Speaker 1: Spices are literally my medicine box. And I will say
Speaker 1: that every single day till the day that I die,
Speaker 1: because I truly believe that spices have been this armor
Speaker 1: that has helped me stay in better health, help my
Speaker 1: immune system, my gut health, my hot health, everything. I
Speaker 1: feel like my body has just gotten better and better,
Speaker 1: and I think that's with the right use of spices
Speaker 1: throughout my life, depending on how I'm feeling, has made
Speaker 1: such a difference to especially my immunity, but also every
Speaker 1: single other part of my health. I'm Raley Wukiah and
Speaker 1: on my podcast A Really Good Cry, we embrace the
Speaker 1: messy and the beautiful, providing a space for raw and
Speaker 1: fielded conversations that celebrate vulnerability and allow you to tune
Speaker 1: in to learn, connect and find comfort together. Hi, wonderful people,
Speaker 1: welcome back to A Really Good Cry where we try
Speaker 1: and get honest about health, healing and the habits that
Speaker 1: can really change our lives.
Speaker 2: I am so happy to be here.
Speaker 1: I am back in alone and I am just getting
Speaker 1: myself back into routine with my team with Jay, We're
Speaker 1: just trying to get back into it. It's only been
Speaker 1: a couple of days, but honestly, I thought the jet
Speaker 1: lag would be way worse, but touch wood, I seem
Speaker 1: to have figured out my hacks for getting myself back into.
Speaker 2: A routine as fast as possible.
Speaker 1: And you know what, through this process of even just
Speaker 1: this little thing of watching my body adapt to a
Speaker 1: new environment again and a new time zone, I just
Speaker 1: feel so grateful to my body and so grateful to
Speaker 1: be alive today. And recently I've really been nurturing this
Speaker 1: idea of your body being a gift from God and
Speaker 1: how the way that we treat this body is a
Speaker 1: direct reflection of gratitude for it.
Speaker 2: And I feel like that's really come from watching.
Speaker 1: My grandma when I was in the UK, if anybody
Speaker 1: who doesn't know, I went back to the UK for
Speaker 1: nearly three months because my grandma got diagnosed with cancer
Speaker 1: and we were really lucky to have been given the
Speaker 1: opportunity to be there with her and to be given notice.
Speaker 1: But watching her and having seen throughout her whole life,
Speaker 1: it has been so beautiful to watch someone who truly
Speaker 1: believes that their body is a true gift from God,
Speaker 1: because the way that she treats her body, the way
Speaker 1: that she feeds it, the way that she nurtures it
Speaker 1: throughout her whole life of ninety two years, or at
Speaker 1: least from what I saw of it, she really did
Speaker 1: create an environment internally and externally to show gratitude for
Speaker 1: her body every single day and her life every single day.
Speaker 1: And you know, coming back to LA you become a
Speaker 1: lot more conscious of your body. And it made me
Speaker 1: think about the colossal amount of things that are out
Speaker 1: there pretending to be good for us but actually ruining
Speaker 1: our bodies. One of those things right now, and if
Speaker 1: you haven't heard of it, you might be living under
Speaker 1: a rock. One of those things right now is this intoxicating,
Speaker 1: overwhelming push to be skinny little minies and to basically
Speaker 1: just be skin and bones and nothing more. You know,
Speaker 1: the trends change so often, they change it regularly, but
Speaker 1: right now, that's where the trends are at. And being
Speaker 1: a nutritionist, it always fascinates me. And all of these
Speaker 1: different drugs or recommendations come out based on trends. So
Speaker 1: I am sure that you have heard of a zempic
Speaker 1: or GLP one or you know, whatever the terminology people
Speaker 1: are using are the most common one being a zeenpic.
Speaker 1: I'm sure you've heard about it. It's always viral on
Speaker 1: any part of social media, and it seems like so
Speaker 1: many people in the public eye have been taking it
Speaker 1: and are talking about it. You know, Serena Williams just
Speaker 1: came out as an ambassador for an a zempic style drug.
Speaker 1: It's constantly being referred to as this miracle weight loss
Speaker 1: injection that you can take and it makes all your
Speaker 1: dreams come true, you get as small as you want
Speaker 1: to be, and it's really being shown to be a
Speaker 1: glamorous thing to do.
Speaker 2: Now.
Speaker 1: Honestly, I am no expert in a zempic, so I
Speaker 1: am definitely not here to try and tell you whether
Speaker 1: you should or should not do it, whether it's good
Speaker 1: for you, or whether it's not. But my own personal
Speaker 1: opinion is that it is way too easily accessible and
Speaker 1: it should not be used by ninety nine percent of
Speaker 1: the people that are use using it, and that your
Speaker 1: body is actually so capable of being a healthy weight
Speaker 1: without the use of drugs. But that's not what this
Speaker 1: episode is about. What I wanted to share with you
Speaker 1: today isn't whether you should or shouldn't be taking a zempic,
Speaker 1: but it's something that most people don't realize it's that
Speaker 1: a zmpic is just a man made version of something
Speaker 1: that your body already produces.
Speaker 2: That's something is called GLP one.
Speaker 1: It is a hormone that helps to regulate your appetite,
Speaker 1: balance your blood sugar, and signal to your brain when
Speaker 1: you are full. And so actually you don't need an
Speaker 1: injection to stimulate GLP one. Your body can do this
Speaker 1: naturally through food, through your lifestyle, and even the way
Speaker 1: that you structure your meals. So today we're not going
Speaker 1: to focus on the drug. We are going to focus
Speaker 1: on all the specific foods and ingredients and habits that
Speaker 1: you can start incorporating into your life if you are
Speaker 1: looking for a natural way to lose weight and that
Speaker 1: can support your GLP one in your body, help to
Speaker 1: stimulate it, help to keep it going.
Speaker 2: And I think that's going to be great.
Speaker 1: I feel like most people don't know about the different
Speaker 1: ways that we can do this and actually how easy
Speaker 1: it is to incorporate these ingredients into our life.
Speaker 2: But let's start from the beginning. What even is GLP one?
Speaker 1: Because I feel like we hear the word and the
Speaker 1: term regularly, but do you really know what it does.
Speaker 1: So GLP one actually stands for glucagon. Like peptide one,
Speaker 1: it is a hormone released in your gut when you eat,
Speaker 1: especially when you eat certain types of food. So once
Speaker 1: it's released in the body, it actually slows down how
Speaker 1: fast food leaves your stomach, so you end up feeling
Speaker 1: full of for longer. Essentially, it tells your pancreas to
Speaker 1: release insulin more effectively, which helps keep your blood sugar balance,
Speaker 1: which is why, by the way, this drug was initially
Speaker 1: created for diabetics. It is a drug for diabetics to
Speaker 1: help balance their blood sugar levels, and it also communicates
Speaker 1: with your brain, sending a signal of satiety, that feeling
Speaker 1: of I am satisfied, I'm content, I'm full, and I
Speaker 1: don't need to eat any more right now.
Speaker 2: And so a.
Speaker 1: Zepic is literally a drug that's designed to mimic this hormone.
Speaker 1: But the problem is that, like with most medications, there
Speaker 1: is always a trade off. I have seen it in
Speaker 1: many of my friends that are on a zepic. Actually,
Speaker 1: I'm not seen one person on a zempic that hasn't
Speaker 1: had some sort of side effect, whether it's nausea or
Speaker 1: vomiting or diarrhea or stomach cramps, pain in the stomach,
Speaker 1: and longer term issues with nutrient absorption or muscle wasting.
Speaker 1: And that's only the physical side. The emotional side of
Speaker 1: constant fear after you come off it, it creates a
Speaker 1: terrible relationship with food and a lack of discipline in
Speaker 1: life because you're using it instead of building better habits.
Speaker 1: Now you can do it alongside better habits, but most
Speaker 1: of the time the people that are using it, who
Speaker 1: don't actually need it for drastic weight loss, end up
Speaker 1: using it as a crutch rather than a tool. They
Speaker 1: end up using it as alternative or to sub in
Speaker 1: doing the hard work. And then when you come off it,
Speaker 1: which you obviously have to eventually, you're stuck with this
Speaker 1: fear of putting back on the way. You're stuck with
Speaker 1: this fear of eating anything that is put in front
Speaker 1: of you. And so the psychological effect is almost worse
Speaker 1: than the physical effect, to be honest, from the things
Speaker 1: that I've seen. And so these GLP one weight loss injections,
Speaker 1: they mimic the hormones effect directly by delivering this GLP
Speaker 1: one synthetically and directly into the body. So rather than
Speaker 1: encouraging the natural production and the secretion of GLP one
Speaker 1: from your body. It kind of bypasses the body's natural
Speaker 1: ability and delivers a synthetic form through injection to do
Speaker 1: the same job as your natural hormone would and also
Speaker 1: probably to our unnatural amount that your body probably shouldn't
Speaker 1: be having. So now that we know what it is,
Speaker 1: let's get into the foods that actually boost our GLP
Speaker 1: one because that's what we're really here for. How do
Speaker 1: we do this naturally without injecting ourselves with unnatural substances
Speaker 1: into the body. So the first thing is protein rich foods. Now,
Speaker 1: there's been a protein hype going on for the past
Speaker 1: few years, more so this year than any other year.
Speaker 1: Protein protein, protein, And look, I don't think we need
Speaker 1: an unnatural amount. Sometimes I think the amounts recommended are
Speaker 1: so ridiculous. But all you have to think about is
Speaker 1: having protein with each meal. Protein is actually a major
Speaker 1: stimulator of GLP one in our body. So food is
Speaker 1: like lentils and beans and tofu and good tempe stare fry.
Speaker 1: You end up feeling fuller and more satisfied. Over the
Speaker 1: last year a year and a half, I have really
Speaker 1: been trying to incorporate more protein. I grew up in
Speaker 1: an Indian household where our and a vegetarian household where
Speaker 1: our protein came from lentils and doulls and things like that.
Speaker 1: But I realized that usually because they're quite watered down,
Speaker 1: you don't get as much protein as you think. And
Speaker 1: there's also quite a high carbohydrate to protein ratio within them.
Speaker 1: And so if you really learn where you can get
Speaker 1: your good protein plant based sources from, and if you
Speaker 1: are plant based like me, some of the best options
Speaker 1: are things like lentils, like I said, beans, seeds, nuts, mushrooms,
Speaker 1: any kind of soy, ideally organic tofu, tempe edmamee beans.
Speaker 1: There are so many options, and the best thing is
Speaker 1: you can mix them. I'll do a salad with tofu
Speaker 1: with ed amamae beans with some black beans with seeds
Speaker 1: on top and nuts on top. And so there are
Speaker 1: so many different varieties and sources that you can get
Speaker 1: them from which actually provide all the different amino acids
Speaker 1: that create this complete protein. And I've said this before
Speaker 1: when I did my plant based podcast about why I
Speaker 1: ended up turning vegan or plant based, But this is
Speaker 1: the honest truth. And this is not me saying this
Speaker 1: to criticize anybody who eats me, But all the animals
Speaker 1: that you are eating get their protein from plant based sources.
Speaker 1: And so instead of go having an intermediate vessel that
Speaker 1: you're receiving your protein through, why not just go directly
Speaker 1: to the plant based sauce. Why not go directly to
Speaker 1: the plants, the vegetables, the beans, and all those things
Speaker 1: that those animals are actually receiving their protein from and
Speaker 1: digesting it and creating the muscle all the parts of
Speaker 1: their body that you end up eating.
Speaker 2: And so all of these these ingredients are really.
Speaker 1: Wonderful places to get your protein from and so easy
Speaker 1: to incorporate into your day to day life easily.
Speaker 2: So not only does.
Speaker 1: Protein release GLP one, but it also helps to balance
Speaker 1: your blood sugar level and keep your cravings at bay.
Speaker 1: So similar to what this drug does when you simply
Speaker 1: have higher.
Speaker 2: Protein foods or more protein foods.
Speaker 1: It helps to balance your blood sugar level, helps to
Speaker 1: release GLP one in your body, and helps to reduce cravings,
Speaker 1: and helps you feel fuller, and more importantly, not just full,
Speaker 1: it helps your body feel satiated and content with the food.
Speaker 2: That you're eating.
Speaker 1: Next up, we have fiber. Now there's different types of fiber.
Speaker 1: There's soluble and insoluble. We are talking specifically about soluble fiber.
Speaker 1: Soluble fiber actually forms this gel like consistency in your
Speaker 1: gut which slows down digestion and triggers the release of
Speaker 1: GLP one in your body.
Speaker 2: It keeps you satisfied and full of for longer.
Speaker 1: And some great examples are things like oats, barley, silium, husk,
Speaker 1: flex seeds, chear seeds, apples, pears, citrus, fruits, A lot
Speaker 1: of fruits and vegetables are rich in fiber, kale, a
Speaker 1: lot of your leafy greens, so much fiber that are
Speaker 1: in these, and so trying to incorporate these daily, ideally
Speaker 1: in each of your meals is wonderful. Add a bit
Speaker 1: of protein, add a bit of fiber, and you've got
Speaker 1: yourself a solid GLP producing meal. Now, insoluble fiber is
Speaker 1: different because it doesn't dissolve in water. It actually adds
Speaker 1: bulk to your store and to the food that you're
Speaker 1: eating in your gut, which helps things moving through your
Speaker 1: digestive track. So think of it as a broom. That's
Speaker 1: what I remember them teaching me in my nutrition degree.
Speaker 1: It's a soluble fiber is like a broom that helps
Speaker 1: to kind of get rid of all the things in
Speaker 1: your body that you don't need and helps you to
Speaker 1: have regular excretion of you know, your poop basically, so
Speaker 1: it's really good for preventing things like constipation too. It
Speaker 1: has less of an impact I think on GLP one,
Speaker 1: but still it's so important for your gut health, and
Speaker 1: really we want everything to be working together.
Speaker 2: You can't focus on just one area.
Speaker 1: You really need to be able to think about your
Speaker 1: body as a full system rather than specific things.
Speaker 2: So things like I.
Speaker 1: Said, everything from whole grains, nuts, seeds, leafy greens, grains, carrots, broccoli,
Speaker 1: so many, so many wonderful foods with fiber in them.
Speaker 1: The next thing that I want to talk about, or
Speaker 1: the next kind of category of food that I recommend
Speaker 1: to help stimulate GLP is bitter foods. In our Vader,
Speaker 1: bitter is considered one of the six essential tastes. It's
Speaker 1: the taste that helps balance out cravings and stimulates digestion.
Speaker 1: There is a lot of modern research now that shows
Speaker 1: that bitter foods can actually trigger your satiety hormones, including
Speaker 1: GLP one.
Speaker 2: I actually love when I.
Speaker 1: Find all these new studies that are being done on
Speaker 1: ancient wisdom and how much they support one another. It
Speaker 1: just shows that you can really use both to benefit
Speaker 1: your health in so many different ways, and that modern
Speaker 1: science is now kind of catching up with ancient wisdom
Speaker 1: that already exists.
Speaker 2: So what counts as bitter foods.
Speaker 1: It's probably the category that people like to eat the least,
Speaker 1: but is probably the most benefit to us. So it's
Speaker 1: things like rougular kale, dandelion, greens, fenagreek, bitter melon. Even
Speaker 1: herbs like gnim or spices like tumeric carry bitter notes
Speaker 1: that benefit your digestion and help with appetite control. So
Speaker 1: these bitter foods they work by gently stimulating the gut
Speaker 1: and liver, and they help your body to process food
Speaker 1: more effectively and switch on those I'm full signals. That's
Speaker 1: why in so many cultures, a bitter appeity for a
Speaker 1: handful of bitter greens before a meal is tradition. It's
Speaker 1: literally priming your body to digest and feel satisfied. Most
Speaker 1: of us don't eat a lot of bitter foods anymore,
Speaker 1: and our modern diye is overloaded with this sweet, salty
Speaker 1: and sour flavors, so we've kind of trained our taste
Speaker 1: buds away from this bitter taste, this really important bitter taste.
Speaker 1: That's why I think having the support of supplements every
Speaker 1: day can be beneficial to just make sure that you
Speaker 1: are getting them in your diet every day, and so
Speaker 1: lately to keep me topped up on bitters, I've actually
Speaker 1: been using these supplements by just Thrive the Digestive bitters
Speaker 1: because it is a much simpler way to get those
Speaker 1: bitter compounds into your meals daily without having to chew
Speaker 1: through a whole plate of dandelion greens. It can help
Speaker 1: to stimulate your digestion, balance your cravings, and support that
Speaker 1: full signaling that we're talking about with GLP one. It's
Speaker 1: really become part of my daily routine taking these because
Speaker 1: I've really noticed that my digestion feels so much better
Speaker 1: since taking them, and it definitely keeps me feeling satisfied
Speaker 1: and full. But you can also simply just add in
Speaker 1: a handful of a rougular to your lunch or sip
Speaker 1: on some Fenergreek tea. Literally taking some Fenergreek seeds, putting
Speaker 1: into some hot water, boiling it for a couple of
Speaker 1: minutes and drinking that, or just use tumoric and ginger
Speaker 1: more generously in your cooking. Small amounts consistently can really
Speaker 1: shaft how your body responds to food. I think sometimes
Speaker 1: with these things, we think we have to start incorporating
Speaker 1: such large amounts of them. It's like, as soon as
Speaker 1: people learn about tumoric, it was turmeric shots, turmeric and everything,
Speaker 1: and there was an overload of these things. And actually,
Speaker 1: too much of anything, even if it's something good, can
Speaker 1: cause in your body. Spices and herbs are so potent,
Speaker 1: more than we even realize. So are the vitamins and
Speaker 1: minerals and the foods that we eat and in the
Speaker 1: ingredients that we have. And so starting off with small
Speaker 1: amounts but consistently trying to have something in each meal,
Speaker 1: that's all you really need to do. And if you
Speaker 1: can't manage that, there's always these just thrive daily bitters
Speaker 1: that you can top up with whenever you feel like
Speaker 1: you haven't managed to get your bitters in for the day.
Speaker 1: The nextcept. We have polyphenol rich foods. Polyphenols are plant compounds.
Speaker 1: I know it sounds really complicated, but it's not. They're
Speaker 1: literally just plant compounds that give foods their vibrant colors
Speaker 1: and their healing properties. So you can find them in
Speaker 1: pretty much every single fruit and vegetable that you've seen.
Speaker 1: Berries like blueberries, blackberries, strawberries, green tea matcha, dark chocolate,
Speaker 1: and cocoat I know have amazing you can eat chocolate
Speaker 1: and it's so good for you. And olives and extra
Speaker 1: vergin olive oil. I've been reading so much about how
Speaker 1: important good quality olive oil is and if you think
Speaker 1: about it, in all these blue zones, one of the
Speaker 1: key ingredients that they have every single day is for
Speaker 1: their skin, for their overall health, for antioxidant properties to
Speaker 1: fight against cancer. I actually just had an amazing episode
Speaker 1: with doctor Sam Wants where he was talking about cancer
Speaker 1: prevention and one of the biggest things he recommended was
Speaker 1: olive oil. And then a couple of months ago, I
Speaker 1: had this gut doctor on called doctor Gundry, and he
Speaker 1: was saying that he has sometimes six tablespoons of olive
Speaker 1: oil every single day and he highly recommends it, and
Speaker 1: so good quality polyphenol rich olive oil is important. And
Speaker 1: now there are brands that actually specified that they are
Speaker 1: rich in polyphenols.
Speaker 2: Sometimes you can get really lame quality olive oil and it.
Speaker 1: Doesn't actually have that, but the way that it's extracted
Speaker 1: and the way that the olive oil is collected makes
Speaker 1: a huge difference to the polyphenol content. So if you're
Speaker 1: going to invest in anything into your health, I really
Speaker 1: recommend trying to invest in some good quality olive oil
Speaker 1: and just at least starting with a tablespoon every single day.
Speaker 1: Even for things like rooumtod arthritis or any kind of
Speaker 1: autoimmune disorders in the body or inflammation in the body,
Speaker 1: it can be so helpful to help fight that inflammation.
Speaker 2: So start drinking your olive oil.
Speaker 1: So whether it's adding a bit of coco to your
Speaker 1: morning smoothie, adding in berries. I have blueberries and raspberries
Speaker 1: ever seen every single day in my morning smoothie with
Speaker 1: my protein powder. And one of the other reasons I
Speaker 1: use blueberries is I had this other skin expert called
Speaker 1: Dr Noreen on my podcast. It was one of the
Speaker 1: most popular podcasts because she was just so brilliant ot
Speaker 1: articulating herself, but also the information she gave was so useful.
Speaker 1: She says blueberries are incredible for skin health, so on
Speaker 1: top of all of this, it's also great for your skin.
Speaker 1: So I had blueberries in the morning, I'll have a
Speaker 1: cup of green tea in the afternoon, add some cacow
Speaker 1: into literally anything, or just have a bite of dark
Speaker 1: chocolate and add an olive oil when you're cooking. And
Speaker 1: that's such a great easy way to make sure you're
Speaker 1: hitting all of these in your day to day life. Now,
Speaker 1: this is my favorite section because I absolutely love spices,
Speaker 1: but spices are literally my medicine box. And I will
Speaker 1: say that every single day till the day that I die,
Speaker 1: because I truly believe that spices have been this armor
Speaker 1: that has helped me stay in better health, helped my
Speaker 1: immune system, my gut health, my heart health, everything. I
Speaker 1: feel like my body has just gotten better and better.
Speaker 1: And I think that's with the right use of spices
Speaker 1: throughout my life, depending on how I'm feeling, has made
Speaker 1: such a difference to especially my immunity, but also every
Speaker 1: single other part of my health. Spices are literally little
Speaker 1: magical things that protect us, support us, and act as
Speaker 1: defense against disease. Each spice holds such potent properties and
Speaker 1: supports the body in different ways. Spices like cinnamon and
Speaker 1: tumoric and ginger, all of these help with blood sugar
Speaker 1: control and digestion. Actually, this morning started my morning with
Speaker 1: clove and cinnamon water because my gut's been feeling a
Speaker 1: little bit funny and my cravings have been a little
Speaker 1: bit all over the place. So I just started my
Speaker 1: morning by boiling cinnamon sticks and clove in water and
Speaker 1: boiled it for a couple of minutes, and I drunk
Speaker 1: that in the morning. And honestly, how easy. You don't
Speaker 1: have to think of complicated ways to add it in.
Speaker 1: You don't need to make curries. You can simply boil
Speaker 1: it in water and add it into your routine like that.
Speaker 1: There's a compound in chili peppers called capsicin I think
Speaker 1: that's how you say it, and in cayne pepper two
Speaker 1: and there have been studies that have shown that it
Speaker 1: increases GLP one secretion and boost your metabolism. So throwing
Speaker 1: a bit of paprika or cayenne pepper into your evening meal.
Speaker 1: And actually, one thing I will say is spices are
Speaker 1: usually activated, or the beneficial parts of spices are activated
Speaker 1: through being cooked in fat so whether you're sortaing in
Speaker 1: olive oil, you'll even notice the aromas are released through
Speaker 1: that too, So saute them a little bit in some
Speaker 1: oil before you add in the rest of your ingredients. Next,
Speaker 1: that we have healthy fats. I feel like whether it's
Speaker 1: fats or carbs, they've always had like a bad rep.
Speaker 1: They keep kind of switching between the two. Don't eat fats,
Speaker 1: don't eat carbs. But we need the healthy balance of everything,
Speaker 1: especially when it comes to healthy fats. So things like avocados, nuts, seeds,
Speaker 1: olive oil, when you pair these with fiber and protein,
Speaker 1: and you literally are creating the perfect storm for GLP
Speaker 1: one stimulation. They slow digestion, they enhance fullness, they make
Speaker 1: meals much more satisfying. And it's so interesting because most
Speaker 1: of the things that I'm mentioning they actually were similar
Speaker 1: to what was said in the skin podcast or the
Speaker 1: gut podcasts that I had, So a lot of these
Speaker 1: foods are just staples that we need for our overall health.
Speaker 1: Yes they help with weight loss, Yes they're going to
Speaker 1: help with satiety, but they're also just helping our general
Speaker 1: digestive system or our general body system to work well,
Speaker 1: to work optimally, and therefore we all know that if
Speaker 1: your gut's working well, if your immunity is strong, it
Speaker 1: impacts your external body too. Glowier skin, better quality sleep,
Speaker 1: all those things. Everything that we want as far our
Speaker 1: external body, and everything that we probably want in our
Speaker 1: daily schedule can be enhanced by eating the right foods. Finally,
Speaker 1: the last category of foods is fermented foods. Your gut
Speaker 1: microbiome has such a huge role in hormone signaling, including
Speaker 1: GLP one, so probiotics from things like sakrad, kimchi, miso,
Speaker 1: or tempe can really help to support a healthier gut environment,
Speaker 1: which makes a GLP one response so much stronger. Now,
Speaker 1: not everyone eats fermented foods every single day, which is
Speaker 1: why I love supporting my gut with a daily probiotic.
Speaker 1: I have tried many probiotics in my time. I've tried
Speaker 1: liquid probiotics, different types of supplement capsules. Right now I'm
Speaker 1: taking just Thrive Probiotic. I really appreciate that brand. They
Speaker 1: have great ingredients and a lot of researchers have discovered
Speaker 1: that the body's naturally harsh stomach acids, which is obviously
Speaker 1: necessary for digesting all types of foods kills off ninety
Speaker 1: nine point nine percent of the probiotic strains, and a
Speaker 1: lot of these probiotics that we end up buying before.
Speaker 2: They even get a chance to get to our small intestine.
Speaker 1: I really like Just Thrive because, unlike other probiotics on
Speaker 1: the market, Just Thrive probiotics contain really carefully selected strains
Speaker 1: that can make sure the probiotics naturally survive through these
Speaker 1: stomach acids to get into the intestines their way through
Speaker 1: our whole digestive track. So I thought that was really great,
Speaker 1: and they've got their own clinical studies to show that
Speaker 1: that's the case with their little probiotic, so wonderful. There
Speaker 1: are so many different supplements that you can get out there,
Speaker 1: but I really like them right now. Now, I've been
Speaker 1: seeing a lot about berberon being used as nature as
Speaker 1: a zempick. Now, although berberine has been shown to help
Speaker 1: an aid in weight loss, it is actually quite different
Speaker 1: from a zmpic when we look at the way that
Speaker 1: it actually works in the body. A zempic, like I said,
Speaker 1: mimics the golp one hormone that's released in response to eating.
Speaker 1: GLP one then interacts with the part of the brain
Speaker 1: that reduces the appetite and signaling of feeling full, and
Speaker 1: it also stimulates the production of insulin to help manage
Speaker 1: our blood sugar levels. Beburon, on the other hand, has
Speaker 1: also been shown to stimulate insulin and reduce glucose levels,
Speaker 1: but it does so via just a different process.
Speaker 2: But it actually does it through a different process.
Speaker 1: It activates an enzyme rather than going through the other
Speaker 1: system we just spoke about. It helps to regulate your
Speaker 1: metabolism and stimulate autofiggy, which is this process where your
Speaker 1: body breaks and reuses old cells so that your cells
Speaker 1: can operate more efficiently. So it can be beneficial, but
Speaker 1: just not in the same way. I when did I
Speaker 1: hear about berberine? Oh? I was getting a massage or
Speaker 1: lymphatic massage, and someone said, have you tried natures of zempeic.
Speaker 2: It's called berberine.
Speaker 1: So I use it for a short period of time,
Speaker 1: but I haven't used it enough to know whether it's
Speaker 1: beneficial or not. But it's definitely a natural herb that
Speaker 1: can promote weight loss in the body. Okay, so let's
Speaker 1: make this practical. What would a day of eating that
Speaker 1: supports your GLP one look like. So it could look
Speaker 1: like breakfast with overnight oats, chia flax, handful of berries
Speaker 1: in there, maybe a speed of almond butter for your
Speaker 1: healthy fat. Your lunch could be a lentil and vegetable
Speaker 1: soup drizzled with a good glug of olive oil and
Speaker 1: a side of a rouglar salad, maybe with some lemon
Speaker 1: and salt sprinkled on top. For your snack, you could
Speaker 1: have some edimalmae beans with some sea salt and maybe
Speaker 1: sip on some green tea in the afternoon. And then
Speaker 1: for dinner you could do a delicious tofuo noodle stir
Speaker 1: fry with broccoli, ginger, lots and lots of spices and
Speaker 1: some kin and pepper to get your polyphenals in, served
Speaker 1: over some quinoa for some wonderful protein.
Speaker 2: This is literally it.
Speaker 1: It's a day ritt in protein, fiber, bisses, healthy fats,
Speaker 1: and polyphenols, all the building blocks for naturally boosting your
Speaker 1: GLP one.
Speaker 2: Now.
Speaker 1: I know a bulk of this episode was focused on foods,
Speaker 1: but as we know, like with every other change that
Speaker 1: we're trying to make, it is never just about one thing.
Speaker 1: It's not just about what you eat, but it is
Speaker 1: also about how you live. So exercise, both cardio and
Speaker 1: resistance training increases GLP one. Sleep is huge. Poor sleep
Speaker 1: reduces your GLP one response and makes you hungrier. I
Speaker 1: actually do my dissertation as a nutritionist on the relationship
Speaker 1: between sleep and.
Speaker 2: Weight gain, and I found it so fascinating.
Speaker 1: I actually refer to it quite often because I was
Speaker 1: actually shocked at the relationship that I saw that was
Speaker 1: so obvious between lack of sleep and obesity and how
Speaker 1: hungry you actually get in the day. Low sleep quality
Speaker 1: or quantity can affect your hunger hormones, your insulin lif
Speaker 1: It makes you crave more, It makes you crave all
Speaker 1: the foods that you probably don't want to be eating,
Speaker 1: and it increases your hunger Hormit is like I wake
Speaker 1: up after a day of bad sleep or a night
Speaker 1: of bad sleep, and I am so ravenously hungry, and
Speaker 1: because the appetite hormones are just all over the place.
Speaker 1: Stress my gosh, who is not stressed out these days?
Speaker 1: Stress management is so important because high courters all disrupts
Speaker 1: your appetite hormones across the board, and so whether it's
Speaker 1: trying to make sure you get a good work out
Speaker 1: in every single day to help balance out your blood
Speaker 1: sugar levels, trying to make sure that you have good
Speaker 1: sleep hygiene, and trying to incorporate things like meditation and
Speaker 1: breath work into your day to help regulate your stress.
Speaker 1: Those three on top of the food you're winning. So
Speaker 1: to wrap this up, the reason is zempic works is
Speaker 1: because it copies something that your body already knows how
Speaker 1: to do, but you do not have to rely on
Speaker 1: a drug for that. Your body is so wise. Our
Speaker 1: body is wiser than we know it. It knows exactly
Speaker 1: what we need and how to do it if we
Speaker 1: give it the right things to support what the body
Speaker 1: can already do.
Speaker 2: So with the right foods, the right.
Speaker 1: Combinations, and a little awareness, you can actually support your
Speaker 1: GP one and feel satisfied, balance and energize. And if
Speaker 1: your goal is weight loss, lose some weight through this.
Speaker 1: So next time you are building a meal or doing
Speaker 1: your weekly shop, just remember to add to your lists
Speaker 1: and protein rich foods beans, lentils, tofu, tempe, satan, edemamae,
Speaker 1: fermented foods like kimchi, sauerkraut, miso, high fiber foods, especially
Speaker 1: soluble fiber like oats or cheer seeds, flax seeds, apples, pears, legomes,
Speaker 1: bitter foods like rooglar, dandelion, greens, feno, greek, and healthy
Speaker 1: fats like olive oil, avocado, nuts, polythenol, rich foods like
Speaker 1: green tea, dark berries, cacao or chocolate, and my favorite
Speaker 1: spices and herbs like cinnamon, tumoric ginger. And that's basically
Speaker 1: your shopping list for the week that you're going to
Speaker 1: need to start incorporating this into your day to day life. Now, Look,
Speaker 1: the world can be so difficult to navigate, especially with
Speaker 1: so much money being poured into pharmaceuticals. They can package
Speaker 1: it to seem so appealing and so good for you,
Speaker 1: And I'm not saying it's the wrong way, but I
Speaker 1: will say that trying everything before you choose that is
Speaker 1: probably going to make you feel far better than going
Speaker 1: straight to a drug. So I hope this is useful.
Speaker 1: Let me know if you try incorporating all of this
Speaker 1: into your day. We'd love to hear some of the recipes.
Speaker 2: That you come up with.
Speaker 1: But this is basically just a huge, long winded way
Speaker 1: of me saying be so grateful for the body that
Speaker 1: you have, and appreciate all the different functions that are
Speaker 1: possible and available in your body, and think about how
Speaker 1: you can support it, because at the end of the day,
Speaker 1: our body is a gift that has been given to us,
Speaker 1: and trying to treat it in the way that it
Speaker 1: is a gift, the most precious gift that we've been given,
Speaker 1: is a really beautiful way to be able to live life.
Speaker 1: Thank you all so much for listening. I hope you
Speaker 1: have such a wonderful week. Sending you all so much love.