← The Dr. Josh Axe Show
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So good, so good, so good.
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more about our sleep, what would we do differently? Would we go to bed at a consistent time or take steps to reduce interruptions to our sleep? With Sleepscore, Apple Watch measures your bedtime consistency, interruptions and sleep duration. Then every morning it combines these factors into an easy to understand score from 1 to 100, so you'll know how to take the quality of your sleep from okay to very high. Know your sleep score with Apple Watch iPhone 11 or later required right now while millions spend $1,000 a month on ozempic shots, some of the most powerful GLP1 boosting compounds on the planet are sitting right in your grocery store for under $10. And GLP1 is the single biggest health story of 2026, expanding past weight loss into heart disease, kidney failure, and addiction. And Stanford just found a molecule that mimics semaglutide's fat without the nausea and muscle loss, but it occurs naturally in food. And today I'm gonna walk you through how to make your own fat loss hormone for free. And I'll teach you the exact foods, supplements and even probiotics that can Turn on your GLP1 receptors support your body, boosting your own GLP1 creation and absorption to support weight loss, to reduce cravings, and to stoke your metabolism. So hey, what if the weight you can't lose and the cravings you can't control and the blood sugar you've learned to live with aren't a willpower problem at all? What if they're a hormone problem and you're one meal away from fixing it? Now today, I'm going to walk you through the science of GLP1, the fat loss hormone your body already makes. So you don't need a pill, you don't need a shot. Your body can make it on its own. And I'm going to teach you the exact form foods that trigger more of it. Plus a brand new stand for discovery that changes everything when it comes to supporting your body's own GLP1 production. All right, so here's the truth. Right now, inside your body, you have a fat loss hormone in GLP1 that your own body can create. Now, the pharmaceutical industry built a $50 billion empire selling a synthetic version, but your gut makes it every time you eat the right food. So here's the key. If you learn how to eat very specific foods, your body can ignite more GLP1. So here's what I'm going to go through today, what GLP1 actually is, and this is your body's built in fat, fat loss and appetite hormone. I'm going to go through how it works at the cellular and organ level. I'm going to go through an amazing Stanford discovery on a natural molecule that actually isn't GLP1, but it mimics semiglutide and can help you get the same results in your body. I'm going to go really beyond weight loss. How supporting your body's own GLP1 production can help you overcome addiction, support heart, health and multiple other organs all. I'll be walking you through the GLP1 foods, and many of them are going to surprise you and also walk you through the protocol that helps you activate GLP1s by tenfold. Now, before I dive into the exact foods and supplements that are going to support your body with GLP1, you need to understand exactly how this works in your body. Because once you see how this hormone actually works, your whole strategy becomes obvious. You're going to know, oh, here's exactly what I should do to support my body in this way. And let's start with the foundation. What GLP1 is, what it does inside your body and why your gut, not a pharmacy, is where the real action happens. And I'm going to walk you through this. Have you ever felt like you're doing everything right? Eating clean, working out, taking all the right supplements, but your body just won't cooperate? Maybe you're tired, you're foggy, you're gaining weight, you can't sleep, and your doctor says you're a labs are normal. Here's the truth. Normal blood work does not mean your body is operating normally. It just means the levels in your blood work look, okay? Not that your cells are actually using them the way they should. It's like using the wrong map and wondering why you're lost. Or putting gas in the tank, but the engine still won't turn over. Because if your cells are inflamed, stressed, or in survival mode, nothing you do will work the way it should. Your body's been whispering for years now. Maybe it's screaming, and you deserve someone who's actually listening. Go to mybloodwork.com and see what your blood work missed, what's really going on beneath the surface. Because you're not crazy. You're not lazy. You're just stuck in a system that was never built to find the problem. It was built to diagnose disease, not restore your health. @mybloodwork.com we'll show you how to finally get your body and. And your life back. Okay, so, number one, the science. So, GLP1 stands for glucagon, like peptide, okay? Now, don't worry about the name, but here's what matters. It's a hormone that your gut releases when you eat, and it acts like a master switch for your metabolism. It does four things, okay? It tells your brain you're full. It helps your body handle blood sugar. It calms inflammation, and it quiets your food cravings. Okay? Now, it really does quiet the food cravings because it tells your body you're full, okay? And it's one hormone. It's four jobs, and every one of them points towards leaner, healthier, calmer body when this happens naturally. So, number one, here's what GLP1 does. It suppresses these signals that your brain sends, saying, you're hungry, right? So basically, it tells your body, hey, you're fully. Number two, it regulates. It triggers insulin when blood sugar rises, and it blocks glucagon. And here's the third thing it does. It protects. It lowers inflammation in your blood vessels, your kidneys, and your brain. And the other thing it does is it rewires your hormonal system in your brain. It dampens cravings for addictive food. Okay? So, you know, you might be craving that bag of chips or bread or more cake, right? It quiets that down. All right, so let me put some numbers on GLP1 and how it works, okay? When it's working on your body, okay, people eat about 40% less without forcing it. And the drug versions have driven roughly 15% body weight loss over 68 weeks. That's about a year and a quarter. People can lose about 15% of their body weight. So if you weigh 150 pounds, you could lose roughly 20 pounds by taking a GLP1 drug. And that's why experts name GLP1 the number one health trend of 2026. Okay, the drugs are just copying what your body already knows how to do. Here's a part that most people never learn when it comes to GLP1, exactly how food becomes a fat loss hormone. Okay? It's a four step chain and it can happen really fast in the body. So here's what happens. You eat, and by the way, this is the natural way, this isn't the drug way, this is the natural way here, you eat fiber, you eat polyphenols, maybe you get some healthy fatty acids. And special cells in your gut wall called L cells detect those nutrients. Then what they do is they release GLP1 into your bloodstream within minutes. And it tells your brain and your pancreas to respond to. So what happens is your appetite drops, your insulin rises and your blood sugar becomes steady. Now, okay, so your body's really smart and it's saying, okay, wow, we've got some polyphenols from blueberries, right? We've got some fiber from flaxseeds, we got some healthy fats here from this piece of salmon I just ate. And your body is saying in your gut, your gut is saying, your second brain. Wow, okay, we've just got what we've been looking for. This is exactly what we needed. Now we can tell the brain, now we can tell the metabolism, hey, we, we're good now. So your appetite drops, your insulin goes to where it should be, your blood sugar becomes steady. By the way, this is also why what you eat at breakfast still shapes your hunger at lunch and dinner. I mean, this is one thing I've told my patients for years. If you're going to change one meal, change breakfast. Okay? If you eat a good breakfast, you go high protein, you go high fiber, you go high nutrients like in polyphenols and vitamins and minerals, your body, it sets the stage to where now you have less cravings for lunch and for dinner, your blood sugar's more steady, your insulin's more balanced if you eat a good breakfast. So that old adage, breakfast is the most important meal of the day, is absolutely true. Now, there was a medical study published in the medical journal Diabetology, okay? This was in 2019, and here's what they found. 70% of overweight adults have a blunted diminished GLP1 response. Okay? So after meals, their body under Produces it. And so it's a primary driver of overeating. So what happens is a lot of people, especially those people that are overweight, what they found in the study is they were eating and they were eating and they were eating, and their body didn't produce GLP1 or very low doses. So it never told the brain, hey, we're full or let's keep blood sugar steady, so we're gonna release again GLP1. So what's happening is the body. And so this is simply because if you are not eating the right type of essential fatty acids and healthy fats, you're not getting the right, you know, nutrient dense foods, high in polyphenols, typically very rich in color. And if you're not getting fiber, your body is not going to produce enough GLP1. So here's why GLP1 matters again, okay? It has to do with one. It affects your metabolic health, right? It cuts your appetite and how much you eat. It triggers insulin, it blocks glucagon, so fat stays stored. And GLP1 slows digestion, so you stay full and it impacts the entire body. It also reduces cardiovascular inflammation, protects your kidneys, and dampens addictive cravings for alcohol, even drugs, and even sugar. Now, I want to show you the discovery that pulls all of this together, okay? And honestly, it's the reason why I wanted to make this episode. For years. The story was simple. If you want these benefits, you take this drug, this GLP1 drug. Now, that story is officially outdated, okay? Researchers have found a natural pathway to the same result, one that sidesteps the very side effects that make people quit GLP1s. And I want to show you exactly what they found. Stanford researchers identified a molecule your own body makes, secreted when you eat specific plant fibers, that activates the exact same GLP1 receptors as semaglutide. Okay? Same target, same effect on appetite and fat. But here's the difference that matters. No nausea, no constipation, and no muscle loss. You already know this if you've watched me talk about this before. GLP1 drugs, you lose more muscle mass, okay? So when you're losing that body fat we talked about, you're losing £20. Half of that might be muscle loss, which, if you lose 10 pounds of muscle, that's aging your body 10 to 20 years. I mean, you are really aggressively aging your body, slowing your metabolism, harming your health. When you take these GLP1 drugs, especially at the higher doses, especially if you're not offsetting them with weight training, and high protein. Now, those effects that we Talked about drive 1 in 5 people off Ozempic within 3 months. Okay? The food based pathway. Here's the thing. Doesn't carry those same side effects because your gut was built for this. And so Stanford researchers identified a molecule your own body makes that is secreted when you eat specific plant fibers. Hear that word again. Fiber. Okay, same target, same effect on appetite and fat. But here's the difference that matters. No nausea, no constipation, and no muscle loss. If you've heard me speak on this Before, Ozempic, WeGovy, GLP1 drugs have those side effects. Constipation, it slows down your detoxification system, muscle loss. Think about this. If you lose 20 pounds, and let's say 8 to 10 pounds of that is muscle, you are damaging your metabolism. You're aging your body 10 to 15 years. Think about that. Did you know that's essentially what's happening when you lose that much muscle? And your muscle also keeps your blood sugar balance. It affects insulin, it reduces inflammation. If you lose muscle, you're losing one of your body's most valuable organs. Those side effects cause 20% to 25% of people on Ozempic to get off within three months. And here's the great news. The food based pathway that starts with fiber in your gut has zero side effects. No constipation, no slow detoxification, no damaging and ruining your metabolism. And this is important because 95% of GLP1 is made in your gut when you eat. As we talked about, number one, fiber. And in addition to fiber, polyphenols and in certain types of essential fatty acids. And what I want to do now is share with you some of the specific foods that most impact and support GLP1 production in your body. So this is going to be diving into food as Medicine for GLP1 production. Hey guys, I'm here with my good friend, Dr. Dave Jockers. In fact, we've been friends for more than 20 years. He runs the podcast the Dr. Dave Jockers from Functional Nutrition podcast. Dr. Dave, tell us a little bit about what your podcast is about. Yeah, absolutely. We dive deep on functional nutrition. Really how to personalize your nutrition plan for better energy, mental clarity, better hormone balance, and we talk a lot about cellular health, mitochondrial function, cell membrane. We do a deep dive on every major nutrition topic and natural health topic. So everything you need right there at your fingertips. Dr. Jocker's Functional Nutrition podcast. I want to encourage you run out and listen to the Dr. Jocker show again, I'm fan of it. I think you will be as well. So here are the top 10 GLP1 activating foods in ranking order. Number one is going to be protein and protein powders, especially whey protein isolate. Okay, now whey protein acts very quickly on your muscles and by the way, this is the ideal protein to take during your workouts. Now if you are sensitive to dairy, you're better off doing something like pea or rice protein. Okay, so if you want to do vegan, that's a better option. There's but whey protein the best. While you're working out for supporting GLP1 over the long game, let's say for instance, before you go to bed in the evening, if you want to keep your metabolism going and GLP1 up longer, doing caseings from something like cottage cheese is probably the best option. Number two are eggs, especially the egg whites. High in albumin, high in protein. These are great. They also are a great source of choline and essential fats that are great for supporting GLP1 production. Number three are fatty fish, salmon, sardines, mackerel. You're getting protein plus omega 3 fatty acids. Remember those healthy fatty acids are one of the best things that you can consume to support GLP1 production. Then you've got lean poultry and meat, right? Grass fed beef. You've got chicken and turkey. These are great options as well. Number five is legumes, especially lentils, chickpeas and beans. Again, these are high in fiber and protein together. Remember, protein and fiber both activate GLP1. And then you have oats and barley. Oats contain beta glucan. This is a type of fiber that ferments that supports GLP1 production and short chain fatty acid creation in your gut. Short chain fatty acids like butyrate or butyric acid are also great for for not only GLP1, but also for immune health and hormonal health. Okay. Number seven is avocados. Avocados are high in magnesium, they're high in potassium. They're also really high in fiber and healthy fats that are gonna be great for supporting GLP1s. Number eight are extra virgin olive oil. It's a combination there as well of healthy fatty acids, monounsaturated fats, along with polyphenols. These polyphenols are great for supporting the gut in creating more good bacteria as well as supporting GLP1 production. Number nine, cruciferous vegetables and bitter vegetables. Now the great thing about cruciferous and bitter vegetables are they are high in fiber. You Know what else they're great for, though? Getting rid of excess estrogen, detoxifying your body and your cells, but also good for GLP1s and the nuts. The top three nuts for supporting GLP1 production were almonds or walnuts. And pistachios are all great there. So here's the reality. If you want to burn fat, lose weight, support your metabolism, get rid of the cravings, create a meal plan with all of these foods. For instance, for breakfast, do some protein powder. Okay, we don't have this on the list, but apples and berries and pomegranates are going to be the best on the list for supporting GLP1 production. And then maybe a little bit of healthy fat from something like coconut milk. Or do protein powder and avocado for breakfast or protein powder and oatmeal. Those are good options. For lunch, you could do a big salad or soup, but it's meat and vegetables, right? If you want to have a snack, do some walnuts or pistachios. And then for dinner, do meat and vegetables. Right? Meat and vegetables. Beans can be great as well. So create a meal plan that supports your body producing more GLP1. And by the way, the reason why protein powder was ranked and is the gold standard there, whey protein supports GLP1 production 141% more than chicken or rice. And it also resists something called DPP4. So it actually lasts longer in the body. There's an enzyme that starts to break down this GLP1 creation in the body. And so whey protein is able to withstand that. But it's best taken especially if you're going to do some type of workout and movement is the best time to take it. As I mentioned, if you're going to do casein, that's going to be found in greater amounts in something like cottage cheese, that's great to do for kind of slow sustained drip in the evening or night is probably the best time to take that as well. All right, here are the top 10 supplements in ranking order. When it comes to supporting GLP1, number one is Berberine. Now, berberine is commonly found in bayberry leaf. It's found in goldenseal. But berberine is the number one herbal compound for balancing out insulin and blood sugar. And so if you're going to pick one supplement, that should be number one and number two should be soluble fiber. Now, you can get lots of soluble fiber from things like oatmeal and a lot of the foods we just talked about. But you can also add it in as psyllium husk or if you've got a sensitive digestive tract, PHGG is your best option. As a fiber source. It is less fermentable. It is typically more friendly for people that have histamine like reactions or sensitive digestive systems. So phgg, sometimes it's under a brand name called sunfiber that is a great option for fiber and then inulin. This, this is, this feeds bacteria, right? This type of fiber here also supports those short chain fatty acids being created like butyrate probiotics, specifically Akkermansia. These support the gut microbiome, remember. Now here's another thing. If your microbes are off in your gut microbiome, right, you have too much Candida and too much E. Coli and Sibo and some of these other problems, it's going to throw off your GLP1 production. So you want to take probiotics that are going to most benefit from and feed off of soluble fiber and inulin. So transforming your gut microbiome by taking probiotics. I would take a multi strain that has Bifidobacterium and Lactobacillus like Lactobacillus plantarum and Akkermansia and soil based organisms. You kind of want to get all of those probiotics together because they all have different benefits. Number five supplement for supporting GLP1 is curcumin. Just like berberine is a sort of compound from bayberry, curcumin comes from turmeric and curcumin lowers inflammation, but independently also supports and boosts GLP1. Number six is cinnamon. Very similar to berberine in terms of it being able to balance out blood sugar and insulin, but it also slows gastric emptying which supports insulin sensitivities. It keeps that blood sugar from spiking. It's also good for supporting your blood. So cinnamon is great there. Number seven, N acetylcysteine. This is the precursor to glutathione. It lowers oxidative stress in your gut. Oxidative stress lowers GLP1 production. So not only does N acetylcysteine support liver detoxification, not only does it help you age more slowly, not only does is it your number one protector once it turns into glutathione, it also supports GLP1 because of its protective mechanism. Number eight, adaptogenic herbs that support blood sugar like ginseng. Now Ashwagandha and Rhodiola and holy Basil are also going to have some of these similar benefits. But ginseng in Particular has compounds called ginsenosides and these aid your insulin and GLP1 levels. Number nine is an omega 3 supplement with EPA and DHA. So taking fish oil or cod liver oil or a DHA algae oil, all fantastic. Because remember, in order to support GLP1, what do you need? You need fiber, you need protein, you need polyphenols, and you need healthy essential fatty acids like omega 3s. Okay? And then number 10 is an amino acid called L glutamine. Now I've typically prescribed this to patients with ibs, ibd, people that want to hold on to more of their lean muscle mass as well with L glutamine. But L glutamine fuels the gut lining and was one of the most effective GLP1 supporters of all supplements and in clinical studies. So if you have GI issues, any sort of gut issue at all could be leaky gut, it could be food sensitivities. L glutamine is an amazing amino acid to take typically 5 grams twice daily. And so again, what I would encourage you to do is put together your plan. So I would spend time write down what you're going to eat for foods and what you're going to take for supplements. Now here's another thing I do want to mention. I created a guide that goes through these top supplements, these top food foods, and a whole lot more information, including a seven day eating plan of exactly what you need to eat. And you can go and download it in the show notes. So it's a, it's a free PDF. You can click on it in the show notes and download it there. So if you don't want all the work on doing this yourself, but you do want the exact seven day eating plan and everything else in detail, go to the show notes and download it right now. Now there are two things I left out of the food portion that I do want to mention that, that you should also include. Okay. And these are going to be included in that PDF that I put together. But you want to make every meal work synergistically. Okay. And so when you're putting together a meal, you're not just asking, what can I get away with? You should be thinking about what is the ideal meal to help me reach my goals. Okay. And what we found according to studies is if you eat the foods I talked about, that's great. But if you combine them with once a day adding in probiotic rich foods or fermented foods, it's going to make an even bigger difference. So adding in some coconut, yogurt or some goat smoked kefir or sheep smoked yogurt or some type of fermented food, this is going to help support and shift your gut microbiome. In fact, there was a study done on adults who were dealing with obesity. And those who ate probiotic yogurt for 10 weeks had much higher levels of GLP1 and lower fasting blood sugar and saw better results. Okay, so one serving a day of sauerkraut or coconut yogurt or kefir something, and sometimes it's just a couple tablespoons of coconut yogurt in a morning superfood smoothie with protein and fiber that can make all the difference. And then here's another big one. Meal sequencing. They found in studies, if you started your meal by eating more of the protein first and fiber first, okay, so you had the meat, you had the vegetables. You started with that. It led to people producing more GLP1 and losing more weight and having less carb cravings. So when you start off your meals, protein fiber, protein fiber, protein fiber. That is the key. So, as you know, I focus a lot of time on gut health and getting to the root cause. And it's one of the most important systems in your body, body and what you feed your gut matters. And that's why I want to tell you about Manukora's Manuka honey. They conducted a study where participants took 20 grams of honey daily. That was 10 grams twice daily. And the results were impressive. 79% reported reduced occasional bloating, 71% reported positive changes in gut health, and 60% reported less occasional reflux. Now, that's the kind of data I look for before recommending anything to my community. And honestly, it lines up with what I've experienced myself since I started taking it. And that's the kind of data I look for before recommending anything to my community. And I can also say this lines up with what I've seen in my clinic. When I have patients start using Manuka Honey, it changes their gut microbiome, their immunity, and it's the greatest health swap out there for sugar. And it's a great addition to your morning health regimen. You can add it into oatmeal or a smoothie or some herbal tea or just do a spoonful. Your journey to better gut health starts right now. Head to manukora.com axe and grab the starter kit at 31% off plus $25 in free gifts today. Now, one other important thing I want to note about GLP1, especially when you're doing it with food based medicine is it doesn't only lower your blood sugar, which is a great benefit, but it also fixes how your cells hear insulin in insulin resistance, which is one of the main drivers of inflammation. Today in chronic disease, your cells stop hearing insulin signal. Okay, they've gone deaf. They can't hear anymore. This is why your blood sugar keeps getting too high. So the pancreas pumps out more and more and more insulin. GLP1 breaks the cycle in two ways. Number one, it releases insulin only when your glucose is high, so it can't cause this blood sugar crash. And number two, it restores the cell's actual sensitivity. It helps repair and heal the cell. And here's an incredible study. It was two times more effective than metformin at reducing insulin resistance when GLP1 was activated through a healthy diet. Plus berberine. So did you hear that? Two times more effective than metformin. Okay. All these people today are pushing drugs like metformin and GLP1. And what they found is if you consume this diet, we're talking about high protein and fiber, right? A good diet, and add in one supplement in berberine, it was two times double, doubly more effective than taking these drugs. Here's what most people still think today. You need a drug to get GLP1 benefits. That's a myth. Again, there was this amazing study out of Stanford, a 2021 study, and they found that when you increase your fiber intake and you add more fermented foods in your diet with no drugs, that people had amazing results. There's a 2023 review of 28 trials and they found Berberine alone tripled fasting GLP1. It tripled GLP1 Berberine as a supplement. Incredible. So here's what's in front of you. Two options. Number one, food based GLP1, no side effects, improves your gut microbiome. It's sustainable long term, it addresses root causes. You're going to reverse every other problem you have. Typically when you follow this, it costs under $20 a month for the food and upgrades. Or maybe it costs you, I don't know, 50 or 100, but it's not that much to just eat more fiber and protein. Okay. And take one supplement, Semaglutide Ozempic. Here is the outcome. Nausea, vomiting, constipation. 20 to 25% of people quit in one to three months because the side effects are so severe. Muscle loss, up to 40 to 50% of your muscle is lost. $900 to $1,400 a month without insurance. And most people gain even more weight because now they've damaged their metabolism, because now they've lost a lot of their muscle. And let me mention berberine one more time, okay? It activates GLP1. Science calls it nature's ozempic. It's a plant alkaloid from, as I mentioned, bayberry or goldenseal or Oregon grape. Okay. It comes from those plant leaves. And berberine works on several pathways. It activates something called ampk, which is actually what metformin does. So it acts as a natural type of metformin, like a diabetes drug. But naturally it boosts GLP1 from your L cells and it improves the health of your gut microbiome. In fact, berberine was often used for clearing out Candida and part of Candida protocols. And the fact that it supports your gut microbiome drives even more benefits with boosting GLP1. And it does it without the side effects. Now, I do want to say this food comes first. Okay? So here's what I want you to focus on. Protein, fiber and probiotics. And then those antioxidant rich foods like olive oil and berries and vegetables, okay? If you can do that, you are going to see incredible results. And remember, if you download the guide that's in the show notes, I have a GLP1 guide that has a seven day meal plan. It goes through those top 10 supplements, those top 10 foods and a whole lot more information and it just walks you through. Here's exactly what to do. To burn fat, to lose weight, to support insulin completely naturally. You can download that in the show notes. It's a free PDF. It's worth $50. You can download it for free. And then four big things to remember. GLP1 is already inside of you. You just need to activate it with food number two. Food is the onslaught, right? Fiber and protein and polyphenols and fermented foods. Number three, benefits go beyond just weight. It supports your heart and your kidneys and your brain. And remember also, berberine is the fast track. Do a couple supplements there that with the diet will make a world of difference. Three quick asks for you. Number one, subscribe when you're subscribed. It allows me to continue to bring on these incredibly high profile guests and allows me to continue to put out more of this content, allows me to give you more of these things away for free. And then also you don't miss a thing, by the way, because some of you are subscribed. I'm so grateful this podcast is doing amazingly well. We are sitting in the top five in podcasts in all of health in the world. So I want to say thank you so much here for subscribing and supporting me and being part of the mission. Also share this with somebody, think about who's one person who could really benefit from this episode and and text it to them, share it with them, post on social media. Thank you all of you for sharing this. And don't forget this guide right now is free for a limited time so go and Download the free GLP1 guide. It has the eating plan, the food, the supplements, even biomarkers. Everything is in there as well. I want to say thanks so much for listening and watching the Dr. Josh Axe show where each and every week I'm diving deep into the science and principles of how you can heal physically, mentally, spiritually and take your health and your life to the next level. I can't wait to see you on the next episode.