1 00:00:00,120 --> 00:00:03,880 Speaker 1: Spices are literally my medicine box. And I will say 2 00:00:03,880 --> 00:00:06,040 Speaker 1: that every single day till the day that I die, 3 00:00:06,120 --> 00:00:10,399 Speaker 1: because I truly believe that spices have been this armor 4 00:00:10,520 --> 00:00:13,400 Speaker 1: that has helped me stay in better health, help my 5 00:00:13,440 --> 00:00:17,040 Speaker 1: immune system, my gut health, my hot health, everything. I 6 00:00:17,040 --> 00:00:19,600 Speaker 1: feel like my body has just gotten better and better, 7 00:00:19,640 --> 00:00:22,079 Speaker 1: and I think that's with the right use of spices 8 00:00:22,120 --> 00:00:25,160 Speaker 1: throughout my life, depending on how I'm feeling, has made 9 00:00:25,320 --> 00:00:28,920 Speaker 1: such a difference to especially my immunity, but also every 10 00:00:28,920 --> 00:00:31,520 Speaker 1: single other part of my health. I'm Raley Wukiah and 11 00:00:31,560 --> 00:00:34,280 Speaker 1: on my podcast A Really Good Cry, we embrace the 12 00:00:35,000 --> 00:00:37,880 Speaker 1: messy and the beautiful, providing a space for raw and 13 00:00:38,000 --> 00:00:42,040 Speaker 1: fielded conversations that celebrate vulnerability and allow you to tune 14 00:00:42,040 --> 00:00:46,120 Speaker 1: in to learn, connect and find comfort together. Hi, wonderful people, 15 00:00:46,159 --> 00:00:49,120 Speaker 1: welcome back to A Really Good Cry where we try 16 00:00:49,159 --> 00:00:52,280 Speaker 1: and get honest about health, healing and the habits that 17 00:00:52,320 --> 00:00:53,960 Speaker 1: can really change our lives. 18 00:00:54,400 --> 00:00:55,480 Speaker 2: I am so happy to be here. 19 00:00:55,960 --> 00:00:59,320 Speaker 1: I am back in alone and I am just getting 20 00:00:59,320 --> 00:01:02,920 Speaker 1: myself back into routine with my team with Jay, We're 21 00:01:03,000 --> 00:01:05,000 Speaker 1: just trying to get back into it. It's only been 22 00:01:05,040 --> 00:01:07,560 Speaker 1: a couple of days, but honestly, I thought the jet 23 00:01:07,640 --> 00:01:12,080 Speaker 1: lag would be way worse, but touch wood, I seem 24 00:01:12,160 --> 00:01:14,960 Speaker 1: to have figured out my hacks for getting myself back into. 25 00:01:14,800 --> 00:01:16,480 Speaker 2: A routine as fast as possible. 26 00:01:16,600 --> 00:01:19,080 Speaker 1: And you know what, through this process of even just 27 00:01:19,080 --> 00:01:21,480 Speaker 1: this little thing of watching my body adapt to a 28 00:01:21,520 --> 00:01:24,280 Speaker 1: new environment again and a new time zone, I just 29 00:01:24,319 --> 00:01:26,679 Speaker 1: feel so grateful to my body and so grateful to 30 00:01:26,680 --> 00:01:30,160 Speaker 1: be alive today. And recently I've really been nurturing this 31 00:01:30,280 --> 00:01:34,920 Speaker 1: idea of your body being a gift from God and 32 00:01:35,000 --> 00:01:37,560 Speaker 1: how the way that we treat this body is a 33 00:01:37,600 --> 00:01:39,840 Speaker 1: direct reflection of gratitude for it. 34 00:01:39,880 --> 00:01:43,080 Speaker 2: And I feel like that's really come from watching. 35 00:01:42,760 --> 00:01:44,720 Speaker 1: My grandma when I was in the UK, if anybody 36 00:01:44,720 --> 00:01:46,400 Speaker 1: who doesn't know, I went back to the UK for 37 00:01:46,760 --> 00:01:50,640 Speaker 1: nearly three months because my grandma got diagnosed with cancer 38 00:01:51,240 --> 00:01:54,760 Speaker 1: and we were really lucky to have been given the 39 00:01:54,760 --> 00:01:57,680 Speaker 1: opportunity to be there with her and to be given notice. 40 00:01:58,000 --> 00:02:01,160 Speaker 1: But watching her and having seen throughout her whole life, 41 00:02:01,600 --> 00:02:04,360 Speaker 1: it has been so beautiful to watch someone who truly 42 00:02:04,440 --> 00:02:08,280 Speaker 1: believes that their body is a true gift from God, 43 00:02:08,440 --> 00:02:10,520 Speaker 1: because the way that she treats her body, the way 44 00:02:10,520 --> 00:02:13,040 Speaker 1: that she feeds it, the way that she nurtures it 45 00:02:13,400 --> 00:02:15,760 Speaker 1: throughout her whole life of ninety two years, or at 46 00:02:15,840 --> 00:02:19,160 Speaker 1: least from what I saw of it, she really did 47 00:02:19,560 --> 00:02:23,920 Speaker 1: create an environment internally and externally to show gratitude for 48 00:02:24,040 --> 00:02:27,000 Speaker 1: her body every single day and her life every single day. 49 00:02:27,200 --> 00:02:29,920 Speaker 1: And you know, coming back to LA you become a 50 00:02:29,919 --> 00:02:31,440 Speaker 1: lot more conscious of your body. And it made me 51 00:02:31,480 --> 00:02:33,320 Speaker 1: think about the colossal amount of things that are out 52 00:02:33,320 --> 00:02:35,880 Speaker 1: there pretending to be good for us but actually ruining 53 00:02:35,880 --> 00:02:39,359 Speaker 1: our bodies. One of those things right now, and if 54 00:02:39,360 --> 00:02:41,119 Speaker 1: you haven't heard of it, you might be living under 55 00:02:41,160 --> 00:02:45,079 Speaker 1: a rock. One of those things right now is this intoxicating, 56 00:02:45,240 --> 00:02:48,760 Speaker 1: overwhelming push to be skinny little minies and to basically 57 00:02:48,840 --> 00:02:51,360 Speaker 1: just be skin and bones and nothing more. You know, 58 00:02:51,480 --> 00:02:54,480 Speaker 1: the trends change so often, they change it regularly, but 59 00:02:54,600 --> 00:02:57,400 Speaker 1: right now, that's where the trends are at. And being 60 00:02:57,440 --> 00:03:00,639 Speaker 1: a nutritionist, it always fascinates me. And all of these 61 00:03:00,639 --> 00:03:04,919 Speaker 1: different drugs or recommendations come out based on trends. So 62 00:03:04,960 --> 00:03:07,240 Speaker 1: I am sure that you have heard of a zempic 63 00:03:07,440 --> 00:03:10,960 Speaker 1: or GLP one or you know, whatever the terminology people 64 00:03:10,960 --> 00:03:13,440 Speaker 1: are using are the most common one being a zeenpic. 65 00:03:13,960 --> 00:03:16,320 Speaker 1: I'm sure you've heard about it. It's always viral on 66 00:03:16,760 --> 00:03:19,720 Speaker 1: any part of social media, and it seems like so 67 00:03:19,880 --> 00:03:23,680 Speaker 1: many people in the public eye have been taking it 68 00:03:23,720 --> 00:03:26,440 Speaker 1: and are talking about it. You know, Serena Williams just 69 00:03:26,520 --> 00:03:29,760 Speaker 1: came out as an ambassador for an a zempic style drug. 70 00:03:30,120 --> 00:03:32,680 Speaker 1: It's constantly being referred to as this miracle weight loss 71 00:03:32,720 --> 00:03:35,040 Speaker 1: injection that you can take and it makes all your 72 00:03:35,120 --> 00:03:37,400 Speaker 1: dreams come true, you get as small as you want 73 00:03:37,440 --> 00:03:41,280 Speaker 1: to be, and it's really being shown to be a 74 00:03:41,280 --> 00:03:42,240 Speaker 1: glamorous thing to do. 75 00:03:43,000 --> 00:03:43,160 Speaker 2: Now. 76 00:03:43,200 --> 00:03:45,640 Speaker 1: Honestly, I am no expert in a zempic, so I 77 00:03:45,640 --> 00:03:47,560 Speaker 1: am definitely not here to try and tell you whether 78 00:03:47,600 --> 00:03:50,160 Speaker 1: you should or should not do it, whether it's good 79 00:03:50,200 --> 00:03:52,880 Speaker 1: for you, or whether it's not. But my own personal 80 00:03:52,920 --> 00:03:56,800 Speaker 1: opinion is that it is way too easily accessible and 81 00:03:56,840 --> 00:03:59,000 Speaker 1: it should not be used by ninety nine percent of 82 00:03:59,040 --> 00:04:01,360 Speaker 1: the people that are use using it, and that your 83 00:04:01,360 --> 00:04:04,520 Speaker 1: body is actually so capable of being a healthy weight 84 00:04:04,880 --> 00:04:07,840 Speaker 1: without the use of drugs. But that's not what this 85 00:04:07,880 --> 00:04:10,120 Speaker 1: episode is about. What I wanted to share with you 86 00:04:10,160 --> 00:04:12,720 Speaker 1: today isn't whether you should or shouldn't be taking a zempic, 87 00:04:13,120 --> 00:04:16,040 Speaker 1: but it's something that most people don't realize it's that 88 00:04:16,120 --> 00:04:19,000 Speaker 1: a zmpic is just a man made version of something 89 00:04:19,040 --> 00:04:20,800 Speaker 1: that your body already produces. 90 00:04:21,080 --> 00:04:23,400 Speaker 2: That's something is called GLP one. 91 00:04:23,680 --> 00:04:26,279 Speaker 1: It is a hormone that helps to regulate your appetite, 92 00:04:26,680 --> 00:04:30,080 Speaker 1: balance your blood sugar, and signal to your brain when 93 00:04:30,080 --> 00:04:32,760 Speaker 1: you are full. And so actually you don't need an 94 00:04:32,760 --> 00:04:36,000 Speaker 1: injection to stimulate GLP one. Your body can do this 95 00:04:36,120 --> 00:04:39,960 Speaker 1: naturally through food, through your lifestyle, and even the way 96 00:04:39,960 --> 00:04:43,080 Speaker 1: that you structure your meals. So today we're not going 97 00:04:43,160 --> 00:04:45,599 Speaker 1: to focus on the drug. We are going to focus 98 00:04:45,680 --> 00:04:49,280 Speaker 1: on all the specific foods and ingredients and habits that 99 00:04:49,400 --> 00:04:51,960 Speaker 1: you can start incorporating into your life if you are 100 00:04:52,000 --> 00:04:54,440 Speaker 1: looking for a natural way to lose weight and that 101 00:04:54,480 --> 00:04:57,039 Speaker 1: can support your GLP one in your body, help to 102 00:04:57,080 --> 00:04:58,719 Speaker 1: stimulate it, help to keep it going. 103 00:04:59,360 --> 00:05:00,960 Speaker 2: And I think that's going to be great. 104 00:05:01,040 --> 00:05:03,320 Speaker 1: I feel like most people don't know about the different 105 00:05:03,320 --> 00:05:05,280 Speaker 1: ways that we can do this and actually how easy 106 00:05:05,279 --> 00:05:07,440 Speaker 1: it is to incorporate these ingredients into our life. 107 00:05:08,360 --> 00:05:11,320 Speaker 2: But let's start from the beginning. What even is GLP one? 108 00:05:11,360 --> 00:05:13,080 Speaker 1: Because I feel like we hear the word and the 109 00:05:13,160 --> 00:05:15,600 Speaker 1: term regularly, but do you really know what it does. 110 00:05:16,120 --> 00:05:20,200 Speaker 1: So GLP one actually stands for glucagon. Like peptide one, 111 00:05:20,480 --> 00:05:23,200 Speaker 1: it is a hormone released in your gut when you eat, 112 00:05:23,480 --> 00:05:26,200 Speaker 1: especially when you eat certain types of food. So once 113 00:05:26,240 --> 00:05:28,760 Speaker 1: it's released in the body, it actually slows down how 114 00:05:28,839 --> 00:05:31,559 Speaker 1: fast food leaves your stomach, so you end up feeling 115 00:05:31,560 --> 00:05:34,960 Speaker 1: full of for longer. Essentially, it tells your pancreas to 116 00:05:35,000 --> 00:05:38,599 Speaker 1: release insulin more effectively, which helps keep your blood sugar balance, 117 00:05:38,640 --> 00:05:40,880 Speaker 1: which is why, by the way, this drug was initially 118 00:05:40,920 --> 00:05:44,440 Speaker 1: created for diabetics. It is a drug for diabetics to 119 00:05:44,440 --> 00:05:47,480 Speaker 1: help balance their blood sugar levels, and it also communicates 120 00:05:47,480 --> 00:05:50,559 Speaker 1: with your brain, sending a signal of satiety, that feeling 121 00:05:50,600 --> 00:05:53,360 Speaker 1: of I am satisfied, I'm content, I'm full, and I 122 00:05:53,400 --> 00:05:54,840 Speaker 1: don't need to eat any more right now. 123 00:05:55,120 --> 00:05:55,600 Speaker 2: And so a. 124 00:05:55,600 --> 00:05:59,160 Speaker 1: Zepic is literally a drug that's designed to mimic this hormone. 125 00:05:59,760 --> 00:06:03,240 Speaker 1: But the problem is that, like with most medications, there 126 00:06:03,320 --> 00:06:06,560 Speaker 1: is always a trade off. I have seen it in 127 00:06:06,760 --> 00:06:09,440 Speaker 1: many of my friends that are on a zepic. Actually, 128 00:06:09,480 --> 00:06:11,480 Speaker 1: I'm not seen one person on a zempic that hasn't 129 00:06:11,480 --> 00:06:14,599 Speaker 1: had some sort of side effect, whether it's nausea or 130 00:06:14,680 --> 00:06:18,800 Speaker 1: vomiting or diarrhea or stomach cramps, pain in the stomach, 131 00:06:19,120 --> 00:06:23,080 Speaker 1: and longer term issues with nutrient absorption or muscle wasting. 132 00:06:23,400 --> 00:06:26,320 Speaker 1: And that's only the physical side. The emotional side of 133 00:06:26,560 --> 00:06:29,880 Speaker 1: constant fear after you come off it, it creates a 134 00:06:30,000 --> 00:06:33,279 Speaker 1: terrible relationship with food and a lack of discipline in 135 00:06:33,320 --> 00:06:36,200 Speaker 1: life because you're using it instead of building better habits. 136 00:06:36,560 --> 00:06:39,000 Speaker 1: Now you can do it alongside better habits, but most 137 00:06:39,000 --> 00:06:40,840 Speaker 1: of the time the people that are using it, who 138 00:06:40,880 --> 00:06:44,720 Speaker 1: don't actually need it for drastic weight loss, end up 139 00:06:44,839 --> 00:06:47,040 Speaker 1: using it as a crutch rather than a tool. They 140 00:06:47,120 --> 00:06:50,680 Speaker 1: end up using it as alternative or to sub in 141 00:06:50,720 --> 00:06:53,200 Speaker 1: doing the hard work. And then when you come off it, 142 00:06:53,240 --> 00:06:56,159 Speaker 1: which you obviously have to eventually, you're stuck with this 143 00:06:56,240 --> 00:06:58,640 Speaker 1: fear of putting back on the way. You're stuck with 144 00:06:58,680 --> 00:07:01,080 Speaker 1: this fear of eating anything that is put in front 145 00:07:01,120 --> 00:07:04,600 Speaker 1: of you. And so the psychological effect is almost worse 146 00:07:04,640 --> 00:07:06,599 Speaker 1: than the physical effect, to be honest, from the things 147 00:07:06,600 --> 00:07:09,600 Speaker 1: that I've seen. And so these GLP one weight loss injections, 148 00:07:09,640 --> 00:07:13,200 Speaker 1: they mimic the hormones effect directly by delivering this GLP 149 00:07:13,320 --> 00:07:17,240 Speaker 1: one synthetically and directly into the body. So rather than 150 00:07:17,360 --> 00:07:20,920 Speaker 1: encouraging the natural production and the secretion of GLP one 151 00:07:21,160 --> 00:07:24,640 Speaker 1: from your body. It kind of bypasses the body's natural 152 00:07:24,640 --> 00:07:27,680 Speaker 1: ability and delivers a synthetic form through injection to do 153 00:07:27,720 --> 00:07:31,600 Speaker 1: the same job as your natural hormone would and also 154 00:07:31,800 --> 00:07:36,080 Speaker 1: probably to our unnatural amount that your body probably shouldn't 155 00:07:36,080 --> 00:07:39,080 Speaker 1: be having. So now that we know what it is, 156 00:07:39,200 --> 00:07:41,760 Speaker 1: let's get into the foods that actually boost our GLP 157 00:07:41,800 --> 00:07:43,440 Speaker 1: one because that's what we're really here for. How do 158 00:07:43,480 --> 00:07:47,560 Speaker 1: we do this naturally without injecting ourselves with unnatural substances 159 00:07:47,600 --> 00:07:51,200 Speaker 1: into the body. So the first thing is protein rich foods. Now, 160 00:07:51,240 --> 00:07:53,559 Speaker 1: there's been a protein hype going on for the past 161 00:07:53,560 --> 00:07:56,080 Speaker 1: few years, more so this year than any other year. 162 00:07:56,360 --> 00:07:59,000 Speaker 1: Protein protein, protein, And look, I don't think we need 163 00:07:59,040 --> 00:08:01,960 Speaker 1: an unnatural amount. Sometimes I think the amounts recommended are 164 00:08:02,040 --> 00:08:04,680 Speaker 1: so ridiculous. But all you have to think about is 165 00:08:04,680 --> 00:08:07,840 Speaker 1: having protein with each meal. Protein is actually a major 166 00:08:07,880 --> 00:08:11,000 Speaker 1: stimulator of GLP one in our body. So food is 167 00:08:11,040 --> 00:08:15,400 Speaker 1: like lentils and beans and tofu and good tempe stare fry. 168 00:08:15,760 --> 00:08:18,360 Speaker 1: You end up feeling fuller and more satisfied. Over the 169 00:08:18,440 --> 00:08:20,240 Speaker 1: last year a year and a half, I have really 170 00:08:20,240 --> 00:08:22,480 Speaker 1: been trying to incorporate more protein. I grew up in 171 00:08:22,520 --> 00:08:26,360 Speaker 1: an Indian household where our and a vegetarian household where 172 00:08:26,800 --> 00:08:31,520 Speaker 1: our protein came from lentils and doulls and things like that. 173 00:08:31,680 --> 00:08:34,440 Speaker 1: But I realized that usually because they're quite watered down, 174 00:08:34,760 --> 00:08:36,439 Speaker 1: you don't get as much protein as you think. And 175 00:08:36,480 --> 00:08:40,080 Speaker 1: there's also quite a high carbohydrate to protein ratio within them. 176 00:08:40,480 --> 00:08:43,280 Speaker 1: And so if you really learn where you can get 177 00:08:43,400 --> 00:08:45,800 Speaker 1: your good protein plant based sources from, and if you 178 00:08:45,800 --> 00:08:48,079 Speaker 1: are plant based like me, some of the best options 179 00:08:48,160 --> 00:08:52,240 Speaker 1: are things like lentils, like I said, beans, seeds, nuts, mushrooms, 180 00:08:52,800 --> 00:08:57,440 Speaker 1: any kind of soy, ideally organic tofu, tempe edmamee beans. 181 00:08:57,480 --> 00:08:59,480 Speaker 1: There are so many options, and the best thing is 182 00:08:59,480 --> 00:09:01,679 Speaker 1: you can mix them. I'll do a salad with tofu 183 00:09:01,760 --> 00:09:04,840 Speaker 1: with ed amamae beans with some black beans with seeds 184 00:09:04,880 --> 00:09:06,840 Speaker 1: on top and nuts on top. And so there are 185 00:09:06,880 --> 00:09:09,360 Speaker 1: so many different varieties and sources that you can get 186 00:09:09,360 --> 00:09:12,200 Speaker 1: them from which actually provide all the different amino acids 187 00:09:12,240 --> 00:09:16,040 Speaker 1: that create this complete protein. And I've said this before 188 00:09:16,080 --> 00:09:19,400 Speaker 1: when I did my plant based podcast about why I 189 00:09:19,480 --> 00:09:22,680 Speaker 1: ended up turning vegan or plant based, But this is 190 00:09:22,880 --> 00:09:25,120 Speaker 1: the honest truth. And this is not me saying this 191 00:09:25,280 --> 00:09:28,640 Speaker 1: to criticize anybody who eats me, But all the animals 192 00:09:28,679 --> 00:09:33,840 Speaker 1: that you are eating get their protein from plant based sources. 193 00:09:34,240 --> 00:09:37,440 Speaker 1: And so instead of go having an intermediate vessel that 194 00:09:37,480 --> 00:09:40,520 Speaker 1: you're receiving your protein through, why not just go directly 195 00:09:40,559 --> 00:09:42,360 Speaker 1: to the plant based sauce. Why not go directly to 196 00:09:42,400 --> 00:09:46,400 Speaker 1: the plants, the vegetables, the beans, and all those things 197 00:09:46,440 --> 00:09:50,320 Speaker 1: that those animals are actually receiving their protein from and 198 00:09:50,360 --> 00:09:53,480 Speaker 1: digesting it and creating the muscle all the parts of 199 00:09:53,520 --> 00:09:54,800 Speaker 1: their body that you end up eating. 200 00:09:55,160 --> 00:09:57,480 Speaker 2: And so all of these these ingredients are really. 201 00:09:57,320 --> 00:10:00,760 Speaker 1: Wonderful places to get your protein from and so easy 202 00:10:00,760 --> 00:10:02,880 Speaker 1: to incorporate into your day to day life easily. 203 00:10:03,120 --> 00:10:03,960 Speaker 2: So not only does. 204 00:10:03,800 --> 00:10:06,400 Speaker 1: Protein release GLP one, but it also helps to balance 205 00:10:06,400 --> 00:10:08,760 Speaker 1: your blood sugar level and keep your cravings at bay. 206 00:10:08,840 --> 00:10:12,000 Speaker 1: So similar to what this drug does when you simply 207 00:10:12,040 --> 00:10:13,400 Speaker 1: have higher. 208 00:10:13,080 --> 00:10:15,120 Speaker 2: Protein foods or more protein foods. 209 00:10:15,520 --> 00:10:17,760 Speaker 1: It helps to balance your blood sugar level, helps to 210 00:10:17,800 --> 00:10:21,720 Speaker 1: release GLP one in your body, and helps to reduce cravings, 211 00:10:21,760 --> 00:10:25,040 Speaker 1: and helps you feel fuller, and more importantly, not just full, 212 00:10:25,080 --> 00:10:27,840 Speaker 1: it helps your body feel satiated and content with the food. 213 00:10:27,880 --> 00:10:28,480 Speaker 2: That you're eating. 214 00:10:28,920 --> 00:10:32,840 Speaker 1: Next up, we have fiber. Now there's different types of fiber. 215 00:10:32,880 --> 00:10:37,120 Speaker 1: There's soluble and insoluble. We are talking specifically about soluble fiber. 216 00:10:37,720 --> 00:10:41,000 Speaker 1: Soluble fiber actually forms this gel like consistency in your 217 00:10:41,040 --> 00:10:44,200 Speaker 1: gut which slows down digestion and triggers the release of 218 00:10:44,240 --> 00:10:45,520 Speaker 1: GLP one in your body. 219 00:10:46,080 --> 00:10:48,320 Speaker 2: It keeps you satisfied and full of for longer. 220 00:10:48,800 --> 00:10:53,120 Speaker 1: And some great examples are things like oats, barley, silium, husk, 221 00:10:53,320 --> 00:10:58,600 Speaker 1: flex seeds, chear seeds, apples, pears, citrus, fruits, A lot 222 00:10:58,600 --> 00:11:02,480 Speaker 1: of fruits and vegetables are rich in fiber, kale, a 223 00:11:02,559 --> 00:11:05,760 Speaker 1: lot of your leafy greens, so much fiber that are 224 00:11:05,800 --> 00:11:08,640 Speaker 1: in these, and so trying to incorporate these daily, ideally 225 00:11:08,640 --> 00:11:10,920 Speaker 1: in each of your meals is wonderful. Add a bit 226 00:11:10,920 --> 00:11:13,200 Speaker 1: of protein, add a bit of fiber, and you've got 227 00:11:13,200 --> 00:11:18,120 Speaker 1: yourself a solid GLP producing meal. Now, insoluble fiber is 228 00:11:18,160 --> 00:11:21,040 Speaker 1: different because it doesn't dissolve in water. It actually adds 229 00:11:21,120 --> 00:11:23,719 Speaker 1: bulk to your store and to the food that you're 230 00:11:23,720 --> 00:11:26,240 Speaker 1: eating in your gut, which helps things moving through your 231 00:11:26,240 --> 00:11:29,319 Speaker 1: digestive track. So think of it as a broom. That's 232 00:11:29,360 --> 00:11:32,320 Speaker 1: what I remember them teaching me in my nutrition degree. 233 00:11:32,480 --> 00:11:34,520 Speaker 1: It's a soluble fiber is like a broom that helps 234 00:11:34,520 --> 00:11:36,680 Speaker 1: to kind of get rid of all the things in 235 00:11:36,720 --> 00:11:38,760 Speaker 1: your body that you don't need and helps you to 236 00:11:38,920 --> 00:11:43,600 Speaker 1: have regular excretion of you know, your poop basically, so 237 00:11:43,600 --> 00:11:46,400 Speaker 1: it's really good for preventing things like constipation too. It 238 00:11:46,400 --> 00:11:48,679 Speaker 1: has less of an impact I think on GLP one, 239 00:11:48,840 --> 00:11:50,840 Speaker 1: but still it's so important for your gut health, and 240 00:11:50,880 --> 00:11:52,680 Speaker 1: really we want everything to be working together. 241 00:11:53,000 --> 00:11:54,640 Speaker 2: You can't focus on just one area. 242 00:11:54,880 --> 00:11:57,240 Speaker 1: You really need to be able to think about your 243 00:11:57,280 --> 00:12:00,120 Speaker 1: body as a full system rather than specific things. 244 00:12:00,200 --> 00:12:01,319 Speaker 2: So things like I. 245 00:12:01,280 --> 00:12:07,600 Speaker 1: Said, everything from whole grains, nuts, seeds, leafy greens, grains, carrots, broccoli, 246 00:12:07,880 --> 00:12:11,280 Speaker 1: so many, so many wonderful foods with fiber in them. 247 00:12:11,520 --> 00:12:13,760 Speaker 1: The next thing that I want to talk about, or 248 00:12:13,800 --> 00:12:16,679 Speaker 1: the next kind of category of food that I recommend 249 00:12:16,920 --> 00:12:21,040 Speaker 1: to help stimulate GLP is bitter foods. In our Vader, 250 00:12:21,520 --> 00:12:25,160 Speaker 1: bitter is considered one of the six essential tastes. It's 251 00:12:25,160 --> 00:12:29,000 Speaker 1: the taste that helps balance out cravings and stimulates digestion. 252 00:12:29,600 --> 00:12:32,200 Speaker 1: There is a lot of modern research now that shows 253 00:12:32,320 --> 00:12:36,160 Speaker 1: that bitter foods can actually trigger your satiety hormones, including 254 00:12:36,240 --> 00:12:36,880 Speaker 1: GLP one. 255 00:12:37,480 --> 00:12:39,040 Speaker 2: I actually love when I. 256 00:12:39,040 --> 00:12:41,360 Speaker 1: Find all these new studies that are being done on 257 00:12:41,400 --> 00:12:44,400 Speaker 1: ancient wisdom and how much they support one another. It 258 00:12:44,520 --> 00:12:48,400 Speaker 1: just shows that you can really use both to benefit 259 00:12:48,400 --> 00:12:50,600 Speaker 1: your health in so many different ways, and that modern 260 00:12:50,600 --> 00:12:52,800 Speaker 1: science is now kind of catching up with ancient wisdom 261 00:12:52,840 --> 00:12:54,040 Speaker 1: that already exists. 262 00:12:54,520 --> 00:12:55,959 Speaker 2: So what counts as bitter foods. 263 00:12:55,960 --> 00:12:58,319 Speaker 1: It's probably the category that people like to eat the least, 264 00:12:58,679 --> 00:13:00,839 Speaker 1: but is probably the most benefit to us. So it's 265 00:13:00,880 --> 00:13:07,000 Speaker 1: things like rougular kale, dandelion, greens, fenagreek, bitter melon. Even 266 00:13:07,040 --> 00:13:11,319 Speaker 1: herbs like gnim or spices like tumeric carry bitter notes 267 00:13:11,360 --> 00:13:14,480 Speaker 1: that benefit your digestion and help with appetite control. So 268 00:13:14,559 --> 00:13:17,760 Speaker 1: these bitter foods they work by gently stimulating the gut 269 00:13:17,840 --> 00:13:20,439 Speaker 1: and liver, and they help your body to process food 270 00:13:20,480 --> 00:13:24,400 Speaker 1: more effectively and switch on those I'm full signals. That's 271 00:13:24,440 --> 00:13:26,360 Speaker 1: why in so many cultures, a bitter appeity for a 272 00:13:26,400 --> 00:13:29,880 Speaker 1: handful of bitter greens before a meal is tradition. It's 273 00:13:29,920 --> 00:13:33,760 Speaker 1: literally priming your body to digest and feel satisfied. Most 274 00:13:33,760 --> 00:13:35,680 Speaker 1: of us don't eat a lot of bitter foods anymore, 275 00:13:35,760 --> 00:13:38,240 Speaker 1: and our modern diye is overloaded with this sweet, salty 276 00:13:38,280 --> 00:13:41,240 Speaker 1: and sour flavors, so we've kind of trained our taste 277 00:13:41,320 --> 00:13:44,840 Speaker 1: buds away from this bitter taste, this really important bitter taste. 278 00:13:44,880 --> 00:13:47,080 Speaker 1: That's why I think having the support of supplements every 279 00:13:47,120 --> 00:13:49,720 Speaker 1: day can be beneficial to just make sure that you 280 00:13:49,840 --> 00:13:52,880 Speaker 1: are getting them in your diet every day, and so 281 00:13:53,040 --> 00:13:55,720 Speaker 1: lately to keep me topped up on bitters, I've actually 282 00:13:55,720 --> 00:13:59,120 Speaker 1: been using these supplements by just Thrive the Digestive bitters 283 00:14:00,000 --> 00:14:03,160 Speaker 1: because it is a much simpler way to get those 284 00:14:03,200 --> 00:14:06,440 Speaker 1: bitter compounds into your meals daily without having to chew 285 00:14:06,559 --> 00:14:09,520 Speaker 1: through a whole plate of dandelion greens. It can help 286 00:14:09,559 --> 00:14:13,360 Speaker 1: to stimulate your digestion, balance your cravings, and support that 287 00:14:13,440 --> 00:14:16,439 Speaker 1: full signaling that we're talking about with GLP one. It's 288 00:14:16,440 --> 00:14:18,920 Speaker 1: really become part of my daily routine taking these because 289 00:14:19,200 --> 00:14:21,600 Speaker 1: I've really noticed that my digestion feels so much better 290 00:14:21,680 --> 00:14:26,240 Speaker 1: since taking them, and it definitely keeps me feeling satisfied 291 00:14:26,280 --> 00:14:28,400 Speaker 1: and full. But you can also simply just add in 292 00:14:28,400 --> 00:14:30,400 Speaker 1: a handful of a rougular to your lunch or sip 293 00:14:30,440 --> 00:14:33,880 Speaker 1: on some Fenergreek tea. Literally taking some Fenergreek seeds, putting 294 00:14:33,920 --> 00:14:35,880 Speaker 1: into some hot water, boiling it for a couple of 295 00:14:35,920 --> 00:14:39,160 Speaker 1: minutes and drinking that, or just use tumoric and ginger 296 00:14:39,360 --> 00:14:43,680 Speaker 1: more generously in your cooking. Small amounts consistently can really 297 00:14:43,680 --> 00:14:46,360 Speaker 1: shaft how your body responds to food. I think sometimes 298 00:14:46,360 --> 00:14:48,560 Speaker 1: with these things, we think we have to start incorporating 299 00:14:48,680 --> 00:14:50,840 Speaker 1: such large amounts of them. It's like, as soon as 300 00:14:50,840 --> 00:14:54,400 Speaker 1: people learn about tumoric, it was turmeric shots, turmeric and everything, 301 00:14:54,440 --> 00:14:57,320 Speaker 1: and there was an overload of these things. And actually, 302 00:14:57,640 --> 00:14:59,680 Speaker 1: too much of anything, even if it's something good, can 303 00:14:59,720 --> 00:15:03,320 Speaker 1: cause in your body. Spices and herbs are so potent, 304 00:15:03,400 --> 00:15:05,920 Speaker 1: more than we even realize. So are the vitamins and 305 00:15:05,960 --> 00:15:07,720 Speaker 1: minerals and the foods that we eat and in the 306 00:15:07,800 --> 00:15:10,240 Speaker 1: ingredients that we have. And so starting off with small 307 00:15:10,240 --> 00:15:13,520 Speaker 1: amounts but consistently trying to have something in each meal, 308 00:15:13,680 --> 00:15:15,440 Speaker 1: that's all you really need to do. And if you 309 00:15:15,480 --> 00:15:18,000 Speaker 1: can't manage that, there's always these just thrive daily bitters 310 00:15:18,160 --> 00:15:20,320 Speaker 1: that you can top up with whenever you feel like 311 00:15:20,360 --> 00:15:22,440 Speaker 1: you haven't managed to get your bitters in for the day. 312 00:15:22,560 --> 00:15:25,960 Speaker 1: The nextcept. We have polyphenol rich foods. Polyphenols are plant compounds. 313 00:15:26,000 --> 00:15:28,240 Speaker 1: I know it sounds really complicated, but it's not. They're 314 00:15:28,240 --> 00:15:31,600 Speaker 1: literally just plant compounds that give foods their vibrant colors 315 00:15:31,640 --> 00:15:33,920 Speaker 1: and their healing properties. So you can find them in 316 00:15:33,960 --> 00:15:35,960 Speaker 1: pretty much every single fruit and vegetable that you've seen. 317 00:15:36,320 --> 00:15:42,880 Speaker 1: Berries like blueberries, blackberries, strawberries, green tea matcha, dark chocolate, 318 00:15:42,920 --> 00:15:45,480 Speaker 1: and cocoat I know have amazing you can eat chocolate 319 00:15:45,560 --> 00:15:47,880 Speaker 1: and it's so good for you. And olives and extra 320 00:15:47,960 --> 00:15:51,120 Speaker 1: vergin olive oil. I've been reading so much about how 321 00:15:51,280 --> 00:15:54,600 Speaker 1: important good quality olive oil is and if you think 322 00:15:54,640 --> 00:15:56,680 Speaker 1: about it, in all these blue zones, one of the 323 00:15:56,800 --> 00:16:00,640 Speaker 1: key ingredients that they have every single day is for 324 00:16:00,680 --> 00:16:05,360 Speaker 1: their skin, for their overall health, for antioxidant properties to 325 00:16:05,720 --> 00:16:10,000 Speaker 1: fight against cancer. I actually just had an amazing episode 326 00:16:10,080 --> 00:16:13,600 Speaker 1: with doctor Sam Wants where he was talking about cancer 327 00:16:13,640 --> 00:16:17,000 Speaker 1: prevention and one of the biggest things he recommended was 328 00:16:17,040 --> 00:16:19,000 Speaker 1: olive oil. And then a couple of months ago, I 329 00:16:19,040 --> 00:16:21,760 Speaker 1: had this gut doctor on called doctor Gundry, and he 330 00:16:21,840 --> 00:16:24,600 Speaker 1: was saying that he has sometimes six tablespoons of olive 331 00:16:24,640 --> 00:16:27,240 Speaker 1: oil every single day and he highly recommends it, and 332 00:16:27,280 --> 00:16:30,640 Speaker 1: so good quality polyphenol rich olive oil is important. And 333 00:16:30,680 --> 00:16:33,640 Speaker 1: now there are brands that actually specified that they are 334 00:16:33,720 --> 00:16:34,840 Speaker 1: rich in polyphenols. 335 00:16:35,200 --> 00:16:37,760 Speaker 2: Sometimes you can get really lame quality olive oil and it. 336 00:16:37,680 --> 00:16:40,040 Speaker 1: Doesn't actually have that, but the way that it's extracted 337 00:16:40,080 --> 00:16:42,120 Speaker 1: and the way that the olive oil is collected makes 338 00:16:42,120 --> 00:16:45,000 Speaker 1: a huge difference to the polyphenol content. So if you're 339 00:16:45,080 --> 00:16:47,480 Speaker 1: going to invest in anything into your health, I really 340 00:16:47,520 --> 00:16:50,120 Speaker 1: recommend trying to invest in some good quality olive oil 341 00:16:50,520 --> 00:16:53,040 Speaker 1: and just at least starting with a tablespoon every single day. 342 00:16:53,320 --> 00:16:56,680 Speaker 1: Even for things like rooumtod arthritis or any kind of 343 00:16:56,720 --> 00:17:00,000 Speaker 1: autoimmune disorders in the body or inflammation in the body, 344 00:17:00,200 --> 00:17:02,640 Speaker 1: it can be so helpful to help fight that inflammation. 345 00:17:02,960 --> 00:17:04,320 Speaker 2: So start drinking your olive oil. 346 00:17:04,720 --> 00:17:06,880 Speaker 1: So whether it's adding a bit of coco to your 347 00:17:06,920 --> 00:17:10,679 Speaker 1: morning smoothie, adding in berries. I have blueberries and raspberries 348 00:17:10,680 --> 00:17:13,840 Speaker 1: ever seen every single day in my morning smoothie with 349 00:17:13,880 --> 00:17:16,560 Speaker 1: my protein powder. And one of the other reasons I 350 00:17:16,680 --> 00:17:20,040 Speaker 1: use blueberries is I had this other skin expert called 351 00:17:20,160 --> 00:17:22,359 Speaker 1: Dr Noreen on my podcast. It was one of the 352 00:17:22,400 --> 00:17:24,840 Speaker 1: most popular podcasts because she was just so brilliant ot 353 00:17:24,920 --> 00:17:28,639 Speaker 1: articulating herself, but also the information she gave was so useful. 354 00:17:28,680 --> 00:17:32,879 Speaker 1: She says blueberries are incredible for skin health, so on 355 00:17:32,920 --> 00:17:34,960 Speaker 1: top of all of this, it's also great for your skin. 356 00:17:35,040 --> 00:17:36,960 Speaker 1: So I had blueberries in the morning, I'll have a 357 00:17:37,000 --> 00:17:40,480 Speaker 1: cup of green tea in the afternoon, add some cacow 358 00:17:40,720 --> 00:17:44,000 Speaker 1: into literally anything, or just have a bite of dark 359 00:17:44,080 --> 00:17:46,520 Speaker 1: chocolate and add an olive oil when you're cooking. And 360 00:17:46,760 --> 00:17:49,679 Speaker 1: that's such a great easy way to make sure you're 361 00:17:49,760 --> 00:17:52,160 Speaker 1: hitting all of these in your day to day life. Now, 362 00:17:52,200 --> 00:17:55,719 Speaker 1: this is my favorite section because I absolutely love spices, 363 00:17:55,760 --> 00:17:59,520 Speaker 1: but spices are literally my medicine box. And I will 364 00:17:59,560 --> 00:18:01,920 Speaker 1: say that every single day till the day that I die, 365 00:18:01,960 --> 00:18:06,280 Speaker 1: because I truly believe that spices have been this armor 366 00:18:06,400 --> 00:18:09,240 Speaker 1: that has helped me stay in better health, helped my 367 00:18:09,280 --> 00:18:12,919 Speaker 1: immune system, my gut health, my heart health, everything. I 368 00:18:12,920 --> 00:18:15,440 Speaker 1: feel like my body has just gotten better and better. 369 00:18:15,520 --> 00:18:17,920 Speaker 1: And I think that's with the right use of spices 370 00:18:18,000 --> 00:18:21,080 Speaker 1: throughout my life, depending on how I'm feeling, has made 371 00:18:21,160 --> 00:18:24,800 Speaker 1: such a difference to especially my immunity, but also every 372 00:18:24,800 --> 00:18:27,680 Speaker 1: single other part of my health. Spices are literally little 373 00:18:27,720 --> 00:18:30,920 Speaker 1: magical things that protect us, support us, and act as 374 00:18:30,960 --> 00:18:35,840 Speaker 1: defense against disease. Each spice holds such potent properties and 375 00:18:35,920 --> 00:18:40,080 Speaker 1: supports the body in different ways. Spices like cinnamon and 376 00:18:40,119 --> 00:18:43,480 Speaker 1: tumoric and ginger, all of these help with blood sugar 377 00:18:43,520 --> 00:18:46,560 Speaker 1: control and digestion. Actually, this morning started my morning with 378 00:18:46,760 --> 00:18:49,960 Speaker 1: clove and cinnamon water because my gut's been feeling a 379 00:18:49,960 --> 00:18:52,120 Speaker 1: little bit funny and my cravings have been a little 380 00:18:52,160 --> 00:18:53,639 Speaker 1: bit all over the place. So I just started my 381 00:18:53,640 --> 00:18:57,280 Speaker 1: morning by boiling cinnamon sticks and clove in water and 382 00:18:57,280 --> 00:18:58,960 Speaker 1: boiled it for a couple of minutes, and I drunk 383 00:18:59,000 --> 00:19:02,040 Speaker 1: that in the morning. And honestly, how easy. You don't 384 00:19:02,040 --> 00:19:03,600 Speaker 1: have to think of complicated ways to add it in. 385 00:19:03,640 --> 00:19:05,520 Speaker 1: You don't need to make curries. You can simply boil 386 00:19:05,520 --> 00:19:07,600 Speaker 1: it in water and add it into your routine like that. 387 00:19:07,960 --> 00:19:10,679 Speaker 1: There's a compound in chili peppers called capsicin I think 388 00:19:10,720 --> 00:19:13,040 Speaker 1: that's how you say it, and in cayne pepper two 389 00:19:13,400 --> 00:19:15,040 Speaker 1: and there have been studies that have shown that it 390 00:19:15,080 --> 00:19:18,800 Speaker 1: increases GLP one secretion and boost your metabolism. So throwing 391 00:19:18,840 --> 00:19:22,520 Speaker 1: a bit of paprika or cayenne pepper into your evening meal. 392 00:19:23,200 --> 00:19:26,400 Speaker 1: And actually, one thing I will say is spices are 393 00:19:26,480 --> 00:19:30,639 Speaker 1: usually activated, or the beneficial parts of spices are activated 394 00:19:30,840 --> 00:19:33,639 Speaker 1: through being cooked in fat so whether you're sortaing in 395 00:19:33,680 --> 00:19:36,359 Speaker 1: olive oil, you'll even notice the aromas are released through 396 00:19:36,359 --> 00:19:38,840 Speaker 1: that too, So saute them a little bit in some 397 00:19:39,000 --> 00:19:41,840 Speaker 1: oil before you add in the rest of your ingredients. Next, 398 00:19:41,840 --> 00:19:44,280 Speaker 1: that we have healthy fats. I feel like whether it's 399 00:19:44,320 --> 00:19:46,399 Speaker 1: fats or carbs, they've always had like a bad rep. 400 00:19:46,480 --> 00:19:48,880 Speaker 1: They keep kind of switching between the two. Don't eat fats, 401 00:19:49,000 --> 00:19:51,399 Speaker 1: don't eat carbs. But we need the healthy balance of everything, 402 00:19:51,720 --> 00:19:56,200 Speaker 1: especially when it comes to healthy fats. So things like avocados, nuts, seeds, 403 00:19:56,320 --> 00:19:59,960 Speaker 1: olive oil, when you pair these with fiber and protein, 404 00:20:00,000 --> 00:20:02,879 Speaker 1: and you literally are creating the perfect storm for GLP 405 00:20:02,960 --> 00:20:07,080 Speaker 1: one stimulation. They slow digestion, they enhance fullness, they make 406 00:20:07,160 --> 00:20:10,120 Speaker 1: meals much more satisfying. And it's so interesting because most 407 00:20:10,119 --> 00:20:12,880 Speaker 1: of the things that I'm mentioning they actually were similar 408 00:20:12,960 --> 00:20:16,320 Speaker 1: to what was said in the skin podcast or the 409 00:20:16,359 --> 00:20:18,520 Speaker 1: gut podcasts that I had, So a lot of these 410 00:20:18,520 --> 00:20:21,480 Speaker 1: foods are just staples that we need for our overall health. 411 00:20:21,560 --> 00:20:23,800 Speaker 1: Yes they help with weight loss, Yes they're going to 412 00:20:23,880 --> 00:20:27,359 Speaker 1: help with satiety, but they're also just helping our general 413 00:20:27,400 --> 00:20:31,200 Speaker 1: digestive system or our general body system to work well, 414 00:20:31,320 --> 00:20:34,160 Speaker 1: to work optimally, and therefore we all know that if 415 00:20:34,160 --> 00:20:37,239 Speaker 1: your gut's working well, if your immunity is strong, it 416 00:20:37,320 --> 00:20:41,679 Speaker 1: impacts your external body too. Glowier skin, better quality sleep, 417 00:20:42,160 --> 00:20:44,280 Speaker 1: all those things. Everything that we want as far our 418 00:20:44,320 --> 00:20:46,960 Speaker 1: external body, and everything that we probably want in our 419 00:20:47,240 --> 00:20:50,840 Speaker 1: daily schedule can be enhanced by eating the right foods. Finally, 420 00:20:50,880 --> 00:20:53,760 Speaker 1: the last category of foods is fermented foods. Your gut 421 00:20:53,760 --> 00:20:57,240 Speaker 1: microbiome has such a huge role in hormone signaling, including 422 00:20:57,320 --> 00:21:01,679 Speaker 1: GLP one, so probiotics from things like sakrad, kimchi, miso, 423 00:21:01,880 --> 00:21:04,920 Speaker 1: or tempe can really help to support a healthier gut environment, 424 00:21:05,119 --> 00:21:09,440 Speaker 1: which makes a GLP one response so much stronger. Now, 425 00:21:09,560 --> 00:21:12,720 Speaker 1: not everyone eats fermented foods every single day, which is 426 00:21:12,800 --> 00:21:16,120 Speaker 1: why I love supporting my gut with a daily probiotic. 427 00:21:16,200 --> 00:21:19,880 Speaker 1: I have tried many probiotics in my time. I've tried 428 00:21:19,920 --> 00:21:24,640 Speaker 1: liquid probiotics, different types of supplement capsules. Right now I'm 429 00:21:24,680 --> 00:21:27,800 Speaker 1: taking just Thrive Probiotic. I really appreciate that brand. They 430 00:21:27,800 --> 00:21:30,840 Speaker 1: have great ingredients and a lot of researchers have discovered 431 00:21:31,000 --> 00:21:35,080 Speaker 1: that the body's naturally harsh stomach acids, which is obviously 432 00:21:35,119 --> 00:21:38,400 Speaker 1: necessary for digesting all types of foods kills off ninety 433 00:21:38,480 --> 00:21:40,840 Speaker 1: nine point nine percent of the probiotic strains, and a 434 00:21:40,840 --> 00:21:44,119 Speaker 1: lot of these probiotics that we end up buying before. 435 00:21:43,840 --> 00:21:46,080 Speaker 2: They even get a chance to get to our small intestine. 436 00:21:46,440 --> 00:21:49,240 Speaker 1: I really like Just Thrive because, unlike other probiotics on 437 00:21:49,280 --> 00:21:53,879 Speaker 1: the market, Just Thrive probiotics contain really carefully selected strains 438 00:21:54,160 --> 00:21:57,679 Speaker 1: that can make sure the probiotics naturally survive through these 439 00:21:57,680 --> 00:22:00,840 Speaker 1: stomach acids to get into the intestines their way through 440 00:22:00,840 --> 00:22:03,720 Speaker 1: our whole digestive track. So I thought that was really great, 441 00:22:03,720 --> 00:22:05,719 Speaker 1: and they've got their own clinical studies to show that 442 00:22:05,720 --> 00:22:08,919 Speaker 1: that's the case with their little probiotic, so wonderful. There 443 00:22:08,920 --> 00:22:11,159 Speaker 1: are so many different supplements that you can get out there, 444 00:22:11,280 --> 00:22:13,679 Speaker 1: but I really like them right now. Now, I've been 445 00:22:13,680 --> 00:22:16,000 Speaker 1: seeing a lot about berberon being used as nature as 446 00:22:16,000 --> 00:22:18,880 Speaker 1: a zempick. Now, although berberine has been shown to help 447 00:22:18,920 --> 00:22:21,080 Speaker 1: an aid in weight loss, it is actually quite different 448 00:22:21,119 --> 00:22:24,040 Speaker 1: from a zmpic when we look at the way that 449 00:22:24,119 --> 00:22:27,440 Speaker 1: it actually works in the body. A zempic, like I said, 450 00:22:27,480 --> 00:22:31,040 Speaker 1: mimics the golp one hormone that's released in response to eating. 451 00:22:31,320 --> 00:22:33,399 Speaker 1: GLP one then interacts with the part of the brain 452 00:22:33,440 --> 00:22:37,320 Speaker 1: that reduces the appetite and signaling of feeling full, and 453 00:22:37,359 --> 00:22:40,359 Speaker 1: it also stimulates the production of insulin to help manage 454 00:22:40,400 --> 00:22:42,639 Speaker 1: our blood sugar levels. Beburon, on the other hand, has 455 00:22:42,640 --> 00:22:45,959 Speaker 1: also been shown to stimulate insulin and reduce glucose levels, 456 00:22:46,000 --> 00:22:48,160 Speaker 1: but it does so via just a different process. 457 00:22:48,440 --> 00:22:50,720 Speaker 2: But it actually does it through a different process. 458 00:22:50,760 --> 00:22:53,760 Speaker 1: It activates an enzyme rather than going through the other 459 00:22:53,800 --> 00:22:55,879 Speaker 1: system we just spoke about. It helps to regulate your 460 00:22:55,880 --> 00:22:59,359 Speaker 1: metabolism and stimulate autofiggy, which is this process where your 461 00:22:59,359 --> 00:23:02,240 Speaker 1: body breaks and reuses old cells so that your cells 462 00:23:02,280 --> 00:23:05,280 Speaker 1: can operate more efficiently. So it can be beneficial, but 463 00:23:05,400 --> 00:23:08,280 Speaker 1: just not in the same way. I when did I 464 00:23:08,280 --> 00:23:11,080 Speaker 1: hear about berberine? Oh? I was getting a massage or 465 00:23:11,119 --> 00:23:13,639 Speaker 1: lymphatic massage, and someone said, have you tried natures of zempeic. 466 00:23:13,680 --> 00:23:14,560 Speaker 2: It's called berberine. 467 00:23:14,680 --> 00:23:16,200 Speaker 1: So I use it for a short period of time, 468 00:23:16,240 --> 00:23:18,000 Speaker 1: but I haven't used it enough to know whether it's 469 00:23:18,119 --> 00:23:21,240 Speaker 1: beneficial or not. But it's definitely a natural herb that 470 00:23:21,280 --> 00:23:23,480 Speaker 1: can promote weight loss in the body. Okay, so let's 471 00:23:23,520 --> 00:23:25,439 Speaker 1: make this practical. What would a day of eating that 472 00:23:25,440 --> 00:23:28,600 Speaker 1: supports your GLP one look like. So it could look 473 00:23:28,680 --> 00:23:33,040 Speaker 1: like breakfast with overnight oats, chia flax, handful of berries 474 00:23:33,040 --> 00:23:35,399 Speaker 1: in there, maybe a speed of almond butter for your 475 00:23:35,400 --> 00:23:38,640 Speaker 1: healthy fat. Your lunch could be a lentil and vegetable 476 00:23:38,680 --> 00:23:42,000 Speaker 1: soup drizzled with a good glug of olive oil and 477 00:23:42,200 --> 00:23:44,480 Speaker 1: a side of a rouglar salad, maybe with some lemon 478 00:23:44,520 --> 00:23:47,160 Speaker 1: and salt sprinkled on top. For your snack, you could 479 00:23:47,160 --> 00:23:49,600 Speaker 1: have some edimalmae beans with some sea salt and maybe 480 00:23:49,760 --> 00:23:52,439 Speaker 1: sip on some green tea in the afternoon. And then 481 00:23:52,480 --> 00:23:54,920 Speaker 1: for dinner you could do a delicious tofuo noodle stir 482 00:23:55,040 --> 00:23:58,959 Speaker 1: fry with broccoli, ginger, lots and lots of spices and 483 00:23:59,000 --> 00:24:01,639 Speaker 1: some kin and pepper to get your polyphenals in, served 484 00:24:01,680 --> 00:24:04,600 Speaker 1: over some quinoa for some wonderful protein. 485 00:24:05,080 --> 00:24:06,080 Speaker 2: This is literally it. 486 00:24:06,080 --> 00:24:10,240 Speaker 1: It's a day ritt in protein, fiber, bisses, healthy fats, 487 00:24:10,240 --> 00:24:13,960 Speaker 1: and polyphenols, all the building blocks for naturally boosting your 488 00:24:13,960 --> 00:24:14,600 Speaker 1: GLP one. 489 00:24:14,840 --> 00:24:15,000 Speaker 2: Now. 490 00:24:15,040 --> 00:24:17,400 Speaker 1: I know a bulk of this episode was focused on foods, 491 00:24:17,520 --> 00:24:20,200 Speaker 1: but as we know, like with every other change that 492 00:24:20,200 --> 00:24:23,080 Speaker 1: we're trying to make, it is never just about one thing. 493 00:24:23,560 --> 00:24:25,399 Speaker 1: It's not just about what you eat, but it is 494 00:24:25,440 --> 00:24:28,719 Speaker 1: also about how you live. So exercise, both cardio and 495 00:24:28,800 --> 00:24:33,359 Speaker 1: resistance training increases GLP one. Sleep is huge. Poor sleep 496 00:24:33,440 --> 00:24:36,639 Speaker 1: reduces your GLP one response and makes you hungrier. I 497 00:24:36,640 --> 00:24:40,280 Speaker 1: actually do my dissertation as a nutritionist on the relationship 498 00:24:40,280 --> 00:24:41,200 Speaker 1: between sleep and. 499 00:24:41,200 --> 00:24:43,880 Speaker 2: Weight gain, and I found it so fascinating. 500 00:24:43,960 --> 00:24:46,480 Speaker 1: I actually refer to it quite often because I was 501 00:24:46,480 --> 00:24:48,959 Speaker 1: actually shocked at the relationship that I saw that was 502 00:24:49,080 --> 00:24:54,240 Speaker 1: so obvious between lack of sleep and obesity and how 503 00:24:54,320 --> 00:24:57,080 Speaker 1: hungry you actually get in the day. Low sleep quality 504 00:24:57,280 --> 00:24:59,959 Speaker 1: or quantity can affect your hunger hormones, your insulin lif 505 00:25:00,400 --> 00:25:03,360 Speaker 1: It makes you crave more, It makes you crave all 506 00:25:03,359 --> 00:25:05,240 Speaker 1: the foods that you probably don't want to be eating, 507 00:25:05,840 --> 00:25:09,320 Speaker 1: and it increases your hunger Hormit is like I wake 508 00:25:09,400 --> 00:25:11,479 Speaker 1: up after a day of bad sleep or a night 509 00:25:11,520 --> 00:25:14,320 Speaker 1: of bad sleep, and I am so ravenously hungry, and 510 00:25:14,400 --> 00:25:16,679 Speaker 1: because the appetite hormones are just all over the place. 511 00:25:16,960 --> 00:25:20,119 Speaker 1: Stress my gosh, who is not stressed out these days? 512 00:25:20,359 --> 00:25:23,720 Speaker 1: Stress management is so important because high courters all disrupts 513 00:25:23,720 --> 00:25:27,199 Speaker 1: your appetite hormones across the board, and so whether it's 514 00:25:27,200 --> 00:25:28,520 Speaker 1: trying to make sure you get a good work out 515 00:25:28,520 --> 00:25:30,840 Speaker 1: in every single day to help balance out your blood 516 00:25:30,840 --> 00:25:33,400 Speaker 1: sugar levels, trying to make sure that you have good 517 00:25:33,440 --> 00:25:37,919 Speaker 1: sleep hygiene, and trying to incorporate things like meditation and 518 00:25:38,000 --> 00:25:40,760 Speaker 1: breath work into your day to help regulate your stress. 519 00:25:41,080 --> 00:25:44,119 Speaker 1: Those three on top of the food you're winning. So 520 00:25:44,200 --> 00:25:46,080 Speaker 1: to wrap this up, the reason is zempic works is 521 00:25:46,119 --> 00:25:48,320 Speaker 1: because it copies something that your body already knows how 522 00:25:48,359 --> 00:25:50,320 Speaker 1: to do, but you do not have to rely on 523 00:25:50,359 --> 00:25:52,959 Speaker 1: a drug for that. Your body is so wise. Our 524 00:25:53,000 --> 00:25:55,479 Speaker 1: body is wiser than we know it. It knows exactly 525 00:25:55,560 --> 00:25:57,000 Speaker 1: what we need and how to do it if we 526 00:25:57,000 --> 00:25:58,920 Speaker 1: give it the right things to support what the body 527 00:25:58,920 --> 00:25:59,520 Speaker 1: can already do. 528 00:26:00,080 --> 00:26:01,399 Speaker 2: So with the right foods, the right. 529 00:26:01,240 --> 00:26:04,640 Speaker 1: Combinations, and a little awareness, you can actually support your 530 00:26:04,680 --> 00:26:08,680 Speaker 1: GP one and feel satisfied, balance and energize. And if 531 00:26:08,720 --> 00:26:11,440 Speaker 1: your goal is weight loss, lose some weight through this. 532 00:26:12,000 --> 00:26:14,280 Speaker 1: So next time you are building a meal or doing 533 00:26:14,320 --> 00:26:16,560 Speaker 1: your weekly shop, just remember to add to your lists 534 00:26:16,560 --> 00:26:21,560 Speaker 1: and protein rich foods beans, lentils, tofu, tempe, satan, edemamae, 535 00:26:21,600 --> 00:26:26,400 Speaker 1: fermented foods like kimchi, sauerkraut, miso, high fiber foods, especially 536 00:26:26,440 --> 00:26:31,399 Speaker 1: soluble fiber like oats or cheer seeds, flax seeds, apples, pears, legomes, 537 00:26:31,600 --> 00:26:35,560 Speaker 1: bitter foods like rooglar, dandelion, greens, feno, greek, and healthy 538 00:26:35,560 --> 00:26:39,840 Speaker 1: fats like olive oil, avocado, nuts, polythenol, rich foods like 539 00:26:39,880 --> 00:26:44,359 Speaker 1: green tea, dark berries, cacao or chocolate, and my favorite 540 00:26:44,480 --> 00:26:48,800 Speaker 1: spices and herbs like cinnamon, tumoric ginger. And that's basically 541 00:26:48,840 --> 00:26:50,600 Speaker 1: your shopping list for the week that you're going to 542 00:26:50,680 --> 00:26:54,480 Speaker 1: need to start incorporating this into your day to day life. Now, Look, 543 00:26:54,520 --> 00:26:56,760 Speaker 1: the world can be so difficult to navigate, especially with 544 00:26:56,920 --> 00:27:00,479 Speaker 1: so much money being poured into pharmaceuticals. They can package 545 00:27:00,520 --> 00:27:03,080 Speaker 1: it to seem so appealing and so good for you, 546 00:27:03,520 --> 00:27:05,480 Speaker 1: And I'm not saying it's the wrong way, but I 547 00:27:05,560 --> 00:27:08,840 Speaker 1: will say that trying everything before you choose that is 548 00:27:08,840 --> 00:27:11,240 Speaker 1: probably going to make you feel far better than going 549 00:27:11,280 --> 00:27:14,520 Speaker 1: straight to a drug. So I hope this is useful. 550 00:27:14,760 --> 00:27:16,640 Speaker 1: Let me know if you try incorporating all of this 551 00:27:16,680 --> 00:27:19,440 Speaker 1: into your day. We'd love to hear some of the recipes. 552 00:27:19,080 --> 00:27:19,920 Speaker 2: That you come up with. 553 00:27:20,440 --> 00:27:23,120 Speaker 1: But this is basically just a huge, long winded way 554 00:27:23,280 --> 00:27:25,679 Speaker 1: of me saying be so grateful for the body that 555 00:27:25,720 --> 00:27:28,440 Speaker 1: you have, and appreciate all the different functions that are 556 00:27:28,680 --> 00:27:31,080 Speaker 1: possible and available in your body, and think about how 557 00:27:31,119 --> 00:27:33,080 Speaker 1: you can support it, because at the end of the day, 558 00:27:33,320 --> 00:27:35,320 Speaker 1: our body is a gift that has been given to us, 559 00:27:35,760 --> 00:27:38,800 Speaker 1: and trying to treat it in the way that it 560 00:27:38,920 --> 00:27:41,160 Speaker 1: is a gift, the most precious gift that we've been given, 561 00:27:41,600 --> 00:27:43,600 Speaker 1: is a really beautiful way to be able to live life. 562 00:27:44,240 --> 00:27:45,800 Speaker 1: Thank you all so much for listening. I hope you 563 00:27:45,840 --> 00:27:48,320 Speaker 1: have such a wonderful week. Sending you all so much love.