You, uh, can’t turn on the TV or look at any social media without realizing that GLP-1 agonists are the rage. Whether it’s Ozempic or Wegovy or Zepban, you, you name the drug or whether you’re doing full dose or microdosing, everybody’s into GLP-1s. A few years ago, the wildfires came through my town in California. I lost my home. But what haunted me wasn’t the fire itself. It was what I saw in my clinic weeks later. Neighbors I’d known for years, burning eyes, crushing fatigue, lungs loaded with invisible ash, they couldn’t even see. That’s when it hit me. The air inside our homes is silently working against us. Every single day, not just during wildfires, but right now in your home, from your candles, your furniture, your cleaning products. That’s why I created Total Air as part of my new brand HomeKind medical grade filtration, the same standard I trusted in the operating room, now protecting your family at home.

(01:23)
Go to homekind.com and use code Clean Air for 10% off Total Air Filters because every breath matters make each one count.

(01:40)
First of all, we gotta remember what GLP-1 does and actually where it comes from. So GLP-1 is one of the mechanisms of producing satiety feeling full. And it’s a hormone that’s produced in our gut when it’s made properly, believe it or not, by bacteria in our gut. Now, there are other hormones that reduce hunger. Another one is cholecystokin, CCK. And that’s produced higher up in our gut with ingestion of fat. Now, there are other suppressing hormones. Many of you probably heard of leptin, which also tells us not to be hungry. But interestingly enough, most overweight people have what’s called leptin resistance. Leptin resistance is very similar to insulin resistance. You make lots of insulin or you make lots of leptin, but your brain doesn’t respond to it or your muscles don’t respond to insulin. So even though you’re making lots of these compounds, you may not respond to them.

(02:58)
Okay. So that’s how GLP-1s work. So remember, GLP-1s exist because you have a wonderful feedback system from your gut to your hunger centers in your brain that you’re full and you don’t need to look for anything else. Now I got very interested in this a few years ago when I was writing the energy paradox and a fascinating study from China I found which completely changed my mind about where hunger came from and it’s called the gut-centric theory of hunger. And I’ll take you back a few years. We used to think that our intestines were just a hollow tube and whatever we ate went into this hollow tube and magic happened in this hollow tube and we would extract sugars, proteins and fats and whatever was left over we pooped out the rear end and that’s what we were taught. With the human microbiome project being finished in 2017, we realized for the first time that there was a rather interesting community of 100 trillion bacteria that might have something to do with digestion, that might have something to do with the organism in general.

(04:33)
And we began to realize that rather than this perfect human specimen, we were actually a symbiotic organism where our gut bacteria were a huge part of the way the organism should function properly. So the gut-centric theory of hunger was when our great-great-grandparents were eating food, they ate not only whole food, but they ate that whole food whole because that was all you could do with those foods. And that food, that whole food, had a lot of leftover things that we could not digest and absorb. Things like starches like resistant starches like fiber that would trickle through our digestive tract and make it down to our colon, our large intestine, where most of our gut bacteria live. And for many, many years we would get what we needed out of the food, but there’d be a lot left over that the gut bacteria would get to eat and produce all sorts of wonderful compounds including GLP-1.

(05:52)
Imagine that. So as long as we were eating whole foods and eating them whole, our gut buddies, as I call them, got what they wanted to eat. Now fast forward to modern America, unfortunately much of the world, we no longer eat whole food and we certainly don’t eat it whole. We’ve processed it, we’ve ultra-processed it, and we’ve stripped out all the things that used to be leftover for our gut bacteria. They’re gone. All the fiber’s gone. All the resistant starches are gone. All the leftovers are gone. So we could still be eating a large amount of food, but the food for our gut buddies is no longer there.

(06:45)
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(07:59)
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(09:03)
Enter the Chinese study. They took healthy volunteers and put them on a two-week water fast. All they got was water for two weeks. Half the group were given a hundred calories a day of fiber, non-absorbable, non-digestible fiber. In other words, there were no calories for the volunteers. The other group just got water. The group that got 100 calories of non-digestible fiber, in other words, food for gut buddies had absolutely no hunger for the entire two weeks and yet all they were doing is drinking water. The other group, as you can imagine, and as anyone who’s done a water fast like I have, you get pretty doggone hungry for a number of days before other hormone systems kick in. Why did these guys not get hungry? Because the gut buddies were given what they needed to eat and they sent messages to the brain in the form among other things of GLP-1 saying, “Our needs are met.

(10:20)
We’re fine. You don’t have to go look for anything else.” And so they weren’t hungry. So that’s called the gut-centric theory of hunger. Why that’s so important is we now know that with our diets now devoid of fiber, now devoid of the leftovers that our gut bacteria really want, they hear us eating. They hear the gut contracting and they’re going, “Okay, he just ate something. It’s coming. I just have to wait. I know he’s eating something. It’s coming.” And nothing ever arrives. So what happens? Your gut bacteria make hunger hormones like ghrelin that say, “What the heck? You just ate something and nothing came. Go find something else and keep eating it until I tell you that my needs are met.” Does that sound like a problem in the United States? You’re right. We keep eating and keep eating and it doesn’t make us full.

(11:29)
It doesn’t stop our hunger because we’re not feeding the guys who are in control of our hunger. And the great thing is, it’s so easy to manufacture GLP-1 just by changing the foods that give your gut buddies the things they need, whether it’s soluble fiber, whether it’s fermented foods. The easiest, of course, is vinegar. Any fermented food like sauerkraut, like kimchi. Believe it or not, cacao is a fermented food. Coffee is a fermented food. Yogurts are fermented foods. Kifiers are fermented foods. Kombucha, as long as it’s low sugar is a fermented food. Any of these and all of these will give your gut buddies what they need to eat. And you’ll be amazed at how well your hunger is regulated.

(12:32)
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(13:43)
One other thing that I’m working on for my next book, you won’t believe the ability of various seaweed components to help with satiety. The mechanisms are multiple, but even something as easy as adding spirulina or crack cell chlorella to your program or eating fermented seaweeds or even using seaweed extracts goes a long way to activate GLP-1 production and actually goes a long way to help seal your gut. As many of you know, I’m always experimenting with food. I’m always experimenting with what I’m working on for my next book and in the process of writing my upcoming book, I decided to add a number of seaweed-based foods to my diet. I’m not a big seaweed fan, sorry. I decided to test the theory. Then it’s not a theory. I decided to test what science experiments have shown. And one of the first things I noticed within days without changing anything else except adding these components of seaweed to my diet, that my satiety was really weird.

(15:12)
It was like I was injecting GLP-1 and I noticed that literally I didn’t want most of my meals and my wife noticed too. She said, “What the heck?” ‘Cause I was, I was taking home if we were eating out half of my meal or at, at home I’d normally, “Hey, are you gona finish that? I’ll take it. ” And I didn’t want it and I’m going, “Well, this is weird. I haven’t changed anything.” And I go, “Well, yes, I have. ” And this is exactly what the research predicted would happen. And it was literally, and no, I haven’t tried GLP-1. It was literally like what my patients describe as the effect of these drugs, this all of a sudden they’re not interested in eating and that’s exactly what happened to me. So, and again, I don’t tell you to do anything until I’ve tried it and I, it was actually an eye-opener for me that it is that sensitive.

(16:11)
So whenever we’re thinking about GLP-1s and how well they work and believe me, they do cut your appetite, let’s remember that this was discovered because of what was actually being manufactured by our gut buddies when we used to give them the foods that they needed to thrive. And so the satiety signal comes from the gut by giving the gut buddies what they want to eat. When you’re thinking about these drugs, think about making them yourself by giving your gut buddies what they need to eat to help you as a symbiotic organism.

(16:56)
Now it’s time for the question of the week from at James Guchaka8612 over on YouTube on my episode about coffee. They asked, “Why is my head killing me for trying to quit coffee despite his benefits?” Well, maybe your head is trying to tell you you could continue to drink coffee. Some people are actually very addicted to the caffeine and coffee and giving up coffee for a few days often gives you a headache. Now, I’m a huge fan of coffee for many reasons. On the other hand, if you’re one of these people that coffee really rubs you the wrong way, just give it a few more days and you’ll find you wean off just fine. Great question. Now it’s time for the review of the week. A review comes from at Gil Scott34 over on YouTube on my episode about poop. They said, “Thank you, Dr. Gundry.

(17:55)
You are very enlightening. I’m 66 and have been a poop watcher since my 20s when I picked up Giardia traveling in Nepal. From pregnancy constipation to menopause and beyond, it’s had its ups and downs, but I’m still watching and still learning. Well, thanks for writing in. You know, Epocrate’s the father of medicine really said it all. All diseases begin in the gut and I couldn’t agree with him more. I’m a slow learner, but he was right so keep watching your poop.

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That’s a wrap on today’s episode. And before you go, I wanna leave you with on task. If anything you heard today made you think made you wanna dig deeper or gave you something you’re going to pass along to someone you care about, please take 15 seconds and leave a five-star rating and review on Apple Podcasts or Spotify. I know that sounds small, but those reviews are how Apple and Spotify decide which shows to surface to new listeners and this show only grows when people who’ve never heard of it suddenly find it. That person finding this podcast today could hear something that genuinely improves their life or the life of someone they love, maybe even saves one. Everything I share here comes from my research when writing my next book and my clinics, where I’ve been seeing patients six days a week for over 25 years working with nutrition and supplements as the primary treatment.

(20:09)
This is real world medicine. Help me get it to more people and thank you. Truly thank you. I’m Dr. G and I’m always looking out for you.