Ep 02: No Nonsense Networking

Can I tell you something I wish someone had told me years ago? If you've ever tried to fast or follow any health program and it didn't work the way you expected, I need you to know that it's not a discipline problem and it's not a willpower problem. It is an information problem. Most fasting research was done on men. Most dietary advice was designed for men. And then it got handed to women as if our bodies work the same way. And they don't. You operate on a 28-day hormonal cycle. And the food you eat, the length of your fast, even your workouts, all of it needs to be timed where you are in that cycle to actually get results. That's exactly why I wrote fast like a girl to teach you. It's a step-by-step guide to using fasting in a way that's actually built for your feminine body. This book has been out in the world for several years now. And it just hit the New York Times bestseller list. That tells me something. People are still reading it. They're still getting incredible results. And I want to point out this isn't just for women that are in their men's straighting years. There is plenty in there for perimenopause and postmenopausal women. Because even then, we have a new hormonal balance we need to time our fast too. If you're finally ready to understand your body at a new level, you can find fast like a girl wherever books are sold. Or at drmindypells.com/books. Hey, Dr. Mindy here. And welcome to the live like a girl podcast, where I bring you icons, disruptors, educators, scientists, and doctors that show you what can be possible when you love and celebrate the female body you are blessed to live in. Let's dive in. I've got great news for you. There is a study out of the front tears of endocrinology that states you can make your own GLP1 hormone with 10 specific foods that all involve certain fibers. I know a lot of you are really concerned about the food noise and you're a little timid to go on the weight loss drugs because of cost or because of the side effects. So I really want to dive into these 10 foods in this video. Show you how to make them. Show you how easy they are and cheap so that you can start making your own natural ozampic. So by the end of the video you're going to know these 10 and I'm going to show you some of my favorite ways to make them. I pulled some of these just right out of my refrigerator and we're going to walk through why weight loss food noise. All of it is chemistry. And when you understand the chemistry and you understand the foods that provide you that chemistry you will start to drop weight. Ready? Let's dive in. First, I do realize that some of you are new to my channel so know that I have a food and fasting fundamentals course. It's free to you. I'll leave that in a link in the notes below. Here's what the study said. First, it said you make your own GLP1 hormone. I don't put in the comments if you know this because I feel like somehow we lost our way in understanding we make this hormone that so many people are purchasing in a shot. The interesting thing on making this hormone that I do want to point out is research shows that there are certain foods that will kill the production of these hormones in your body and they are all built into the ultra processed foods. So these are your toxic oils, your canola oil, your cottonseed oil, your vegetable oil. I've done lots of videos on all the different bad oils but it is the bad oils that start to destroy the inner lining of your gut and make it so that your body stops making GLP1 hormone. There's two sides to this conversation. You make it and you destroy it based off of the foods that you've been eating. So a lot of you have come to this realization that you want to start re-growing these microbes and making this hormone. I also want to help you understand you also destroy it with these highly inflammatory fats. Second finding that this study had in this one is really important because I want to have a continual discussion with you all about it. Oat fiber is the strongest fiber for stopping the food noise. And the reason for that is if we look at oat fiber in something like oatmeal, now I'll tell you another way I used oat fiber recently but let's put it in the terms of oatmeal. What happens is it has this gelatinous texture to it and so it's harder for your gut to digest that fiber. And so what ends up happening is that it slows down gastric emptying. This is also what the weight loss drugs do is they slow down gastric emptying. Recently, a friend gave me a recipe for a olive oil lemon cake. It was amazing, gluten-free and it had oat flour in it. I'd never cooked with oat flour. I had just tested it to see what I thought of it. I'll leave the recipe, it's super easy. I'll leave the recipe in the notes for you. But it was really fascinating because I love me some good bread. And when I went to go eat this bread, I didn't find that I kept having that insatiable desire to go back for more because the oat fiber is an incredible way to create your own GLP1 hormone production and slow down gastric emptying. Second thing that this study found is that if eating the whole food of these 10 I'm gonna show you is best, but you also can do some fiber supplementation. So a lot of you have asked me about psyllium husks. Yeah, I think it's not like the end all, like it's not like the miracle cure, but I do think it's really helpful in the food noise. I think it's really helpful in balancing your blood sugar. But let's put it in combination with the 10 foods that I'm gonna map out for you here. Third thing that this study found is that it is resistant starch that we are really looking for. And as I go through these 10 foods, you're gonna see that many of them have resistance starch in it. For example, I have a potato here. This is a batch of potatoes I made last night. And if you can see that there's condensation on it because I just pulled it out of my refrigerator. So one of the things we know about resistance starch is it's not only is it in that food, but it's also how you cook that food. And I'm gonna show you exactly how to cook potatoes so you increase the resistance starch. When you increase resistance starch, you increase GLP1 hormone and you decrease hunger. So again, this comes back to so much of how we cook and how we eat is just a chemistry experiment. And if we play with the principles, we can have the same effect that the weight loss drugs are giving so many people. Now what I have seen in my clinical practice, what I have seen here on this YouTube channel and in my membership group is that when we start to see the hunger go up, when we get frustrated with our weight loss results, we kind of fall back to some old urban myths around weight loss. So one of those urban myths is that if I just eat clean food, I will lose weight. If there's anything you understand from this video, from me is that I really want you to increase fiber. Clean food eating without a fiber forward diet is gonna do you no good. So we wanna lean into some fibers like these are microgreens. I put these on almost every meal. Many of you who have been following me here for a while have heard me talk about my microgreens and I'll put a little bit of really high quality olive oil on it with every meal. The reason I like the microgreens is they're easy. I don't have to wash them. I just pull them out, put them in my dish and many of them come in if you like spicy flavoring. I personally do a lot of the broccoli because it broccoli sprouts because it helps break down estrogen. So it's great for menopause symptoms. So when we look at clean eating without fiber, you're gonna continue to fail at your weight loss efforts. Fiber forward diet is where we start to see true weight loss and hunger start to change. Second thing that I see a lot of you falling prey to and I really wanna help you save money is that we've got a lot of these GLP weights. boosting powders. I'm going to continue to be the voice of real food. You can't put a GLP1 powder in a supplement or add it to a drink. You can't create protein in water like these things are not the true source. Anytime we take a food and we highly refine it we break it down and we move it away from its true source we lose its healing capability. So let's not get sucked into the GLP1 powders that are being marketed out there. And then the last problem that I see a lot of you making that have been following my videos on natural strategies for ozempic is you pick one thing like let's go back to the cooled potato. This is getting the cool potato is getting a lot of PR and so people go whoa I'm just gonna eat this all the time but there's not one miracle food it's a variety of foods which is why in this video I'm going through 10 of them with you. I've already given you two the oat fiber and the cooled potato and so we need to look at a whole variety of ozempic style promoting foods that you can lean into and look at doing from from many different angles. I'm even those of you who are subscribers and have been following me for a while I'm working on some GLP1 hormone recipes that involve these foods so put in the comments if you want more recipes because I want to make this very easy for you because you can save money you can save yourself from the obesity drug consequences it's just knowing the rhythm to put yourself in and just again remember fiber is your focal point and you want to make sure if you're eating carrots if you're eating apples if you're eating anything that you would peel normally let's keep the peel on because the fiber goes up when we have that extra peel. I also want to remind you that I've done a ton of videos on protein pacing and although these 10 foods I'm going to go through have some protein in them I do want to just keep telling you that protein is this massive macronutrient that will kill hunger so and the research shows protein across four to five different meals is the key to satiety it's the key to not feeling hungry many of you have shared with me that in the morning if you eat protein the rest of the day you're not as hungry. I want to tell you about something that genuinely moves me and that's watching what happens when women come together around real health science there's something powerful that shifts when a woman realizes she's not broken she's just been given the wrong information and when she's surrounded by other women who are waking up to that same truth wow it's magic the healing accelerates the consistency becomes easier the loneliness of the health journey just literally dissolves and that's what I have been watching over and over again happen inside my reset academy month after month women who come in frustrated and depleted they start to find their rhythm they start to reclaim their energy and the most beautiful part is they start rebuilding trust with their bodies inside my academy you get monthly trainings live coaching calls and an incredible community of women who are all doing this work right alongside you and I show up every single month with new content new tools new ways to explain things because your body is always changing and your health education should grow with it so come join me over there all you've got to do is find us on reset academy dot dr. Mindy Pell's dot com that's reset academy dot dr Mindy Pell's dot com I can't wait to see you there let's dive into these ten and I want to categorize them according to what they do that mimics the weight loss drugs so first is fiber can slow down gastric empty so we talked about the oats it has a gelatinous material to it that keeps your stomach full longer mixed with those oats is berries and you can put oats and berries together now you've got yourself an ozampic shot you've got yourself a fuel source that is going to help you make GLP1 hormone so and you're doing it for breakfast berries are incredibly high in polyphenols and anything high in polyphenols is going to support great microbial health let's go back to how do we get in this place in our society where everybody's got this crazy food noise was it just that we were suppressing the conversation and all of a sudden everybody's talking about it I actually think no I think that the ultra processed foods have destroyed the microbes that make or the microbes that support specific cells in your gut that make GLP1 hormone and one of the ways to restore that is polyphenol high polyphenol foods like blueberries I've also brought you a lot of thoughts on olive oil and I will leave the link below to the highest polyphenol oil that I have found it's by fresh pressed olive oil company you can see the link below and when you we eat these polyphenol rich foods what happens is we regrow our microbial garden and when we regrow that garden now we're better set up to make this hormone that we were designed to make so I like oats and I like berries for a beautiful entry into your day so that you're making that hormone from the get go starting first thing in the morning second food I want you to think about our eggs and Greek yogurt what eggs and Greek yogurt do is they start to prime the protein signal so when we look at eggs what I love about eggs is they have it has so many nutrients and at one of the nutrients that eggs have in it that's phenomenal is calling which is amazing for brain health so starting your day with eggs is incredible for priming that protein signal starting off hitting that satiety button so you know think about the way we used to do breakfast we used to do breakfast by having a bowl of cereal or having a bowl of cereal with a glass of orange juice no wonder we're in a metabolic mess right now what if we started with the with eggs or Greek yogurt we've got berries we've got oatmeal you have a really good array of possibilities to do early on in the day so that we set ourselves up for a day where we feel full put in the comments if this is you if you've if you've done this and you're starting to notice a difference because I see a lot of what you all are writing down in my comments and it's fascinating because this works I love how much it works step number three is that you want fiber variety so think about this for a moment you have trillions of bacteria in your gut and all of them have a different menu that they would desire when we hear a video like this and we're like okay more fiber more protein I hear her say eggs and Greek yogurt and I as I continue down the list oatmeal what I want you to remember that is that your microbes want variety we have done before here many videos we've done some fast training weeks where we did a food diversity score and I challenge you to try this it's really easy audit you can do to how much variety of fiber you're getting so over the course of a week look at how many different plant sources you are eating so this can be everything from micro greens to it can be spices it's it's vegetables and fruits how many do you different kinds do you get in a week and you want it to at least be 20 different ones and as simple or as that might sound I challenge you to to track it because most people figure out that they're not having enough fiber variety two fibers that I have recently added into my own life that are incredible is I've gotten really into doing more beans so these are legumes right here they are actually sprouted legumes I got them at my local farmers market but you can actually make them yourself just get some legumes put them in water overnight until they get these little sprouts on them I don't know if you and see that and they have enzymes in them, they will feed your microbes and they are packed with protein and they're packed with fiber so I often will put my microgreens, I'll put some of the lentils on top of them and then I will take the olive oil and I will put it over the top so that is one of the greatest gifts you can give these microbes that will help with the production of GLP1 Horma. I've also done the same with garbanzo beans or chickpeas, same thing you can buy them in the hard amount, you know buy them in the canned amount, you just buy them in a pack and you put them in water overnight and they will sprout, they're a little crunchy and they go great in a salad. So this is the kind of salad, these two things with some of the microgreens that we are looking at when I talk about fiber variety, I'm talking about beans, I'm talking about trying things like cooling your potatoes, what I did with these is I just boiled them and then last night you know as I was eating dinner, I didn't have these for dinner, I boiled them and then you wait for the steam to come down and then you just take them and put them right into the refrigerator and cool them down and it raises the resistance starch that will raise your GLP1 production. Same thing with rice, you can do the same thing with rice, whether it's brown rice, white rice, you heat it up, let the steam come down and then you immediately put it into the refrigerator. So there's a lot of options here, you are not looking at deprivation. The interesting thing I just want to point out is protein must have a great PR person because we all became protein obsessed over the last couple of years, but when you actually dive into the research, fiber and you're a mount of fiber that you eat is the strongest predictor of weight loss. So I've been using just to see for myself recently, I've been using a tracking app called My Fitness Pal, a lot of you use it or a lot of you use a lot of tracking apps and I just wanted to track how much protein I was having and how much fiber I was having and honestly what I found was that if I focused on protein and fiber and I was really intentional about my protein pacing and getting my 30 grams of fiber in that there wasn't a lot of room for carbohydrates and yes, we need carbohydrates but we don't need them as much as you think. Of course, a potato is a carbohydrate, but now this carbohydrate is a better choice for you than like a piece of bread. So you can still get your fiber in there, you can get your resistance starch up and have a little bit of a carbohydrate. If you are confused on carbohydrates, I just interviewed one of the top insulin researchers on what kind of carbs we should be eating. His name is Dr. Ben Beckman. I'll leave the link for that interview because I think we're all a little confused about carbs but the way I think about my meal is protein and fiber and then whatever carbs are there left afterwards. Okay, another style of food I want you to think about are the fats. You'll notice I haven't talked about fats yet. It's not like we're turning away from fats. I talked about olive oil, but there are two foods that are fiber-filled and fat-filled. Good fats filled. This is avocado and this is nuts. So avocado is incredible for killing hunger because it has that fat and fiber combo. Those of you who recently joined me on my three-day water fast for fast training week where we actually put in some fasted snacks. One of the fasted snacks I encourage you to have was an avocado because it will kill hunger and it doesn't raise blood sugar. When we're looking at things like nuts, you want to make sure they are raw. You don't want them with the harmful oils. So read your ingredients. Dry roasted actually kills the enzymes that are really supportive of your microbes that are going to turn around and initiate GLP1 production. So really raw is what you're looking for. So when we're putting it through the lens of help me make more GLP1 Horma. And the last category of food that I think is really important are fermented foods. Put in the comments if you love fermented foods. Sauerkraut is probably one of the greatest foods you can eat to increase this GLP1 hormone. It's incredible for your microbiome. We have an artisan for a Sauerkraut company we love. It's called Wisegoat. We'll put a link below if you want to geek out on all different types of Sauerkraut. But fermented cabbage is really important for that pathway from your microbes to your L cells to your GLP1 hormone. It really supports the production and the growth of those microbes that are going to initiate the cells in your gut to make that GLP1 hormone. Another piece of this that I wanted to throw in, it's not fermented, although you could ferment it, is the pectin around apples. It's another really interesting part of this GLP1 conversation. Pectin is really fiber rich. So if we're going to do apples, which is great for making these hormone, this hormone, then let's make sure that we are doing it keeping the skin on. Don't avoid the skin. And also, keep in mind, I brought you all a study on fermented foods and 10 weeks of fermented foods raised microbial diversity to the point that they saw a reduction in 19 different inflammatory markers. So when they say food is medicine, this is not a joke, that when we are looking at a shot or we are looking at food, you get to choose. Do you want to pay the money for the shot or do you want to actually feed yourself the food? Because feeding yourself the food long-term consistently over time is going to give you the same benefit as the shot. And some of you are going to be able to do it at the same time. Now good news for my women, I love this part, is that everything I taught you on this video, the fiber and the types of fiber actually works better for women than for men. So going back to the original study that I brought you, GLP1 in this study rose more for women than it did for men in the study. Hallelujah, finally, something's working better on their bodies as opposed to less efficient. Here are the three things I want you to do immediately and start to think about. One, you can go back through this video, I want you to write these 10 things down, and I want you to make a grocery list of how you're going to incorporate these 10 different foods into your diet. I'd like to see which food is the one that is your favorite put in in the comments. Number two, we are going to try the potato experiment. Let me know, put in the comments if you're going to try the potato experiment. You're going to cook some potatoes, these, and these were like, I got them at the farmer's market, there's a variety of them here. These were like new potatoes. You're going to cook them and put them in your refrigerator, set a date on your calendar immediately that you're going to go do that. Let me know, put the date in the comments. And number three, you're going to make a commitment to doing a cup of fermented food every day. You can take a cup of sauerkraut and pour it into a salad. If you don't like the taste of it, it will take that sour taste and even it out. I've seen people put it with eggs. It's an easy thing to add in and sometimes even if you don't love it, you eat it so those microbes can be happy and they can give you the hormones that you were designed to make on your own. So let me know if this was helpful. Let me know if you want some GLP-1 hormone recipes because I'm working on some and as always, do not give up on yourself. We have entered the time where we are making weight loss. Look like the only solution is a shot and I am here to tell you you can be your own doctor. You can make your own hormones. Do not give up on yourself. It takes consistency, it takes knowledge and I believe in you. So as always, I hope that helps.