If you’ve ever started the ketogenic (keto) diet—or know someone who has—you may have heard about the dreaded “keto flu.” Don’t worry, it’s not an actual virus. The term simply describes temporary side effects that some people experience in the first week or so of starting keto.
Why does it happen?
When you reduce carbs dramatically, your body has to shift from using glucose (sugar) as its main source of energy to using fat and ketones. That transition is called nutritional ketosis, and it can feel a little bumpy at first.
Here’s why:
Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.
Carb withdrawal: Your body is used to quick energy from carbs, and it takes a few days to learn how to run on fat instead.
Water and electrolyte loss: Carbohydrates hold onto water and electrolytes (like sodium, potassium, and magnesium). When carbs are cut, the body flushes out extra fluid, leading to dehydration and mineral loss.
Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.
Common symptoms of the keto flu
Everyone is different, but the most common complaints include:
Fatigue or low energy
Headaches
Irritability or “brain fog”
Nausea
Muscle cramps
Trouble sleeping
The good news? These symptoms are temporary. Most people notice improvement within 3–7 days as their bodies adjust to ketosis.ate if you’re sensitive—they can be high in histamine or trigger release.
How to beat the keto flu
You don’t have to suffer through it! Here are some practical ways to ease the transition:
Stay hydrated 💧Aim for at least 8–10 cups of water per day. Remember, you’re losing extra fluid at the beginning, so replenishing is key.
Boost electrolytes ⚡Salt your food a little more than usual, sip on broth, and include potassium- and magnesium-rich foods like leafy greens, avocado, and nuts. Some patients also benefit from an electrolyte supplement such as ElectroPure Hydration by Designs for Health.
Ease into keto gradually 🍳Instead of slashing carbs overnight, try lowering them step by step over a week or two. This gives your metabolism more time to adjust.
Eat enough fat and protein 🥑Don’t skimp on calories. Healthy fats (avocado, olive oil, salmon, nuts) and adequate protein help stabilize energy and keep you full.
Prioritize sleep and rest 😴Fatigue can worsen symptoms. Try to get 7–9 hours of quality sleep and listen to your body during the transition.
Histamine intolerance can feel like an invisible burden—causing symptoms like headaches, hives, digestive issues, and fatigue without a clear cause. Unlike typical allergies, histamine intolerance stems from the body’s inability to effectively break down histamine, a compound involved in immune responses, digestion, and the nervous system. Fortunately, many natural strategies can help manage histamine levels and support your body’s ability to process it. Now that you’ve learned more about histamines (see Dr. Hart’s previous blog post on Histamines), I would like to share some ways to help them naturally.
Natural Ways to Manage and Reduce Histamine Intolerance:
Follow a Low-Histamine Diet
Start by reducing foods that are naturally high in histamine or that trigger histamine release: Foods to limit or avoid:
Avoid teas like black tea, green tea, and yerba mate if you’re sensitive—they can be high in histamine or trigger release.
Reduce Stress:
Stress can trigger histamine release from mast cells. Chronic stress makes intolerance worse.
Try:
Deep breathing or meditation
Gentle exercise (like yoga, stretching or walking)
Adequate sleep
Time in nature in the fresh air
Minimize Environmental Triggers:
Histamine intolerance isn’t just about food—external triggers can add to the load:
Pollen
Mold
Dust mites
Pet dander
Fragrances and household chemicals
Reduce triggers with:
HEPA air purifiers
Fragrance-free cleaning and personal care products
Regular cleaning to minimize dust and allergens
Since there is no histamine test one can take, and histamine intolerances vary from person to person, tracking what you eat and how you feel can reveal hidden triggers.
Histamine intolerance can feel overwhelming, but lifestyle and diet changes can dramatically improve symptoms.
If symptoms are severe or persistent, consult a Carolina Total Wellness practitioner. They can run stool tests to check the health of your gut microbiome, blood tests, nutrient testing, and temporarily eliminating certain foods from your diet.
Balancing histamine isn’t about perfection—it’s about reducing your overall histamine load so your body can recover. See one of our Functional Medicine certified providers to learn more about whether your symptoms are related to histamine and what you can do about it.
It is a chemical that is made by your immune system and its main function is to help the body get rid of allergens. When histamine builds up in the body, it has an effect on mostly every system in the body.
Histamine intolerance is a condition characterized by an imbalance between the accumulation of histamine and the body’s ability to degrade. It is broken down by different enzymes and when the enzymes are not present or you may be suffering from an issue that makes it difficult to break down histamine, then histamine levels will build up and create a cascade of symptoms. These symptoms can be non-specific and may resemble those of other conditions, making diagnosis challenging.
The physicians at Carolina Total Wellness will thoroughly evaluate your history and determine if the symptoms you are experiencing are related to histamine intolerance. Other factors that can contribute to histamine intolerance include genetic predispositions, dietary factors, hormonal imbalances, stress, alcohol consumption and environmental factors. For example, certain foods, such as fermented foods, vinegars, cured meats, citrus fruits, and bananas, can be high in histamine or contain histamine-releasing compounds.
High stress can have a big impact on histamine production as it can cause the immune cells to release more histamine. Lastly, having a hormonal imbalance such as estrogen dominance can lead to excess histamine release and interfere with the enzymes that degrade the histamine worsening the problem.
Lifestyle Recommendations for Histamine Intolerance
Lifestyle modifications can help alleviate symptoms. A low-histamine diet is currently the most advised strategy for preventing symptoms. This diet involves excluding high histamine-containing foods, and opting for fresh, whole foods instead. Additionally, DAO supplementation can help support histamine degradation.
At Carolina Total Wellness, our health coaches are very knowledgeable of Histamine Intolerance and will provide counseling on the foods high in histamine and what it better to eat instead.
Other lifestyle recommendations for managing histamine intolerance include:
Gut health support- Maintaining a healthy gut microbiome is essential for histamine degradation. Probiotics, such as Lactobacillus rhamnosus, Bifidobacterium infantis, and Lactobacillus plantarum, can help support gut health. It is important to assess for gut dysbiosis or imbalances in the gut microbiome. Be mindful that not all probiotics are useful if someone has high histamine. Certain types of bacteria can produce histamine, whereas some may have the ability to degrade histamine, and some have no direct effect on histamine.
Stress management – Stress can exacerbate histamine intolerance symptoms. Engaging in stress-reducing activities, such as meditation, yoga, acupuncture, or deep breathing exercises, can help mitigate symptoms. Carolina Total Wellness Health Coaches will provide you with an individualized plan for stress management based on your history.
Avoiding histamine-releasing compounds – Certain compounds, such as alcohol, caffeine, and certain medications, can release histamine and exacerbate symptoms.
Treatment Recommendations for Histamine Intolerance
While lifestyle modifications can help alleviate symptoms, treatment may be necessary for severe cases of histamine intolerance. There are various medications that can help alleviate symptoms.
In conclusion, histamine intolerance is a complex condition that requires a comprehensive approach to management. By understanding the symptoms, causes, and lifestyle recommendations for histamine intolerance, you can take the necessary steps to alleviate symptoms and improve your quality of life. If you suspect you have histamine intolerance, consult with one of your physicians here at Carolina Total Wellness who can evaluate histamine intolerance and recommend the most appropriate treatment plan for you.
Summer cookouts are a time for connection, sunshine, and great food—but they’re often filled with processed meats, sugary desserts, and disposable, well, everything. Traditional menus can leave us feeling bloated, fatigued, or inflamed. This season, choose nourishing, sustainable swaps that taste amazing and help you feel even better.
SWAP #1: Kabobs Instead of Burgers or Hot Dogs
Skip the heavy burger buns and enjoy colorful protein-packed skewers that are naturally gluten-free and customizable.
Build-your-own kabob ideas:
Marinade: olive oil + lemon juice + garlic + oregano or rosemary
Proteins: wild-caught salmon or shrimp, organic chicken, grass-fed steak, marinated tofu or tempeh
Veggies & Fruit: zucchini, red onion, bell peppers, cherry tomatoes, pineapple, mushrooms
SWAP #3: Grilled Fruit Instead of Cobbler
Ditch the sugary, gluten-heavy desserts and grill up nature’s candy for a fiber-rich, antioxidant-packed, naturally sweet treat without the crash.
Easy grilled fruit ideas:
Top with coconut whipped cream, chopped toasted nuts, or a sprinkle of cinnamon
Peaches or nectarines: halved, brushed with coconut oil, grilled 2–3 mins per side
Pineapple rings or watermelon slices: caramelize for a smoky-sweet flavor
SWAP #4: Corn-Based or Bamboo Plates Instead of Plastic
Did you know plastic plates and utensils can leach hormone-disrupting chemicals, especially when exposed to heat and sunlight?
Here are some better options to support hormone health and reduce landfill waste:
Compostable corn-based or bamboo plates and flatware
Enamel or stainless steel reusable sets
Cloth napkins for a zero-waste, elegant upgrade
Takeaways
Enjoy real food. Celebrate connection. Support your health—naturally.
Summer cookouts don’t have to derail your health goals. It IS possible to avoid gluten, dairy, and highly processed foods without missing out on celebrations with friends and family.
Perfection is not the goal. Choose one swap that sounds good to you and let yourself enjoy the rest, if it won’t make you feel terrible afterwards.
Subtle changes add up over time – and are more likely to be sustainable.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
Coronary artery calcium scoring is a medical test used to assess the risk of cardiovascular disease (CVD). It measures the amount of calcium in the coronary arteries, which supply blood to the heart. Calcium buildup in the arteries is a sign of atherosclerosis, a condition in which plaque builds up in the arteries and can cause heart disease.
Coronary artery calcium scoring is an important tool for identifying individuals who are at risk for heart disease. The test can help us doctors predict the likelihood of a heart attack or stroke and determine the best course of treatment. By detecting calcium buildup in the arteries, we can assess the severity of atherosclerosis and develop a plan to reduce the risk of cardiovascular events.
The test typically involves a computed tomography (CT) scan of the heart and arteries. The CT scan takes images of the heart and arteries, which are then used to calculate the calcium score. The calcium score is a measure of the amount of calcium in the arteries and can range from 0 to over 400. The results of coronary artery calcium scoring can help us determine the risk of heart disease. A score of 0 indicates no detectable calcium, while a score of 1-100 indicates minimal calcium buildup. Scores above 100 indicate more significant calcium buildup and a higher risk of heart disease.
Coronary artery calcium scoring is an important tool for identifying individuals who are at risk for heart disease. By detecting calcium buildup in the arteries, we can assess the severity of atherosclerosis and develop a plan to reduce the risk of cardiovascular events. The test can also help identify individuals who may benefit from preventive measures, such as lifestyle changes or medication, to reduce their risk of heart disease.
Think of coronary artery calcium scoring like a snapshot of your heart’s health.
It helps us see if there’s any buildup of calcium in your arteries, which can increase your risk of heart disease. By detecting calcium buildup early, we can help you take steps to reduce your risk and prevent cardiovascular events.
Here at Carolina Total Wellness we can order this scan for you alongside other markers to determine your risk of coronary artery disease.
If you have high blood pressure, diabetes, high cholesterol, and family history of heart disease or you are just interested in getting a scan, seek out one of our providers to get started on mitigating your risk of heart disease.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
You may have heard the buzz around fasting and its powerful health benefits—but let’s face it, the idea of going days without food doesn’t exactly sound appealing or practical for most people. That’s where the ProLon Fasting Mimicking Diet comes in.
ProLon is a 5-day nutrition program designed to give you the benefits of a traditional fast—such as cellular rejuvenation, fat loss, and reduced inflammation—without actually going completely without food.
Developed by Dr. Valter Longo and backed by research from the USC Longevity Institute, this unique protocol mimics the effects of fasting while allowing you to eat specially formulated, plant-based meals.
WHAT EXACTLY IS Afasting mimicking diet?
Unlike intermittent fasting or water-only fasts, the ProLon diet allows you to consume a specific blend of nutrients that keeps your body in a fasting state while still receiving nourishment. Over five days, your body is gently guided into a fasting response, where it begins to use stored fat for energy and initiates cellular clean-up processes like autophagy—your body’s way of getting rid of old, damaged cells.
The meals are pre-packaged and provided in a convenient kit, including soups, nut bars, herbal teas, and supplements, with each day’s contents carefully calibrated for maximum benefit. The diet is low in protein and sugar, moderate in complex carbohydrates, and rich in healthy fats—enough to fuel you, but not enough to “wake up” your metabolic sensors that would otherwise break a fast.
WHAT ARE THE BENEFITS?
Clinical studies have shown a variety of potential benefits of the Fasting Mimicking Diet, including:
Weight loss, particularly abdominal fat
Improved metabolic markers, including blood glucose, cholesterol, and triglycerides
Reduced inflammation
Support for healthy aging and longevity
Enhanced cellular regeneration
Some patients also report feeling more mentally clear and energized following the program, along with improved sleep and digestion.
HOW DO YOU FOLLOW THE Prolon diet?
The ProLon program is incredibly easy to follow—everything you need for five days is included in the box:
Day 1: About 1,100 calories to ease your body into fasting mode
Days 2–5: Approximately 750–800 calories per day to maintain the fasting state
Each meal is clearly labeled by day and time (breakfast, lunch, dinner), and the kit includes herbal teas and an energy drink to support hydration and energy levels.
Many people choose to complete the ProLon FMD one 5-day cycle every three months for a year, followed by maintenance cycle of once a year. However, we tailor recommendations based on your individual needs and health history. Always check with a healthcare provider to see what’s appropriate for your health status and goals.
is it right for you?
The ProLon Fasting Mimicking Diet is not for everyone—pregnant or breastfeeding women, individuals with certain medical conditions, or those on specific medications should not use it without medical supervision.
If you’re interested in trying ProLon or learning whether this kind of fasting could be a helpful tool in your health journey, we’re here to help. We are currently carrying Prolon in the practice. Schedule a consultation to talk with our team and determine the best approach for your body’s unique needs.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
Understanding Hormone Testing: Why saliva might be the best choice
As women transition through perimenopause and into postmenopause, many experience changes in hormone levels that can affect their energy, mood, sleep, weight, and overall well-being. Hormone Replacement Therapy (HRT) is often used to help manage these symptoms and restore balance. But how do we know if your treatment is working?
That’s where hormone testing comes in
Traditionally, blood (serum) tests have been the standard method for measuring hormone levels. However, advances in medical testing have introduced a powerful alternative: saliva hormone testing. This method offers a more accurate and personalized way to evaluate hormone levels—especially for women using HRT.
Let’s explore why saliva testing may be a better option for many women in this stage of life.
Saliva vs. Serum Testing: What’s the difference?
Why Saliva testing works better for HRT
Topical or sublingual HRT absorbs directly into tissues—not your bloodstream. This means blood tests may not reflect what’s available to your cells.
Saliva testing measures the active, free hormones in your tissues, giving you and your provider a clearer picture.
Especially helpful for
Estradiol
Progesterone
Testosterone
Cortisol (stress hormone)
Advantages of Saliva Testing
Convenient & Stress-Free: Collect at home—no needles, no clinic visits.
Ideal for Topical HRT: Reflects hormone levels that reach your tissues.
More Personalized: Captures daily fluctuations for better dosing accuracy.
Cost-Effective & Non-Invasive: No lab fees or blood draws. Just a simple saliva sample.
Who Should Consider Saliva Testing?
Women in perimenopause (irregular periods, mood swings, hot flashes)
Postmenopausal women on HRT
Anyone seeking a personalized look at hormone balance
Final Thoughts
Hormone balance is not one-size-fits-all.
Saliva testing offers a deeper, more accurate view of your hormones—helping you fine-tune treatment and feel like yourself again.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
Growing up, I had no idea how my mouth breathing was negatively affecting me. When I began practicing yoga in my twenties and learned to inhale through my nostrils, it gave me a sense of calmness during challenging practices. The breath is an amazing tool to help reduce stress and is a fundamental part of our daily lives. Not all breathing techniques are created equal. The choice between mouth breathing and nose breathing can majorly impact one’s health and longevity. Knowing the difference between the two can help you improve your health and well-being. While both nose and mouth breathing serve essential functions, nose breathing is the optimal choice!
Carolina Total Wellness focuses on promoting nose breathing over mouth breathing. We align with the growing research showing numerous benefits of nose breathing for physical and mental health.
Benefits of Nose Breathing
Nose breathing refers to inhaling and exhaling air through your nostrils. Here are some benefits of nose breathing:
Air Filtration System: The nasal passages are filled with tiny hairs (cilia) which help to filter and trap dust and other particles from entering your respiratory system. This filtration system reduces the risk of respiratory infections and allergies.
Temperature Regulation: Your nasal passages warm or cool the air before it enters your lungs, making sure the air is at a suitable temperature for optimal respiratory function. This is particularly important in extreme weather conditions.
Humidification: When bringing air in through one’s nasal passages, the air gets humidified. This helps prevent dryness in the respiratory tract. This is key for maintaining the health of lung tissues and preventing irritation.
Nitric Oxide Production: Breathing through the nose stimulates the production of nitric oxide, a gas that plays a crucial role in various body processes. Nitric oxide helps improve oxygen absorption in the lungs, enhances blood circulation, and has antimicrobial properties.
Diaphragmatic Breathing: Nose breathing encourages deeper, more efficient breathing patterns and better lung expansion. This promotes better oxygen exchange in the alveoli, the tiny air sacs in the lungs.
Improved Sleep Quality: Individuals who breathe through their noses tend to have better sleep quality. Nose breathing may reduce the likelihood of snoring and obstructive sleep apnea, leading to a more restful night’s sleep.
Calming Effect: Nose breathing is associated with activating the parasympathetic nervous system, which promotes relaxation and reduces stress levels. Nose breathing is encouraged and can be beneficial while meditating and practicing mindfulness.
Oral Health Benefits: Saliva plays a crucial role in preventing dry mouth. Nose breathing can reduce the risk of dental issues such as cavities and gum disease.
Drawbacks of Mouth Breathing
Now that you know the benefits, let’s look at the drawbacks of mouth breathing.
Unfiltered Air: The hairs in your nose act like a filtration system, and mouth breathing will bypass the nasal filtration system. This allows pollutants, allergens, and pathogens to enter the lungs unfiltered, increasing the risk of respiratory issues.
Dryness and Irritation: Mouth breathing leads to dry mouth and throat, resulting in discomfort and increased risk of throat infections and oral health problems.
Reduced Oxygen Efficiency: Mouth breathing may lead to shallow breathing and less effective oxygen delivery to the body. This can cause the feeling of fatigue and reduced physical performance.
Facial Development Issues: In children, mouth breathing can affect facial and dental development. Over time, it may alter facial structure and lead to issues with misalignment of teeth.
Sleep Disruptions: Mouth breathing is commonly associated with sleep apnea and snoring. This leads to issues with daytime drowsiness and fragmented sleep. This may have a significant impact on one’s overall health and cognitive function.
Increased Anxiety: Shallow breathing can trigger a fight, flight, or freeze response, which will exacerbate anxiety levels. Habitual mouth breathing is linked to increased feelings of anxiety and stress.
Both mouth breathing and nose breathing serve vital functions, yet nose breathing is favored for its numerous health benefits. Nose breathing provides effective filtration, humidification, and temperature regulation of incoming air, promotes better oxygen exchange, and supports overall respiratory health.
Mouth breathing is sometimes necessary in certain situations, such as when the nasal passages are blocked or during intense physical exertion. However, mouth breathing can lead to several health issues. I encourage individuals to consciously practice nose breathing whenever possible for optimal health.
For those struggling with nasal breathing due to allergies or other issues, please consult with your Functional Medicine healthcare professional, who may help identify underlying causes and appropriate interventions. You can also work with a Health Coach who can help and support you through lifestyle intervention to decrease stress and promote optimal well-being.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
919.999.0831
Your Partner In Health,
Barrie Altman-Timmins
Health Coach Carolina Total Wellness
FAQ
When is it best to be nose breathing?
It is especially beneficial to nose breathe during rest, sleep, and low-intensity activities.
How can I practice nose breathing?
Certain breathing practices promote nose breathing, like box breathing, alternate nostril breathing, and diaphragmatic breathing.
How can nasal breathing reduce stress?
In times of stress, nasal breathing can turn on the parasympathetic nervous system (rest & digest). If your body detects nasal breathing and a slower, deeper, more mindful breathing pattern, it will signal that you are safe and increase the relaxation response.
If you are experiencing symptoms like fatigue, brain fog, ADHD, PMS, depression/ anxiety, memory problems, then this may be associated with impaired methylation.
What is Methylation?
It is a biochemical process in your body that happens almost a billion times every second. It is responsible for regulating our genes, detoxification, energy production, immune function, hormone elimination, and creation of neurotransmitters for your brain. Every cell in your body depends on this important mechanism. It affects which genes are turned off and which genes are turned on in your body. If this process is working poorly, then it can lead to conditions like cancer, heart disease, mood disorders, hormonal problems, autoimmunity, dementia and more.
Which Factors Lead to Poor Methylation?
Eating a poor diet, drinking alcohol, smoking, high stress, lack of exercise, and exposure to toxins can result in poor methylation in the body.
There are also various genetic variations that can potentially impair the methylation process. One common one is MTHFR. It is estimated that up to 40% of the world’s population has this genetic variant. This variant is responsible for converting folic acid from the diet into an active form of folate called methylfolate. Therefore, with having this variant, the body can struggle with this conversion which then can result impaired methylation and a host of problems. If you have this variant, it is important to avoid folic acid in food and in supplements and only take methylfolate or 5-MTHF.
How Do I Support Methylation?
Most of the methylation occurs in your liver. Therefore, it is crucial to support liver health as much as possible. This involves reducing alcohol consumption, avoiding smoking, limiting chemical exposure in food, water and air and providing your body with nutrients that support optimal liver function. Incorporating regular sweating, optimizing water intake, taking detox baths with Epsom salt can all help support this. Working on stress management is also very important as the body will not prioritize detoxification when it is stuck in a “fight or flight” state. Lastly, eating a whole food, Mediterranean type diet that is rich in organically grown cruciferous vegetables and fruit as well as healthy fats and lean protein will fuel a healthy methylation cycle.
How do I Test for Impaired Methylation?
Here at Carolina Total Wellness, we begin by measuring a blood homocysteine level which can tell us if methylation is impaired. If it is abnormal, we implement various strategies that includes lifestyle modifications and supplementation. We also offer a more in-depth look of the methylation cycle that also includes assessing various genetic variants involved besides just looking at MTHFR.
It is important to work with one of our functional medicine providers who can evaluate for impaired methylation and recommend the most appropriate treatment plan for you.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
919.999.0831
Your Partner In Health,
Dr. Elena Hart
Carolina Total Wellness
FAQ
How Common is the MTHFR Gene?
The MTHFR gene variant is surprisingly common, with studies estimating that up to 40% of the world’s population carry at least one copy of a variant form. Certain populations and ethnic groups may have even higher rates. Having this variant can influence how efficiently your body performs methylation, an essential biochemical process.
What nutrients are needed for healthy methylation?
Several key nutrients support optimal methylation, including vitamin B6 (pyridoxine), vitamin B9 (in its natural form, folate), vitamin B12 (particularly in methylcobalamin or adenosylcobalamin forms), choline, betaine (also known as trimethylglycine), and vitamin B2 (riboflavin). These nutrients act as co-factors or methyl donors to help maintain healthy DNA expression, detoxification, neurotransmitter production, and more.
What is one test that checks for healthy methylation?
One common test to assess methylation function is the measurement of homocysteine levels in the blood. Elevated homocysteine can indicate impaired methylation activity and may signal a need for nutritional or lifestyle interventions to support this vital process.
Your gut microbiome is a pivotal player in your overall metabolic health. One of its significant roles involves influencing the production of glucagon-like peptide-1 (GLP-1), a hormone integral to regulating blood sugar, insulin secretion, appetite, and weight management. In developed countries such as ours, factors including the Western diet, physical inactivity and chronic stress contribute to depletion of the microbes that stimulate GLP-1 production. But all is not lost, keep reading for dietary and lifestyle ways to replenish your microbiome and improve your metabolic health.
Key Microbial Allies
If you are a Carolina Total Wellness patient, your doctor may have asked you to submit a stool test to assess the presence of various specific microbes in your GI tract. Recent research shows that certain gut bacteria are particularly influential in promoting GLP-1 secretion.
Three ways these tiny creatures influence GLP-1 production:
Fermenting the fiber you eat to produce short-chain fatty acids (SCFAs) and stimulate GLP-1 secretion by intestinal cells.
Modulating bile acids. Increasing levels to promote GLP-1 secretion.
Increasing GLP-1 receptor sensitivity, thereby improving the hormone’s ability to regulate glucose metabolism and appetite.
Several keystone bacteria are known ‘influencers’ when it comes to the above processes. Some you may look for on your stool test results include Akkermansia muciniphila, Bacteroides thetaiotaomicron, Faecali- bacterium prausnitzii and Lactobacillus. Akkermansia is especially known for its role in supporting GLP-1 production. Check out last week’s newsletter from our own Dr. Miraloglu to learn more about Akkermansia.
Functional Strategies to Enhance GLP-1 Naturally
To support natural GLP-1 production through microbiome modulation, consider the following approaches:
Increase Prebiotic Fiber Intake: Foods rich in soluble fiber, such as oats, asparagus, garlic, onions, microgreens, flaxseeds, legumes, and sweet potatoes, serve as prebiotics, nourishing beneficial gut bacteria and promoting short chain fatty acid production (SCFA).
Incorporate Fermented Foods: Regular consumption of fermented foods like yogurt, kimchi, and sauerkraut introduces beneficial microbes that can support gut health and GLP-1 secretion.
Supplement Wisely: Specific probiotic supplements can ‘seed’ your microbiome with akkermansia and other beneficial bacteria. Compounds like berberine and N-acetylcysteine (NAC) have been shown to support metabolic health and may enhance GLP-1 levels. Talk to your provider about which supplements may be the best fit for your unique microbiome.
Diversify Plant Intake: Aim for a variety of plant-based foods to promote microbial diversity, which is linked to robust GLP-1 responses. Can you eat at least 20 different plants each week? Think outside the box, some particularly effective ideas include black or green tea, fruits and vegetables rich in polyphenol antioxidants like apples, beans, berries, cloves, dark chocolate, olives, plums, concord grapes, cranberries and rhubarb.
Manage Stress: The gut-brain axis is strong. When you experience chronic, unmanaged stress your body diverts resources from the gut to respond to the stress. Regular exercise, a contemplative practice like meditation or yoga and consistent, quality sleep are all beneficial to your microbiome.
The Positive Feedback Loop
Enhancing GLP-1 production not only improves metabolic parameters but also fosters a healthier gut environment. This creates a beneficial cycle where a balanced microbiome supports GLP-1 secretion, and increased GLP-1 further promotes gut health.
By focusing on dietary and lifestyle interventions that support the gut microbiome, we can naturally enhance GLP-1 production, offering a holistic approach to metabolic health. This aligns with the functional medicine principle of addressing root causes rather than merely managing symptoms.
See your functional medicine team at Carolina Total Wellness for tailored recommendations to optimize your microbiome and GLP-1 production.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
919.999.0831
Your Partner In Health,
Erica Nelson
Health Coach Carolina Total Wellness
FAQ
WHAT IS GLP- 1 , ANYWAYS?
GLP-1 stands for glucagon-like peptide-1. It is a hormone, produced in the intestine and important for regulating blood sugar, insulin secretion, appetite, and weight management.
WHY ARE SO MANY PEOPLE ON GLP- 1MEDICATIONS?
In developed countries such as ours, factors including the Western diet, physical inactivity and chronic stress contribute to depletion of the microbes that stimulate GLP-1 production. People with lower GLP-1 production are more susceptible to a wide variety of maladies including (but not limited to) diabetes, obesity, bowel diseases and metabolic disorders.
HOW CAN I HELP MY BODY MAKE MORE OF MY OWN GLP- 1 ?
Increase prebiotic fiber and fermented food intake, eat at least 20 different plants each week, manage stress and consider supplementing with a probiotic known to support GLP-1 production.
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