Latest / Doctor Drop It with Dr Barbara Hessel / Obesity Doctor: How to Raise Your Body’s Weight Loss Hormone Naturally

Transcript

Obesity Doctor: How to Raise Your Body’s Weight Loss Hormone Naturally · Doctor Drop It with Dr Barbara Hessel

• 0:00
  SPEAKER_00: Here's something most women don't know.
• 0:02
  SPEAKER_00: You can actually raise your own GLP1 naturally with food.
• 0:07
  SPEAKER_00: The same hormone that the injections are copying, but made by your own body in bigger amounts.
• 0:14
  SPEAKER_00: No supplement and no patches.
• 0:16
  SPEAKER_00: There's a daily amount of one thing you have to hit before any of that happens, though.
• 0:21
  SPEAKER_00: And most women eat only about a third of it.
• 0:24
  SPEAKER_00: And the ones who try to close that gap might quit inside a week because they go about it in the wrong order.
• 0:31
  SPEAKER_00: So I'll give you the amount to hit, the foods that get you there, and the order to add them in so that your stomach doesn't revolt on day three.
• 0:40
  SPEAKER_00: So let's start with the amount because that's where almost every woman I see is short.
• 0:45
  SPEAKER_00: The average American eats only about 10 grams of fiber a day.
• 0:50
  SPEAKER_00: You actually need somewhere between 25 and 35.
• 0:54
  SPEAKER_00: Most women hear that and think it's a rounding error, 10 instead of 30.
• 1:00
  SPEAKER_00: How much can that matter?
• 1:01
  SPEAKER_00: It matters because of who you're feeding.
• 1:04
  SPEAKER_00: You're not really eating fiber for yourself, though it does help make you feel full.
• 1:09
  SPEAKER_00: Your body can't break most of it down.
• 1:12
  SPEAKER_00: It goes past your stomach, largely untouched, and lands in your large intestine where your gut bacteria are waiting for it.
• 1:19
  SPEAKER_00: They break it down.
• 1:20
  SPEAKER_00: And when they do, they make a set of short fats that go to work on your behalf.
• 1:25
  SPEAKER_00: Those fats calm inflammation in the gut lining.
• 1:28
  SPEAKER_00: They improve how your cells respond to insulin and they trigger the cells lining your intestine to release GLP1, that appetite hormone.
• 1:38
  SPEAKER_00: Food moves through you more slowly and you stop wanting more of it.
• 1:43
  SPEAKER_00: So when you eat 10 grams instead of 30, you're not just short on fiber.
• 1:48
  SPEAKER_00: You've got a population of bacteria that isn't producing much of anything, and a hormone your body could be making more of that it isn't.
• 1:57
  SPEAKER_00: Fiber does a second job as well.
• 2:00
  SPEAKER_00: And the second one matters more after age 40.
• 2:03
  SPEAKER_00: Once your liver is packaged up used estrogen, sends it into your gut.
• 2:08
  SPEAKER_00: Fiber is what binds to it and carries it out of the body.
• 2:12
  SPEAKER_00: With low fiber, more of the estrogen gets reabsorbed instead of leaving.
• 2:17
  SPEAKER_00: Now in perimenopause, more recirculating estrogen tends to show up as hot flashes, night sweats, and weight that doesn't move.
• 2:27
  SPEAKER_00: And for weight specifically, fiber does three things you can feel.
• 2:31
  SPEAKER_00: You stay full longer after meals, your blood sugar stops spiking and crashing, and your body gets better at switching between burning the food you just ate and burning what you've got stored or fat.
• 2:44
  SPEAKER_00: The last one has a name.
• 2:46
  SPEAKER_00: It's called metabolic flexibility.
• 2:48
  SPEAKER_00: It means that your body can run on either fuel from glucose or fat, and it switches smoothly between them.
• 2:56
  SPEAKER_00: If you lose that, then you're hungry every two hours no matter what you eat.
• 3:00
  SPEAKER_00: And you're not burning fat.
• 3:02
  SPEAKER_00: If you'd rather have the mechanism than the meal plan, that's what this whole channel is.
• 3:07
  SPEAKER_00: Subscribe and I'll keep explaining what's actually happening inside your body.
• 3:12
  SPEAKER_00: Now at the practical part.
• 3:13
  SPEAKER_00: There are a few reasons women end up this far behind, and I want to name them because you're probably one of them.
• 3:20
  SPEAKER_00: We all are.
• 3:21
  SPEAKER_00: The first is years of low carb or keto.
• 3:24
  SPEAKER_00: Almost every food with real fiber in it has carbohydrate attached.
• 3:28
  SPEAKER_00: So when you cut carbs hard, the fiber goes out the window with them, and the loss never gets mentioned.
• 3:35
  SPEAKER_00: Now bloating is the second one.
• 3:37
  SPEAKER_00: You tried this before.
• 3:38
  SPEAKER_00: You went from 10 grams to 30 grams in about two days and then felt terrible and reasonably concluded that fiber wasn't for you.
• 3:45
  SPEAKER_00: And then there's the fact that you were never handed a number.
• 3:49
  SPEAKER_00: Just eat more veggies, sure.
• 3:51
  SPEAKER_00: 30 grams never.
• 3:53
  SPEAKER_00: So here's how to do it without the bloating.
• 3:56
  SPEAKER_00: Add just three to five grams per day.
• 3:58
  SPEAKER_00: That's it.
• 3:59
  SPEAKER_00: Not 30 by Friday.
• 4:01
  SPEAKER_00: Three to five more than yesterday.
• 4:03
  SPEAKER_00: And hold it there until it feels normal and then go up again.
• 4:06
  SPEAKER_00: Getting to your target over four to six weeks works.
• 4:09
  SPEAKER_00: Getting there over four days usually doesn't work great.
• 4:13
  SPEAKER_00: Get it from whole foods first.
• 4:14
  SPEAKER_00: Vegetables, berries, seeds, legumes, and freshly ground flax or chia.
• 4:20
  SPEAKER_00: Now grinding matters with flax because otherwise the whole seeds just pass straight through.
• 4:24
  SPEAKER_00: Cook your vegetables at first.
• 4:26
  SPEAKER_00: Cooking produces far less bloating than raw when your gut isn't used to the volume yet.
• 4:31
  SPEAKER_00: You can move to raw later.
• 4:33
  SPEAKER_00: Be careful with beans and lentils specifically.
• 4:36
  SPEAKER_00: They're excellent and they're also where people often blow it.
• 4:40
  SPEAKER_00: Start at two tablespoons and work up to a quarter cup.
• 4:43
  SPEAKER_00: Don't start with a whole bowl.
• 4:45
  SPEAKER_00: And if you're still short after all that, organic psyllium husk fills the gap.
• 4:49
  SPEAKER_00: Now one more thing, and it sounds small, but take three to five slow breaths before you eat.
• 4:57
  SPEAKER_00: That shifts your body out of fight or flight and into the state where it actually digests.
• 5:02
  SPEAKER_00: Fiber lands very differently in a calm gut than one that's braced for stress.
• 5:07
  SPEAKER_00: Now, when does this stop being something to handle at home?
• 5:11
  SPEAKER_00: Give it eight weeks at target, not eight days.
• 5:14
  SPEAKER_00: If you're consistently hitting 25 to 35 grams, your bloating has settled, and nothing about your weight or your energy has moved, that's the point to bring in a doctor.
• 5:24
  SPEAKER_00: What I'd want at that visit is a fastening insulin level, a full thyroid panel, and a real look at what you're actually eating rather than what you think you're eating.
• 5:33
  SPEAKER_00: Because at that point, the fiber isn't the limiting factor anymore, and something else is.
• 5:38
  SPEAKER_00: Now, if the bloating never settles at all or it's getting worse instead of better, stop treating it as a fiber problem.
• 5:46
  SPEAKER_00: Persistent bloating needs a GYN exam first.
• 5:49
  SPEAKER_00: Now back to that GLP1 hormone.
• 5:51
  SPEAKER_00: You've got a system that makes its own GLP1 and it's been running on only about a third of the raw material that it needs.
• 5:59
  SPEAKER_00: You can't supplement your way out of that.
• 6:01
  SPEAKER_00: The bacteria don't want a capsule.
• 6:03
  SPEAKER_00: They want the 30 grams.
• 6:06
  SPEAKER_00: So let's feed them.
• 6:07
  SPEAKER_00: Now you've almost certainly seen the ads promising all of this in a patch or a pill sold as a natural version of Ozempic.
• 6:15
  SPEAKER_00: I made a whole video on what's actually inside of those because it isn't what the label says.
• 6:21
  SPEAKER_00: This video shows you the food that raises your own GLP1.
• 6:25
  SPEAKER_00: This next video shows you what's being sold as the shortcut.
• 6:30
  SPEAKER_00: Go watch that one next.
• 6:31
  SPEAKER_00: I'll see you there.