Can Yogurt Help You Lose Weight? The GLP-1 and Gut Health Connection
EP380 with Dr. Mindy Pelz
Have you ever noticed that the more you try to lose weight, the hungrier you seem to become?
It's one of the most frustrating parts of weight loss, and it's something I want more people to understand. Hunger isn't simply a matter of willpower. Your hormones, gut bacteria, and the foods you're eating all play a role in how satisfied you feel.
Which brings me to a food you probably already have in your refrigerator: yogurt.
In this episode, I'm breaking down a fascinating study involving 140 adults that explored how probiotic-rich yogurt influenced blood sugar, GLP-1, and other hormones involved in appetite regulation.
And what caught my attention wasn't just the yogurt. It was what the researchers discovered about the relationship between our gut bacteria and metabolic health.
What Does Yogurt Have to Do With GLP-1?
You've probably heard plenty about GLP-1 lately, especially with the growing popularity of weight loss medications. But your body already produces this hormone naturally.
GLP-1 plays an important role in blood sugar regulation and appetite, and researchers are exploring how certain gut bacteria may influence its production. In the study I discuss, participants consuming probiotic-rich yogurt experienced changes in GLP-1 and improvements in fasting blood sugar. All four study groups lost weight while also following a calorie-restricted diet and increasing their activity, although the differences in weight loss between groups weren't statistically significant.
That's an important distinction because I'm not suggesting that eating yogurt alone will make you lose weight. What interests me is how we can use food to support the metabolic processes involved in hunger and blood sugar regulation.
Not All Yogurt Is Created Equal
If you're going to add yogurt to your routine, I want you to start paying attention to what's actually in it.
In this episode, I explain why probiotic strains such as Lactobacillus acidophilus and Bifidobacterium lactis are worth knowing about, what CFUs mean on a yogurt label, and why I often recommend plain Greek yogurt for its protein content.
I also share a few of my favorite ways to combine fermented foods with fiber, including Greek yogurt with berries and chia seeds, kefir, and kimchi alongside a meal. These are simple ways to bring more variety into your diet while supporting your gut health.
It's About How You Eat, Not Just When You Eat
If you've followed my fasting teachings, you know how much I talk about the metabolic switch. But what you eat during your eating window matters, too. I want you to understand how to nourish your body with foods that support your metabolic health, rather than feeling like you constantly need to eat less.
In this episode, I'll walk you through the research, what to look for at the grocery store, and practical ways to bring these foods into your daily routine.
Listen to the full episode above to learn how probiotics, GLP-1, and hunger hormones are connected, and what that could mean for your approach to food and fasting.
Research Referenced
Hajipoor, S., et al. (2022). Consumption of probiotic yogurt and vitamin D-fortified yogurt increases fasting level of GLP-1 in obese adults undergoing low-calorie diet: A double-blind randomized controlled trial. Food Science & Nutrition.
Resources Mentioned:
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