Gut Bacteria & GLP-1: The Weight Loss Connection

and it will help with fat storage , or getting rid of the fat that's being stored . Probiotics are the good bacteria . They are beneficial live bacteria that restore the gut balance and enhance your metabolic health . Studies show that rich probiotics reduces your inflammation , improves insulin sensitivity and aids in weight loss . Best sources are yogurt with cultures ,

so not just junky yogurt , the good yogurt with probiotics kefir , fermented milk , sauerkraut and kimchi , miso , kombucha and supplements . Now , make sure that you don't have a low FODMAP , you know , um , or antihistamine that can also cause a histamine response within the body .

Now , metabolic benefits of probiotics , if they're done properly , is one that enhance the gut barrier , like I had said , leaky gut and inflammation . So you're increasing the GLP-1 secretion by helping control appetite and blood sugar .

We can do this , you can do this , okay , so you're doing that and then you are increasing and regulating your fat metabolism by um having less and less fat accumulation , right ? So , um , when you do that , your body is able to store more , so then it's able to take in consideration what it wants to have in there .

Then probiotics , um , are a good source , like or prebiotics . So prebiotics think before the probiotic are garlic , asparagus , beans , bananas , apples , flaxseed , chia seeds , oats , whole foods Think about the bigger the whole foods , the better it is for your body .

Lentils , beans , chickpeas , I could go on and on . You know . Better for digestion , better for you . Trust me , it's going to be better in the long run , okay , and it'll be beneficial for your body .

Uh , movement , of course they'll also be a factor , um , but you know the benefits are when you boost your short chain fatty acids , your like butyrate and enhances the metabolism with the foods you put in your body , you reduce the inflammation , you increase the gut lining , you help stimulate and regulate blood sugar and you regulate the hunger hormones , leptin and

ghrelin and you regulate the rest of the body so that becomes in balance . It takes effort , it takes time and you have to reduce the processed foods , increase more fiber intake . This inflammation causes sluggishness , slows down the metabolism , slows down your body . Every time someone asks me why is it going on ?

It's most of the time it's probably because there's some sort of inflammatory response , usually food-related or environmentally related . Ultra-processed foods . Increased fiber for better gut health .

Foods that are beneficial for that in fiber-wise always like leafy greens , crucifix vegetables like broccoli , brussels sprouts If it doesn't upset your stomach , you can always boil it or steam it Whole grains , oats , quinoa , brown rice , nuts and seeds . Legumes . Metabolic benefits of fiber reduce insulin resistance . Enhance gut bacteria .

Diversify Now , slowing your glucose absorption . Stabilize your energy Like don't eat sugar as your first choice and think about what you're putting into your body . Think about what you are doing for yourself . Now , practice mindful eating . I talk about mindfulness in my office and stuff is mindfully integrative . You know , be mindful in everything that you do .

Enhance your digestion and your gut health . What does that mean ? Begin in the brain . Think about why you were distracted on everything that you do . Enhance your digestion and your gut health . What does that mean ? Begin in the brain . Think about why you were distracted . You know , don't be distracted when you're eating . Think about trying

to eat 30 bites . Uh , like bite , so you want to chew 30 times one , one piece , because that actually can contribute to nutrient absorption . You know you have plenty of microbes , microbiome and probiotics in the mouth and the enzymes breaking it down , those digestive enzymes .

And if you don't give it a chance to help break it down , your body's not going to get the nutrients that it needs and you're going to have an irregularity of , you know , the gut flora . So slow down , chew thoroughly , give yourself about 15 to 20 chews per bite , if you can , for real , proper digestion Signals help release those digestive enzymes .

There's a lot of individuals that I have to , you know , order digestive enzymes because they're not slowing down . Their levels of anxiety and dysregulation are so high they don't slow down . I can't say much . I've also had this myself where I was just in general , very hyper and had ADD . You know I had to learn to slow down .

Slow down , um , reduce your stress while you're eating . Would recommend , you know , not having too many distractions . You know , try to just eat your meal as much as you can as possible . I know you all have families , life , work .

Do what you can see if you can activate more of that parasympathetic , that rest and digest , you know , and avoid eating in front of screens . Try not to do it during your work . Try not to watch too much TV when you're eating , because you will eat more . Trust me , I've done it too and then hydrate , hydrate .

You can hear it on my voice I need a little bit more water , so I'm going to get some . That right now , as we're talking , I need to get some water , because I need to hydrate as I'm talking and discussing . Sipping water between meals keeps digestion optimal .

So I always tell people if you want to know how to hydrate , get yourself a water bottle with a straw , put different ones in different parts of your office , your work , around your house and just keep drinking . You know , just get yourself in the habit of drinking water until you're satisfied .

Drink water first so that you're not eating out of hunger Usually it's because you're actually

need to be hydrated and then and eat until when you're satisfied . Don't overeat , don't overstuff , don't . There's no need . You know that burdens your body and it makes you feel full and then you'd feel kind of like worse later on and tired , and then you actually may not metabolize all of your things .

Now , of course , one of the main key takeaways is managing your stress and getting quality sleep for your healthier gut . Chronic stress and poor sleep can disrupt the gut biome . The cortisol levels negatively impact your body when you stress . Reduce , meaning you do things like deep breathing , meditation , daily movement . You'd be so surprised as it can help you .

It'd be as small as just doing a walk , it could be deep breathing , it could help with your microbiome diversity . Now , limit the amount of alcohol and caffeine , I would say . Over the age of 35 , I would recommend less amount of alcohol . Your liver doesn't really want it and your hormones don't like it , especially for women .

Caffeine , you know , try to stop around 12 or 1 if you're going to bed in the evening , or at least six hours before bed . And how do you optimize your sleep

? Now you're going to have plenty of podcasts that I have on sleep hygiene and best ways to get your environment to that . But consistent schedule between six to nine hours of sleep . Create a good environment .

You know where it's cool , it's dark and you have a good quality of melatonin to be upticked and avoid heavy meals , caffeine and things of like high impact before bed More relaxation so that it will help with improvement in digestion and in your glucose . And not to do too much screen time less of the blue light , more of the dimming .

They kind of get you into that mindset . So you know , really prioritize pre and probiotics , whole foods , natural foods , cut down the processed stuff as much as you can . Environmental toxins within your body , within the environments . You know , try to avoiding a lot of that .

You know the gunk um and then see where you are in the mindful eating and stress management . How can you enhance your digestion , digest and um , rest and digest and then prioritizing the sleep and how do you hydrate each and every day ? You know , take it into consideration and that's pretty important .

See you on the next lesson .