Scientists recognize that maintaining a healthy body weight is more complicated than just calories in, calories out. They are studying why in modern society hunger/satiety signals are malfunctioning, how lack of sleep, excess stress and environmental toxins promote obesity, and how the human body is hard-wired to crave certain types of food.

In pre-modern days, when food was more scarce and never guaranteed, it was an evolutionary and survival advantage to eat as much as one could whenever food was available. (After all, access to food made it more likely that you would survive and pass on your genes to future generations!)

But today, in our urban societies we can access food practically round-the-clock, with little to no energy or effort, whether it’s from Starbucks, take-out, a supermarket, or just taking a few steps to our refrigerator.

 Obesity, Health Concerns and Ozempic

Obesity isn’t just about weight either, it is also associated with: 

• bodily inflammation 
• insulin resistance (pre-diabetes) 
• increased risk of medical conditions like osteoarthritis
• increased risk of GERD
• increased risk of metabolic disorders
• increased risk of heart disease 
• increased risk of sleep apnea. 

To help address the obesity epidemic, scientists are developing medications like Ozempic (semaglutide).

Ozempic supports weight loss by mimicking the body’s natural GLP-1 hormone which curbs our appetite, reduces food cravings and helps us feel full.

What is the Mechanism Behind GLP-1, the “Un-hunger” Hormone? 

GLP-1 is a signaling hormone that tells your brain that you are satiated and not hungry.

Your body naturally produces GLP-1 in the gut, but as you age your body produces less of it. Some scientists think decreased secretion of GLP-1 may be contribute to the development of obesity.

This is how GLP-1 works to support weight loss:

• When you eat, your body releases GLP-1 hormone.
• GLP-1 signals your pancreas to make and release insulin, reducing blood sugar levels.
• GLP-1 hormone also slows down stomach emptying, slowing down how quickly food moves from your stomach into the intestine.
• When your stomach remains full, GLP-1 stimulates nerves inside your gut who then send messages to your brain about being and feeling full.
• When appetite are cravings are reduced, it helps many people maintain a healthy weight.

Ozempic has been recommended by many doctors and helped many people manage their weight, blood sugar levels and metabolic disorders. That said, even if it were available to them, many people choose not to take an injectable medication in order to lose weight.

Is there a way to support natural GLP-1 levels through diet?
Is medication the only answer?

Plant Fiber: The Natural GLP-1 Booster

The good news is that by eating more fiber, especially soluble fiber, you can naturally increase GLP-1 hormone levels, thus supporting weight loss.¹

Eating more fiber helps the normally short-lived GLP-1 stick around longer, making its benefits more potent. (GLP-1 gets degraded within a matter of minutes!)

Fiber then moves through the small intestines largely unchanged (as our bodies don’t break down fiber).
Hours after you first ate, when the fiber next gets to the large intestine/colon, bacteria (gut microbiome) ferment and break down the fiber into smaller molecules.

These smaller molecules created by gut microbes feasting on fiber, trigger the release of a second boost of GLP-1 plus another hormone PPY (peptide YY) that decreases the appetite.

This second boost of GLP-1 and PYY, hours after your meal, can help you feel satiated for longer periods of time between eating.

Soluble Fiber, the Preferred Type of Fiber to Increase GLP-1, Feel Fuller Longer

If you are looking to boost your GLP-1 levels, aim to include more servings of plant foods in your diet and be sure to include foods high in soluble fiber. (Read below for more on Food Sources of  Soluble Fiber to Boost GLP-1.)

Soluble fiber easily dissolves in water and breaks down into a gel-like substance in the colon. Soluble fibers are the type of fiber that feed the gut bacteria that initiate generation of more GLP-1.

All fiber comes from plant foods, not animal products. Shift your meals and snacks to be proportionately more plant-centric and you’ll naturally raise your fiber intake!

You don’t have to count grams of soluble fiber in your diet, but make it a point to eat more servings of plant foods each day. Start by adding one additional serving of a fiber-rich food such as vegetables, fruit, nuts, seeds or beans each day and build up from there. 

Most Americans don’t eat enough total fiber. The recommended amount of total dietary fiber per day is 25-30 grams of fiber and most Americans eat only about 15 grams of fiber daily.)

(Insoluble fiber, sometimes called roughage, does not dissolve in water and remains intact as food moves through the gastrointestinal tract. Insoluble fiber supports healthy elimination. Both types of fiber are beneficial for your overall health but play different roles.)

The Natural GLP-1 Boost Formula = Diet High in Soluble Fiber + Healthy/Diverse Gut Microbiome

Besides eating a diet with more soluble fiber you also need to have a healthy and diverse microbiome in the gut to naturally produce GLP-1 for you. The gut bacteria act upon and ferment the soluble fiber which in turn supports the natural production of GLP-1!

The good news is that eating more plant foods with fiber (especially colorfully pigmented ones rich in polyphenols) will naturally support a more diverse and robust gut microbiome. And, eating probiotic rich foods like yogurt, kefir, fermented vegetables, miso, etc will further enrich the gut microbiome.

Many of my clients also take a clinically studied probiotic supplement like MegaSporeBiotic to supports a healthy gut microbiome as well.

Key Takeaways: The Natural GLP-1 Boost Formula

To support weight loss, you can naturally boost your own production of the un-hunger hormone GLP-1 with the natural GLP-1 Boost Formula: 

• Eat more plant foods (the more variety the better), especially those that are good sources of soluble fiber 
• eat fermented foods rich in probiotics, and
• support the gut microbiome further with a with a probiotic like MegaSporeBiotic.

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Taking a daily multivitamin supplement can slow age-related memory decline, finds a large study led by researchers at Columbia University and Brigham and Women’s Hospital/Harvard.

Does It Matter Which Multivitamin You Take?

This study used Centrum Silver, which has over two dozen vitamins, minerals, and other nutrients. All multivitamins differ in their formulations. They vary in the specific vitamins and minerals they contain, the forms and dosages of the nutrients.

My “go-to” multivitamin is Thorne Basic Nutrients 2/Day, as an adjunct to a good diet.

Thorne Basic Nutrients 2/Day contains vitamins in their bioactive/readily usable forms, minerals that are highly absorbable and many nutrients in the forms that occur in nature.

Thorne Basic Nutrients 2/Day contains nutrients not found in most multis, like vitamin K2 (supports heart and bone health), nutrients for macular and retinal health, vitamin D3 and methylated B vitamins and natural forms of vitamin E.

Taken two per day (one in AM and one in PM), the water soluble vitamins stay in a steady state in the body throughout the day and night.

Is Any One Particular Nutrient Responsible for the Cognitive Improvement?

In this study, the researchers did not look at whether any specific component of the multivitamin supplement was linked to improvement in memory.

Researchers believe that the multivitamins may work by providing micronutrients that enhance function of the hippocampus area of the brain.  This is the second large study conducted by the researchers to show that memory improved in older adults who took daily multivitamins.

Double blind research studies on multivitamins are rare. That’s because the studies are very expensive to do.

This study was funded by the National Institutes of Health and also by Mars Edge, a division of Mars, which makes candy, pet food and other products; and Pfizer and Haleon, both makers of multivitamins.

Can’t I Get Enough Nutrients Through Food?

Because of the state of the current food supply, and because very few individuals eat the recommended servings of fruits and vegetables, many nutrition experts (including myself) agree that a multivitamin/mineral supplement should be taken daily. It’s kind of a nutrition “insurance” for the essential nutrients to be consumed on a daily basis.

Even the Journal of the American Medical Association – not usually known as a supporter of nutritional supplements – suggests that everyone should take a multi-vitamin/mineral supplement (JAMA 2002;287:3127-3129).

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The post Introduction to the Endothelial Glycocalyx appeared first on The Nutrition Supplement Dietitian.

Key excerpts from this article:

“Nutrition can play a key role in how we help our patients achieve and maintain healthy vascular endothelium. Given the importance of NO [nitric oxide] in vascular endothelial function, we counsel our patients to eat foods high in arginine and citrulline, both of which are amino acids used in the production of NO.¹⁵

These foods include legumes, nuts, and watermelon. We also recommend foods rich in dietary nitrates, such as arugula, chard, other leafy greens, and beets. Patients in my practice are also counseled about the need for adequate sleep and exercise and the benefits of avoiding fast foods, processed carbohydrates, and excess sugar.”

“Based on the growing body of data supporting the cardiovascular benefits of these GRCs [glycocalyx regenerating compounds] and the fact that Arterosil is a natural product, we recommend it to patients in my practice as part of an integrative approach to enhancing their cardiac longevity. Combined with a diet rich in arginine, citrulline, and dietary nitrates; a healthy lifestyle that provides adequate sleep and exercise; and periodic ADMA or EndoPAT testing, physicians now have tangible ways to help patients achieve or maintain good EG and vascular endothelial health, which will help reduce their risk of future adverse cardiac events.”

Click to Access Full Article or read full article below.

Atherosclerosis and Aging — Insights Into the Role of the Endothelial Glycocalyx in Cardiovascular Health, by Joel Kahn, MD, Today’s Geriatric Medicine

“The development of atherosclerosis can result from multiple factors that influence the health and function of arteries supplying vital organs in the body. The risk of atherosclerosis rises with age, and aging is a dominant risk factor for the development of clinically relevant atherosclerotic plaques.1,2 This perspective may play a critical role in improving health outcomes because coronary artery disease, which results from the development of atherosclerotic plaques within the vessels that supply the heart with blood, is the leading cause of death worldwide and in the United States.3,4 Cerebrovascular stroke, which occurs when these plaques form in the carotid arteries or other vessels that supply blood to the brain, is the fifth leading cause of deaths in the United States.5

Recent findings demonstrate that the most potent factors in the progression of atherosclerosis are the various mechanisms that repair the endothelium lining of the blood vessels in response to endothelial damage and dysfunction.1 Despite being only one cell thick, the vascular endothelium is the body’s largest organ—it would cover six tennis courts. It plays a critical role in regulating blood pressure, immunity, and clotting and also in inhibiting plaque development. The progression of atherosclerosis appears to correlate with loss of endothelial function rather than the onset of high lipid levels.1 A decline in the integrity and function of the arterial endothelium, which occurs with aging over time, allows the formation of atherosclerotic plaques.

The Endothelial Glycocalyx: A Critical Mediator
For many years, it was believed that atherosclerotic plaques lead to cardiovascular complications, such as coronary artery disease and stroke, by narrowing the arteries and limiting blood flow to the heart, brain, and other organs.6 While this can happen in some patients, it’s become evident that the rupture of vulnerable plaque—plaque that has a large necrotic lipid core and thin fibrous cap—is responsible for 60% to 70% of acute coronary syndromes. The blood clots and inflammatory processes that result from plaque rupture are significant contributors to morbidity and mortality due to acute cardiovascular events.7,8

The increased focus on the physiology and function of the vascular endothelium has provided new insights into the critical role that the endothelial glycocalyx (EG) plays in arterial health. The EG, a slippery lining composed of a polysaccharide-proteoglycan matrix, protects and regulates several critical endothelial functions. As such, it’s the first line of defense against atherogenesis. Because it’s located between the bloodstream and the endothelium, the EG affects vascular permeability and limits the ability of certain molecules to reach the endothelium.9 Recent data show that the EG plays a key role in arterial health by regulating the accumulation of cholesterol within the endothelial lining as well as other vascular properties, including permeability, nitric oxide (NO) production, and adhesion of cells and other molecules.9,10

Additionally, a broad array of biologic molecules requires interaction with the EG to function properly.9 These include pro- and anticoagulation factors such as antithrombin III, heparin cofactor II, and tissue factor pathway inhibitor; growth factors such as vascular endothelial growth factor, transforming growth factor-, and fibroblast growth factor; mediators of cholesterol transport and metabolism such as lipoprotein lipase and LDL; and multiple interleukins that mediate chemotaxis of leukocytes into the subendothelium.9

The EG is extraordinarily dynamic and, while it collapses rapidly in response to high-glycemic diets, diabetes, hypertension, smoking, inflammation, stress, air pollution, and a variety of disease conditions, it takes longer to rebuild. EG damage is associated with a variety of pathologies, including atherosclerosis, stroke, diabetes, kidney disease, hypertension, and pulmonary edema.9,11 Results of a 2007 study suggest that LDL cholesterol accumulates in regions of the blood vessel in which the thickness of the EG is reduced.9

In vitro studies conducted under conditions that degrade the EG and reduce EG coverage of endothelial cells found that a lack of EG was apparent in the majority of cells that had increased uptake of oxidized LDLs.10 These findings suggest that degradation of the EG can initiate proatherosclerotic activity with endothelial cells. Additional in vitro studies also show that the EG plays critical roles in NO production as well as in determining the composition of the gap junctions through which endothelial cells communicate with each other—activities that are both relevant to vascular health and atherosclerosis.10

Assessing and Promoting Vascular Endothelial Health
As noted above, there’s a growing body of data underscoring the importance of maintaining a healthy vascular endothelium throughout our lives but especially as we age. Despite the potential benefits of targeting vascular endothelial health as a mechanism for reducing the risk of coronary artery disease and stroke, this approach is not widely pursued in today’s clinical practice. I believe a key reason for this gap is the mistaken belief that arterial health cannot be assessed or managed. In my clinical practice, however, we pursue an integrative approach to cardiac longevity that takes advantage of new approaches to assessing arterial health as well as foods and nutraceuticals that can promote vascular endothelial health.

Two biomarker blood tests measure levels of asymmetric dimethylarginine (ADMA) and symmetric dimethylarginine. Elevations in these biomarkers can be indicative of damage to the endothelium. ADMA competitively inhibits the production of NO, a key mediator of endothelial homeostasis.12 A prospective study conducted in more than 1,900 patients with coronary artery disease found that high levels of baseline AMDA independently predict future cardiovascular risk.13

There’s also EndoPAT, a device cleared by the FDA in 2003 for assessment of endothelial function. EndoPAT measures a NO-mediated endothelial response and has been shown in clinical studies to be predictive of future major adverse cardiac events, even in patients with normal Framingham Risk Scores.14

Rather than waiting for patients to exhibit symptoms of cardiovascular disease, the ADMA and EndoPAT tests improve physicians’ ability to predict which patients are at risk of future major adverse cardiac events. These tests can enable physicians and patients to work together to establish nutrition and lifestyle programs that can protect or improve their vascular endothelial health.

Nutrition can play a key role in how we help our patients achieve and maintain healthy vascular endothelium. Given the importance of NO [nitric oxide] in vascular endothelial function, we counsel our patients to eat foods high in arginine and citrulline, both of which are amino acids used in the production of NO.15 These foods include legumes, nuts, and watermelon. We also recommend foods rich in dietary nitrates, such as arugula, chard, other leafy greens, and beets. Patients in my practice are also counseled about the need for adequate sleep and exercise and the benefits of avoiding fast foods, processed carbohydrates, and excess sugar.

Given that endothelial dysfunction is the starting point for most cardiovascular disease and the EG is the primary protector and regulator of the endothelium, maintaining a healthy EG may be one of the most important approaches to reducing cardiovascular risk and preventing cardiovascular disease. While there are no pharmaceutical products that directly target the EG, promising early data from a small study suggest that certain glycocalyx regenerating compounds (GRCs) may provide cardiovascular benefits. These GRCs mimic the building blocks the body requires to restore and maintain a healthy EG.

Research has shown that there’s an increase in the adhesion of leukocytes to the vascular endothelium following enzymatic removal of the EG.16 Data from a recent presentation demonstrate that this increase is normalized within minutes of exposure to certain GRCs. Promising early data from a small study using the same GRCs show a dramatic reduction in vulnerable plaque within 60 days.17 In this study, adults with carotid artery plaques confirmed by MRI-PlaqueView, the only FDA-approved software program used with MRI devices to analyze carotid plaque, received a GRC-containing nutraceutical, Arterosil, daily for two months and then underwent a second MRI. Preliminary data from the study demonstrate a 56% average reduction in the lipid-rich necrotic core of the assessed plaque, with a significant increase in lumen size.

Based on the growing body of data supporting the cardiovascular benefits of these GRCs [glycocalyx regenerating compounds] and the fact that Arterosil is a natural product, we recommend it to patients in my practice as part of an integrative approach to enhancing their cardiac longevity. Combined with a diet rich in arginine, citrulline, and dietary nitrates; a healthy lifestyle that provides adequate sleep and exercise; and periodic ADMA or EndoPAT testing, physicians now have tangible ways to help patients achieve or maintain good EG and vascular endothelial health, which will help reduce their risk of future adverse cardiac events.

Aging may be inevitable; atherosclerosis isn’t.”

— Joel Kahn, MD, is founder of the Kahn Center for Cardiac Longevity.

References
1. Head T, Daunert S, Goldschmidt-Clermont PJ. The aging risk and atherosclerosis: a fresh look at arterial homeostasis. Front Genet. 2017;8:216.

2. Wang JC, Bennett M. Aging and atherosclerosis: mechanisms, functional consequences, and potential therapeutics for cellular senescence. Circ Res. 2012;111(2):245-259.

3. Barquera S, Pedroza-Tobias A, Medina C, et al. Global overview of the epidemiology of atherosclerotic cardiovascular disease. Arch Med Res. 2015;46(5):328-338.

4. Coronary artery disease. MedlinePlus website. https://medlineplus.gov/coronaryarterydisease.html. Updated April 8, 2019.

5. Cerebrovascular disease or stroke. Centers for Disease Control and Prevention, National Center for Health Statistics website. https://www.cdc.gov/nchs/fastats/stroke.htm. Updated July 26, 2018.

6. Atherosclerosis. National Heart, Lung and Blood Institute website. https://www.nhlbi.nih.gov/health-topics/atherosclerosis. Accessed December 6, 2018.

7. Adamson PD, Dweck MR, Newby DE. The vulnerable atherosclerotic plaque: in vivo identification and potential therapeutic avenues. Heart. 2015;101(21):1755-1766.

8. Shah PK. Mechanisms of plaque vulnerability and rupture. J Am Coll Cardiol. 2003;41(4 Suppl S):15S-22S.

9. Reitsma S, Slaaf DW, Vink H, van Zandvoort MA, oude Egbrink MG. The endothelial glycocalyx: composition, functions and visualization. Pflugers Arch. 2007;454(3):345-359.

10. Mitra R, O’Neil GL, Harding IC, Cheng MJ, Mensah SA, Ebong EE. Glycocalyx in atherosclerosis-relevant endothelium function and as a therapeutic target. Curr Atheroscler Rep. 2017;19(2):63.

11. Tarbell JM, Cancel LM. The glycocalyx and its significance in human medicine. J Intern Med. 2016;280(1):97-113.

12. Palmer RM, Ferrige AG, Moncada S. Nitric oxide release accounts for the biological activity of endothelium-derived relaxing factor. Nature. 1987;327(6122):524-526.

13. Schnabel R, Blankenberg S, Lubos E, et al. Asymmetric dimethylarginine and the risk of cardiovascular events and death in patients with coronary artery disease: results from the AtheroGene Study. Circ Res. 2005;97(5):e53-e59.

14. Rubinshtein R, Kuvin JT, Soffler M, et al. Assessment of endothelial function by non-invasive peripheral arterial tonometry predicts late cardiovascular adverse events. Eur Heart J. 2010;31(9):1142-1148.

15. Nohria A, Gerhard-Herman M, Creager MA, Hurley S, MitraD, Ganz P. The role of nitric oxide in the regulation of digital pulse volume amplitude in humans. J Appl Physiol (1985). 2006;101(2):545-548.

16. Constantinescu AA, Vink H, Spaan JA. Endothelial cell glycocalyx modulates immobilization of leukocytes at the endothelial surface. Arterioscler Thromb Vasc Biol. 2003;23(9):1541-1547.

17. DeSilva D. The endothelial glycocalyx — a new therapeutic target for cardiovascular disease. Paper presented at: The American Academy of Anti-Aging Medicine (A4M) 26th World Congress; December 13, 2018; Las Vegas, Nevada.

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The condition of the arterial wall is directly dependent on the glycocalyx, a microscopic anti-adhesive lining of the arterial wall, recently discovered by scientists.

The endothelial glycocalyx is a micro-thin protective gel lining on interior of our blood vessels. It’s “non-stick” surface helps maintain endothelial function including arterial elasticity and healthy blood pressure. Many researchers consider the endothelial glycocalyx as a first line of defense against vascular diseases including atherosclerosis.

The glycocalyx inhibits platelets and other harmful particles like leukocytes from adhering to or penetrating the endothelial wall. When the glycocalyx lining is breached, it can leave the endothelium vulnerable to the formation of atherosclerotic plaque. This initiates the inflammatory response that leads to plaque formation and thrombotic events.

The endothelial glycocalyx of blood vessels is delicate and is easily damaged by many common conditions, such as high blood glucose, oxidative stress and inflammation.

Poor diet, disease, stress and aging can also compromise the glycocalyx lining.

You cannot have healthy arterial walls without a healthy endothelial glycocalyx (EGX).

How Do You Support this Lining of the Blood Vessels?

You can support and maintain the endothelial glycocalyx by having a healthy lifestyle, eating an anti-inflammatory Mediterranean type diet, reducing stress, and exercising regularly.

Conversely, factors that degrade the endothelial glycocalyx include smoking, a high sugar diet, physical inactivity, stress, air pollution, aging, and systemic inflammation.

In addition, the nutrition supplement Arterosil HP provides building blocks and antioxidants to support a strong and vital glycolayx.

Arterosil HP is a patented formulation that contains a glycocalyx-supporting compound — rhamnan sulfate — derived from a rare green seaweed (Monostroma nitidum) plus extracts of 22 antioxidant-rich fruits, vegetables and green tea.

Glycocalyx Role in Vascular and Micro-vascular Health 

Functions of the glycocalyx include:

• Regulating vascular permeability and fluid balance
• Providing a physical barrier against inadvertent adhesion of platelets, leukocytes and cholesterol to the vascular wall
• Regulating coagulation
• Regulating synthesis of nitric oxide (NO) in response to the blood flow

Cardiovascular Health is Total Body Health

Risk of cardiovascular disease (CVD) is largely determined by the condition of the vascular system. In addition, vascular health impacts many other conditions such as diabetic neuropathy and erectile dysfunction.

The glycocalyx plays a critical role in cardiovascular health. As illustrated below, your vascular system has 60,000 miles of blood vessels — including arteries, veins and tiny capillaries. Every blood vessel in your body is protected by this smooth inner glycocalyx lining.

Read more about Arterosil HPand why it will likely be the next major breakthrough in cardiovascular medicine.

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Leading integrative cardiologists use Bergamet Pro+ , the highest potency bergamot nutrition supplement in their practices. Many report that adding Bergamet Pro+ enables them to use lower statin dosages with patients and still get the desired cholesterol reductions.

Bergamet Pro+ is clinically proven to assist in:

• reducing total cholesterol levels
• improving LDL and HDL cholesterol levels
• improving triglyceride levels
• decreasing blood sugar levels
• removing fatty deposits in the liver
• addressing metabolic syndrome

Clinical Application of Bergamot (Citrus bergamia) for Reducing High Cholesterol and Cardiovascular Disease Markers — Integrative Food, Nutrition and Metabolism, March 2019

Abstract

“The bergamot is a citrus fruit native to southern Italy with traditional uses that include improving immune response and cardiovascular function. There are a variety of phytochemicals that have been found in the bergamot including brutieridin and melitidin as well as other flavonoids, flavones O-glucosides and C-glucosides.

Multiple clinical trials have provided evidence that different forms of orally administered bergamot can reduce total cholesterol and low-density lipoprotein cholesterol [LDL].

In vitro mechanistic studies have provided evidence that polyphenols from the bergamot can alter the function of AMPK and pancreatic cholesterol ester hydrolase (pCEH). The use of bergamot in multiple clinical trials has consistently shown that it is well tolerated in studies ranging from 30 days to 12 weeks.

This mini-review reports on the clinical studies performed with different forms of bergamot along with their effectiveness in reducing total cholesterol and LDL cholesterol in patients with hypercholesterolemia.”

NOTE: Some medical doctors use Bergamet Pro+ with Arterosil-HP as part of a comprehensive cardiovascular support program that always includes the foundational components of a heart-healthy diet and regular exercise.

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