GLP-1 magic and L-Cell biology.

GLP-1 is a multifaceted substance !

If it’s produced by Novo Nordisk or Eli Lilly and marketed to treat type 2 diabetes or obesity; as pure crystals it’s one of the most expensive substances on the planet. You only need a milligram or so as daily or weekly injections, but the treatment still comes out at 4-6.000 USD per patient per year 

But if its produced in your own gut by L Cells in the intestinal wall,  its both more effective, its natural and its completely  free !.

Even though GLP-1 has been available for patients for approximately 10 years, due to its high price, its still only just beginning to really catch on as a regular treatment. Its asserted that it’s so effective and versatile that for every one patient that receives the treatment, at least a hundred more could benefit.

So what does it do ?

GLP-1 is a hormone that stimulates insulin production, which for type 2 diabetics, is very important as these patients due to an autoimmune response are becoming unresponsive to insulin.

It also reduces appetite, both due to a hormonal signal to the parasympathetic system, and because it causes the stomach to empty more slowly creating a sensation of fullness, thus regulating the flow of digestion to be more gradual.

Finally it signals to the liver to lower it’s release of glucose into the bloodstream.

The result is that it causes the blood sugar to become regular and lower, which again causes the required insulin in the body to become less.

So in total that is magic for a type 2 diabetic:

  • increased insulin production
  • less need for insulin in total
  • lower blood sugar
  • less hunger

Magic !

We humans  produce GLP-1 in the L-cells in the intestinal wall. These cells respond to short chained fatty acid (SCFA) which is produced by the bacteria in the gut in particular when they ferment the soluble fibers.

Boosting soluble fibers in your food means boosting prevotella bacteria in your gut. (which as we learned can be achieved by eating lots of vegetables)

For those of us not suffering from diabetes but only wishing to stay healthy and avoid overweight, a natural GLP-1 boost is also very desirable.

GLP-1 will in addition to fending of type 2 diabetes, reduce your appetite and help you stay slim. It’s a very effective substance for fending off heart decease  and it’s expected to also be effective for treating NASH,  (non alcoholic fatty liver decease) which is a contributing factor for early death, non treatable today and which approximately 5% of Americans suffer from.

Maybe a little surprising it is now being tested in a very large survey in the UK for its effectiveness to arrest and perhaps even treat  Alzheimer.

Extract: By boosting ones own GLP-1 production on may very likely avoid:

  • Overweight,
  • Type 2 diabetes
  • Heart decease
  • Nash  (probably)
  • Alzheimer (perhaps)

If one does it by boosting vegetable intake to 800 g / day it will also lower cancer risk and all cause mortality substantially.

I think taken together it makes a pretty convincing case for the soluble fiber smoothie.

800 grams of fruits and vegetables per day will keep you slim by boosting your GLP1- hormone production.

A recently published meta study in “International Journal of Epidemiology” involving 2 m people, concluded that a daily intake of up to 800 grams of fruit and vegetable was associated with reduced risk of cardiovascular disease, cancer and all-cause mortality.

These results support public health recommendations to increase fruit and vegetable intake to 800 grams on average per day.

800 grams!, – that’s a lot,-  and much more than most of us eat daily. To be honest I have never been close to this amount of vegetables,- that is before I started using a blender.

The soluble fiber smoothie is an easy tool to boost your vegetable intake, – and much more. The smoothie that I have been making daily for the past 18 months, contains 1200 grams of fruit and vegetable. My wife and I both receive 4-500 grams of fruit and vegetables from drinking 600 ml. daily (our kids also drink a bit).

In my video I demonstrate how its easy to make the smoothie in less than 5 minutes .

The smoothie contains :

  • 200 g. Spinach, – Neutral taste and high content of soluble fibers. (3,5g/100g)
  • 200 g Pointed cabbage, –  relatively neutral taste and high content of soluble fibers.(2g/100g)
  • 150 g Strawberries, – Taste and high content of soluble fibers(2g/100g)
  • 150 g. Carrots, – Relatively high content of soluble fibers.(2g/100g)
  • 30 g Ginger, – Taste and high content of soluble fibers.(2,5g/100g)
  • 200 g Peas, -Neutral taste and high content of soluble fibers.(3,5g/100g)
  • 1 Apple, -Taste and high content of soluble fibers.(2g/100g)
  • 1 Orange -, Taste and high content of soluble fibers.(2g/100g)
  • 5-600 ml of water, to blend.

We drink 300 ml. in the morning at breakfast and 300 ml. during the day as snack.

The smoothie is designed to be equally healthy and tasty, while at the same time easy to make. If it isn’t all 3 things it will not be easy to keep it up as a daily routine.  This recipe works for me and the routine of making it and consuming it is almost like brewing and drinking morning coffee.

It needs to be simple and tasty, because it helps me keep the microbiata changed to contain 50% prevotella, and therefor it has to be kept going at a steady interval,- for the rest of my life.

The reason why it is worth the bother is that the smoothie regulates appetite and basically makes it easy not to put on weight and also if needed to stick to a diet. It also makes it possible not to regain weight after the diet is successfully completed.

The prevotella and the smoothie achieves this by boosting your production of GLP-1 and PYY hormones that reduce appetite, and suppress others that increase appetite. More about this later..

The relation between food, gut bacteria, and appetite.

Not so long ago the function of the microbiata ( gut bacteria)  in the intestines was largely unexplored territory. With the possibility of cheap large scale gene sequencing its been possible for science to gain a formidable amount of knowledge about gut bacteria and the way they interact with the metabolism and organism. This field of research is expanding so rapidly and creating such incredible insights, that many speak of a paradigm shift in medicine.

What has become apparent over the last 4 or 5 years is that the gut bacteria need to be viewed and studied like an extra organ.

4 points about the gut bacteria :

  • The gut bacteria were here before the human system developed. In fact our system, which we largely share with other mammals, was developed over millions of years with and around and already existing pool of bacteria.
  • In the human gut there are 100- 150.000 billion bacteria. That’s approximately 10 times the 10- 15.000 billion cells that the entire human body holds.
  • The gut bacteria break down the biological material that we consume as food and generate a vast and varied amount of chemicals and complex molecules. These substances communicate with the metabolism through the blood stream and the intestinal wall,  stimulating our hormone production, which in turn regulate our appetite.
  • It means that the bacteria can be seen as an internal chemical factory that we depend upon. The factory responds to the input, – that is different classes of bacteria respond to different types of food.

Only in the most recent decades have people in general had abundant food, largely manufactured industrially from refined products like white flour, refined sugar, meat, vegetables and dairy products.

This western type diet change our gut bacteria significantly. A recent study found that African children in Burkino Faso feeding primarily on agrarian local products, had 50% prevotella  bacteria in the gut while their West European piers had other bacteria, but only 5% prevotella.

Recently published studies show that the bacteria stimulate the intestine to produce hormones that  interact with the vagus nerve as well as the brain stem signalling to the the parasympathetic system to induce hunger or satiety.

The bottom line is that the western type diet change the gut bacteria in a way which increase appetite, and which in terms of weight control is very harmful.

It is in this context that we see the world population is becoming alarmingly obese, and as a consequence we see a huge host of related illnesses the most significant being the diabetes pandemic, with 400 million type 2 diabetics and pre-diabetics in 2017,- expected to reach 600 million in less than 15 years.

The good news is that our gut bacteria can respond to a modified diet very quickly and can change back to the original state with prevotella as the dominant class of bacteria.

Welcome to a healthy new life

This site is about my home made smoothies containing soluble fibers. Adding soluble fibers to your diet will change your lifestyle and health.
On this site I will share recipes of my smoothies and knowledge on the  vegetables that generate the most prevoltella bacterias in your gut. These bacterias are crucial for appetite control. The bacteria ferment soluble fibers producing substances that stimulate the intestine to produce powerful appetite reducing hormones GLP-1 and PYY that most of us lack.

  1. The purpose of this site is to share these amazing insights with everybody who wishes to live healthy.

Please browse through and add your comments.

Healthy wishes
Ole Abildgaard