Brief Summary
This video outlines a morning routine designed to naturally boost GLP-1 levels, which helps to suppress appetite and promote fat loss. The routine incorporates elements like coffee or green tea, steady-state cardio, morning sunlight exposure (or a vitamin D lamp), and strategic protein intake (whey followed by casein) along with psyllium fiber and potentially capsaicin to further enhance appetite control.
- Combine coffee and green tea for synergistic appetite suppression.
- Incorporate steady-state cardio after caffeine intake to mobilize fat.
- Expose yourself to morning sunlight or use a vitamin D lamp to influence leptin and ghrelin levels.
- Strategically consume whey protein for immediate appetite control, followed by casein protein and psyllium fiber for prolonged satiety.
Intro
The video introduces a morning routine focused on increasing GLP-1 levels to reduce appetite and promote fat loss. It emphasizes lifestyle adjustments rather than specific workouts or breakfasts, aiming to emulate the effects of GLP-1 receptor agonists through natural means.
Step 1 - Coffee and/or Green Tea
Combining coffee and green tea can synergistically suppress appetite due to the polyphenols in green tea (kakans) and the chlorogenic acid in coffee. A study in Nutrients showed that co-ingestion of green tea and coffee over three weeks significantly increased GLP-1 levels, a gut incretin that reduces appetite. Additionally, coffee and green tea can lead to a postprandial decrease in insulin, further controlling appetite.
Step 2 - Steady State Cardio
Having coffee or green tea before performing slow, steady-state cardio can mobilize more fat. Alternating between green tea and coffee, and adding MCT oil to coffee (but not butter), can further enhance fat burning and ketone production, which helps curb appetite. MCT oil, when consumed on an empty stomach, produces ketones that override appetite.
Step 3 - Sunlight
Morning sunlight exposure is crucial for fat loss and appetite reduction. A study in Obesity Facts showed that subjects exposed to morning sunlight lost more body fat and had reduced appetite. Another study in the International Journal of Endocrinology found that morning light exposure increased leptin levels (reducing appetite), while red and green light specifically decreased ghrelin (the hunger hormone). Mitochondria respond to light, influencing metabolic processes.
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If sunlight is not accessible, a red light therapy light or a vitamin D sunlamp like the one from Mitolux can be used. The Mitolux lamp provides UVB light for vitamin D production and includes red and near-infrared spectrum light. It is available in different sizes and can be used on a treadmill for effective morning light exposure, impacting appetite later in the day.
Step 4 - Whey Protein
After a workout, consuming whey protein can provide a short-term appetite suppression effect due to its rapid absorption. A study in Advances in Nutrition indicated that whey protein quickly increases PYY and GLP-1 levels, which helps prevent overeating post-workout. A simple whey protein shake with water is recommended.
Step 5 - Casein Protein
An hour after the whey protein shake, consuming casein protein (e.g., yogurt, cottage cheese, or ground beef) is beneficial. Casein forms a gel-like substance that delays gastric emptying, causing food to spend more time in the small intestine and subsequently increasing GLP-1 release, mimicking the effects of drugs like Ozempic.
Step 6 - Psyillium w/ Casein
Adding 1 to 2 tablespoons of psyllium to the casein-rich meal can further control appetite. A study in BMC Endocrine Disorders showed that psyllium has similar effects to intestinal alpha-glucosidase inhibitors, leading to increased GLP-1 levels by delaying carbohydrate emptying and promoting GLP-1 release.
Step 7 - Capsacin w/ Green Tea
Adding spice to green tea can have a potent effect on appetite suppression. A study in Clinical Nutrition found that combining green tea with capsaicin (chili pepper) impacts the TRPV receptor, triggering a vagus response that stimulates the brain to produce more NPY and PYY, resulting in downstream appetite suppression.
Recap
The morning routine involves having black coffee or green tea upon waking, followed by a walk outside to get sunlight. After the walk, switch to decaf coffee or green tea with spice. Post-cardio, consume a quick whey protein shake in water, and an hour later, have a casein-rich meal with a tablespoon of psyllium to curb appetite throughout the day.
