🥩 Foods that Increase GLP-1 Levels
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🥩 Hello Meatlings,
Popular medications like Ozempic work as a GLP-1 agonist, meaning it increases signaling in the GLP-1 cascade. Did you know certain foods increase GLP-1 levels naturally? Studies show that eating meat naturally increases GLP-1 signaling in the human body – the exact same pathway that Ozempic targets artificially!
For example, this one… demonstrated that both meat and essential amino acids activate the ERK1/2 pathway to boost GLP-1 release (PMID: 17065399). And this one… in which researchers found that certain fats, animal protein, and other substances like carbachol and gastrin-releasing peptide can increase GLP-1 release (PMID: 11564718).
Gelatin, particularly hydrolyzed gelatin, has been shown to increase GLP-1 levels, a hormone crucial in regulating blood sugar and promoting satiety (PMID: 18319637).
According to a 2016 research review, eggs are a rich source of protein and monounsaturated fats, which can play a role in GLP-1 secretion. Additional research from 2020 has identified egg whites as particularly beneficial for GLP-1 secretion (release). One study in the 2016 review compared a bagel breakfast with a meal that contained three eggs. The meal containing eggs was associated with lower post-meal blood glucose levels, reduced feelings of hunger, and decreased food intake over the next 24 hours.
Other foods high in fiber, such as avocado, nuts, high-fiber vegetables (broccoli and Brussels sprouts), and high-fiber grains, may also increase GLP-1 levels, as may monounsaturated fats like those found in extra virgin olive oil.
Lastly, metabolites from the microbiome influence GLP-1 release too! Akkermansia muciniphila is a gut commensal known to improve host metabolism. The outer membrane protein Amuc_1100 has been shown to replicate these beneficial effects partially. Here, Yoon et al. (2021) have identified a novel protein (P9) secreted by A. muciniphila that stimulates GLP-1 secretion. Understanding the interplay between the gut microbiome and GLP-1 secretion could lead to new therapeutic strategies for metabolic diseases like type 2 diabetes and obesity.
✌🏻and ribeyes,
Miranda Ebner MS, LN and The Yes2Meat Team
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📰 News & 🔬 Research
🔬 USDA Guidelines Lack Scientific Rigor A paper in the prestigious American Journal of Clinical Nutrition (AJCN) reports that the systematic reviews (SRs) underpinning the current guidelines (2020-2025) are “suboptimal” and of “critically low quality.” The first step of any SR is to do a literature search, where relevant papers are culled from scientific databases. When the researchers tried to replicate the USDA searches, they could not.² They write, “[W]e identified several errors and inconsistencies in the [USDA]³ search strategy and could not reproduce searches within a 10% margin of the original results” (10% is considered generally acceptable).
The result was, in fact, much worse than Bodnaruc et al. report. Their reproduced search yielded 10,201 papers compared to just 3,550 found by the USDA group (duplicates were removed in both searches), a three-fold difference. This enormous discrepancy alone ought to cast serious doubts on the USDA reviews. Learn about the other problems here.
☀️ New research validates the case for personalized vitamin D supplementation An expert review adds to the growing evidence that vitamin D plays a crucial role in heart health—but with an important twist. The research emphasizes that a one-size-fits-all approach to supplementation isn't practical. Instead, we need personalized strategies considering individual baseline vitamin D levels, age, health status, and other risk factors. The study found that while low vitamin D is linked to increased cardiovascular mortality, supplementation benefits vary significantly based on individual factors like baseline deficiency status, comorbid conditions, and even the time of year. The researchers recommend aiming for blood levels between 30-50 ng/mL in high-risk patients, but note that some populations, like those with obesity or heart failure, may need higher doses due to impaired absorption or increased needs. This research reinforces that regularly monitoring vitamin D status and customized supplementation strategies are essential for optimizing cardiovascular health outcomes.
🍦Erythritol (but not allulose) may increase the risk of blood clots A study from Korean researchers found that allulose, a rare sugar with almost zero calories, may be a safer alternative to erythritol for people at risk of dangerous blood clots. The researchers found that while erythritol made blood platelets more likely to clump together in mice fed high-fat diets, allulose had the opposite effect, reducing platelet activation and improving mitochondrial function. This is particularly significant for people with sickle cell disease, who are already prone to forming blood clots that can lead to serious complications. Also possibly those with high lipoprotein(a). The findings also showed that allulose helped restore normal cell energy production by enhancing mitochondrial activity—a benefit not seen with erythritol.
☁️ Microplastics found in clouds may be influencing our weather A concerning new study reveals that microplastics—those ubiquitous fragments from everyday items like clothing and packaging—are now turning up in clouds above mountains. Researchers analyzing cloud samples from Mount Tai in eastern China found these particles had some troubling characteristics. The microplastics, primarily from populated inland areas rather than oceans, tended to be smaller than 100 micrometers and accumulated more lead, mercury, and oxygen on their surfaces when exposed to cloud-like conditions.
Most worryingly, these modified particles could potentially influence cloud formation and affect weather patterns. The researchers found that lower, denser clouds contained higher concentrations of microplastics, suggesting these particles may be actively participating in cloud development. While more research is needed to understand the implications fully, this study highlights yet another way that plastic pollution may be impacting Earth's natural systems in ways we're only beginning to understand. One way we’ve reduced plastic in our lives is buying glass gallon bottles to refill for our humidifiers (instead of plastic containers) and switching our clothing (even athletic) to cotton and linen.
🍶 Fermented Foods Reduce Inflammation/Dietary Fiber Mixed Results Gradually increase fermented foods to 6+ servings daily. One serving = 6oz yogurt/kefir/kombucha, 1/4 cup fermented vegetables, or 2oz brine drinks. Variety matters—participants ate yogurt, kimchi, kefir, kombucha, and other fermented foods. Fermented foods reduced 19 inflammatory markers, increased gut bacteria diversity, and improved immune signaling. The benefits weren't from the food bacteria but positive gut ecosystem changes. A high-fiber diet showed inconsistent benefits.
Keto Diet Extreme Cholesterol Spikes Don't Increase Heart Disease Risk
The Protocol: Photo Credit: Seed Oil Scout
Researchers examined "lean mass hyper-responders" - metabolically healthy individuals who had been on keto diets for an average of 4.7 years. They compared their coronary plaque burden using CT scans against matched controls with normal cholesterol and similar risk factors but 149 mg/dL lower average LDL.
The Result:
No significant difference in coronary plaque burden was found between keto dieters with extremely high LDL (272 mg/dL) and matched controls (123 mg/dL). Even more surprising, there was no correlation between LDL levels and plaque buildup. This challenges the conventional wisdom that high LDL cholesterol always increases heart disease risk, at least in metabolically healthy individuals.
ReThink Meat: A new documentary challenging mainstream dogma about meat
Wild Pastures examines common questions and presents evidence that challenges many common beliefs about meat consumption, health, and sustainability. The eight-part series covers crucial topics like the origins of anti-meat ideology, the science of saturated fat and cholesterol, environmental impacts, and the significant differences between factory-farmed and grass-fed animal products. The series also investigates confusing meat labels, examines the problems with factory farming, and takes an evidence-based look at vegan diets. This series is free on YouTube!
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