Fiber does a similar thing to what GLP-1 agonists do to the digestive system, but in an optimal way versus as a potentially negative side effect. It can delay stomach emptying but simultaneously encourage motility (bowel movements), preventing constipation altogether. It also contrasts a benefit for the liver and gallbladder in the same way, as opposed to the potential risk GLP-1s have of impeding their function. Instead, fiber binds to the bile, taking potentially inflammatory day- to- day exposures out of the body rather than re-circulating. Fiber also requires energy to break down more than simpler, refined food (however it’s important to point out that this isn’t something for everyone to aim for indiscriminately, and that’s where respecting the metabolism comes in).
Protein is only recently gaining more credit (personally as well as societally). It has incredible satiating effects, leading to longer fullness. Often, our hunger can be a result of the body trying to fulfill its protein needs. It becomes much easier to consume an optimal quantity of food when you’re getting it, at least 80-100 g. Where I think things go awry in protein fulfilling its potential, like many other things, is failing to achieve balance in guidelines. We don’t need excessive amounts that lead to disdain of this macro. In addition, it increases the calories burnt just from eating more of it— it’s the most thermogenic macronutrient.
Carbs are a vital part of a healthy metabolism. Contrary to what so much generic advice has been over the years, carbs aren’t ’fattening’— in fact, quite the opposite— the trick is, though, to be able to assimilate them. Some of us might need help teaching the body to “shuttle” in glucose without excessively raising insulin. Fruit can help do this, thanks to fructose as well as potassium. With time and bio individually targeted exposure, insulin sensitivity can increase. An essential piece of knowledge about the health of the metabolism is that carbs actually sensitize you to insulin over time. Case in point, the Kitavans— the tribe with the highest carb consumption, and the best insulin sensitivity.
Iodine / thyroid support: An unfortunately neglected missing piece for some is the nutrient that every cell in the body has receptors for, iodine. We need it to make thyroid hormone. If you’ve known anyone with thyroid problems become *properly* medicated, you’ll know that it can be so influential that it can seem like magic. It’s worth noting that as our society has moved away from refined, iodized salt which was a main source of this nutrient, we need to be mindful of how to replace it. Some sources are dairy (in some cases), seafood, seaweed, and more— including crops depending on the distance from the sea or level of enrichment.
Metabolic support includes calcium, a mineral most likely assume they get enough of if they tolerate dairy, yet is often unaccounted for in a multivitamin, and still has to be intentionally sought for one to be adequate in dietarily. An astounding array of studies have shown what an impact calcium— in many of these particular instances, it was dairy— can have on the metabolism.
B vitamins are a power house for blood sugar optimization, which is an instrumental part of GLP- 1s’ benefit. If you have a hard time with carbs, consider you may be lacking b vitamins such as thiamin which we need to assimilate them. With the energy assimilation, they bring a better mood and possibly more motivation to do the things that can lead to a better physique naturally.
Inositol is actually a forgotten b vitamin of sorts. It transports glucose from the liver, incredibly important for optimizing blood sugar. People see a range of symptoms resolve from this one nutrient. What many don’t know, is that its other name is phytate— so it inherently exists as an “anti- nutrient” contained in grains. So if you’re soaking your grains you could accidentally filter something beneficial out of your meal.
This author has experience with increasing metabolic health in a functional way that’s respectful of physiology. If you’d like help you can learn more about working with me here.
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