of course now in the United States and starting to move all over the world are using this specific drug it's not something that we recommend in our practice there are side effects it is not necessarily side effect free like it's led to believe it can cause massive digestive issues gastritis uh all sorts of all sorts of potential side effects now is it okay though some people using it no side effects they're getting great results sure no doubt about that and if someone wants to use it I'm not going to get in their way from using it I just like to say this from a natural health perspective let's exhaust all possibilities first and then as needed if you choose choose to use a medication which OIC is then you can learn about the side effects watch for them if they start to come and then hopefully be able to mitigate as few of those or mitigate as many of them as possible so that's just a philosophy again from someone who's a doctor of naturopathy who preaches drug-free living uh and again if you ever need medication I'm not saying that you can't take it but hopefully it's for life-saving conditions only that way there we can start to to use the best of nature balance our bodies look for underlying root causes and use as many great Whole Foods as we can today I'm going to give you five Whole Foods natural food categories that mimic the effects of OIC now will a drug always be stronger of course no doubt about it but even if you're using it well maybe you can introduce these Foods as well and I'll tell you this people who come off of the medication often gain the weight back so in my opinion again you may want to use all of the natural methodology first look at your metabolism look at your thyroid look at your adrenals look at blood sugar levels fix all of those first before and hopefully you'll never will people in our practice do not need that go on this weight loss drug but the great news is this it's bringing noise it's bringing information and the media attention around what is basically gp1 so glp1 stands for glucagon like peptide now here's the thing people think you can only get it from a medication it's not true it can actually be triggered from certain foods I'm going to go over five of the main ones here today and then I'll do a follow-up show on one specifically but basically what it does is this it is a trigger for insulin sensitivity or insulin secretion so it helps your body pull sugar out of the bloodstream and into the cells where it belongs so that's a big one but it also Works to inhibit glucagon secretion so basically breaking down sugar and using hopefully body fat adapost tissue as a fuel source instead of but one thing that's overlooked and that's because the science isn't great on it yet is that it works as an appetite suppressant so you stay Fuller longer meaning you stay more satiated and some of the foods that I'm going to share with you here today help you stay satiated so that you're not hungry all the time if you're not hungry all the time you don't feel the need to eat as much right and that's one of the biggest things that I've heard from people being on these weight loss drugs they're just no longer hungry so don't eat as much right well what if you could get the appetite suppressant from eating good highquality foods let's take a look at that right now all right and Olympic's not the only one there's mjro there's Wavey there's OIC there is I think one of the ones that's now in the lead is called uh tepati so there there'll be more and more into the future right but we're looking at different type of uh glp based drugs or medications and what I'll do for anybody who wants to go deeper on the physiology of how these drugs actually work or just glps work in the body head on over to Steven cal.com [Music] s3036 and I'll actually link up a nice little Pub metet article on the physiology of gluca glucagon like peptide one and on that page will be a a PubMed abstract and then there'll be a bunch of links below it that you can go deep on the science if you want to learn about it all right so here's what we want to do we want to mimic the effects of something like an OIC and we want to do that through essentially protein fiber and water in a very specific way but before we do that there is one believe it or not that most closely mimics OIC and I want to share that with you first believe it or not it is a fatty acid and it's from monounsaturated fats in olive oil specifically olive oil extra virgin olive oil and in an Ideal World you get organic you get first pressed cold pressed all of those great things so I always talk about olive oil I've talked about its benefits for so long with cardiovascular with blood pressure with diabetes with Alzheimer's with cancer it has olec acid in it a very powerful antioxidant and polyphenol olive oil I know people are starting to talk about it more but it's the thing right it's one of those things that make the Mediterranean diet Nordic diet so efficacious meaning like there's so many studies showing that it's so great for the body well it's a powerful anti-inflammatory but it also helps with with satiation and the release or the the uh opening and so what let me let me uh move back a little bit when you take one of these drugs like OIC It's actually an Agonist it it opens the receptor for the glps and so what it does is basically turns on these receptors like these tolls in the body and says oh okay now we're ready right and now it allows you to actually get the benefits of the insulin blood sugar balancing hor horal effects satiation Etc well olive oil helps to do that how much olive oil most people about 2 tablespoons once or twice a day so two tablespoons at lunch two tablespoons at dinner fantastic you get a lot of benefits there now they're not without calories right it's about 130 calories per tablespoon of olive oil so just take that into consideration because over eating calories in General will cause weight gain so if you do T 2 tablespoons of olive oil it is 260 calories so if you do that twice a day you're at 520 calories just in olive oil so keep in mind depending on how many calories you can eat for the day you might just do two tablespoons of olive oil total per day but I wanted to lead with that one olive oil single best glp mimicker all right the next is healthy fats in general I'm going to give you the specific healthy fats some of these though actually contain fiber as well so if you get healthy fats plus the fiber leads to great satiation avocado is your number one so besides olive oil avocado is now the number one in healthy fats besides olive oil all right avoc olive oil comes first why avocado contains fiber water and healthy fats so it is a phenomenal food that you can add to let's say an alternating meal so maybe you do olive oil at dinner and maybe you do avocado at lunch great way to get the effects of both right so nice and satiated under healthy fats walnuts macadamia nuts they can be fantastic as well satiation blood sugar balancing and chia seeds another great one as a Prebiotic for the gut uh good fiber right good healthy fat a lot of Omega-3s in there too okay so next we're going to go with proteins why proteins proteins are going to help stabilize hunger satiation glucose all right specifically in eggs so again I'm just I like to stay unbiased the research has shown eggs seem to best mimic the effects of these glp1 drugs and levels so when we get eggs in the body sure we're getting choline we're getting zinc we're getting our B12 our B vitamins all these great things seems to work fantastic now let's say you're more plant-based legumes beans and legumes why there's protein which is great Prebiotic fiber for the gut but second there there's a lot of I said Prebiotic fiber which is correct so the the good bacteria but there's a lot of fiber which leads to satiation so people that ate at half a cup to one cup of beans and legumes per day were more satiated better overall glucose levels blood pressure level blood pressure levels healthy cholesterol levels so really nice to be able to add in maybe do a plant-based lunch half a cup you got to work your way up you can't just eat a cup of beans if you've never eaten beans before you might have a lot of uh gastric based issues so start small work your way up all right the next one is fermentable fibers I'm going to be doing a whole show in this because I like to keep my shows around 12 to 15 minutes for you and the reason is hopefully you consume it on a daily basis there's a new topic literally every day about your health and wellness so I want to do a separate show in this but specifically oats and Rye so oats and Rye in terms of whole grains have been shown to give you and mimic the effects of something like an OIC because they better regulate appetites they slow down digestion and they increase feelings of fullness but they have one other thing and this is being studied right now and I won't bring a whole show to you on it beta glucans so the beta glucans in the oats and rye and even Barley have been shown to improve guts bacteria as well as feelings of satiation at the meal that you're eating and for the rest of the day and that's why I want to bring it because it get a phenomenal what they call um well you you'll see it's called second meal effect and it's actually what happens the rest of the day so I'm going to give you specific strategies to add this in all right the last one number five and I do have a bonus for you but number five are berries berries made the list because they're low in calories high in fiber and lots of water so they give you a little bit of the sweet taste so you think oh I satisfied the sweet taste they have fiber slows the digestion down so you don't Spike blood sugar and they're high in water which can fill you up so great way to stay satiated there as well the bonus one for today is apple cider vinegar should be raw but raw apple cider vinegar has been shown to help with blood sugar balance satiation and any anti-inflammatory based effects so when you take one tablespoon to 2 tablesp maximum in 6 to 8 ounces of room temperature water at a meal and you're just sipping it you don't want to drink a lot of water at a meal 30 minutes before a meal or an hour post meal you can consume some water but just a little bit just to get the food down that apple cider vinegar can help to balance what are called postp perenial blood sugar levels they don't let the blood sugar get too high balance things out and also since it's acidic going in it is vinegar it helps with digestion something maybe to look at something maybe to try it's really with protein based meals you don't necessarily mix vinegar and fruit that's not something you would like to do you don't mix it with a smoothie but if you're having a protein that vinegar could help with that digestion as well so hopefully this was helpful again if you can go natural first run the stress M metabolism test to find out what's going on with your hormones cortisol levels thyroid vitamin D insulin all those things uh then begin to work in exercise and nutrition and any protocol that you may need and you always have these drugs they're always there try to go natural first balance things out I think you'll be successful no doubt about it like many people in our practice and uh and you'll be happy you did no side effects from being natural that's for sure all the labs we run all the protocols are at Steven cal.com SL shop that'll take you right over to equal lifee uh any questions let us know in the comments and of course if you found the show helpful do feel free to share it with anyone you believe a good serve take care bud I appreciate you take care thanks so much for tuning into Today's Show before you go don't forget to hit that subscribe button I want to make sure that you're getting our daily content not missing out on anything functional medicine Wellness weight gain weight loss anti-aging living longer stronger and all of the most Cutting Edge research and if there's any topics you want to hear feel free to leave them in the comments below take care