The GLP-1 Foods I Want Every Woman Eating

0:00 I've got great news for you. There is a study out of the frontiers of 0:06 endocrinology that states you can make your own GLP1 0:11 hormone with 10 specific foods that all involve certain fibers. I know a lot of 0:19 you are really concerned about the food noise and you're a little timid to go on 0:25 the weight loss drugs because of cost or because of the side effects. So, I 0:30 really want to dive into these 10 foods in this video, show you how to make 0:34 them, show you how easy they are and cheap so that you can start making your 0:40 own natural ompic. So, by the end of the video, you're going to know these 10. 0:45 I'm going to show you some of my favorite ways to make them. I pulled 0:48 some of these just right out of my refrigerator. And we're going to walk 0:52 through why weight loss, food noise, all of it is chemistry. And when you 0:59 understand the chemistry and you understand the foods that provide you 1:02 that chemistry, you will start to drop weight. Ready? Let's dive in. First, I 1:07 do realize that some of you are new to my channel. So, know that I have a food 1:11 and fasting fundamentals course. It's free to you. I'll leave that in a link 1:16 at the in the notes below. Here's what this study said. First, it said you make 1:24 your own GLP-1 hormone. I don't put in the comments if you know this because I 1:30 feel like somehow we lost our way and understanding we make this hormone that 1:36 so many people are purchasing in a shot. The interesting thing on making this 1:42 hormone that I do want to point out is research shows that there are certain 1:48 foods that will kill the production of these hormones in your body and they are 1:54 all built into the ultrarocessed foods. So these are your toxic oils, your 2:00 canola oil, your cottonseed oil, your vegetable oil. the we I've done lots of 2:05 videos on all the different bad oils, but it is the bad oils that start to to 2:12 destroy the inner lining of your gut and make it so that your body stops making 2:20 GLP-1 hormone. There's two sides to this conversation. You make it and you 2:26 destroy it based off of the foods that you've been eating. So a lot of you have 2:31 come to this realization that you want to start regrowing these microbes and 2:37 making this hormone. I also want to un help you understand you also destroy it 2:43 with these highly inflammatory fats. Second finding that this study had and 2:48 this one is really important because I want to have a continual discussion with 2:53 you all about it. Oat fiber is the strongest fiber for stopping the food 3:00 noise. And the reason for that is if we look at oat fiber in something like uh 3:07 oatmeal, now I'll tell you another way I used oat fiber recently, but let's put 3:11 it in the terms of oatmeal. What happens is it has this gelatinous uh texture to 3:18 it. And so it's harder for your gut to digest that fiber. And so what ends up 3:24 happening is that it slows down gastric emptying. This is also what the weight 3:31 loss drugs do is they slow down gastric emptying. Recently a friend gave me a 3:38 recipe for a olive oil lemon cake. It was amazing gluten-free and it had oat 3:45 oat flour in it. I'd never cooked with oat flour. I had just tested it to see 3:51 what I thought of it. I'll leave the recipe. It's super easy. I'll leave the 3:55 recipe in the notes for you. But it was really fascinating because I love me 4:00 some good bread. And when I went to go eat this bread, I didn't find that I 4:04 kept having that insatiable desire to go back for more because the oat fiber is 4:11 an incredible way to create your own GLP-1 uh hormone production and slow 4:17 down gastric emptying. Second thing that this study found is that if eating the 4:24 whole food of these 10 I'm going to show you is best. But you also can do some 4:30 fiber supplementation. So a lot of you have asked me about psyllium husks. 4:35 Yeah, I I think it's not like the end all like it's not like the miracle cure, 4:40 but I do think it's really help helpful in the food noise. I think it's really 4:46 helpful in balancing your blood sugar. But let's put it in combination with the 4:51 10 foods that I'm going to map out for you here. Third thing that this study 4:56 found is that it is resistant starch that we are really looking for. And as I 5:04 go through these 10 foods, you're going to see that many of them have resistant 5:09 starch in it. For example, I have a potato here. This This is a batch of 5:14 potatoes I made last night. And if you can see that there's condensation on it 5:20 because I just pulled it out of my refrigerator. So, one of the things we 5:25 know about resistant starch is it's not only is it in that food, but it's also 5:32 how you cook that food. And I'm going to show you exactly how to cook potatoes so 5:37 you increase the resistant starch. When you increase resistant starch, you 5:44 increase GLP-1 hormone and you decrease hunger. So again, this is comes back to 5:52 so much of how we cook and how we eat is just a chemistry experiment. And if we 5:58 play with the principles, we can have the same effect that the weight loss 6:03 drugs are giving so many people. Now what I have seen in my clinical 6:08 practice, what I have seen here in on this YouTube channel and in my 6:13 membership group is that when we start to see the hunger go up, when we get 6:19 frustrated with our weight loss results, we kind of fall back to some old urban 6:26 myths around weight loss. So one of those urban myths is that if I just eat 6:33 clean food, I will lose weight. If there's anything you understand from 6:38 this video, from me is that I really want you to increase fiber. Clean food, 6:44 eating without a fiberforward diet is going to do you no good. So, we want to 6:50 lean into some fibers like these are micro greens. I put these on almost 6:56 every meal. Many of you who have been following me here for a while have heard 7:01 me talk about my micro greens. and I'll put a little bit of really high quality 7:06 olive oil on it with every meal. The reason I like the the the micro greens 7:13 is they're easy. I don't have to wash them. I just pull them out, put them in 7:16 my dish. Um, and many of them come in, if you like spicy flavoring. Um, I 7:23 personally do a lot of the broccoli because it broccoli sprouts because it 7:27 helps break down estrogen. So, it's great for menopause symptoms. So when we 7:32 look at clean eating without fiber, you're going to continue to fail at your 7:39 weight loss efforts. Fiber forward diet is where we start to see true weight 7:44 loss and hunger uh start to change. Second thing that I see a lot of you 7:50 falling prey to and I really want to help you save money is that we've got a 7:54 lot of these GLP1 boosting powders. I am going to continue to be the the voice of 8:02 real food. Uh you can't put a GLP1 powder in a supplement or add it to a 8:11 drink. You can't create protein in water. Like these things are not the 8:17 true source. Anytime we take a food and we highly refine it, we break it down 8:23 and we move it away from its true source, we lose its healing capability. 8:29 So, let's not get sucked into the GLP1 powders that are being marketed out 8:35 there. And then the last problem that I see a lot of you making that have been 8:39 following my videos on natural uh strategies for ompose 8:45 is you pick one thing. Like let's go back to the cooled potato. This is 8:49 getting the cooled potato is getting a lot of PR. And so people go, "Whoa, I'm 8:55 just going to eat this all the time." But there's not one miracle food. It's a 9:00 variety of foods, which is why in this video I'm going through 10 of them with 9:04 you. I've already given you two. The oat f oat fiber and the cooled potato. And 9:10 so we need to look at a whole variety of ompic style promoting foods that you can 9:19 lean into and look at doing from a from many different angles. I'm even, those 9:24 of you who are subscribers and have been following me for a while, I'm working on 9:29 some GLP1 hormone recipes that involve these foods. So, put in the comments if 9:36 you want more recipes because I want to make this very easy for you because you 9:42 can save money. You can save yourself from the obesity drug consequences. It's 9:49 just knowing the rhythm to put yourself in. And just again, remember fiber is 9:55 your focal point. And you want to make sure if you're eating carrots, if you're 10:00 eating apples, if you're eating anything that you would peel normally, let's keep 10:06 the peel on because the fiber goes up when we have that extra peel. I also 10:11 want to remind you that I've done a ton of videos on protein pacing. And 10:16 although these 10 foods I'm going to go through have some protein in them, I do 10:21 want to just keep telling you that protein is this massive macronutrient 10:28 that will kill hunger. So, and the research shows protein across four to 10:34 five different meals is the key to satiety. It's the key to not feeling 10:40 hungry. Many of you have shared with me that in the morning if you eat protein 10:45 the rest of the day you're not as hungry. Let's dive into these 10 and I 10:49 want to categorize them according to what they do that mimics the weight loss 10:55 drugs. So first is fiber can slow down gastric emptying. So we talked about the 11:03 oats. It has a gelatinous uh material to it that keeps your stomach full longer. 11:11 Mixed with those oats is berries. And you can put oats and berries together. 11:19 Now you've got yourself an ompic shot. You've got yourself a fuel source that 11:25 is going to help you make GLP-1 hormone. So, and you're doing it for breakfast. 11:32 Berries are incredibly high in polyphenols. And anything high in 11:37 polyphenols is going to support great microbial health. Let's go back to how 11:44 did we get in this place in our society where everybody's got this crazy food 11:49 noise. Was it just that we were suppressing the conversation and all of 11:54 a sudden everybody's talking about it? I actually think no. I think that the 12:00 ultrarocessed foods have destroyed the microbes that make or the microbes that 12:06 support specific cells in your gut that make GLP-1 hormone. And one of the ways 12:13 to restore that is polyphenol, high polyphenol foods like blueberries. I've 12:21 also brought you a lot of thoughts on olive oil and I will leave the link 12:25 below to the highest polyphenol oil that I have found. It's by FreshPressed olive 12:31 oil company. You can see the link below. And when you we eat these polyphenol 12:37 rich foods, what happens is we regrow our microbial garden. And when we regrow 12:45 that garden, now we're better set up to make this hormone that we were designed 12:51 to make. So, I like oats and I like berries for a beautiful entry into your 13:00 day so that you're making that hormone from the get-go starting first thing in 13:05 the morning. Second food I want you to think about are eggs and Greek yogurt. 13:11 What eggs and Greek yogurt do is they start to prime the protein signal. So 13:18 when we look at eggs, what I love about eggs is they have so it has so many 13:22 nutrients in it. One of the nutrients that eggs have in it that's phenomenal 13:27 is choline, which is amazing for brain health. So starting your day with eggs 13:33 is incredible for priming that protein signal, starting off hitting that 13:38 satiety button. So, you know, think about the way we used to do breakfast. 13:43 We used to do breakfast by having a bowl of cereal or having a bowl of cereal 13:47 with a glass of orange juice. No wonder we are in a metabolic mess right now. 13:52 What if we started with the with eggs or Greek yogurt, uh we've got berries, 13:59 we've got oatmeal. you have a really good array of possibilities to do early 14:04 on in the day so that we set ourselves up for a day where we feel full. Put in 14:10 the comments if this is you, if you've if you've done this and you're starting 14:15 to notice a difference because I see a lot of what you all are writing down uh 14:20 in my comments and it's fascinating because this works. I love how much it 14:25 works. Step number three is that you want fiber variety. So think about this 14:33 for a moment. You have trillions of bacteria in your gut and all of them 14:39 have a different menu that they would desire. When we hear a video like this 14:44 and we're like, "Okay, more fiber, more protein." I hear her say eggs and Greek 14:50 yogurt. And I, as I continue down the list, oatmeal. What I want you to 14:55 remember that is that your microbes want variety. Uh we have done before here 15:01 many videos. We've done some fast training weeks where we did uh a food 15:06 diversity score. And I challenge you to try this. It's a really easy audit you 15:12 can do to how much variety of fiber you're getting. So over the course of a 15:17 week, look at how many different plant sources you are eating. So this can be 15:24 everything from micro greens to uh it can be spices. Uh it's it's vegetables 15:32 and fruits. How many do you different kinds do you get in a week? And you want 15:38 it to at least be 20 different ones. And as simple or as that might sound, I 15:45 challenge you to to track it because most people figure out that they're not 15:50 having enough fiber variety. Two fibers that I have recently added 15:56 into my own life that are incredible is I've gotten really into doing more 16:01 beans. So, these are legumes right here. They are actually sprouted legumes. Um, 16:07 I got them at my local farmers market, but you can actually make them yourself. 16:13 Um, just get some legumes, put them in water overnight until they get these 16:17 little sprouts on them. I don't know if you can see that. Um, and they have 16:22 enzymes in them. They will feed your microbes and they are packed with 16:27 protein and they are packed with fiber. So, I often will put my micro greens, 16:33 I'll put some of the lentils on top of them, and then I will take the olive oil 16:38 and I will put it over the top. So, that is one of the greatest gifts you can 16:43 give these microbes that will help with the production of GLP1 hormone. I've 16:49 also done the same with um garbanzo beans or chickpeas. 16:55 Same thing. You can buy them in the hard amount. You don't buy them in the canned 17:00 amount. You just buy them in a pack. Um, and you put them in water overnight and 17:05 they will sprout. They're a little crunchy and they go great in a salad. 17:10 So, this is the kind of salad. These two things with some of the micro greens 17:16 that we are looking at when I when I talk about fiber variety. I'm talking 17:22 about beans. I'm talking about trying things like cooling your potatoes. What 17:27 I did with these is I just boiled them and then last night, you know, as I was 17:33 eating dinner, I didn't have these for dinner. I boiled them and then you wait 17:38 for the steam to come down and then you just take them and put them right into 17:43 the refrigerator and cool them down and it raises the resistant starch that will 17:48 raise your GLP1 production. Same thing with rice. You can do the same thing 17:54 with rice, whether it's brown rice, white rice. You you heat it up, let the 17:58 steam come down, and then you immediately put it into the 18:02 refrigerator. So there's a lot of options here. You are not looking at 18:07 deprivation. The interesting thing I just want to point out is protein must 18:13 have a great PR person because we all became protein obsessed over the last 18:19 couple of years. But when you actually dive into the research, fiber and your 18:25 amount of fiber that you eat is the strongest predictor of weight loss. So, 18:32 I've been using just to see for myself recently, I've been using a tracking app 18:38 called My Fitness Pal. A lot of you use it or a lot of you use a lot of tracking 18:43 apps. And I just wanted to track how much protein I was having and how much 18:47 fiber I was h having. And honestly, what I found was that if I focused on protein 18:54 and fiber, and I was really intentional about my protein pacing and getting my 19:00 30 grams of fiber in, that there wasn't a lot of room for carbohydrates. 19:07 And yes, we need carbohydrates, but we don't need them as much as you think. Of 19:14 course, a potato is a carbohydrate, but now this carbohydrate is a better choice 19:20 for you than like a piece of bread. So, uh you can still get your fiber in 19:26 there. You can get your resistant starch up um and have a little bit of a 19:31 carbohydrate. If you are confused on carbohydrates, I just interviewed one of 19:37 the top insulin researchers uh on what kind of carbs we should be 19:43 eating. His name is Dr. Ben Bickman. I'll leave the the link for that 19:49 interview because I think we're all a little confused about carbs. But the way 19:54 I think about my meal is protein and fiber and then whatever carbs are there 20:01 left afterwards. Okay, another style of food I want you to think about are the 20:07 fats. You'll notice I haven't talked about fats yet. It's not like we're 20:11 turning away from fats. I talked about olive oil, but there are two foods that 20:17 are fiberfilled and fat filled, good fat food filled. This is avocado and this is 20:24 nuts. So, avocado is incredible for killing hunger because it has that 20:32 fat and fiber combo. Those of you who recently joined me on my 3-day water 20:38 fast for fast training week where we actually put in some fasted snacks. One 20:44 of the the fasted snacks I encouraged you to have was an avocado because it 20:48 will kill hunger and it doesn't raise blood sugar. When we're looking at 20:54 things like nuts, you want to make sure they are raw. They uh you don't want 20:59 them with the harmful oils. So, read your ingredients. Dry roasted actually 21:05 kills the enzymes that are really supportive of your microbes that are 21:10 going to turn around and initiate GLP1 production. So, really raw is what 21:17 you're looking for. So when when we're putting it through the lens of help me 21:22 make more GLP-1 hormone. And the last category of food that I think is really 21:29 important are fermented foods. Um put in the comments if you love fermented 21:35 foods. Sauerkraut is probably one of the greatest foods you can eat to increase 21:41 this GLP-1 hormone. It's incredible for your microbiome. Um, we have an artisan 21:49 uh f uh sauerkraut company we love. We'll it's called Wisegoat. We'll put a 21:54 link below if you're like want to geek out on all different types of 21:58 sauerkraut. But fermented cabbage is really important for that 22:05 pathway from your microbes to your L cells to your GLP-1 hormone. It really 22:11 supports the production and the growth of those microbes that are going to 22:16 initiate the cells in your gut to make that GLP-1 hormone. Another piece of 22:21 this that I wanted to throw in, it's not fermented, although you could ferment 22:26 it, is the pectin around apples. It's it's a it's another really interesting 22:33 part of this GLP-1 conversation. Pectin is really fiber richch. So if we're 22:41 going to do apples, which is great for making these hormone, this hormone, then 22:46 let's make sure that we are doing it keeping the skin on. Don't avoid the 22:52 skin. And also keep in mind I brought you all a study on fermented foods and 22:57 10 weeks of fermented foods raised microbial diversity to the point that 23:03 they saw a reduction in 19 different inflammatory markers. So when they say 23:10 they say food is medicine, this is not a joke that when we are looking at a shot 23:17 or we are looking at food, you you get to choose. Do you want to pay the money 23:24 for the shot or do you want to actually feed yourself the food? Because feeding 23:29 yourself the food long-term, consistently over time, is going to give 23:35 you the same benefit as the shot. And some of you are going to be able to do 23:39 it at the same time. Now, good news for my women, I love this part, is that 23:46 everything I taught you on this video, the fiber and and the types of fiber 23:52 actually works better for women than for men. So, going back to the original 23:58 study that I brought you, GLP1 in this study rose more for women than it did 24:06 for men in the study. Hallelujah. Finally, something's working better on 24:10 their bodies as opposed to less efficient. Here are the three things I 24:16 want you to do immediately and start to think about. One, you can go back 24:22 through this video. I want you to write these 10 things down and I want you to 24:27 make a grocery list of how you're going to incorporate these 10 different foods 24:33 into your diet. I'd like to see which food is the one that is your favorite. 24:38 Put it in in the comments. Number two, we are going to try the 24:43 potato experiment. Let me know. Put in the comments if you're going to try the 24:48 potato experiment. You're going to cook some potatoes. these and these were like 24:52 I got them at the farmers market. There's a variety of them here. Um these 24:56 were like new potatoes. You're going to cook them and put them in your 25:00 refrigerator. Set a date on your calendar immediately that you're going 25:04 to go do that. Let me know. Put the date in the comments. And number three, 25:10 you're going to make a commitment to doing a cup of fermented food every day. 25:16 You can take a cup of sauerkraut and pour it into a salad. Uh if if you don't 25:23 like the taste of it, it will take that sour taste and even it out. Um I've seen 25:28 people put it with eggs. Um it's an easy thing to add in. And sometimes even if 25:34 you don't love it, you eat it so those microbes can be happy and they can give 25:39 you the hormones that you were designed to make on your own. So let me know if 25:45 this was helpful. Let me know if you want some GLP-1 hormone recipes because 25:49 I'm working on some. And as always, do not give up on yourself. That the this 25:55 we have entered the time where we are making weight loss look like the only 26:00 solution is a shot. And I am here to tell you, you can be your own doctor. 26:05 You can make your own hormones. Do not give up on yourself. It takes 26:10 consistency. It takes knowledge. And I believe in you. So, as always, I hope 26:16 that helps.