Stimulate the natural gut hormones that regulate appetite

Stimulate the natural gut hormones that regulate appetite; it's easier than you may think. Weight loss without drugs is eminently possible.

Disclaimer

It is certainly probable that we would only take medication for any condition when we perceive that we have run out of options; when we no longer have any choice. And that is even more so when the drugs are extremely expensive and have some awful side effects.

The obese know only too well that none of the diets work satisfactorily; they have tried them all and will give a crack at every new glimmer of hope. But the research is unequivocal; only 5% after a year have lost any weight and many have put on.

So desperation sets in. In my native South Africa where obesity is a massive problem especially amongst women, "one in 20 folk are already using or considering these treatments^[1]."

But is it possible instead to stimulate the natural gut hormones that regulate appetite? How effective is it, what is the cost in comparison with GLP-1 drugs and is extreme willpower necessary as with most of the diets? Will we feel constantly hungry?

Short cuts when it comes to health

We should always be open to new and better ways of doing things; but we ought also to weigh if they come at a significant cost. Obviously that could be financial but of course there are many other factors that should be considered. GLP-1 receptor agonists, as these medications are known come with worrying side effects and unintended consequences.

Even more is that any changes that you make, be it dietary or medication you have to follow these guidelines for ever. Can you afford to take these weight loss drugs for decades? Are you willing to accept that the nausea, bloated feeling and bowel changes which plague so many may irritate you for the rest of your life?

The research is unequivocal; don't start unless you are able and willing to take these pills or follow the new lifestyle for ever. Loss and regaining of weight is extremely bad for us; it causes significant loss of muscle, weakness and sets us firmly on the road to frailty.

Make your choice because it's for ever; or not at all.

• Repeated loss and gain of weight
  

What does "GLP-1 receptor agonist" mean?

Firstly what is GLP-1? It stands for "Glucagon Like Peptide 1."

A peptide is a chain of amino acids that in this instance forms a hormone known as GLP-1.

Origin and function of GLP-1

GLP-1 is produced in two places; the L-cells in the small intestine and in a nucleus in the brain upon consumption of food^[2].

It has two functions; firstly it stimulates the production of insulin in the pancreas and inhibits another hormone called glucagon that raises blood glucose.

Together with another hormone called GIP they lower blood glucose; they are known as the "incretins." They also message the brain when we have had enough to eat.

These terms are not important; what is vital to grasp is that there is a complex mechanism in place that controls the levels of glucose in the blood. But when refined carbs and sugar make us insulin-resistant, then the incretin hormones are rendered impotent.

What is a "receptor agonist"?

Receptors of these incretin hormones in the stomach inhibit gastric emptying. This has two important consequences; we feel full sooner and carbs enter the small intestine where they are digested and absorbed more slowly.

An agonist is a supporting substance that binds to these receptors, enhancing their effect; in this instance on blood sugar.

GLP-1 receptor agonist drugs attempt to mimic the same action that whole unrefined foods and exercise have on glucose. They are a shortcut to more stable blood sugars; but at what cost?

Stimulate the natural gut hormones that regulate appetite

Stimulate the natural gut hormones that regulate appetite and blood glucose; it makes more sense than taking very expensive medication with awful side effects.

But can this be done naturally and how does it work?

The first point to acknowledge is that the incretin hormones have historically and naturally worked perfectly well in preventing obesity without medication. What has changed? The arrival of the "industrial diet" that strips the fibre and goodness out of carbs has profoundly damaged human health.

Dietary fibre stimulates the natural gut hormones

The arrival of the so-called industrial diet, the ultra--processed foods that take up about three-quarters of the shelf space in typical grocery stores is what put the spokes in our blood glucose wheels. Today less than 5% of those shopping for food mainly in these hypermarkets are consuming the RDA of fibre; around 35 grams daily, slightly more for men than the ladies.

It is the fibre in our daily food that stimulates the natural gut hormones that regulate blood glucose. Extra protein and fat has a similar effect; and how finely the grains have been milled.

Herein lie two dangers.

1. Extra protein

Those researching longevity have clearly shown that the young and elderly should be consuming more protein; but in the middle years we should not go overboard on the steak, eggs and cheese.

• Longevity diet

High protein shakes belong firmly in the "ultra-processed" three-quarters of our grocery stores. They were the reason that the Look AHEAD diet failed so dismally to show that lifestyle change was beneficial to regulating blood glucose; so badly that the trial had to be abandoned.

But adequate protein taken not in one big meal but in smaller portions through the day are a very important leg on which the wellness stool stands; an egg for breakfast, cheese for lunch and meat or legumes for dinner.

Actually if we plan to dine like a pauper as we should, a small meal at night, then the meat and legumes should probably be consumed rather at lunch.

2. Extra fat

Sugar gets a lot of the blame for the obesity pandemic that is sweeping the planet and killing so many people but that is only a partial truth. Refining of cane and beets began 150 years ago.

It's true that sugar consumption has risen dramatically in the last few decades but what really laid the foundation of badly regulated blood glucose was the recommendations of the McGovern Select Committee in the late 70's. That urged Americans to drastically reduce animal fats and protein; and consume far more starch.

So food companies started putting large amounts of cheap omega-6 seed oils into our choice meals, especially the baked goods; that is highly inflammatory.

• Excessive linoleic acid in sunflower, corn and soybean oil promotes inflammation

One of the great benefits of the Mediterranean and to a lesser extent the Keto diets was to lessen these inflammatory oils in our food. But the research has shown unequivocally that it is turning to more of the fruit fats, from olives and avocados than those of animal origin that enhances health.

• Four distinct ketogeni diets
  

Wholeness and fineness of grains

Whilst the recommendation of the McGovern Committee that Americans turn to more carbs in their diets on paper sounds like good advice, the reality is that whole grains had become very difficult to find; and both corn and wheat flour were being milled extremely finely.

The research is unequivocal; the finer the flour the greater its glycemic effect. Snacks and confectionery baked with finely milled flours and omega-6 rich seed oils provoke highly glycaemic surges and promote inflammation.

Corn on the cob and brown rice

Corn on the cob and brown rice remain the two whole grains that are readily available, though the former is seasonable. But worldwide humans have wholeheartedly taken to the ultra-processed grains that contribute to perceived "mouthfeel" and require little chewing.

That in itself has proved to be a Sword of Damocles; there is a strong association between chewing and the prevention of dementia; one in nine Americans over the age of 65 is now exhibiting distinct signs of Alzheimer's Disease.

Wholegrain sourdough bread

Wholegrain sourdough bread is almost impossible to purchase but it has three distinct benefits; it is higher in protein, particularly some of the more difficult to locate important essential amino acids, fat and metabolites of the bacteria which digest the flour that all stimulate the natural gut hormones that regulate blood glucose.

It's not heavy at all and can be baked in a bread machine, taking only five minutes to add the ingredients; the chief of which is true wholegrain flour which is almost impossible to purchase. Because of the natural oils it has a very limited shelf life once milled.

Aficionados of fine loaves are purchasing their own milling and bread machines; the cost is recouped in no more than a year as compared to purchasing sourdough daily.

• What is the healthiest type of flour?
• An electric flour mill for every baker

A Mockmill 100 and Panasonic bread machine cost about $700; roughly the same as two months of Ozempic.

Exercise to limit raised blood glucose

Exercise after starchy meals is a profoundly important way to stimulate the natural gut hormones that regulate blood glucose; a brisk 10 minute walk would be adequate, especially after supper.

• Take a walk after supper
  

In summary

The decision to stimulate the natural gut hormones that regulate blood glucose and appetite is profound but comes with many challenges, the greatest of which is Time that waiteth for no man.

Investing many hours in locating and producing wholesome food, returning to home-cooked meals and taking time to exercise after starchy dishes is only for those who dread the horrors of the chronic diseases and the menace of typical old age; who hate pain and dislike taking pills.

You are the captain of your health too.

Probiotics and appetite

Natural probiotics fermented simply and easily in your kitchen also have a profound influence on appetite and weight loss; and much else too.

• Weight loss: What is the Microbiome Enhancer Diet?
  

Really it's best to have several but start with kefir; it is the easiest by far, less than five minutes every morning.

• Kefir benefits

Right now we have a glut of chaote squash known as susu in South Africa; it's very soothing for the unhappy tum and so easy to ferment.

• How is sauer-susu made?
  

Stimulate the natural gut hormones that regulate appetite

Stimulate the natural gut hormones that regulate appetite and blood glucose; it makes far more sense than taking very expensive medication with awful side effects.

From the journals

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