Aloha Reader,

Upside-Down Pilates

In this episode of Upside-Down Pilates I share with you the Reformer workout I am currently doing to build up my strength! In this section of the workout we will do some kneeling and quadruped exercises along with some supine rotator cuff strengthening movements.

Grab your Reformer and join me!

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Are you ready to be healthy and thrive? Would you love a personalized hand crafted program to go from sick and in pain to happy and free?

If you are interested in investing in yourself and joining me for Upside-Down Pilates or returning to Upside-Down Pilates personalized programs , please fill out this form to see if we might be a good fit to work together. Do not let distance stop you! I work with clients all over the world via Zoom! No equipment required!​

Upside-Down Nourishment

GLP-1 has become one of the most talked-about hormones in health—but it isn’t something that exists only in medication. Your body naturally produces GLP-1 every time you eat.

Specialized cells in the intestine, called L-cells, release this hormone in response to carbohydrates, protein, and fat. Once released, GLP-1 helps:

• Signal to your brain that you have eaten enough
• Support insulin release after a meal
• Help regulate blood glucose
• Slow digestion so you feel full longer

THE GUT–GLP-1 CONNECTION

Emerging research suggests that the microbiome may influence natural GLP-1 signaling through several pathways.

#1 Short-chain fatty acids

When beneficial bacteria ferment certain fibers, they produce short-chain fatty acids—including acetate, propionate, and butyrate. These compounds can activate receptors called FFAR2 and FFAR3 on intestinal L-cells, potentially encouraging the production and release of GLP-1.

#2 Modified bile acids

Your body produces bile acids to help digest fat, but gut bacteria can modify them. Some of these microbial bile-acid metabolites interact with receptors involved in glucose metabolism and GLP-1 secretion. This means your microbiome may influence not only how food is digested, but also how hormonal signals are generated after eating.

#3 Microbial lipids

A 2026 study reported another possible pathway. Researchers identified bacterial lipids called N-acyl serinols that may help regulate how the body produces and detects hormones such as GLP-1 and insulin after meals.

WHICH BACTERIA MAY PLAY A ROLE?

Two groups have attracted particular interest: Akkermansia muciniphila and Bifidobacteria.

Akkermansia muciniphila

Laboratory and animal research suggests that compounds produced by Akkermansia may interact with GLP-1 pathways. One of these compounds is a protein known as P9, which has stimulated GLP-1 secretion in preclinical studies.

Bifidobacteria

Bifidobacterium species ferment selected carbohydrates and participate in a microbial process called cross-feeding. During cross-feeding, compounds produced by one microbe become fuel for another. This cooperation can encourage the production of short-chain fatty acids that communicate with intestinal L-cells.

In other words, supporting Bifidobacteria may benefit not only those bacteria, but also the wider microbial community around them.

A recent pilot study of a synbiotic containing lychee, Bifidobacterium, methionine, and prebiotics reported increases in GLP-1 secretion alongside improvements in several metabolic measurements.

HOW PREBIOTICS SUPPORT THE PROCESS

If beneficial bacteria are the workers, prebiotics are part of their food supply. Useful dietary sources include:

• Oats and barley
• Beans, chickpeas, and lentils
• Garlic, onions, and leeks
• Asparagus and artichokes
• Slightly green bananas
• Cooked and cooled potatoes or rice
• Other sources of resistant starch

Research suggests that the HMO 2′-fucosyllactose, or 2′-FL, can support Bifidobacteria. The resulting microbial cross-feeding may also help create an environment favorable to Akkermansia and butyrate-producing bacteria.

5 WAYS TO SUPPORT YOUR NATURAL GLP-1 PATHWAYS

There is no single food, bacterium, or supplement that can automatically raise GLP-1 to a clinically meaningful level. The most practical strategy is to create a gut environment that supports normal microbial and hormonal signaling.

#1 Increase fiber gradually

Build meals around vegetables, fruit, legumes, whole grains, nuts, and seeds. If your current fiber intake is low, increase it slowly to reduce gas and bloating.

#2 Eat a wider variety of plants

Different microbes prefer different carbohydrates. Rotate colorful fruits and vegetables, beans, peas, lentils, whole grains, herbs, spices, nuts, and seeds.

#3 Include resistant starch

Cooked and cooled potatoes, rice, and pasta contain more of certain forms of resistant starch. Slightly green bananas, oats, and legumes are also useful sources.

#4 Pair fiber with protein and healthy fats

Protein and dietary fat can directly stimulate fullness hormones, including GLP-1. Consider fish, eggs, tofu, beans, plain yogurt, nuts, seeds, avocado, and olive oil.

#5 Move consistently

Regular physical activity supports insulin sensitivity and may influence both microbial diversity and GLP-1 signaling. When possible, combine aerobic exercise with strength training like Upside-Down Pilates.

THE TAKEAWAY

GLP-1 is not just a medication story. It is also a gut story.

Beneficial bacteria may influence natural GLP-1 signaling through short-chain fatty acids, modified bile acids, microbial proteins, and newly discovered lipids. We are still learning how important each pathway is in humans. But the everyday strategy is already clear: eat a varied, fiber-rich diet, include resistant starch, choose satisfying sources of protein and healthy fat, and stay physically active.

The same diet and lifestyle factors that effect GLP-1 production eliminate joint pain. Learn more how to boost your natural GLP-1 production and eliminate your joint pain in my upcoming course.

COMING SOON!

I solved the joint pain problem. Want to learn how to eliminate your joint pain and restore your health?

I have something big coming soon to teach you how solve the joint degeneration epidemic!

Click the red button below and sign up to get on the list to learn more about what is coming.

If you are interested in building a diverse and resilient microbiome to eliminate your pain and creating a long and enjoyable life please consider investing in yourself and joining me for Upside-Down Nourishment or returning to Upside-Down Nourishment personalized programs, fill out this form to see if we might be a good fit to work together.​ Do not let distance stop you! I work with clients all over the world via Zoom!

REMEMBER, self care is health care! If you don't care for yourself you won't be able to care for anyone else.

Have a beautiful day!

Lisa