I am learning new information regarding fat gain and loss. I have been sharing information about a probiotic that grows in the small bowel called Akkermansia mucinophila and how it produces the hormone glucagon-like-peptide-1 (GLP-1). According to an AI Overview, GLP-1 is a natural gut hormone that helps regulate blood sugar by boosting insulin release and slowing digestion. It also significantly impacts appetite, promoting fullness and reducing cravings. The AI overview of Akkermansia states that it strengthens the gut lining, improves metabolic health (e.g., cholesterol and blood sugar), and boosts immunity by feeding on mucin, the gut’s protective layer. After Akkermansia breaks down mucin, it replenishes and strengthens it, preventing toxins from leaking into the body. In the Book, Eat to Beat Your Diet, Dr. William Li states, “Akkermansia helps maintain your metabolism, control your body weight, power up your immune defenses, and even support your mental well-being. Take note: this bacterium is found in the gut of lean people, but it’s mostly absent in the gut of people who are obese (pg. 75).”

I have discovered through muscle testing that many clients who are maintaining a good weight have a strong presence of Akkermansia in their small bowel and are making plenty of GLP-1. On the other hand, those who have difficulty maintaining a healthy weight and struggle to lose weight lack established Akkermansia and do not produce GLP-1. Dr William Lee writes that foods that help grow more Akkermansia in the gut include pomegranate, cranberry, concord grape, turmeric, green and black tea, and chili peppers. He further cites a study stating, “The mushrooms in the meal made everyone feel less hungry for ninety minutes after eating, which helps to prevent overeating. One hormone, glucagon-like peptide-1 (GLP-1), was 15 percent higher after the mushroom-spiked meal. This hormone is made by your gut, and it acts on the brain’s satiety centers to turn down appetite (pg. 157).” Some people lack a healthy microbiome that supports the growth of Akkermansia and need to take the supplement, Boost Synergy GLP-1 by Next-Microbiome. This supplement needs to be taken for 2-3 months to build your microbiome and Akkermansia bacteria.

Through muscle testing hundreds of clients, I have found that all dairy products, except organic butter and organic ghee, hamper the growth of Akkermansia. I have also discovered that omega-6 seed oils inhibit GLP-1 production. These oils are partially hydrogenated and are also called omega-6 polyunsaturated fat. Omega-6 seed oils are canola, corn, soy, cottonseed, grapeseed, sunflower, safflower, rice bran, and peanut oils, and they are chemically processed and refined. Dr. Juia Sumpano, RD, LD, from the Cleaveland Clinic, writes that these oils cause inflammation and many diseases, such as arthritis, heart disease, metabolic syndrome, stroke, and Type 2 diabetes. Many omega-6 seed oils are found in processed and fried foods.

Another fat-gain/loss conundrum is the role brown fat plays in regulating weight. Brown fat is distributed in thin layers under our breastbone, clavicle, armpits, upper abdomen, and between the shoulder blades. It contains predominantly mitochondria, the powerhouses of the cell, which burn glucose to produce adenosine triphosphate (ATP) and water. As we age, brown fat diminishes, and its function declines. In the book, Eat to Beat your Diet, Dr. William Li states, “Everyone has brown fat. It is a hidden asset, standing by and waiting for orders to turn on thermogenesis and burn away excess fat to streamline your metabolism. When activated, brown fat draws down on fuel stores found in white fat—it’s a natural consequence of brown fat’s job as a space heater (pg. 75).”  Some people will do cold plunges or alternate hot and cold water in the shower to activate their brown fat. Dr. Li discusses many foods that can also activate brown fat, such as hot peppers, which contain capsaicin and capsinoids. He states, “These chemicals activate pathways in the body that decrease fat production, burn off excess fat, increase your metabolism, and make you feel less hungry (pg. 81).” Other foods that will activate brown fat are resveratrol, green tea, apples, cherries, lemons, peppermint, and turmeric.

Dr. William Li lists many foods that activate brown fat. I created this delicious recipe. 

Bean Mushroom Saute or Soup

1 C. onion (1 med)

1 C. celery (2 stalks)

2 large or 3 medium portabella mushroom caps

2 C. broccoli, kale, or collard greens

1/2 C. carrots (1 large)

4 cloves garlic

1 can (15.5oz) white beans (Great Northern)

1+ T. Italian seasoning

1+ t. sea salt

1+ t. cayenne pepper (op)

1 T. organic butter

Chop the onions, celery, portabella mushrooms, chosen green vegetable, and carrots. Heat the skillet and melt organic ghee. Add minced garlic to the melted ghee and cook until browned. Put all the chopped vegetables and mushrooms in the skillet and saute until tender. Rinse the beans and mix them into the saute to warm. Add spices and finish with organic butter. Makes 5 cups.

To create a soup: add a roux to 2 cups of chicken or vegetable broth. To make the roux: melt 1 T. organic butter, whisk in 2 T. white spelt or white rice flour. Add the broth. Whisk until thick. Mix into the saute. 

To keep your brown fat active, blend the cooked ingredients in a food processor, fill ice cube trays with the puree, freeze, and consume 1 cube 2 times a day. Canning the soup in one-cup jars is another way to consume 2 tablespoons twice a day.