WEBVTT - How to Boost GLP-1 Naturally (You Don’t Need Ozempic) 0:00:00.120 --> 0:00:03.880 Spices are literally my medicine box. And I will say 0:00:03.880 --> 0:00:06.040 that every single day till the day that I die, 0:00:06.120 --> 0:00:10.399 because I truly believe that spices have been this armor 0:00:10.520 --> 0:00:13.400 that has helped me stay in better health, help my 0:00:13.440 --> 0:00:17.040 immune system, my gut health, my hot health, everything. I 0:00:17.040 --> 0:00:19.600 feel like my body has just gotten better and better, 0:00:19.640 --> 0:00:22.079 and I think that's with the right use of spices 0:00:22.120 --> 0:00:25.160 throughout my life, depending on how I'm feeling, has made 0:00:25.320 --> 0:00:28.920 such a difference to especially my immunity, but also every 0:00:28.920 --> 0:00:31.520 single other part of my health. I'm Raley Wukiah and 0:00:31.560 --> 0:00:34.280 on my podcast A Really Good Cry, we embrace the 0:00:35.000 --> 0:00:37.880 messy and the beautiful, providing a space for raw and 0:00:38.000 --> 0:00:42.040 fielded conversations that celebrate vulnerability and allow you to tune 0:00:42.040 --> 0:00:46.120 in to learn, connect and find comfort together. Hi, wonderful people, 0:00:46.159 --> 0:00:49.120 welcome back to A Really Good Cry where we try 0:00:49.159 --> 0:00:52.280 and get honest about health, healing and the habits that 0:00:52.320 --> 0:00:53.960 can really change our lives. 0:00:54.400 --> 0:00:55.480 I am so happy to be here. 0:00:55.960 --> 0:00:59.320 I am back in alone and I am just getting 0:00:59.320 --> 0:01:02.920 myself back into routine with my team with Jay, We're 0:01:03.000 --> 0:01:05.000 just trying to get back into it. It's only been 0:01:05.040 --> 0:01:07.560 a couple of days, but honestly, I thought the jet 0:01:07.640 --> 0:01:12.080 lag would be way worse, but touch wood, I seem 0:01:12.160 --> 0:01:14.960 to have figured out my hacks for getting myself back into. 0:01:14.800 --> 0:01:16.480 A routine as fast as possible. 0:01:16.600 --> 0:01:19.080 And you know what, through this process of even just 0:01:19.080 --> 0:01:21.480 this little thing of watching my body adapt to a 0:01:21.520 --> 0:01:24.280 new environment again and a new time zone, I just 0:01:24.319 --> 0:01:26.679 feel so grateful to my body and so grateful to 0:01:26.680 --> 0:01:30.160 be alive today. And recently I've really been nurturing this 0:01:30.280 --> 0:01:34.920 idea of your body being a gift from God and 0:01:35.000 --> 0:01:37.560 how the way that we treat this body is a 0:01:37.600 --> 0:01:39.840 direct reflection of gratitude for it. 0:01:39.880 --> 0:01:43.080 And I feel like that's really come from watching. 0:01:42.760 --> 0:01:44.720 My grandma when I was in the UK, if anybody 0:01:44.720 --> 0:01:46.400 who doesn't know, I went back to the UK for 0:01:46.760 --> 0:01:50.640 nearly three months because my grandma got diagnosed with cancer 0:01:51.240 --> 0:01:54.760 and we were really lucky to have been given the 0:01:54.760 --> 0:01:57.680 opportunity to be there with her and to be given notice. 0:01:58.000 --> 0:02:01.160 But watching her and having seen throughout her whole life, 0:02:01.600 --> 0:02:04.360 it has been so beautiful to watch someone who truly 0:02:04.440 --> 0:02:08.280 believes that their body is a true gift from God, 0:02:08.440 --> 0:02:10.520 because the way that she treats her body, the way 0:02:10.520 --> 0:02:13.040 that she feeds it, the way that she nurtures it 0:02:13.400 --> 0:02:15.760 throughout her whole life of ninety two years, or at 0:02:15.840 --> 0:02:19.160 least from what I saw of it, she really did 0:02:19.560 --> 0:02:23.920 create an environment internally and externally to show gratitude for 0:02:24.040 --> 0:02:27.000 her body every single day and her life every single day. 0:02:27.200 --> 0:02:29.920 And you know, coming back to LA you become a 0:02:29.919 --> 0:02:31.440 lot more conscious of your body. And it made me 0:02:31.480 --> 0:02:33.320 think about the colossal amount of things that are out 0:02:33.320 --> 0:02:35.880 there pretending to be good for us but actually ruining 0:02:35.880 --> 0:02:39.359 our bodies. One of those things right now, and if 0:02:39.360 --> 0:02:41.119 you haven't heard of it, you might be living under 0:02:41.160 --> 0:02:45.079 a rock. One of those things right now is this intoxicating, 0:02:45.240 --> 0:02:48.760 overwhelming push to be skinny little minies and to basically 0:02:48.840 --> 0:02:51.360 just be skin and bones and nothing more. You know, 0:02:51.480 --> 0:02:54.480 the trends change so often, they change it regularly, but 0:02:54.600 --> 0:02:57.400 right now, that's where the trends are at. And being 0:02:57.440 --> 0:03:00.639 a nutritionist, it always fascinates me. And all of these 0:03:00.639 --> 0:03:04.919 different drugs or recommendations come out based on trends. So 0:03:04.960 --> 0:03:07.240 I am sure that you have heard of a zempic 0:03:07.440 --> 0:03:10.960 or GLP one or you know, whatever the terminology people 0:03:10.960 --> 0:03:13.440 are using are the most common one being a zeenpic. 0:03:13.960 --> 0:03:16.320 I'm sure you've heard about it. It's always viral on 0:03:16.760 --> 0:03:19.720 any part of social media, and it seems like so 0:03:19.880 --> 0:03:23.680 many people in the public eye have been taking it 0:03:23.720 --> 0:03:26.440 and are talking about it. You know, Serena Williams just 0:03:26.520 --> 0:03:29.760 came out as an ambassador for an a zempic style drug. 0:03:30.120 --> 0:03:32.680 It's constantly being referred to as this miracle weight loss 0:03:32.720 --> 0:03:35.040 injection that you can take and it makes all your 0:03:35.120 --> 0:03:37.400 dreams come true, you get as small as you want 0:03:37.440 --> 0:03:41.280 to be, and it's really being shown to be a 0:03:41.280 --> 0:03:42.240 glamorous thing to do. 0:03:43.000 --> 0:03:43.160 Now. 0:03:43.200 --> 0:03:45.640 Honestly, I am no expert in a zempic, so I 0:03:45.640 --> 0:03:47.560 am definitely not here to try and tell you whether 0:03:47.600 --> 0:03:50.160 you should or should not do it, whether it's good 0:03:50.200 --> 0:03:52.880 for you, or whether it's not. But my own personal 0:03:52.920 --> 0:03:56.800 opinion is that it is way too easily accessible and 0:03:56.840 --> 0:03:59.000 it should not be used by ninety nine percent of 0:03:59.040 --> 0:04:01.360 the people that are use using it, and that your 0:04:01.360 --> 0:04:04.520 body is actually so capable of being a healthy weight 0:04:04.880 --> 0:04:07.840 without the use of drugs. But that's not what this 0:04:07.880 --> 0:04:10.120 episode is about. What I wanted to share with you 0:04:10.160 --> 0:04:12.720 today isn't whether you should or shouldn't be taking a zempic, 0:04:13.120 --> 0:04:16.040 but it's something that most people don't realize it's that 0:04:16.120 --> 0:04:19.000 a zmpic is just a man made version of something 0:04:19.040 --> 0:04:20.800 that your body already produces. 0:04:21.080 --> 0:04:23.400 That's something is called GLP one. 0:04:23.680 --> 0:04:26.279 It is a hormone that helps to regulate your appetite, 0:04:26.680 --> 0:04:30.080 balance your blood sugar, and signal to your brain when 0:04:30.080 --> 0:04:32.760 you are full. And so actually you don't need an 0:04:32.760 --> 0:04:36.000 injection to stimulate GLP one. Your body can do this 0:04:36.120 --> 0:04:39.960 naturally through food, through your lifestyle, and even the way 0:04:39.960 --> 0:04:43.080 that you structure your meals. So today we're not going 0:04:43.160 --> 0:04:45.599 to focus on the drug. We are going to focus 0:04:45.680 --> 0:04:49.280 on all the specific foods and ingredients and habits that 0:04:49.400 --> 0:04:51.960 you can start incorporating into your life if you are 0:04:52.000 --> 0:04:54.440 looking for a natural way to lose weight and that 0:04:54.480 --> 0:04:57.039 can support your GLP one in your body, help to 0:04:57.080 --> 0:04:58.719 stimulate it, help to keep it going. 0:04:59.360 --> 0:05:00.960 And I think that's going to be great. 0:05:01.040 --> 0:05:03.320 I feel like most people don't know about the different 0:05:03.320 --> 0:05:05.280 ways that we can do this and actually how easy 0:05:05.279 --> 0:05:07.440 it is to incorporate these ingredients into our life. 0:05:08.360 --> 0:05:11.320 But let's start from the beginning. What even is GLP one? 0:05:11.360 --> 0:05:13.080 Because I feel like we hear the word and the 0:05:13.160 --> 0:05:15.600 term regularly, but do you really know what it does. 0:05:16.120 --> 0:05:20.200 So GLP one actually stands for glucagon. Like peptide one, 0:05:20.480 --> 0:05:23.200 it is a hormone released in your gut when you eat, 0:05:23.480 --> 0:05:26.200 especially when you eat certain types of food. So once 0:05:26.240 --> 0:05:28.760 it's released in the body, it actually slows down how 0:05:28.839 --> 0:05:31.559 fast food leaves your stomach, so you end up feeling 0:05:31.560 --> 0:05:34.960 full of for longer. Essentially, it tells your pancreas to 0:05:35.000 --> 0:05:38.599 release insulin more effectively, which helps keep your blood sugar balance, 0:05:38.640 --> 0:05:40.880 which is why, by the way, this drug was initially 0:05:40.920 --> 0:05:44.440 created for diabetics. It is a drug for diabetics to 0:05:44.440 --> 0:05:47.480 help balance their blood sugar levels, and it also communicates 0:05:47.480 --> 0:05:50.559 with your brain, sending a signal of satiety, that feeling 0:05:50.600 --> 0:05:53.360 of I am satisfied, I'm content, I'm full, and I 0:05:53.400 --> 0:05:54.840 don't need to eat any more right now. 0:05:55.120 --> 0:05:55.600 And so a. 0:05:55.600 --> 0:05:59.160 Zepic is literally a drug that's designed to mimic this hormone. 0:05:59.760 --> 0:06:03.240 But the problem is that, like with most medications, there 0:06:03.320 --> 0:06:06.560 is always a trade off. I have seen it in 0:06:06.760 --> 0:06:09.440 many of my friends that are on a zepic. Actually, 0:06:09.480 --> 0:06:11.480 I'm not seen one person on a zempic that hasn't 0:06:11.480 --> 0:06:14.599 had some sort of side effect, whether it's nausea or 0:06:14.680 --> 0:06:18.800 vomiting or diarrhea or stomach cramps, pain in the stomach, 0:06:19.120 --> 0:06:23.080 and longer term issues with nutrient absorption or muscle wasting. 0:06:23.400 --> 0:06:26.320 And that's only the physical side. The emotional side of 0:06:26.560 --> 0:06:29.880 constant fear after you come off it, it creates a 0:06:30.000 --> 0:06:33.279 terrible relationship with food and a lack of discipline in 0:06:33.320 --> 0:06:36.200 life because you're using it instead of building better habits. 0:06:36.560 --> 0:06:39.000 Now you can do it alongside better habits, but most 0:06:39.000 --> 0:06:40.840 of the time the people that are using it, who 0:06:40.880 --> 0:06:44.720 don't actually need it for drastic weight loss, end up 0:06:44.839 --> 0:06:47.040 using it as a crutch rather than a tool. They 0:06:47.120 --> 0:06:50.680 end up using it as alternative or to sub in 0:06:50.720 --> 0:06:53.200 doing the hard work. And then when you come off it, 0:06:53.240 --> 0:06:56.159 which you obviously have to eventually, you're stuck with this 0:06:56.240 --> 0:06:58.640 fear of putting back on the way. You're stuck with 0:06:58.680 --> 0:07:01.080 this fear of eating anything that is put in front 0:07:01.120 --> 0:07:04.600 of you. And so the psychological effect is almost worse 0:07:04.640 --> 0:07:06.599 than the physical effect, to be honest, from the things 0:07:06.600 --> 0:07:09.600 that I've seen. And so these GLP one weight loss injections, 0:07:09.640 --> 0:07:13.200 they mimic the hormones effect directly by delivering this GLP 0:07:13.320 --> 0:07:17.240 one synthetically and directly into the body. So rather than 0:07:17.360 --> 0:07:20.920 encouraging the natural production and the secretion of GLP one 0:07:21.160 --> 0:07:24.640 from your body. It kind of bypasses the body's natural 0:07:24.640 --> 0:07:27.680 ability and delivers a synthetic form through injection to do 0:07:27.720 --> 0:07:31.600 the same job as your natural hormone would and also 0:07:31.800 --> 0:07:36.080 probably to our unnatural amount that your body probably shouldn't 0:07:36.080 --> 0:07:39.080 be having. So now that we know what it is, 0:07:39.200 --> 0:07:41.760 let's get into the foods that actually boost our GLP 0:07:41.800 --> 0:07:43.440 one because that's what we're really here for. How do 0:07:43.480 --> 0:07:47.560 we do this naturally without injecting ourselves with unnatural substances 0:07:47.600 --> 0:07:51.200 into the body. So the first thing is protein rich foods. Now, 0:07:51.240 --> 0:07:53.559 there's been a protein hype going on for the past 0:07:53.560 --> 0:07:56.080 few years, more so this year than any other year. 0:07:56.360 --> 0:07:59.000 Protein protein, protein, And look, I don't think we need 0:07:59.040 --> 0:08:01.960 an unnatural amount. Sometimes I think the amounts recommended are 0:08:02.040 --> 0:08:04.680 so ridiculous. But all you have to think about is 0:08:04.680 --> 0:08:07.840 having protein with each meal. Protein is actually a major 0:08:07.880 --> 0:08:11.000 stimulator of GLP one in our body. So food is 0:08:11.040 --> 0:08:15.400 like lentils and beans and tofu and good tempe stare fry. 0:08:15.760 --> 0:08:18.360 You end up feeling fuller and more satisfied. Over the 0:08:18.440 --> 0:08:20.240 last year a year and a half, I have really 0:08:20.240 --> 0:08:22.480 been trying to incorporate more protein. I grew up in 0:08:22.520 --> 0:08:26.360 an Indian household where our and a vegetarian household where 0:08:26.800 --> 0:08:31.520 our protein came from lentils and doulls and things like that. 0:08:31.680 --> 0:08:34.440 But I realized that usually because they're quite watered down, 0:08:34.760 --> 0:08:36.439 you don't get as much protein as you think. And 0:08:36.480 --> 0:08:40.080 there's also quite a high carbohydrate to protein ratio within them. 0:08:40.480 --> 0:08:43.280 And so if you really learn where you can get 0:08:43.400 --> 0:08:45.800 your good protein plant based sources from, and if you 0:08:45.800 --> 0:08:48.079 are plant based like me, some of the best options 0:08:48.160 --> 0:08:52.240 are things like lentils, like I said, beans, seeds, nuts, mushrooms, 0:08:52.800 --> 0:08:57.440 any kind of soy, ideally organic tofu, tempe edmamee beans. 0:08:57.480 --> 0:08:59.480 There are so many options, and the best thing is 0:08:59.480 --> 0:09:01.679 you can mix them. I'll do a salad with tofu 0:09:01.760 --> 0:09:04.840 with ed amamae beans with some black beans with seeds 0:09:04.880 --> 0:09:06.840 on top and nuts on top. And so there are 0:09:06.880 --> 0:09:09.360 so many different varieties and sources that you can get 0:09:09.360 --> 0:09:12.200 them from which actually provide all the different amino acids 0:09:12.240 --> 0:09:16.040 that create this complete protein. And I've said this before 0:09:16.080 --> 0:09:19.400 when I did my plant based podcast about why I 0:09:19.480 --> 0:09:22.680 ended up turning vegan or plant based, But this is 0:09:22.880 --> 0:09:25.120 the honest truth. And this is not me saying this 0:09:25.280 --> 0:09:28.640 to criticize anybody who eats me, But all the animals 0:09:28.679 --> 0:09:33.840 that you are eating get their protein from plant based sources. 0:09:34.240 --> 0:09:37.440 And so instead of go having an intermediate vessel that 0:09:37.480 --> 0:09:40.520 you're receiving your protein through, why not just go directly 0:09:40.559 --> 0:09:42.360 to the plant based sauce. Why not go directly to 0:09:42.400 --> 0:09:46.400 the plants, the vegetables, the beans, and all those things 0:09:46.440 --> 0:09:50.320 that those animals are actually receiving their protein from and 0:09:50.360 --> 0:09:53.480 digesting it and creating the muscle all the parts of 0:09:53.520 --> 0:09:54.800 their body that you end up eating. 0:09:55.160 --> 0:09:57.480 And so all of these these ingredients are really. 0:09:57.320 --> 0:10:00.760 Wonderful places to get your protein from and so easy 0:10:00.760 --> 0:10:02.880 to incorporate into your day to day life easily. 0:10:03.120 --> 0:10:03.960 So not only does. 0:10:03.800 --> 0:10:06.400 Protein release GLP one, but it also helps to balance 0:10:06.400 --> 0:10:08.760 your blood sugar level and keep your cravings at bay. 0:10:08.840 --> 0:10:12.000 So similar to what this drug does when you simply 0:10:12.040 --> 0:10:13.400 have higher. 0:10:13.080 --> 0:10:15.120 Protein foods or more protein foods. 0:10:15.520 --> 0:10:17.760 It helps to balance your blood sugar level, helps to 0:10:17.800 --> 0:10:21.720 release GLP one in your body, and helps to reduce cravings, 0:10:21.760 --> 0:10:25.040 and helps you feel fuller, and more importantly, not just full, 0:10:25.080 --> 0:10:27.840 it helps your body feel satiated and content with the food. 0:10:27.880 --> 0:10:28.480 That you're eating. 0:10:28.920 --> 0:10:32.840 Next up, we have fiber. Now there's different types of fiber. 0:10:32.880 --> 0:10:37.120 There's soluble and insoluble. We are talking specifically about soluble fiber. 0:10:37.720 --> 0:10:41.000 Soluble fiber actually forms this gel like consistency in your 0:10:41.040 --> 0:10:44.200 gut which slows down digestion and triggers the release of 0:10:44.240 --> 0:10:45.520 GLP one in your body. 0:10:46.080 --> 0:10:48.320 It keeps you satisfied and full of for longer. 0:10:48.800 --> 0:10:53.120 And some great examples are things like oats, barley, silium, husk, 0:10:53.320 --> 0:10:58.600 flex seeds, chear seeds, apples, pears, citrus, fruits, A lot 0:10:58.600 --> 0:11:02.480 of fruits and vegetables are rich in fiber, kale, a 0:11:02.559 --> 0:11:05.760 lot of your leafy greens, so much fiber that are 0:11:05.800 --> 0:11:08.640 in these, and so trying to incorporate these daily, ideally 0:11:08.640 --> 0:11:10.920 in each of your meals is wonderful. Add a bit 0:11:10.920 --> 0:11:13.200 of protein, add a bit of fiber, and you've got 0:11:13.200 --> 0:11:18.120 yourself a solid GLP producing meal. Now, insoluble fiber is 0:11:18.160 --> 0:11:21.040 different because it doesn't dissolve in water. It actually adds 0:11:21.120 --> 0:11:23.719 bulk to your store and to the food that you're 0:11:23.720 --> 0:11:26.240 eating in your gut, which helps things moving through your 0:11:26.240 --> 0:11:29.319 digestive track. So think of it as a broom. That's 0:11:29.360 --> 0:11:32.320 what I remember them teaching me in my nutrition degree. 0:11:32.480 --> 0:11:34.520 It's a soluble fiber is like a broom that helps 0:11:34.520 --> 0:11:36.680 to kind of get rid of all the things in 0:11:36.720 --> 0:11:38.760 your body that you don't need and helps you to 0:11:38.920 --> 0:11:43.600 have regular excretion of you know, your poop basically, so 0:11:43.600 --> 0:11:46.400 it's really good for preventing things like constipation too. It 0:11:46.400 --> 0:11:48.679 has less of an impact I think on GLP one, 0:11:48.840 --> 0:11:50.840 but still it's so important for your gut health, and 0:11:50.880 --> 0:11:52.680 really we want everything to be working together. 0:11:53.000 --> 0:11:54.640 You can't focus on just one area. 0:11:54.880 --> 0:11:57.240 You really need to be able to think about your 0:11:57.280 --> 0:12:00.120 body as a full system rather than specific things. 0:12:00.200 --> 0:12:01.319 So things like I. 0:12:01.280 --> 0:12:07.600 Said, everything from whole grains, nuts, seeds, leafy greens, grains, carrots, broccoli, 0:12:07.880 --> 0:12:11.280 so many, so many wonderful foods with fiber in them. 0:12:11.520 --> 0:12:13.760 The next thing that I want to talk about, or 0:12:13.800 --> 0:12:16.679 the next kind of category of food that I recommend 0:12:16.920 --> 0:12:21.040 to help stimulate GLP is bitter foods. In our Vader, 0:12:21.520 --> 0:12:25.160 bitter is considered one of the six essential tastes. It's 0:12:25.160 --> 0:12:29.000 the taste that helps balance out cravings and stimulates digestion. 0:12:29.600 --> 0:12:32.200 There is a lot of modern research now that shows 0:12:32.320 --> 0:12:36.160 that bitter foods can actually trigger your satiety hormones, including 0:12:36.240 --> 0:12:36.880 GLP one. 0:12:37.480 --> 0:12:39.040 I actually love when I. 0:12:39.040 --> 0:12:41.360 Find all these new studies that are being done on 0:12:41.400 --> 0:12:44.400 ancient wisdom and how much they support one another. It 0:12:44.520 --> 0:12:48.400 just shows that you can really use both to benefit 0:12:48.400 --> 0:12:50.600 your health in so many different ways, and that modern 0:12:50.600 --> 0:12:52.800 science is now kind of catching up with ancient wisdom 0:12:52.840 --> 0:12:54.040 that already exists. 0:12:54.520 --> 0:12:55.959 So what counts as bitter foods. 0:12:55.960 --> 0:12:58.319 It's probably the category that people like to eat the least, 0:12:58.679 --> 0:13:00.839 but is probably the most benefit to us. So it's 0:13:00.880 --> 0:13:07.000 things like rougular kale, dandelion, greens, fenagreek, bitter melon. Even 0:13:07.040 --> 0:13:11.319 herbs like gnim or spices like tumeric carry bitter notes 0:13:11.360 --> 0:13:14.480 that benefit your digestion and help with appetite control. So 0:13:14.559 --> 0:13:17.760 these bitter foods they work by gently stimulating the gut 0:13:17.840 --> 0:13:20.439 and liver, and they help your body to process food 0:13:20.480 --> 0:13:24.400 more effectively and switch on those I'm full signals. That's 0:13:24.440 --> 0:13:26.360 why in so many cultures, a bitter appeity for a 0:13:26.400 --> 0:13:29.880 handful of bitter greens before a meal is tradition. It's 0:13:29.920 --> 0:13:33.760 literally priming your body to digest and feel satisfied. Most 0:13:33.760 --> 0:13:35.680 of us don't eat a lot of bitter foods anymore, 0:13:35.760 --> 0:13:38.240 and our modern diye is overloaded with this sweet, salty 0:13:38.280 --> 0:13:41.240 and sour flavors, so we've kind of trained our taste 0:13:41.320 --> 0:13:44.840 buds away from this bitter taste, this really important bitter taste. 0:13:44.880 --> 0:13:47.080 That's why I think having the support of supplements every 0:13:47.120 --> 0:13:49.720 day can be beneficial to just make sure that you 0:13:49.840 --> 0:13:52.880 are getting them in your diet every day, and so 0:13:53.040 --> 0:13:55.720 lately to keep me topped up on bitters, I've actually 0:13:55.720 --> 0:13:59.120 been using these supplements by just Thrive the Digestive bitters 0:14:00.000 --> 0:14:03.160 because it is a much simpler way to get those 0:14:03.200 --> 0:14:06.440 bitter compounds into your meals daily without having to chew 0:14:06.559 --> 0:14:09.520 through a whole plate of dandelion greens. It can help 0:14:09.559 --> 0:14:13.360 to stimulate your digestion, balance your cravings, and support that 0:14:13.440 --> 0:14:16.439 full signaling that we're talking about with GLP one. It's 0:14:16.440 --> 0:14:18.920 really become part of my daily routine taking these because 0:14:19.200 --> 0:14:21.600 I've really noticed that my digestion feels so much better 0:14:21.680 --> 0:14:26.240 since taking them, and it definitely keeps me feeling satisfied 0:14:26.280 --> 0:14:28.400 and full. But you can also simply just add in 0:14:28.400 --> 0:14:30.400 a handful of a rougular to your lunch or sip 0:14:30.440 --> 0:14:33.880 on some Fenergreek tea. Literally taking some Fenergreek seeds, putting 0:14:33.920 --> 0:14:35.880 into some hot water, boiling it for a couple of 0:14:35.920 --> 0:14:39.160 minutes and drinking that, or just use tumoric and ginger 0:14:39.360 --> 0:14:43.680 more generously in your cooking. Small amounts consistently can really 0:14:43.680 --> 0:14:46.360 shaft how your body responds to food. I think sometimes 0:14:46.360 --> 0:14:48.560 with these things, we think we have to start incorporating 0:14:48.680 --> 0:14:50.840 such large amounts of them. It's like, as soon as 0:14:50.840 --> 0:14:54.400 people learn about tumoric, it was turmeric shots, turmeric and everything, 0:14:54.440 --> 0:14:57.320 and there was an overload of these things. And actually, 0:14:57.640 --> 0:14:59.680 too much of anything, even if it's something good, can 0:14:59.720 --> 0:15:03.320 cause in your body. Spices and herbs are so potent, 0:15:03.400 --> 0:15:05.920 more than we even realize. So are the vitamins and 0:15:05.960 --> 0:15:07.720 minerals and the foods that we eat and in the 0:15:07.800 --> 0:15:10.240 ingredients that we have. And so starting off with small 0:15:10.240 --> 0:15:13.520 amounts but consistently trying to have something in each meal, 0:15:13.680 --> 0:15:15.440 that's all you really need to do. And if you 0:15:15.480 --> 0:15:18.000 can't manage that, there's always these just thrive daily bitters 0:15:18.160 --> 0:15:20.320 that you can top up with whenever you feel like 0:15:20.360 --> 0:15:22.440 you haven't managed to get your bitters in for the day. 0:15:22.560 --> 0:15:25.960 The nextcept. We have polyphenol rich foods. Polyphenols are plant compounds. 0:15:26.000 --> 0:15:28.240 I know it sounds really complicated, but it's not. They're 0:15:28.240 --> 0:15:31.600 literally just plant compounds that give foods their vibrant colors 0:15:31.640 --> 0:15:33.920 and their healing properties. So you can find them in 0:15:33.960 --> 0:15:35.960 pretty much every single fruit and vegetable that you've seen. 0:15:36.320 --> 0:15:42.880 Berries like blueberries, blackberries, strawberries, green tea matcha, dark chocolate, 0:15:42.920 --> 0:15:45.480 and cocoat I know have amazing you can eat chocolate 0:15:45.560 --> 0:15:47.880 and it's so good for you. And olives and extra 0:15:47.960 --> 0:15:51.120 vergin olive oil. I've been reading so much about how 0:15:51.280 --> 0:15:54.600 important good quality olive oil is and if you think 0:15:54.640 --> 0:15:56.680 about it, in all these blue zones, one of the 0:15:56.800 --> 0:16:00.640 key ingredients that they have every single day is for 0:16:00.680 --> 0:16:05.360 their skin, for their overall health, for antioxidant properties to 0:16:05.720 --> 0:16:10.000 fight against cancer. I actually just had an amazing episode 0:16:10.080 --> 0:16:13.600 with doctor Sam Wants where he was talking about cancer 0:16:13.640 --> 0:16:17.000 prevention and one of the biggest things he recommended was 0:16:17.040 --> 0:16:19.000 olive oil. And then a couple of months ago, I 0:16:19.040 --> 0:16:21.760 had this gut doctor on called doctor Gundry, and he 0:16:21.840 --> 0:16:24.600 was saying that he has sometimes six tablespoons of olive 0:16:24.640 --> 0:16:27.240 oil every single day and he highly recommends it, and 0:16:27.280 --> 0:16:30.640 so good quality polyphenol rich olive oil is important. And 0:16:30.680 --> 0:16:33.640 now there are brands that actually specified that they are 0:16:33.720 --> 0:16:34.840 rich in polyphenols. 0:16:35.200 --> 0:16:37.760 Sometimes you can get really lame quality olive oil and it. 0:16:37.680 --> 0:16:40.040 Doesn't actually have that, but the way that it's extracted 0:16:40.080 --> 0:16:42.120 and the way that the olive oil is collected makes 0:16:42.120 --> 0:16:45.000 a huge difference to the polyphenol content. So if you're 0:16:45.080 --> 0:16:47.480 going to invest in anything into your health, I really 0:16:47.520 --> 0:16:50.120 recommend trying to invest in some good quality olive oil 0:16:50.520 --> 0:16:53.040 and just at least starting with a tablespoon every single day. 0:16:53.320 --> 0:16:56.680 Even for things like rooumtod arthritis or any kind of 0:16:56.720 --> 0:17:00.000 autoimmune disorders in the body or inflammation in the body, 0:17:00.200 --> 0:17:02.640 it can be so helpful to help fight that inflammation. 0:17:02.960 --> 0:17:04.320 So start drinking your olive oil. 0:17:04.720 --> 0:17:06.880 So whether it's adding a bit of coco to your 0:17:06.920 --> 0:17:10.679 morning smoothie, adding in berries. I have blueberries and raspberries 0:17:10.680 --> 0:17:13.840 ever seen every single day in my morning smoothie with 0:17:13.880 --> 0:17:16.560 my protein powder. And one of the other reasons I 0:17:16.680 --> 0:17:20.040 use blueberries is I had this other skin expert called 0:17:20.160 --> 0:17:22.359 Dr Noreen on my podcast. It was one of the 0:17:22.400 --> 0:17:24.840 most popular podcasts because she was just so brilliant ot 0:17:24.920 --> 0:17:28.639 articulating herself, but also the information she gave was so useful. 0:17:28.680 --> 0:17:32.879 She says blueberries are incredible for skin health, so on 0:17:32.920 --> 0:17:34.960 top of all of this, it's also great for your skin. 0:17:35.040 --> 0:17:36.960 So I had blueberries in the morning, I'll have a 0:17:37.000 --> 0:17:40.480 cup of green tea in the afternoon, add some cacow 0:17:40.720 --> 0:17:44.000 into literally anything, or just have a bite of dark 0:17:44.080 --> 0:17:46.520 chocolate and add an olive oil when you're cooking. And 0:17:46.760 --> 0:17:49.679 that's such a great easy way to make sure you're 0:17:49.760 --> 0:17:52.160 hitting all of these in your day to day life. Now, 0:17:52.200 --> 0:17:55.719 this is my favorite section because I absolutely love spices, 0:17:55.760 --> 0:17:59.520 but spices are literally my medicine box. And I will 0:17:59.560 --> 0:18:01.920 say that every single day till the day that I die, 0:18:01.960 --> 0:18:06.280 because I truly believe that spices have been this armor 0:18:06.400 --> 0:18:09.240 that has helped me stay in better health, helped my 0:18:09.280 --> 0:18:12.919 immune system, my gut health, my heart health, everything. I 0:18:12.920 --> 0:18:15.440 feel like my body has just gotten better and better. 0:18:15.520 --> 0:18:17.920 And I think that's with the right use of spices 0:18:18.000 --> 0:18:21.080 throughout my life, depending on how I'm feeling, has made 0:18:21.160 --> 0:18:24.800 such a difference to especially my immunity, but also every 0:18:24.800 --> 0:18:27.680 single other part of my health. Spices are literally little 0:18:27.720 --> 0:18:30.920 magical things that protect us, support us, and act as 0:18:30.960 --> 0:18:35.840 defense against disease. Each spice holds such potent properties and 0:18:35.920 --> 0:18:40.080 supports the body in different ways. Spices like cinnamon and 0:18:40.119 --> 0:18:43.480 tumoric and ginger, all of these help with blood sugar 0:18:43.520 --> 0:18:46.560 control and digestion. Actually, this morning started my morning with 0:18:46.760 --> 0:18:49.960 clove and cinnamon water because my gut's been feeling a 0:18:49.960 --> 0:18:52.120 little bit funny and my cravings have been a little 0:18:52.160 --> 0:18:53.639 bit all over the place. So I just started my 0:18:53.640 --> 0:18:57.280 morning by boiling cinnamon sticks and clove in water and 0:18:57.280 --> 0:18:58.960 boiled it for a couple of minutes, and I drunk 0:18:59.000 --> 0:19:02.040 that in the morning. And honestly, how easy. You don't 0:19:02.040 --> 0:19:03.600 have to think of complicated ways to add it in. 0:19:03.640 --> 0:19:05.520 You don't need to make curries. You can simply boil 0:19:05.520 --> 0:19:07.600 it in water and add it into your routine like that. 0:19:07.960 --> 0:19:10.679 There's a compound in chili peppers called capsicin I think 0:19:10.720 --> 0:19:13.040 that's how you say it, and in cayne pepper two 0:19:13.400 --> 0:19:15.040 and there have been studies that have shown that it 0:19:15.080 --> 0:19:18.800 increases GLP one secretion and boost your metabolism. So throwing 0:19:18.840 --> 0:19:22.520 a bit of paprika or cayenne pepper into your evening meal. 0:19:23.200 --> 0:19:26.400 And actually, one thing I will say is spices are 0:19:26.480 --> 0:19:30.639 usually activated, or the beneficial parts of spices are activated 0:19:30.840 --> 0:19:33.639 through being cooked in fat so whether you're sortaing in 0:19:33.680 --> 0:19:36.359 olive oil, you'll even notice the aromas are released through 0:19:36.359 --> 0:19:38.840 that too, So saute them a little bit in some 0:19:39.000 --> 0:19:41.840 oil before you add in the rest of your ingredients. Next, 0:19:41.840 --> 0:19:44.280 that we have healthy fats. I feel like whether it's 0:19:44.320 --> 0:19:46.399 fats or carbs, they've always had like a bad rep. 0:19:46.480 --> 0:19:48.880 They keep kind of switching between the two. Don't eat fats, 0:19:49.000 --> 0:19:51.399