5 ways to naturally boost the 'Ozempic Effect' | Jason Fung

today we're going to talk about the incretin hormones which is the mechanism by which OIC helps people lose weight but we're going to discuss natural ways to boost the levels of these incron to help you with weight loss and it's coming right [Music] up the amount of body fat that we carry is regulated much like a thermostat that is when the amount of body fat goes too high then our body actually uh secretes hormones to bring it back down to normal it's really not based on calories it's based on hormones such as insulin which is

what we talked about in my book the Obesity code now insulin is a hormone that raises that uh body fat thermostat so that you carry more body fat but there are also hormones that bring it back down and the incretins are one of those groups of hormones of which there's several but the main ones are GP and Gip and these are the hormones that the various weight loss drugs that have been quite successful recently such as OIC and munaro they affect these hormones in the case of OIC gp1 and in the case of munaro both

Gip and gp1 the amount of body fat we carry is tightly regulated we don't want too little because then we wouldn't have any stores of calories and we don't want too much because then that that's going to make us slow it's going to be harder to catch food it's going to be harder to run away from predators and so on so the anchor tins have several important jobs one is to tell us when to stop eating by making us full the second big job is to tell us when we should eat again by keeping us

full so incron tell us to stop eating and when to start eating again so how does it do this there are two main mechanisms the first is that it slows gastric emptying so when you eat a meal there's more on that meal then you can process all at once so the stomach acts like a uh holding tank it it it turns it it mixes with stomach acid it starts the process of digesting but then it slowly releases its content into the small intestines so that the small intestines don't get overloaded with this big meal all

that once so over the period of a few hours it's going to release it slowly the small intestine then has time to absorb it properly by slowing this gastric emptying what the um ingredents do is slow down the glucose Spike so that the glucose rise is much slower and more steady if the stomach is not emptying as quickly it's going to stay distended for longer there are stretch receptors Within in the stomach that tell the body hey the stomach is full you should stop eating so this is a very important mechanism to tell us to

stop eating and because it stays uh it stays full for longer we delay the next meal naturally the second big effect is in the brain and the appetite is controlled mainly in the area of the brain called the hypothalamus the uh ingrin are secreted by the intestinal cells and they have to go into the bloodstream where they cross the bloodb brain barrier and then they act at something called the circum ventricular organ which is an area in the brain that is leaky uh in terms of the blood brain barrier so that the um incens can

cross over from the peripheral circulation into the central nervous system and then it has its effect and then it also acts at the so-called area of prosta which causes nausea and this accounts a lot of the side effects that we see with these weight loss medications which is that they stop appetite but they also cause a lot of nauseum vomiting it's not really a side effect because that's really the way that these work so if we want to increase intin without taking OIC how can we do it first you can try eating more dietary fat

the intin may play a big role in that several Studies have shown for example this one that that uh if you take carbohydrates as opposed to dietary fat then the increase in the incron is much lower in this study for example they looked at soup and they uh paired it either with 50 gram of carbohydrates or butter or olive oil and they measured how high the glp1 uh spiked afterwards and they also looked at GP um but you can see that both types of dietary fat really raise the incron much higher the glp1 a very

similar study in 2007 showed that if you replace carbohydrates with fat you get the same expected decrease in insulin which is good because insulin drives uh the storage of fat but you also get this higher level of glp1 the second way eat more protein and again it's already well known that eating higher protein leads to Greater satiety for example if you eat a s versus if you eat uh cookies or drink pop for example you know you feel more full this study in 2006 looked at the effect of a 30% protein diet versus a 10%

protein diet which conforms to the recommended daily allowance or RDA guidelin so it's not a low protein diet it's an adequate protein diet but you see that the lower protein diet led to Greater hunger and this may be related to the G P effect the higher protein leads to higher glp which leads to less hunger because that's the effect that's a society hormone and different types of proteins may have different glp effects as well so Branch chain amino acids such as found in Dairy may actually have a higher glp effect so that's why eating more

of those may be very beneficial number three eat more fiber a lot of carbohy hydrates that are unprocessed come with a lot of fiber this is a type of resistant starch and you might want to check my previous video on resistant starches and the five different types but fiber is one of those types and it doesn't get digested or absorbed so this fiber reaches the colon and where there it gets fermented by the gut microbiome to short chain fatty acids or scfa and these are things like acetate berate propionate and these interact with free fatty

acid receptors 2 and three to boost glp secretion so again if you eat more fiber you're getting a bit of a double whammy effect that is the fiber is going to be bulkier so therefore it's going to increase those stretch receptors in the stomach it's harder for the fiber to go through it doesn't go through as quickly for example as white flour which is going to go directly through the small intestines directly into the bloodstream shoot up that GL glucose the fiber is bigger it's uh bulkier it's harder to move physically so it's going to

slow things right down and then it's going to increase a TIY by the time it gets to the colon number four try bitter Foods bitter foods are very interesting because we have bitter taste receptors on our tongue and You' think that people would naturally avoid these bitter foods but there's a lot of people who really love bitter melon and bitter gourd for example they're very traditional foods and in fact a lot of people use them in traditional medicine for the treatment of type 2 diabetes and it turns out that these bitter taste receptors May activate

incron uh this study for example in bitter GD found not only a profound blood glucose lowering effect but also significantly raises glp which may be responsible for this anti glycemic effect and of course that's exactly how OIC works for the treatment of type two diabetes as well and the bitter Foods may be doing the same thing number five curman so this is found in turmeric and found in many curries and again it's very used traditionally for the treatment of type 2 diabetes but turns out that this uh spice also has a very significant glp effect

so because it increases glp it has a natural effect to decrease satiety and there for uh the the the glycemic index tends to be lower and that may be a real benefit so those are five ways in which you can hack the incretin hormones to your benefit eat more dietary fat eat more dietary protein number three eat fiber number four bitter foods and number five cerine I hope that helps I hope you learned something if you did hit that like button and I'll see you next time