Watch any TV news show, talk to any doctor or dietitian on how to put an end to overeating, and they will talk about how brain levels of dopamine surge with certain foods like sugary snacks, yielding a pleasurable feeling. They talk about how many people are unable to control calorie intake or eat too many calories, too much fat, too many sugary soft drinks and snacks. They will then talk about how the pharmaceutical industry is working on this pathway and others to develop drugs to treat obesity. Or they talk about how lap band or gastric bypass can be the solution.
But overeating is actually quite easy to overcome, so much so that I have seen many people who are overweight, obese, even have binge eating disorder or bulimia overcome their overeating. But it involves unconventional ideas that do not yield revenues for Big Pharma, does not yield any income for the doctor or dietitian, and does not lead to any other revenue-producing products or procedures.
There are several keys to overcoming overeating:
- Banish all sources of gliadin-derived opioid peptides–Anyone following Wheat Belly already knows this–you may have already experienced the marked reduction in appetite that comes just from this dietary change. Recall that gliadin-derived opioid peptides are the indigestible 4- or 5-amino acid long fragments that result from the incomplete digestion of the gliadin protein of wheat and related proteins of other grains. Humans lack the enzymes to digest the proline-rich sequences that derive from grains, the seeds of grasses, resulting in these unique peptides with opioid properties. But rather than make you “high,” they stimulate appetite. The effect varies but can be substantial.
- Restore the bowel flora species Lactobacillus reuteri–96% of Americans have lost this keystone microbe that provides so many important functions for us when present. The many microbiome-disruptive factors that we are exposed to–antibiotics, stomach acid-blocking drugs, statin drugs, glyphosate, emulsifying agents in ice cream and salad dressings, synthetic sweeteners like sucralose and aspartame, others–are likely responsible. Restore the strains of this species (DSM 17938, ATCC PTA 6475) that we know boost oxytocin release from the brain and appetite shuts down dramatically, adding to the diminished appetite of removing gliadin-derived opioid peptides. We restore L. reuteri by using my modified method of fermentation that boosts bacterial numbers beyond 200 billion per 1/2-cup serving (measured via flow cytometry).
- Never limit fat–Since fat is satiating and limiting fat leads to hunger, not to mention leads to gallstone formation. But let me go a step further: Take in more olive oil, as this is a source of the monounsaturated fatty acid, oleic acid. Olive oil is around 70+% oleic acid that intestinal cells convert to the important endocannabinoid, oleoylethanolamide (OEA) that also reduces appetite, reduces food intake, while also strengthening the intestinal barrier to bacterial endotoxin and reducing entoxemia. This last effect is a huge advantage, as it reduces insulin resistance and thereby accelerates weight loss. Generous intake of oleic acid from olive oil also causes a bloom in the bowel flora species, Akkermansia muciniphila, that, in turn, adds further to benefits by further stimulating intestinal mucus production, reducing insulin resistance, reducing blood sugar, triglycerides, fatty liver, and blood pressure–all from a generous intake of olive oil every day.
How effective is this combination of healthy practices? They are hugely effective. In my view, NOBODY should be taking prescription drugs for weight loss, NOBODY should be going through any sort of surgical procedure to lose weight. You can end overeating and virtually turn off appetite simply by eating no wheat or grains, make yogurt with high counts of L. reuteri, and never limit fat and take in generous quantities of olive oil.