>> Dr. Terry Simpson: Foreign.

You've probably heard about GLP1 medications

like ozempic and Zeppelin. Initially developed for

diabetes, they have become significant

for weight loss. Here's an

essential truth. These medications are

necessary for many people because people

can't sustain weight loss through

diet alone. In spite of what many

gym bros will tell you today,

we're going to tell you how you should eat if

you're on a GLP1 medication. Now,

we've covered some of this ground before, but

never with such a verb.

I am your Chief Medical Explanationist, Dr. Terry

Simpson, and this is for

Q4Q where we make sense of

the madness, bust a few myths, and teach you a little bit

about food as medicine.

GLP1 medications have revolutionized weight

loss and they will continue to do so.

However, a critical question often remains.

What should people eat while they're on these

medications? Unfortunately, we have clear evidence based

answers. While GLP1 drugs might help

manage weight effectively, good nutrition

is vital, especially when

you have perceptibly inability to eat

as much as you did before. Medication

alone while delivering weight loss doesn't deliver

optimal health, but combining it with a nutritious

diet amplifies the benefits and ensures

overall wellness. Weight loss is important,

but we also aim to be healthy in the process.

We discovered this during the time when I was doing weight loss

surgery. It seems that I would look around

and say, what is the optimal diet for people who've

had weight loss surgery? And there were

thousands of answers. Many weight loss surgeons had their

own versions of diets and recipes,

often falling into some low carb or keto

ionosphere. And then I went to

culinary medicine school and spent

hours researching the various diets. Not

from a perspective of, uh, the books that you

find in a bookstore, the popular stuff you would

see online. But what does the evidence

actually show us? And it became

very clear that the Mediterranean diet remains

unmatched in providing long term health benefits.

The diet, which is rich in fruits, vegetables, whole grains,

legumes, lean proteins, healthy fats like olive oil,

and even a little moderate wine consumption,

enhances the benefits of my weight loss

surgery patients. And now we're seeing

the benefits in those patients on GLP1

medications. We've talked extensively about the

Mediterranean diet on 4Q and I invite you to go back and listen

to those where we've highlighted its structured

nutritional guidelines, such as consuming 9 ounces

or 250 grams of fruits and vegetables daily,

limiting red meat and alcohol, and prioritizing

monounsaturated fatty acids.

Numerous studies have shown that the Mediterranean diet reduces

inflammation, decreases cardiovascular

risks, improves cognitive function

and lowers diabetes risks. For instance,

there was a prediment study demonstrating the

significant reduction in cardiovascular events,

the Lyon Heart Study, which showed that people who had

a heart attack their first heart attack had a

reduction of almost 75% about getting a

second heart attack by following a, um, Mediterranean diet.

There was something called the EPIC study, which showed that there

was a decrease in overall mortality, improved

cancer outcomes and enhanced longevity among

those who had the Mediterranean diet. Research

has consistently shown improved cognitive function, reduced

Alzheimer's risk, and associated with

better insulin sensitivity and diabetes

control. So you're probably wondering, where do

I start? And there are some practical

examples. Here's how you can incorporate a

Mediterranean diet. For example, breakfast. You might consider

some Greek yogurt toppled with fresh berries or one

of my favorites, overnight oats with some mixed berries and

fruits. You don't need too much of this, but

not only will you feel better and have a good start to your day, but

increasing fiber allows your guts to

feel good and thank you. Lunch could be a colorful salad

of leafy greens, chickpeas, tuna, avocado

and stone fruits like peaches or nectarines

drizzled with olive oil and some lemon juice.

Dinner might be something simple like grilled salmon or chicken

with quinoa or farro, along with some steamed or

roasted vegetables like broccoli, asparagus or

zucchini. Okay, one of those I actually

like. These examples make adopting the

Mediterranean lifestyle manageable and delicious. When I

say one of those I might actually like, it's true there are many

vegetables I don't like. Fortunately, there

are plenty of vegetables out there, and that means

that you aren't limited to what you find in the

Mediterranean. For example, you might think rice is

Mediterranean. It's not. You might think tomatoes are

Mediterranean. Clearly it's not. But those are

fruits and vegetables and whole grains that are beneficial

in long term studies.

So while GLP1 medications like Ozempic

and Zeppelin effectively manage and treat

obesity, pairing them with a Mediterranean

diet optimizes your health, amplifying

anti inflammatory and cardioprotective and anti cancer

effects. With over 70 years of research and

more than 13,000 scientific

publications supporting it, the Mediterranean diet

isn't just about regional cuisine.

It's a scientifically validated approach

detailing specific foods and amounts to

boost overall health. So you won't just be

losing weight, but you'll actively enhance your

overall health. GLP1 drugs have

revolutionized weight management, but true

health emerges when combined with a nutritious,

balanced diet. Not another protein bar,

not another protein shake. And the Mediterranean diet, uh,

clearly stands out for long term health improvements.

Remember, it's not just about shedding pounds, it's about

becoming healthier in the process.

And don't forget to add a multivitamin

to your list of things. If you're taking GLP1

drugs, it is essential to be able to get

adequate amounts of nutrition. And if you're

not, Mediterranean diet. And adding a

multivitamin is a just about, uh, belt

and suspenders approach. Thanks

for joining me on 4Q. Don't forget

to subscribe, share and stay hungry for knowledge that

is. This podcast has been

researched and written by me, Dr. Terri

Simpson. And while I am a physician, I am not your

physician. Before making any changes, especially

when on, um, the GLP1 drug, please check with your

physician and a registered dietitian.

Not with a chiropractor, not with an eastern trained

physician. We were distributed by our friends at

Simpler media and the Pod God. My good friend,

Mr. Evo Terre

until next week. Thanks for listening, thanks for

subscribing, and thanks for saying the kind words on all

of those different places. You'll find me in my podcast.

Until then, have a Good week. I'm Dr.

Simpson. Goodbye,

de Evo.

I discovered overnight oats with

a little bit of apple sauce or apple

juice added to it. It's

delicious. You ought to give it a try sometime.

I am on board the overnight Oats

Ch train. Um, but I hadn't considered putting other

stuff into it. Experimentation

shall ensue.