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**YouTube Show Notes: Week 55 - How Food Can Help You Reignite Your Natural GLP-1** In this episode, we explore how specific dietary choices can support your body’s ability to naturally produce and respond to GLP-1—a hormone that helps regulate appetite, blood sugar, and digestion. If you're on a GLP-1 medication or planning to wean off one, understanding how food can reinforce your body’s natural signals is crucial. Here’s what’s covered: 🌱 **Fiber First** Dietary fiber is essential for gut health and plays a major role in GLP-1 sensitivity. From oats and legumes to pears and leafy greens, fiber-rich foods slow digestion, feed beneficial gut bacteria, and prevent glucose spikes. Learn why a “5-gram fiber rule” might be a smart move when choosing carbs. 🍞 **Whole vs. Refined Carbs** Not all carbs are equal. Whole grains, brown rice, and sweet potatoes digest slowly and keep blood sugar stable, while refined carbs—like white bread, cookies, and sugary cereals—lead to rapid spikes and crashes. We discuss how whole carbs support gut health and hormone balance. 🥶 **Resistant Starches** Cold rice, pasta, and potatoes aren’t just leftovers—they’re powerful tools for GLP-1 support. When certain starchy foods are cooked and cooled, they become “resistant starches” that help reduce blood sugar spikes and feed beneficial bacteria. Even reheated, they retain some of their benefits. 🥬 **Fermented Foods** Yogurt with live cultures, kefir, sauerkraut, kimchi, and kombucha introduce helpful probiotics into your gut. These fermented foods don’t produce GLP-1 directly, but they improve your body’s sensitivity to it—enhancing digestion, reducing inflammation, and restoring microbial balance. ⏰ **Intermittent Fasting** A daily eating window, such as 16/8, gives your body time to burn existing glucose and fat stores. Fasting also reduces hormonal “noise,” helping signals like fullness (leptin) and hunger (ghrelin) work more effectively. It's a powerful way to support both GLP-1 and insulin sensitivity. 🍽️ **Small Steps Toward Food Awareness** The goal isn't perfection—it’s awareness. Eating less processed food, understanding how food affects your hormones, and choosing whole ingredients over ultra-processed snacks can help you feel better, reduce inflammation, and take control of your long-term health. 💬 Tune in for practical swaps, science-backed insights, and empowering ideas to help you on your journey. Your health isn't defined by what you eat on holidays—it’s shaped by what you do every day. \#GLP1 #HealthyEating #FiberFoods #GutHealth #ResistantStarch #IntermittentFasting #GLP1Diet #WeightLossJourney #WholeCarbs #FoodForHormones #SmallStepsToHealth
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The truth about why almost all weight loss diets fail in the long run, based on the REAL science the industry keeps a secret 🤫 P.s. I actually cite my sources when I make a claim, just look below 👇☺️ For scientifically backed training programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team 🥇 are available on www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/ —————————————————————————————— Some of my favourite papers that this video's based on: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/ https://www.ncbi.nlm.nih.gov/pubmed/27136388 https://www.dishlab.org/pubs/2013%20Compass.pdf https://www.ncbi.nlm.nih.gov/pubmed/12079865 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/ https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/pdf/nihms781437.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes https://www.researchgate.net/publication/230761540_Ghrelin_in_Obesity_Physiological_and_Pharmacological_Considerations https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/ https://reader.elsevier.com/reader/sd/pii/S1550413118301190?token=268E5E794F264E3B6852099FCB6CBD192F3F8F184C17E3DA8210CAFE103886F613AC6C2E2F06C72199B8C4B0B6757F86 https://reader.elsevier.com/reader/sd/pii/S2212877815000605?token=7E0E3FD3DB229F781C5EA6D4E43F0378844A1EFCAAA826AA595042D07CDED7DA86DAA232488DB89A95DFB56F9639A78C https://www.researchgate.net/publication/11348112_Plasma_Ghrelin_Levels_after_Diet-Induced_Weight_Loss_or_Gastric_Bypass_Surgery https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/pdf/nihms844660.pdf https://wesfiles.wesleyan.edu/courses/PSYC-317-jwellman/Week%203%20-%20Cortisol/Epel%20et%20al.,%202001.pdf https://www.jneurosci.org/content/jneuro/30/48/16399.full.pdf https://www.nature.com/articles/ijo2009138.pdf http://www.psy.vanderbilt.edu/faculty/Zalddh/ZaldLab/resources/Publications/rmp10app.pdf https://www.researchgate.net/publication/269190972_Differential_Attention_to_Food_Images_in_Sated_and_Deprived_Subjects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdf https://www.academia.edu/31354515/Fasting_for_24h_improves_nasal_chemosensory_performance_and_food_palatability_in_a_related_manner https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/#bib17 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564212/pdf/nihms435831.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174765/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdf https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7 https://www.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2797708/pdf/nihms159520.pdf https://www.nejm.org/doi/pdf/10.1056/NEJM199503093321001?articleTools=true https://www.academia.edu/4737899/Greater_than_predicted_decrease_in_energy_expenditure_during_exercise_after_body_weight_loss_in_obese_men https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2012.34 https://www.cambridge.org/core/services/aop-cambridge-core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/pdf/ijem-15-03-13249.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839290/ This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) #science #diet #weightloss
Weight Loss Gummies
The ketogenic diet has gained popularity in recent years as a way to promote weight loss, improve energy levels, and support overall health. By restricting carbohydrates and increasing fat intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. While following a strict keto diet can be effective, many people struggle to maintain the necessary balance of macros. This is where Keto Plus Gummies come in, offering enhanced support for ketosis in a convenient and delicious gummy form.
What are Keto Plus Gummies?
Keto Plus Gummies are a dietary supplement designed to support ketosis and help users achieve their health and weight loss goals. Each gummy is formulated with a precise blend of ingredients, including exogenous ketones, MCT oil, and electrolytes. These ingredients work together to promote fat burning, increase energy levels, and support overall well-being. Unlike traditional keto supplements in pill form, Keto Plus Gummies are easy to take on the go and can be enjoyed as a tasty treat.
One of the key ingredients in Keto Plus Gummies is exogenous ketones. These ketones are derived from sources outside the body and can help jumpstart ketosis, even if you haven’t strictly adhered to a keto diet. By providing the body with an additional source of ketones, Keto Plus Gummies can help accelerate fat burning and increase energy levels. This can be especially helpful for individuals who are just starting their keto journey or those looking to break through a weight loss plateau.
How do Keto Plus Gummies work?
When you consume Keto Plus Gummies, the exogenous ketones in the formula are quickly absorbed into the bloodstream. These ketones can then be used by the body as a source of energy, helping to promote ketosis and fat burning. In addition to exogenous ketones, Keto Plus Gummies also contain MCT oil, a type of fat that is easily converted into ketones by the liver. This can further enhance the effects of ketosis and help you stay energized throughout the day.
Another important aspect of Keto Plus Gummies is their electrolyte content. When you restrict carbohydrates on a keto diet, your body excretes more water and electrolytes, which can lead to dehydration and imbalances. By including electrolytes in the formula, Keto Plus Gummies help support hydration, muscle function, and overall wellness. This can be especially beneficial during the initial stages of ketosis, when your body is adapting to using fat for fuel.
Benefits of Keto Plus Gummies
There are several key benefits to incorporating Keto Plus Gummies into your keto lifestyle. First and foremost, these gummies can help support ketosis and fat burning, making it easier to reach your weight loss goals. By providing your body with exogenous ketones and MCT oil, Keto Plus Gummies can help increase energy levels and reduce feelings of fatigue commonly associated with carb restriction.
In addition to promoting ketosis, Keto Plus Gummies also offer the convenience of a grab-and-go snack. Whether you’re on the go, at work, or at the gym, these gummies are easy to take with you wherever you need a quick energy boost. Plus, their delicious flavor makes them a satisfying treat that can help curb cravings for sugary snacks. With Keto Plus Gummies, you can stay on track with your keto diet without feeling deprived or restricted.
Are there any side effects of Keto Plus Gummies?
As with any dietary supplement, it’s important to be aware of potential side effects when taking Keto Plus Gummies. While the ingredients in these gummies are generally considered safe for most people, some individuals may experience digestive issues such as bloating, gas, or diarrhea. This is typically due to the MCT oil content in the gummies, which can cause gastrointestinal upset in sensitive individuals.
If you experience any adverse reactions while taking Keto Plus Gummies, it’s best to discontinue use and consult with a healthcare professional. Additionally, if you have any underlying health conditions or are taking medication, it’s important to speak with your doctor before starting any new supplement regimen. By being proactive and mindful of your body’s response to Keto Plus Gummies, you can enjoy the benefits of enhanced support for ketosis while minimizing the risk of any potential side effects.
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Healthy Weight Loss Program By Amanda Hamilton
Ein gesunder Lebensstil und die richtige Ernährung spielen eine entscheidende Rolle beim Abnehmen. Der ideale Ernährungsplan für nachhaltiges Abnehmen berücksichtigt nicht nur das Ziel, Gewicht zu verlieren, sondern auch die langfristige Gesundheit und das Wohlbefinden.
Die Bedeutung einer ausgewogenen Ernährung
Eine ausgewogene Ernährung ist der Schlüssel zum nachhaltigen Abnehmen. Diese sollte alle wichtigen Nährstoffe wie Proteine, Kohlenhydrate, Fette, Vitamine und Mineralien in der richtigen Menge enthalten. Auf diese Weise wird sichergestellt, dass der Körper optimal funktioniert und genug Energie für den Alltag hat.
Außerdem fördert eine ausgewogene Ernährung die Fettverbrennung und den Stoffwechsel, was wiederum zu einem langfristigen Gewichtsverlust führt. Durch die richtige Ernährung können auch Heißhungerattacken vermieden werden, was das Abnehmen erleichtert.
Es ist wichtig, auf eine Vielzahl von Lebensmitteln zu setzen, darunter Obst, Gemüse, Vollkornprodukte, mageres Fleisch, Fisch, Hülsenfrüchte und gesunde Fette. Eine abwechslungsreiche Ernährung sorgt dafür, dass dem Körper alle benötigten Nährstoffe zugeführt werden.
Der Einfluss von Bewegung auf das Abnehmen
Neben der richtigen Ernährung ist auch regelmäßige körperliche Aktivität entscheidend für nachhaltiges Abnehmen. Sport und Bewegung helfen, Kalorien zu verbrennen, die Muskulatur aufzubauen und den Stoffwechsel anzukurbeln. Dadurch wird nicht nur das Gewicht reduziert, sondern auch die körperliche Fitness verbessert.
Es ist ratsam, sowohl Ausdauertraining als auch Krafttraining in den Trainingsplan zu integrieren. Ausdauersportarten wie Laufen, Schwimmen oder Radfahren verbessern die Kondition und fördern die Fettverbrennung. Krafttraining hingegen stärkt die Muskeln und trägt dazu bei, den Grundumsatz zu erhöhen.
Um langfristig abzunehmen, ist es wichtig, regelmäßig Sport zu treiben und sich zu bewegen. Selbst kleine Veränderungen im Alltag wie Treppensteigen, Spazierengehen oder Fahrradfahren können einen positiven Einfluss auf das Gewicht haben.
Die Rolle von Wasser beim Abnehmen
Wasser spielt eine entscheidende Rolle beim Abnehmen und der Gewichtsreduktion. Es hilft nicht nur dabei, Giftstoffe aus dem Körper zu spülen und den Stoffwechsel zu verbessern, sondern auch ein Sättigungsgefühl herzustellen. Oftmals wird Durst fälschlicherweise als Hunger interpretiert, was zu übermäßigem Essen führen kann.
Experten empfehlen, täglich mindestens zwei bis drei Liter Wasser zu trinken, um den Körper ausreichend zu hydrieren und den Abnehmprozess zu unterstützen. Das Trinken von Wasser vor den Mahlzeiten kann zudem dazu beitragen, das Sättigungsgefühl zu steigern und die Kalorienzufuhr zu reduzieren.
Um das Abnehmen zu erleichtern, kann auch der Verzehr von wasserreichen Lebensmitteln wie Gurken, Tomaten, Melonen oder Zitrusfrüchten helfen. Diese sind nicht nur kalorienarm, sondern sorgen auch für eine ausreichende Flüssigkeitszufuhr.
Tipps für eine nachhaltige Ernährungsumstellung
Um langfristig abzunehmen und das Wunschgewicht zu halten, ist eine nachhaltige Ernährungsumstellung unerlässlich. Statt radikaler Diäten oder kurzfristiger Lösungen geht es darum, langfristige Gewohnheiten und eine ausgewogene Ernährung zu etablieren.
Es ist wichtig, sich Zeit zu geben und realistische Ziele zu setzen. Kleine Schritte und Veränderungen im Alltag können langfristig zu großen Erfolgen führen. Dabei ist es hilfreich, ein Ernährungstagebuch zu führen und das Essverhalten zu reflektieren.
Auch das Bewusstsein für die eigenen Bedürfnisse und Signale des Körpers ist entscheidend. Sich bewusst zu ernähren, auf Hunger- und Sättigungssignale zu achten und emotionalen Stress nicht mit Essen zu kompensieren, trägt dazu bei, einen gesunden Umgang mit Nahrungsmitteln zu entwickeln.
Der langfristige Erfolg beim Abnehmen
Abnehmen ist ein Prozess, der Zeit, Geduld und Disziplin erfordert. Durch die Kombination einer ausgewogenen Ernährung, regelmäßiger Bewegung, ausreichender Flüssigkeitszufuhr und einer nachhaltigen Ernährungsumstellung kann langfristiger Erfolg erzielt werden.
Es ist wichtig, auf den eigenen Körper zu hören, auf individuelle Bedürfnisse einzugehen und sich nicht von kurzfristigen Erfolgen oder Rückschlägen entmutigen zu lassen. Abnehmen ist keine schnelle Lösung, sondern ein langfristiger Prozess, der eine gesunde Einstellung zur Ernährung und zum Körper erfordert.
Indem man sich Zeit nimmt, Geduld übt und auf eine gesunde und ausgewogene Ernährung setzt, kann nachhaltiges Abnehmen gelingen und das Wohlbefinden langfristig verbessert werden.
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How To Start A Modified Keto Diet Success Guaranteed
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