So I have been watching a lot of webinars on improving gut function. I watched one on ‘Hacking GLP-1 through the Gut Microbiome’.  GLP-1 is a hormone that  plays an important role in regulating blood glucose levels and appetite. It is involved in blood glucose control and weight management. The popular weight loss drugs target GLP-1. How can we promote production of this hormone in our body through diet or probiotics vs a drug that has a lot of side effects?

You likely know that eating fiber is key. Eating fiber in the form of fruits, vegetables, raw nuts, beans and legumes as well as whole grains preferably gluten free if you have an autoimmune disease is a good start. Eating 50 grams of fiber may seem like an improbable goal but shoot for the stars. Make sure if you are increasing your fiber intake that you start slowly.

The webinar talked about the importance of the bacterial strain Akkermansia muciniphila in stimulating goblet cells in the microbiome to produce mucin which contributes to the integrity of the intestinal barrier. It produces short chain fatty acids like butrytate which lowers inflammation. When fiber loving Akkermansia colonizes your gut in the right numbers It keeps the fence tight so the bad bacteria are kept out of the gut wall like gram negative bacteria that produce LPS or lipopolysaccharide which is known to create inflammation. 

Some foods that support the growth of beneficial species like Akkermansia include polyphenols such as cloves, oregano, sage, blueberries, plums, cherries, pomegranates, black olives, green olives, artichokes, red onions, spinach, flaxseeds, pecans, walnuts, dark chocolate, coffee, black tea, green tea and red wine. Be sure to include these foods in your diet.  Polyphenols tell your enterocytes to produce GLP-1. GLP-1 increases insulin secretion and increases insulin sensitivity. GLP-1 increases satiety and decreases systemic inflammation. 

Prebiotic food sources to include that support growth of beneficial bacteria include dandelion greens, asparagus, leeks, apples, konjac root, jicama root, seaweed, artichoke, onions, garlic, cocoa, kiwi, oats and chicory root. All these foods activate bacteria in the gut to produce short chain fatty acids which create beneficial metabolites to regulate physiology. Cutting out gut busters like high fat foods, sugar, high amounts of alcohol and other processed foods is very supportive of optimum gut function.

For more information please go to Pendulumlife.com. I am looking at how I can get these products into our clinic right now or make them available to patients. Some of these products in testing have been shown to reduce food cravings and improve metabolic function and thus control weight. To learn more about supporting your microbiome, book an appointment with me at Parallel Wellness. 

In good gut health,  Dr. Robin Vinge, ND 4032321283

References ‘Hacking GLP-1 Through The Gut Microbiome Adam Perlman, MD, MPH, CMO Rupa Health Webinar 2024

I am planning to approach companies to speak again downtown. It has been challenging to get into corporations since the pandemic but I know I have valuable information to share so I will persist in pursuit of my goals. Here is a brief post on lowering inflammation in your diet. 

Cut out all vegetable oils which are highly inflammatory- corn, canola, soybean, sunflower, peanut oil, grapeseed oil. Good oils to cook with include avocado oil. Olive oil is best used raw over cooked food. Saute at low temperatures only – same goes for sesame oil. If you want to go oil free, sauté in vegetable broth. 

Adding more vegetables to your diet if you want to lower inflammation. Add more non-starchy vegetables versus starchy vegetables (white potatoes). Add bright colors starting with

3 cups leafy green vegetables- organic arugula, organic lettuce, organic kale, organic collards, organic spinach, etc.  2 cups packed is equal to one cup cooked.

Choose from the following colors

More green- broccoli, zucchini, green onions, celery, kiwi, organic green grapes

Red- radishes, beets, red peppers, tomatoes, radicchio, pomegranates

Blue, purple, black- blueberries, purple cabbage, blackberries, black organic grapes, eggplant

Yellow orange vegetables- summer squash, acorn squash, yellow pepper, orange pepper, carrots, turnips

White- cauliflower, horseradish, onions

Eat 3 cups of Sulphur rich vegetables which nourish cells and mitochondria and help eliminate toxins- cabbage, kale, collards, broccoli, cauliflower, Brussels sprouts, turnips, rutabagas, mushrooms, onions, garlic, chives, shallots, leeks.

Aim to add 9 cups of fruits and vegetables to your diet if you are dealing with a chronic disease.

Getting tested for food sensitivities can be helpful to reduce inflammation. Get tested then eliminate your sensitivities while I work on treating your gut.  The patients I test are often sensitive to gluten and dairy, sometimes nuts and legumes. Cooking beans and legumes in a pressure cooker can reduce reactivity to lectins.  Peeling and deseeding tomatoes, bell peppers can reduce sensitivity to lectins.

Eliminating sugar is important to reduce inflammation. Small amounts of raw honey or pure maple syrup are acceptable (1 tsp).

You can put your green leafy vegetables in a blender with fruit such as organic berries and one cup of filtered water and blend in the morning to jump start your day. I often add a scoop of hemp protein powder to boost my protein content in the morning. You can also add a little fresh ginger root and a little fresh turmeric root for additional anti-inflammatory benefits.

Drink half your body weight in ounces in filtered water if possible. 

Buy organic for at least the dirty dozen fruits and vegetables. You can safely eat conventional produce for the clean green list of fruits and vegetables. Consult the Environmental Working Group for the latest list.

Please book an appointment with me if you want to deep dive into inflammation with me and solve your problem. Kind regards, Dr. Vinge  4032321283 Parallel Wellness

Reference: The Wahl’s Protocol, Terry Wahls, MD, The Food Connection, Sam Graci  The Plant Paradox, Stephen Gundry, MD

I thought I would write a post about dealing with negative emotions in the depths of winter. It is easy to get swallowed down a rabbit hole at this time. There is much despair in the world. Just look around and you will see it. Turn on the radio and you will hear it. Scroll on your computer and you will find it. You have got to keep your vibration up right now. How can one do that?

Don’t listen to the news. Put on uplifting music. Buy yourself some flowers. Make yourself a cup of tea. Don’t waste time or energy indulging in negative emotions or self pity. Write down five things you are grateful for. How can you bring joy to someone else today. Focusing on ‘the other’ vs your own challenges can bring the dial up. Focus on the days getting lighter and the time change this weekend means the days are getting longer and brighter. Light candles. Be the light and bring the light to everyone around you.

Exercise for at least 30 minutes every day. Exercise helps your mood just as much as antidepressant drugs. Do what you love in terms of movement. Turn your music up loud and dance. Clean your space. De clutter. Stay hydrated. Drink half your body weight in pounds, in water, each day. Drink in between meals vs with meals so you don’t dilute your digestive enzymes. Sleep on a good circadian rhythm (10 to 6). Fast overnight for at least 12 hours if not 16 hours. 

Stay the course. You have got this. Eat more fruits and vegetables (plants in general). Eliminate all processed food and preservatives. Cut down on sugar. Give thanks always. I have my Emotional Freedom Technique counseling and EFT special on for $85 if you book four sessions right now. It is really helpful to assist you in feeling connected right now. Book a session with me at Parallel Wellness 4032321283. Dr. Robin Vinge, ND