The $1,000-a-Month Hormone Your Gut Makes for Free

Summary

Dr. Sean Hashmi explains that the gut produces GLP-1, a hormone involved in fullness and blood-sugar regulation, but the body breaks it down quickly. Foods and eating habits may support the body’s own satiety signals, but they do not reproduce the effects of GLP-1 medications.

Foods and strategies discussed

• Protein at breakfast: Tofu is one affordable option. The studies discussed found that higher-protein breakfasts increased GLP-1 and the related satiety hormone PYY. If oatmeal leaves you hungry or tired, try eating protein first.
• Beans and lentils: Their fiber can be fermented by gut bacteria. The video describes a study in which a bean dinner was associated with higher PYY and less hunger the following morning. Start with about half a cup and increase gradually if you experience gas or bloating.
• Barley: Use it in place of white rice when practical. A small study cited in the video found higher next-morning GLP-1 levels after three days of meals made with whole barley.
• Oats: Choose rolled or steel-cut oats rather than sugary instant packets. Pair them with protein—for example, cook them with soy milk or eat tofu first—rather than having them alone.
• Olive oil: Consider using a modest amount in place of butter when cooking or dressing vegetables. The video cautions against copying the very large amount used in one study.
• Cabbage or other vegetables: Have vegetables alongside protein at the start of a meal.

Free eating habits and the 24-hour “GLP-1 relay”

• Eat protein and vegetables before carbohydrates: The video recommends beginning lunch or dinner with vegetables and protein, then waiting about 10 minutes before eating bread, rice, or potatoes. A study discussed found this meal order was associated with higher GLP-1 and a smaller blood-sugar spike.
• Slow down: Aim to take around 30 minutes to eat, giving fullness signals time to catch up.
• Include fiber-rich foods across the day: Beans, lentils, or barley can be part of multiple meals, including dinner.
• Don’t treat chilled potatoes as a medication substitute: The review cited in the video found resistant starch generally did not increase GLP-1 in the studies examined; it did not specifically test refrigerated potatoes.

These are supportive eating strategies, not a replacement for prescribed medication. Anyone using a GLP-1 injection should follow their clinician’s instructions and not change or stop treatment on their own. People with advanced kidney disease who have been advised to limit potassium should ask their kidney-care team about adding beans or lentils.

Presenters and sources

• Presenter: Dr. Sean Hashmi, identified in the video as a board-certified nephrologist and specialist in lifestyle and obesity medicine.
• Sources discussed: Human studies on protein breakfasts, beans, barley, meal order, and eating speed; a review of 52 fiber studies; and a semaglutide follow-up study. The subtitles do not provide study authors or publication details.