April 23, 2025 • 11 mins
Feeling need to Lose Weight & Become metabolically Healthy
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Hi, how are you?
So we're just kind ofcontinuing on the gut bacteria
and the benefits with GLP-1.
So think about incorporatingprobiotics and prebiotics to
support your gut bacteria.
Now how do you do this?
By helping with GLP-1production.
It helps with insulin responseand it will help with fat
(00:26):
storage, or getting rid of thefat that's being stored.
Probiotics are the good bacteria.
They are beneficial livebacteria that restore the gut
balance and enhance yourmetabolic health.
Studies show that richprobiotics reduces your
inflammation, improves insulinsensitivity and aids in weight
(00:48):
loss.
Best sources are yogurt withcultures, so not just junky
yogurt, the good yogurt withprobiotics kefir, fermented milk
, sauerkraut and kimchi, miso,kombucha and supplements.
Now, make sure that you don'thave a low FODMAP, you know, um,
(01:10):
or antihistamine that can alsocause a histamine response
within the body.
Now, metabolic benefits ofprobiotics, if they're done
properly, is one that enhancethe gut barrier, like I had said
, leaky gut and inflammation.
So you're increasing the GLP-1secretion by helping control
(01:30):
appetite and blood sugar.
We can do this, you can do this, okay, so you're doing that and
then you are increasing andregulating your fat metabolism
by um having less and less fataccumulation, right?
So, um, when you do that, yourbody is able to store more, so
(01:52):
then it's able to take inconsideration what it wants to
have in there.
Then probiotics, um, are a goodsource, like or prebiotics.
So prebiotics think before theprobiotic are garlic, asparagus,
beans, bananas, apples,flaxseed, chia seeds, oats,
(02:14):
whole foods Think about thebigger the whole foods, the
better it is for your body.
Lentils, beans, chickpeas, Icould go on and on.
You know.
Better for digestion, betterfor you.
Trust me, it's going to bebetter in the long run, okay,
and it'll be beneficial for yourbody.
Uh, movement, of course they'llalso be a factor, um, but you
(02:38):
know the benefits are when youboost your short chain fatty
acids, your like butyrate andenhances the metabolism with the
foods you put in your body, youreduce the inflammation, you
increase the gut lining, youhelp stimulate and regulate
blood sugar and you regulate thehunger hormones, leptin and
ghrelin and you regulate therest of the body so that becomes
(03:01):
in balance.
It takes effort, it takes timeand you have to reduce the
processed foods, increase morefiber intake.
This inflammation causessluggishness, slows down the
metabolism, slows down your body.
Every time someone asks me whyis it going on?
It's most of the time it'sprobably because there's some
sort of inflammatory response,usually food-related or
(03:24):
environmentally related.
Ultra-processed foods.
Increased fiber for better guthealth.
Foods that are beneficial forthat in fiber-wise always like
leafy greens, crucifixvegetables like broccoli,
brussels sprouts If it doesn'tupset your stomach, you can
always boil it or steam it Wholegrains, oats, quinoa, brown
(03:45):
rice, nuts and seeds.
Legumes.
Metabolic benefits of fiberreduce insulin resistance.
Enhance gut bacteria.
Diversify Now, slowing yourglucose absorption.
Stabilize your energy Likedon't eat sugar as your first
choice and think about whatyou're putting into your body.
(04:08):
Think about what you are doingfor yourself.
Now, practice mindful eating.
I talk about mindfulness in myoffice and stuff is mindfully
integrative.
You know, be mindful ineverything that you do.
Enhance your digestion and yourgut health.
What does that mean?
Begin in the brain.
Think about why you weredistracted on everything that
you do.
Enhance your digestion and yourgut health.
What does that mean?
(04:28):
Begin in the brain.
Think about why you weredistracted.
You know, don't be distractedwhen you're eating.
Think about trying to eat 30bites.
Uh, like bite, so you want tochew 30 times one, one piece,
because that actually cancontribute to nutrient
absorption.
You know you have plenty ofmicrobes, microbiome and
(04:49):
probiotics in the mouth and theenzymes breaking it down, those
digestive enzymes.
And if you don't give it achance to help break it down,
your body's not going to get thenutrients that it needs and
you're going to have anirregularity of, you know, the
gut flora.
So slow down, chew thoroughly,give yourself about 15 to 20
chews per bite, if you can, forreal, proper digestion Signals
(05:15):
help release those digestiveenzymes.
There's a lot of individualsthat I have to, you know, order
digestive enzymes becausethey're not slowing down.
Their levels of anxiety anddysregulation are so high they
don't slow down.
I can't say much.
I've also had this myself whereI was just in general, very
(05:35):
hyper and had ADD.
You know I had to learn to slowdown.
Slow down, um, reduce yourstress while you're eating.
Would recommend, you know, nothaving too many distractions.
You know, try to just eat yourmeal as much as you can as
possible.
I know you all have families,life, work.
Do what you can see if you canactivate more of that
(05:58):
parasympathetic, that rest anddigest, you know, and avoid
eating in front of screens.
Try not to do it during yourwork.
Try not to watch too much TVwhen you're eating, because you
will eat more.
Trust me, I've done it too andthen hydrate, hydrate.
You can hear it on my voice Ineed a little bit more water, so
(06:19):
I'm going to get some.
That right now, as we'retalking, I need to get some
water, because I need to hydrateas I'm talking and discussing.
Sipping water between mealskeeps digestion optimal.
So I always tell people if youwant to know how to hydrate, get
yourself a water bottle with astraw, put different ones in
(06:39):
different parts of your office,your work, around your house and
just keep drinking.
You know, just get yourself inthe habit of drinking water
until you're satisfied.
Drink water first so thatyou're not eating out of hunger
Usually it's because you'reactually need to be hydrated and
then and eat until when you'resatisfied.
(06:59):
Don't overeat, don't overstuff,don't.
There's no need.
You know that burdens your bodyand it makes you feel full and
then you'd feel kind of likeworse later on and tired, and
then you actually may notmetabolize all of your things.
Now, of course, one of the mainkey takeaways is managing your
stress and getting quality sleepfor your healthier gut.
(07:21):
Chronic stress and poor sleepcan disrupt the gut biome.
The cortisol levels negativelyimpact your body when you stress
.
Reduce, meaning you do thingslike deep breathing, meditation,
daily movement.
You'd be so surprised as it canhelp you.
It'd be as small as just doinga walk, it could be deep
(07:46):
breathing, it could help withyour microbiome diversity.
Now, limit the amount of alcoholand caffeine, I would say.
Over the age of 35, I wouldrecommend less amount of alcohol
.
Your liver doesn't really wantit and your hormones don't like
it, especially for women.
Caffeine, you know, try to stoparound 12 or 1 if you're going
(08:09):
to bed in the evening, or atleast six hours before bed.
And how do you optimize yoursleep?
Now you're going to have plentyof podcasts that I have on
sleep hygiene and best ways toget your environment to that.
But consistent schedule betweensix to nine hours of sleep.
Create a good environment.
You know where it's cool, it'sdark and you have a good quality
(08:33):
of melatonin to be upticked andavoid heavy meals, caffeine and
things of like high impactbefore bed More relaxation so
that it will help withimprovement in digestion and in
your glucose.
And not to do too much screentime less of the blue light,
(08:55):
more of the dimming.
They kind of get you into thatmindset.
So you know, really prioritizepre and probiotics, whole foods,
natural foods, cut down theprocessed stuff as much as you
can.
Environmental toxins withinyour body, within the
environments.
You know, try to avoiding a lotof that.
You know the gunk um and thensee where you are in the mindful
eating and stress management.
(09:16):
How can you enhance yourdigestion, digest and um, rest
and digest and then prioritizingthe sleep and how do you
hydrate each and every day?
You know, take it intoconsideration and that's pretty
important.
See you on the next lesson.
Hi, how are you?
So we're just kind ofcontinuing on the gut bacteria
and the benefits with GLP-1.
So think about incorporatingprobiotics and prebiotics to
support your gut bacteria.
Now how do you do this?
By helping with GLP-1production.
It helps with insulin responseand it will help with fat
(00:26):
storage, or getting rid of thefat that's being stored.
Probiotics are the good bacteria.
They are beneficial livebacteria that restore the gut
balance and enhance yourmetabolic health.
Studies show that richprobiotics reduces your
inflammation, improves insulinsensitivity and aids in weight
(00:48):
loss.
Best sources are yogurt withcultures, so not just junky
yogurt, the good yogurt withprobiotics kefir, fermented milk
, sauerkraut and kimchi, miso,kombucha and supplements.
Now, make sure that you don'thave a low FODMAP, you know, um,
(01:10):
or antihistamine that can alsocause a histamine response
within the body.
Now, metabolic benefits ofprobiotics, if they're done
properly, is one that enhancethe gut barrier, like I had said
, leaky gut and inflammation.
So you're increasing the GLP-1secretion by helping control
(01:30):
appetite and blood sugar.
We can do this, you can do this, okay, so you're doing that and
then you are increasing andregulating your fat metabolism
by um having less and less fataccumulation, right?
So, um, when you do that, yourbody is able to store more, so
(01:52):
then it's able to take inconsideration what it wants to
have in there.
Then probiotics, um, are a goodsource, like or prebiotics.
So prebiotics think before theprobiotic are garlic, asparagus,
beans, bananas, apples,flaxseed, chia seeds, oats,
(02:14):
whole foods Think about thebigger the whole foods, the
better it is for your body.
Lentils, beans, chickpeas, Icould go on and on.
You know.
Better for digestion, betterfor you.
Trust me, it's going to bebetter in the long run, okay,
and it'll be beneficial for yourbody.
Uh, movement, of course they'llalso be a factor, um, but you
(02:38):
know the benefits are when youboost your short chain fatty
acids, your like butyrate andenhances the metabolism with the
foods you put in your body, youreduce the inflammation, you
increase the gut lining, youhelp stimulate and regulate
blood sugar and you regulate thehunger hormones, leptin and
ghrelin and you regulate therest of the body so that becomes
(03:01):
in balance.
It takes effort, it takes timeand you have to reduce the
processed foods, increase morefiber intake.
This inflammation causessluggishness, slows down the
metabolism, slows down your body.
Every time someone asks me whyis it going on?
It's most of the time it'sprobably because there's some
sort of inflammatory response,usually food-related or
(03:24):
environmentally related.
Ultra-processed foods.
Increased fiber for better guthealth.
Foods that are beneficial forthat in fiber-wise always like
leafy greens, crucifixvegetables like broccoli,
brussels sprouts If it doesn'tupset your stomach, you can
always boil it or steam it Wholegrains, oats, quinoa, brown
(03:45):
rice, nuts and seeds.
Legumes.
Metabolic benefits of fiberreduce insulin resistance.
Enhance gut bacteria.
Diversify Now, slowing yourglucose absorption.
Stabilize your energy Likedon't eat sugar as your first
choice and think about whatyou're putting into your body.
(04:08):
Think about what you are doingfor yourself.
Now, practice mindful eating.
I talk about mindfulness in myoffice and stuff is mindfully
integrative.
You know, be mindful ineverything that you do.
Enhance your digestion and yourgut health.
What does that mean?
Begin in the brain.
Think about why you weredistracted on everything that
you do.
Enhance your digestion and yourgut health.
What does that mean?
(04:28):
Begin in the brain.
Think about why you weredistracted.
You know, don't be distractedwhen you're eating.
Think about trying to eat 30bites.
Uh, like bite, so you want tochew 30 times one, one piece,
because that actually cancontribute to nutrient
absorption.
You know you have plenty ofmicrobes, microbiome and
(04:49):
probiotics in the mouth and theenzymes breaking it down, those
digestive enzymes.
And if you don't give it achance to help break it down,
your body's not going to get thenutrients that it needs and
you're going to have anirregularity of, you know, the
gut flora.
So slow down, chew thoroughly,give yourself about 15 to 20
chews per bite, if you can, forreal, proper digestion Signals
(05:15):
help release those digestiveenzymes.
There's a lot of individualsthat I have to, you know, order
digestive enzymes becausethey're not slowing down.
Their levels of anxiety anddysregulation are so high they
don't slow down.
I can't say much.
I've also had this myself whereI was just in general, very
(05:35):
hyper and had ADD.
You know I had to learn to slowdown.
Slow down, um, reduce yourstress while you're eating.
Would recommend, you know, nothaving too many distractions.
You know, try to just eat yourmeal as much as you can as
possible.
I know you all have families,life, work.
Do what you can see if you canactivate more of that
(05:58):
parasympathetic, that rest anddigest, you know, and avoid
eating in front of screens.
Try not to do it during yourwork.
Try not to watch too much TVwhen you're eating, because you
will eat more.
Trust me, I've done it too andthen hydrate, hydrate.
You can hear it on my voice Ineed a little bit more water, so
(06:19):
I'm going to get some.
That right now, as we'retalking, I need to get some
water, because I need to hydrateas I'm talking and discussing.
Sipping water between mealskeeps digestion optimal.
So I always tell people if youwant to know how to hydrate, get
yourself a water bottle with astraw, put different ones in
(06:39):
different parts of your office,your work, around your house and
just keep drinking.
You know, just get yourself inthe habit of drinking water
until you're satisfied.
Drink water first so thatyou're not eating out of hunger
Usually it's because you'reactually need to be hydrated and
then and eat until when you'resatisfied.
(06:59):
Don't overeat, don't overstuff,don't.
There's no need.
You know that burdens your bodyand it makes you feel full and
then you'd feel kind of likeworse later on and tired, and
then you actually may notmetabolize all of your things.
Now, of course, one of the mainkey takeaways is managing your
stress and getting quality sleepfor your healthier gut.
(07:21):
Chronic stress and poor sleepcan disrupt the gut biome.
The cortisol levels negativelyimpact your body when you stress
.
Reduce, meaning you do thingslike deep breathing, meditation,
daily movement.
You'd be so surprised as it canhelp you.
It'd be as small as just doinga walk, it could be deep
(07:46):
breathing, it could help withyour microbiome diversity.
Now, limit the amount of alcoholand caffeine, I would say.
Over the age of 35, I wouldrecommend less amount of alcohol
.
Your liver doesn't really wantit and your hormones don't like
it, especially for women.
Caffeine, you know, try to stoparound 12 or 1 if you're going
(08:09):
to bed in the evening, or atleast six hours before bed.
And how do you optimize yoursleep?
Now you're going to have plentyof podcasts that I have on
sleep hygiene and best ways toget your environment to that.
But consistent schedule betweensix to nine hours of sleep.
Create a good environment.
You know where it's cool, it'sdark and you have a good quality
(08:33):
of melatonin to be upticked andavoid heavy meals, caffeine and
things of like high impactbefore bed More relaxation so
that it will help withimprovement in digestion and in
your glucose.
And not to do too much screentime less of the blue light,
(08:55):
more of the dimming.
They kind of get you into thatmindset.
So you know, really prioritizepre and probiotics, whole foods,
natural foods, cut down theprocessed stuff as much as you
can.
Environmental toxins withinyour body, within the
environments.
You know, try to avoiding a lotof that.
You know the gunk um and thensee where you are in the mindful
eating and stress management.
(09:16):
How can you enhance yourdigestion, digest and um, rest
and digest and then prioritizingthe sleep and how do you
hydrate each and every day?
You know, take it intoconsideration and that's pretty
important.
See you on the next lesson.
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