GLP-1, Ozempic: Science and Hacks You MUST Know

so science is always discovering these really cool little things that we can do to naturally increase our glp1 and what I want you to take away from this episode today is that if you are on one of these medications really look into your protein intake lift weights make sure you're not losing too much muscle mass and then for everybody else learn all of these hacks that are going to be helping us keep our satiety levels higher so we can feel better have fewer cravings [Music] [Music] hello angels and welcome to the glucose guess show I'm

so happy that you're here my name is Jesse chusp I'm a biochemist and I'm obsessed with Making Science fun and easy to understand for all of us so today we're going to talk about a very hot topic glp1 drugs you may have heard of them they have become very popular about one in every eight people in the US have tried one of these from people with diabetes to celebrities originally they were used as type 2 diabetes medications and now they're used mostly As weight loss drugs actually so I wanted to talk about them because actually

when I dove into the science I found out some really fascinating things that these drugs have to teach us and those fascinating things have to do with satiety how eating in different ways can make us feel differently how they're connected to glucose and basically we have a lot of cool stuff to learn from them so I'm excited to Deep dive into this topic today think about the last time you had a really big meal and then your Aunt Sophie says Hey Jesse have another slice of pumpkin pie and you're like no aun Sophie I literally

cannot eat anything else anymore I'm so full you know the feeling that is the feeling of satiety and it's a really important feeling because it tells us that we've eaten enough it's a very natural feeling now these drugs these glp1 drugs they target specifically that feeling of satiety and they increase it in our bodies so let's Deep dive scientifically into what's actually going on in your body to make you feel this feeling of satiety let me go over to my computer to show you guys something so we have these little cells in our body called

L cells the complicated name for them is enteroendocrine L cells they're just lining your gut your stomach and your intestine and they're just hanging out there just kind of floating around not much is happening but they sense when you've eaten food these cells in your digestive tract sense when food has come down from your mouth into your intestines and into your gut and then what happens well these little cells in response to you eating food they produce a molecule called glp1 which is what we're talking about today and so whatever you eat maybe some pasta

maybe a chicken salad maybe I don't know noodles and maybe it's an applesauce whatever you eat these cells feel it they feel the food and they release this glp1 so we say glp1 the real fancy scientific name of this molecule is glucagon like peptide one we just call it glp1 cuz who wants to say that okay and here's the deal glp1 is responsible for reducing your appetite glp one is going to tell different systems different parts of your body that you've eaten enough that you don't need to eat another slice of pecan pie or another

big bowl of chocolate mousse or another pot of chocolate ice cream but I digress basically glp1 is here to tell you that you can stop eating and this is very important of [Music] course time for a quick break to tell you about the supplements I have developed anti-spike formula now listen in my years of research I've understood one key thing keeping our glucose levels steady is the foundation of physical and mental health no question and if I could only take one supplement for the rest of my life to help me reduce my glucose spikes and

keep my glucose level steady it would be anti-spike formula I created anti-spike with two really powerful natural plant molecules in it the first one is mury leaf extract and listen to this in a review study of 12 randomized clinical trials on over 600 people scientists found that M leaf extract significantly reduces our glucose spikes after a meal by up to 40% it also significantly reduces our insulin Spike after a meal by up to 40% and it reduces our fasting glucose levels by 8 milligrams per deciliter after just two months so this molecule from Mur Leaf

reduces the absorption of glucose in our bloodstream it actually slows down how quickly starches turn to glucose in our bloodstream therefore creating a massive reduction in the glucose Spike of our meal the second main molecule in anti-spike Formula is a molecule from lemon called aroc citrine it's the molecule that makes lemons yellow but it also has a really cool effect on our gut it basically helps our guts produce more glp1 clinical trials show us that glp1 production increases by 177% after just two months of taking it and this is great for two reasons one more

glp1 means fewer cravings and a more regulated appetite so we're not hungry all the time like before and two more glp1 means healthier glucose levels I take two capsules of anti-spike formula every single day before the meal of my day highest in carbs and sugars so go to antis spike.com to see all the science behind these ingredients to see testimonials from thousands of people who've tried it and to order your own anti-spike formula bottle and try it for yourself and so it does this in a few ways glp1 slows down how quickly food is moving

from your stomach into your intestine and it also distends your stomach means it increases your stomach size and this makes you feel full another thing that glp1 does is it signals to your hypothalamus it's a little gland just above the roof of your mouth and it's connected to your brain gp1 tells your hypothalamus that you've eaten enough and boom your brain is now getting the message that there's a bunch of food down there and that it doesn't need to tell you to eat anymore now what's really interesting and got me really fired up about this

science is that it's not just about how much you eat it's not just about eating more and jap1 increases more the way that you eat is going to produce more or less gp1 more on that later I'll get to those hacks if you can't wait and you want to download the hacks right now they're in the description of this video hacks to increase gel P1 naturally so normally at rest you always have a little bit of gel P1 circulating in your body and after you eat this amount of glp1 doubles or triples and scientists have

done a lot of research to try to see how quickly after a meal does the peak of your gel pean happen and they say it's about 45 minutes to 60 minutes after eating that the amount of gelan in your body is going to have increased and then it's going to come back down and at that point you may start to feel a bit hungrier again so it's a cycle it's really just a curve you eat gel1 increases and then over time it comes back down this is normal this is a natural part of our human

biology these new drugs didn't invent glp1 gp1 has always been around and has always been part of a well functioning body and brain so another important thing that gp1 does is it helps your body deal with carbs and as you know maybe you've seen it from my other videos carbs are things like bread pasta rice potatoes or anything sweet from a banana to a cake so gp1 also tells your body hey body there's carbs in here we need to manage them and in order to manage those carbs gelp one helps your body secrete insulin very

important hormone that takes all of the excess carbs that you've just eaten and puts them away into different storage units in your body again part of a normal functioning metabolism good stuff we love it so this is where it gets really interesting scientists at Pharma companies were like hey gp1 is a very interesting molecule that does some very interesting stuff what would happen if we gave somebody a huge amount of glp1 artificially either through an injection or through a pill that you take what would happen they thought and so they tested this and the first

impact they saw is that these medications actually helped people with type 2 diabetes reduce use their glucose levels because as I just explained gilon helps your body put away a bunch of extra glucose that you have floating around and that was the primary use but a sort of side effect that scientists discovered about these medications is the complete and utter obliteration of hunger so essentially when you give your body artificially a very high dose of glp1 You're simply not hungry anymore because gp1 Cuts appetite completely so you're constantly in a state of your body thinking

that you just had a massive meal and so you're not hungry and this is what has made these drugs really popular recently is that people are turning for them as a way to suppress completely their hunger now there's a question that I haven't been able to answer in my research I was wondering okay by how much exactly do these drugs increase glp1 and specifically how much more do they activate the gp1 receptors basically the drugs have a few different ways of working some are gp1 agonists some are gp1 analoges but I really couldn't find uh

the answer online and in study so if anybody knows by how much precisely these drugs increase the glp1 like activity in the body I'd be super interested for example in humans are fasting normal concentration of total glp1 is typically in the range of 5 to 10 pickle Mo per liter and can increase up to 40 pickle Mo per liter in response to a meal so with these drugs those numbers are much much higher but again haven't been able to find the exact number so if anybody knows please comment because I actually really want to know

it's weird that I couldn't find it anyway so we're in a situation where these drugs are quite necessary in a way because of the toxic food landscape that we live in people are now taking drugs to completely zap their appetite so that they don't get tempted to eat the food around them because that food is making them sick I just find this to be quite a crazy situation that We've Ended up in imagine if the water in our Taps was so toxic that Pharma companies had to create a drug to make us not thirsty so

that we wouldn't drink the toxic water that's kind of what's happening with these medications the food is making us sick is giving us type two diabetes so people are taking these drugs to just not eat that toxic food but I think we sort of lose sight a little bit of how we got here in the first place which is the food that we eat today is not healthy food most of us are consuming Ultra processed foods with so many refined carbohydrates and sugars and those are making us sick so there is an appeal of these

drugs for people with type two diabetes in particular because there's this sort of belief that type two diabetes is a condition that cannot be reversed that you need medication to help you that's not true if you're able and if you have the capacity and the budget to be able to change what you're eating you can reverse type two diabetes with food and that's what my hacks teach Link in the description of this episode if you want those hacks that can help you put your type two diabetes into remission with simple food changes okay so let's

discuss the side effects of these medications are there side effects yes and I want to make sure that people know about this main one which is really key so people are taking these drugs now for weight loss okay they don't have diabetes they just want to lose weight the thing is these medications don't just make you lose fat they cut your hunger okay and you lose tissue from everywhere in your body not just fat Mass but also importantly muscle mass and by the way this will happen with any diet that you're on if you drastically

reduce how much you're eating but it's important to understand that you're not just losing fat okay the studies say that up to 30% of the weight lost actually comes from your muscle and you might feel like oh well I don't care well you should care because once you stop taking these medications if you gain the weight back which is happening in a lot of cases in most cases actually what does it say here in the study it says one year after withdrawal of one of these drugs participants regained 2third of their prior weight loss and

this is one of from one of the manufacturers of these medications so people on average regain 2third of the weight that they've lost but and here's the key the weight that you gain back is pure fat so you might end up in a situation where you've lost a lot of weight you've lost fat and muscle and then you just regain fat so you end up in a situation where you just lost a bunch of muscle and now you have all this fat Mass which is not very healthy we need muscle for longevity we need muscle

to stay healthy to help our metabolism to ward off diseases having muscle mass is really really really important so that's something you absolutely have to know about these medications so if you or if someone you know isn't one of these drugs it's super key to maintain your muscle mass as you're on them okay so lift weights yes females also we should all lift weights lift weights three times a week heavy weights and most importantly eat enough protein we are all completely under protein we need to be eating about one gram of protein per pound of

body weight per day that is a lot more protein than you think basically if you're 150 lbs you should be eating 150 grams of protein a day and one egg is not even eight grams of protein so you need to be eating the equivalent of like 20 eggs a day okay just to be able to maintain your muscle mass and build some if you want more info on protein in the description of this episode I have a really handy PDF you can download to measure calculate how much protein you should be having every single day

and then a little handy table of different common foods and how much protein they have in them so I highly highly recommend whether or not you're on one of these medications by the way to look at this because it's so so key to feel amazing and age in good health [Music] you guys know I've been doing my glucose hacks religiously they are the foundation of my dietary habits but adding the molecules and anti Spike has really allowed me to get to the next level in a few areas one bloating I didn't even know that I

would get bloated with anti- Spike I'm like oh I used to get bloated I feel so much better now two energy levels super consistent Eagle Energy all day and three cravings for sugar I love sugar I want to eat chocolate all the time and anti- Spike has given me a feeling of having a total superpower when it comes to my sugar Cravings I don't feel controlled by them anymore at all it's truly amazing and I know that these natural molecules are going to help my long-term fasting glucose and fasting insulin levels which is so key

to physical and mental health and to healthy aging so go to antis spike.com to see all the science behind these ingredients to see testimonials from thousands of people who've tried it and to order your own anti-spike formula bottle and try it for yourself okay okay so we talked about the medications but I said at the beginning that one of the reasons I was so interested in this topic is because natural ways to increase our glp1 are actually super interesting like who doesn't want to naturally feel Fuller for longer who doesn't want to naturally have healthier

glucose levels and that is what we're going to get into right now the first thing to do if you want to naturally increase your glp1 is to eat your food in the right order so this is a key hack that I've shared to manage your glucose levels um and it turns out the scientific studies show us it also helps your body increase glp1 production by up to 38% you can increase gp1 that is produced by your little L cells by up to 38% simply by eating your food in the right order so let me explain

exactly what's going on with this hack so in your stomach if during a meal you eat your food in the wrong order meaning you eat all of your carbs first so that's your bread pasta rice potatoes sugars well then all of the glucose molecules in those carbs are going to arrive into your bloodstream very very quickly causing a big glucose Spike and also a smaller release of glp1 now if you eat your food in the right order which is veggies first very key then proteins and fats when it's easy by the way you don't have

to freak out about this and then fast during the meal your carbs so your starches like your pasta your rice and then your sugars the glucose molecules in those carbs are going to arrive into your bloodstream much more slowly because they're being slowed down by the other foods that are already there and also by eating your fiber first and your protein next you're also going to increase the gel P1 production by your little L cells by up to 38% so it's really cool to me to see that a hack that I've been using for so

many years to help help balance our glucose levels also Keeps Us feeling full by this glp1 process that we Now understand so as you can see on this graph from one of the studies the scientists have measured the amount of glp1 in a person's body whether they're eating their carbs first which is the bottom line or whether they're eating their carbs last but overall same exact amount of carbs same volume same meal same food same ingredients the only thing that changes is the order in which the person is eating and as you can see when

a person eats their carbs first the amount of glp1 is smaller and when a person eats their carbs less the amount of gp1 is higher so this is just another public service announcement that eating your food in the right order when it's easy is a really helpful way to not only manage your glucose levels but also reduce your feeling of constant hunger and now we understand that also because of having more glp1 by eating your food in the right order while this gel P1 is also going to help your body put away those excess glucose

molecules more quickly into storage units therefore reducing the glucose Spike so it's just like a very happy family very happy situation so when you can when it's easy and again don't stress out about this I think this is one of the main problems I see with this hack is that people think they should be you know separating out their sandwich and having the salad first and the sandwich and then the carbs last when it's easy eat your food in the right order but if you're having a mixed dish don't even worry about it another thing

you can do when this hack feels complicated is simply keep the principle in mind of having veggies first so add a little plate of veggies to the beginning of your meal super easy and then eat whatever you're going to eat okay another hack chewing who knew yes so when you chew your food instead of drinking your food or instead of just swallowing it a whole when you're super hungry if you spend some time chewing your food you're going to be releasing more glp1 so that's a good one so chew your food kids chew your Foods

okay now in the supplement world is there any cool supplements that we can take to increase our glp1 naturally the best thing to take is actually this really special weird molecule that comes from lemons who knew lemons so lemons as you all know are yellow duh and what gives lemons what gives lemons what gives lemons that's a weird sentence what gives lemons their yellow color is this tiny little molecule called aroc citrine and this is actually a really powerful antioxidant which it turns out if you give your body enough of it will increase the amount

of naturally produced glp1 by your little cells by up to 177% after 3 months so I take this every single day aroc citrine the best highest quality of it is in my anti-spike supplements so click the link in the description if you want to add this really special lemon molecule and again help your body manage glucose levels better and also reduce constant hunger so you feel more satiated after eating and that's so key because that also is going to reduce your cravings and we all have way too many Cravings so anything that's going to help

us with that yes I'm signing up anti-spike link in the description so another hack has to do with what exactly we eat and for a long time scientists believed that if we ate carbs that would increase our gilp one levels the most but now it turns out science is kind of the jury is still out we don't really know what we do know is if you add protein to a meal that is mixed so you know if it has like fats and carbs and fibers if you add protein to that meal it is going to

be increasing your gp1 production and specifically there's a specific amino acid in some sources of protein that actually seems to increase gelon the most and this is based on a study done in rats so the amino acid is fenel alanine and Top foods that contain this beef chicken breast pork chops toe food tuna pinto beans milk squash and pumpkin seeds pasta and sweet potatoes and finally the final hack I wanted to share with you today is there is this drink um that is very common in South America called yerba mate from margentina it's this high

caffeine drink made with fermented tea leaves this increases your gp1 as well so science is always discovering these really cool little things that we can do to naturally increase our glp1 and what I want you to take away from this episode today is that if you are on one of these medications really look into your protein intake lift weights make sure you're not losing too much muscle mass and then for everybody else learn all of these hacks that are going to be helping us keep our satiety levels higher so we can feel better have few

Cravings so have a look at the description of this episode for a PDF with all of these natural hacks to increase your gp1 levels and I've learned so much about this cool little molecule and I hope uh that you feel like you know a bit more about it too today thank you so so much I will see you next time see you in the next episode [Music]