10 Foods That Naturally Boost GLP-1 & Quiet Food Noise

If you’re constantly thinking about food, battling afternoon cravings, or struggling to feel satisfied after eating, your fullness hormones may be an important part of the conversation. In this solo episode, Dr. Mindy breaks down the foods that can support your body’s natural GLP-1 production and explains how fiber, protein, resistant starch, fermented foods, and omega-3-rich foods influence satiety. You’ll learn practical ways to build meals that help you feel fuller longer, support your gut microbiome, and work with your body’s natural appetite signals. Resources Mentioned Qualia Magnesium+, use code MINDY for 15% off https://www.qualialife.com/mindyReset Academy https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academyWise Goat Organics Fermented Foods, use code MINDY for 20% off https://wisegoatorganics.com/shop-full-width/?af=drmindyEat Like a Girl https://hayhs.com/elag_pp_hc_azFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep366 https://www.drmindypelz.com/ep366 Connect with Dr. Mindy: Join Reset Academy https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academyWatch the episodes on YouTube https://www.youtube.com/@DrMindyPelz?sub_confirmation=1Follow Dr. Mindy on Instagram https://www.instagram.com/dr.mindypelz/Subscribe to Dr. Mindy’s newsletter https://www.drmindypelz.com/ Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Mindy Pelz?

  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 is 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.

• 0:43Mindy Pelz?

  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 resetacademy.drmindypelz.com.

• 1:24Mindy Pelz?

  That's resetacademy.drmindypelz.com. I can't wait to see you there.

• 1:33Mindy Pelz?

  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.

• 1:56Mindy Pelz?

  So many people have that mental chatter that is constantly reminding them of the food in the refrigerator and in the pantry. I know it's many of us have this. We get the 3:00 PM crash where we go reaching for something to pick us up. Or maybe we're watching our friends who are on the new weight loss drugs and we're contemplating spending $1,000 a month to get the result we see our friends having. I got a study to share with you. It's a 2026 study in the frontiers of endocrinology that looked at 10 foods that will do the same thing as these weight loss drugs do.

• 2:39Mindy Pelz?

  And these foods are all under a dollar. So check this out. These were not rare biohacks. This is not expensive living. This is your own physiology. And in this video, I want to break down what this meta-analysis looked at. Because they looked at over 1,000 people and how these 10 foods interacted with these 1,000 people. And then they looked at how do we make our own GLP-1 hormone? So we can stop the food noise? So we don't have to waste our money on expensive pharmaceuticals? So we don't have to lose muscle?

• 3:24Mindy Pelz?

  This is what I want to teach you in this video. So grab a pen and paper, because this is juicy information that will not only help you lose weight, not only stop the food noise, but is going to save you a tremendous amount of money. Let's dive in. So first, if you haven't heard this, I want to be the first one to tell you, you make GLP-1 hormone. So I'm assuming if you're watching this video, you may be having some of this food noise that has become such a popular statement for us all to talk about. And personally, I'm very excited that this is bubbling up to the surface.

• 4:09Mindy Pelz?

  That we're really, when we bring things like the mental chatter around food to the surface and we make it culturally acceptable, then we can actually start to heal it. You can't heal what is in silence. So when we first approach these foods, as I break them down for you, I want you to understand that you have cells inside your intestinal tract called L cells. And these cells respond to nutrients. They respond to bile acids. And they respond to microbial byproducts.

• 4:53Mindy Pelz?

  I know, that sounds like super high level. But I'm going to make this very simple for you. When you eat specific foods, especially these 10 I'm about to unpack for you, you stimulate these L cells. You signal to these L cells to make more GLP-1 hormone. It's equivalent to a shot, except it's coming in the form of food. Now, where those two separate, and I want to be very clear, is that when you eat these foods, you're getting a small dose of GLP-1

• 5:35Mindy Pelz?

  that will suppress hunger for a specific period of time. When you take the medication, you are leaving your GLP-1 hormone going at a level all day long that physiologically, we were not designed to endure. So knowing these foods, when you get hungry, when the food noise kicks in, if you go to these foods, then what will happen is you will, it will be like giving yourself a shot, but you're not keeping the hormone at high levels in this unnatural state forever and ever. Okay, second thing that this meta-analysis found

• 6:18Mindy Pelz?

  is that dextrin-type fibers, I'm going to explain this in a moment, raised GLP-1 hormone in four out of the eight trials they looked at. And along with that, it raised the level of fullness. So you, when we eat food, this is going to blow your mind. When we eat food, we don't always get the signal of fullness. Why do we not always get the signal of fullness? Because not every single food that you eat triggers these L cells to start to make GLP-1 hormone. So it becomes a game of strategy.

• 7:02Mindy Pelz?

  I've talked about this so much here on my channel, that weight loss is a strategy. It's not a discipline. It's not white knuckling it. It's not calorie restriction. It's actually knowing which one of the foods to pull out to make your own GLP-1 hormone. Next thing I want to say about this study is that certain fibers, specifically a fiber known as beta-glucan fiber, which is found in oats. So here we go. Number one food of these 10 is oats. Can slow down digestion. So think about what a lot of people say with these GLP-1 drugs.

• 7:47Mindy Pelz?

  Is they say that I just stay full all day. And a large piece of that is not just because it stimulated a hormone, but these weight loss drugs actually slow down gastric emptying. But when you eat oats, specifically for breakfast, we're going to talk about this in a moment. You, this has a beta-glucan fiber in it. It is a viscous gel-forming fiber. And it will slow gastric emptying, very similar to the weight loss drugs. Another one, this is going to be my second food that I'm going to give you. It's kind of a bizarre food. It's called chia seeds.

• 8:29Mindy Pelz?

  And I'm going to show you how you can mix all these foods together and put them in a meal. But if you look, you could even put chia seeds on top of oats. And now you have this beta-glucan fiber that slows gastric emptying. When you slow gastric emptying, what ends up happening is you stay full longer. So I can have a bowl of cereal in the morning that doesn't have beta-glucan fiber in it. Or I could have a bowl of oatmeal that I maybe throw in some berries, extra fiber. I throw in some chia seeds.

• 9:10Mindy Pelz?

  And those two breakfasts are going to have a vastly different experience on my hunger hormones. So I want you to start thinking about eating to stimulate this fullness hormone. This hormone, this GLP-1 hormone that has become the hero of the weight loss movement. And it doesn't have to just come in a shot. Next thing this study proved is that protein works on the same biological pathway as the GLP-1 injection.

• 9:49Mindy Pelz?

  So when we look at a high carb, high fat breakfast, and we compare that to a high protein breakfast, protein directly raises GLP-1 hormone. It goes right into that biological pathway.

• 10:10Mindy Pelz?

  It also will raise a hormone called PYY, which is your fullness hormone. So think of your chemistry as you do one action and it stimulates another action, which stimulates another action. So when I eat protein, what it does is it starts to stimulate GLP-1 hormone and it stimulates PYY, which then stimulates the brain and tells the brain it's full. Or same time of breakfast. Different qualities. One is high carbohydrates, high fat. So even like a donut or a pastry in the morning,

• 10:54Mindy Pelz?

  that is not going to have any effect on your fullness hormones. Eggs in the morning can be an incredible, this is one of the 10. Eggs are incredible for stimulating the satiety-fullness pathway. So when you're eating, there's such a tendency to eat for your taste buds. If you are this deep into my video here, I really want you to start eating for fullness. Eat to tell your brain it's full. When you have that intention, protein becomes such a powerful way of approaching a meal because now you're going to get that long-term benefit.

• 11:39Mindy Pelz?

  Okay. Next thing I want to say is that why does this matter more than ever? Well, one of the dark sides of these weight loss drugs is that on average, when people get off the drugs, they are at, they gain back about a pound and they say 1.8 pounds in a month. That's 0.8 kilograms. So the minute you get off these drugs, you did not fix why your body isn't making enough of this hormone. So if you're watching this video and you are on these weight loss drugs, this, these are the 10 foods that you want to be eating

• 12:22Mindy Pelz?

  so that you can stimulate your own natural production of these hormones. It's going to be a beautiful way for you to get off the drugs so that you can start to feel full on your own and the food noise goes down. The medication doesn't teach your body anything. These foods do. Now, mistakes that people make when they're approaching these 10 foods is they think fiber is just like something that you do to improve your digestion so you don't end up being constipated. I will hope in this video, I hope in all the videos that I do on fiber,

• 13:06Mindy Pelz?

  that we are rebranding fiber for you. Fiber feeds microbes. Microbes make you hormones. They make you neurotransmitters. They boost your immune system. These little bacteria in your gut are just screaming for you to eat more fiber. What the science says is it takes about, it's about 30 grams of fiber a day. So if you're like hearing this, me talk about fiber and you're like, well, my digestion is great. This is not a conversation about digestion. This is a conversation about are you giving these microbes what they want

• 13:48Mindy Pelz?

  so that you can start to make these hormones that now Big Pharma is starting to supplement in. There is a large belief that the reason these drugs are working so well is because we have not been eating enough fiber. So one check in your brain is, am I having 30 grams of fiber a day? Okay. Second mistake that people make in this day and age when it comes to weight loss is this idea that I can take a medication and I don't need to look at my lifestyle. Now, those of you who have been coming to my channel over and over again, I can't, I can't even fathom that that would be you

• 14:32Mindy Pelz?

  because I have been teaching you lifestyle tools here for over 10 years. But I just want to make sure that if you are on this medication, that you understand that it was a pharmacological change that has happened in your body, not a physiological change. Only food and other lifestyle tools can give you the physiological change. And I want to again, help you think for yourself because any medication you go on is not meant to be a whole plan. Whether it's blood pressure medication, cholesterol medication,

• 15:14Mindy Pelz?

  weight loss medication, those are meant to be Band-Aids while you work on your lifestyle. And many people find that when they start working on their lifestyle, eventually they can get off those medications. Now, getting off medication is a relationship between you and your doctor. So I'm not telling you to get off of it. I'm telling you that if your doctor put you on a medication, the question I always used to ask my patients is what's your lifestyle plan that goes along with that medication? Which is why these 10 foods become really important. Now, the other thing I want to bring to your attention

• 15:56Mindy Pelz?

  is that it's really expensive, $1,000 a month for these medications. So there are a lot of things that you can be doing that cost a lot less as I go through each one of these foods. And keep in mind, those of you that are snackers, that when we snack all day long, we keep our blood sugar up. And this makes it very difficult for our bodies to go into a fasted state, which I teach a lot here. But snacking also keeps the food noise high. So when, if you are a snacker, and put in the comments if you are, if you are a snacker, I just want to remind you

• 16:40Mindy Pelz?

  that snacking on these 10 foods is a better choice than reaching for some chips. Okay. Here are the five things I want you to think about when you are looking at creating a plan around these GLP-1 hormone raising foods. First, I want you, every time you snack, to think about a snack that is built, has, or has lots of fiber in it. So apples and cabbage. These are two foods that have fermentable fibers. When we eat apples and cabbage and it goes down into our gut,

• 17:24Mindy Pelz?

  our gut bacteria turns them into short-chain fatty acids. You may have heard of those as SCFAs. And these short-chain fatty acids will talk directly to the L-cells and tell the L-cells to make more GLP-1 hormone. So this is the exact fermentation pathway that the study looked at. The study said which specific fibers is going to activate these L-cells. And apples and cabbage are two of the most important. Now, why is that?

• 18:06Mindy Pelz?

  So the pectin is in the apples. So, and all kinds of apples are fine. I know in the low glycemic world, we got really obsessed with green apples. But open up your apple brain and any kind of apple is really going to make an impact on your own GLP-1 production. And cabbage is the same process. I can tell you, when I was a kid, my mom used to take red cabbage and she would cut it up into little chunks and put some yummy salt and seasoning on the top. And when my sister and I were watching a TV show, she would put that in front of us and we would eat red cabbage all day long.

• 18:51Mindy Pelz?

  My mom was definitely a woman ahead of her time. She didn't know about GLP-1 hormone back then. But it's, what we now know is that cabbage has this fermentable fiber in it that will stimulate the L-cells. Step number two. Now, this one is really important because it's a fascinating new way to look at some starches like potatoes. So step number two is you want to cool your starch before you eat it. What that means is that you cook some potatoes, red potatoes, white potatoes, any potatoes, and you don't eat them warm. You put them in the refrigerator.

• 19:34Mindy Pelz?

  I've heard some people cool them down in the freezer and then they serve them. But what happens with these potato, cooled potatoes is it turns this, your, the starch inside that potato into a resistant starch. And resistant starch was one of the fibers that they tested in this study I have brought to you, the very first study that I said to you, the Frontiers and Endocrinology Study. So when you cool potatoes, you, you create this digestive enzyme that goes into the small intestine and stimulates the L-cells once again. So we've got our oats, we've got our chia seeds,

• 20:20Mindy Pelz?

  we've got our apples, we've got our cabbage, and now we have our potatoes. I'm going to throw one other one in there with the resistant starch. And that is lentils. So I love to add lentils to my salads because lentils are incredible for making sure, they're yummy for starters, they have tons of protein, they have a great amino acid profile. But they are a resistant starch that will feed your microbes and support more GLP-1 hormone production. Okay. Step number three. I want you to start thinking about anchoring every breakfast with a protein.

• 21:03Mindy Pelz?

  So I'm a huge, huge fan of eggs. Eggs are packed with so many nutrients. One of the greatest things that eggs have is that they have choline in it. And choline is incredible for the brain. So you could do eggs every morning. You could do Greek yogurt. It's another phenomenal protein. Protein with all the mac, of all the macros is going to kill your hunger the most, even more than fat. So if you open up your eating window in the morning and you don't have protein in there, you just have carbohydrates, you are going to be hungry within two hours.

• 21:48Mindy Pelz?

  But if we can anchor that first meal with protein, whether it's eggs, Greek yogurt is another great solution. Something cottage cheese, I do a lot of cottage cheese in the morning. That will absolutely start to kill your hunger. If you supplement with only one ingredient, my vote is that you supplement with magnesium. It's literally the most important mineral on earth for human health. And I think a lot of us think about it just for sleep. But magnesium has so much more power for you than just that. It supports heart health, bone health, muscle tissue, mood, you name it.

• 22:32Mindy Pelz?

  Magnesium is truly a gift to a stressed out body. But the magnesium you're taking, yeah, this is where it gets a little complicated. You gotta look at the label. It's likely it's just one or two forms of magnesium. And some of these forms aren't even really bioavailable. That's why Qualia Magnesium Plus is hands down the most comprehensive magnesium supplement ever made. It has 10 complementary forms of magnesium. Yes, 10. So you don't have to figure out like, which one do I need for sleep? Which one do I need for stress recovery? It's all in this one supplement.

• 23:16Mindy Pelz?

  Plus, they added 70 trace minerals. And it's now clinically tested. So here's the cool thing about this supplement. Just two capsules a day. I take, honestly, I take mine at night. And you're getting the most diverse bioavailable version of magnesium supplement I personally have ever seen. So head on over to qualialife.com/mindy. They're giving our community up to 15% off if you use the code Mindy. Yay, thank you, Qualia. And all of their supplements are backed by their 100 day guarantee.

• 23:59Mindy Pelz?

  So that's Qualia Magnesium Plus, code Mindy, at qualialife.com/mindy. Enjoy. Step number four. I want you to add into one meal that you eat, it could be earlier in the day, would be good, is a fermented food. The reason I love a fermented food is it has so many incredible things. But this could be something as easy as putting some sauerkraut next to your scrambled eggs. Now, I'm a sauerkraut lover. And one of my favorite sauerkrauts comes from Wise Goat.

• 24:44Mindy Pelz?

  They're an artisan sauerkraut maker. I will leave discount codes and ways you can order this. But this one's called Krautchi. And what I also know is that when we look at kimchi, that it has certain spices in it that speeds up your metabolism. So when you're going to make a breakfast, if we can put some scrambled eggs, I often will put a little bit of microgreens with it. And then put some sauerkraut. Again, we have now not only got our protein, but we have our fermented foods. Fermented foods feeds those same bacteria

• 25:27Mindy Pelz?

  that help the whole process of making more GLP-1. So we've got oats, we've got chia seeds, we've got apples, we've got cabbage, we've got cooled potatoes, we've got eggs, we've got plain Greek yogurt. Now we have sauerkraut. Within the same step, I want you also to think about omega-3s, increasing your omega-3s. I recently here on this channel, we did a sardine fast. We also did it in my Reset Academy. And I was blown away at the results people got. Why do they get such great results?

• 26:06Mindy Pelz?

  And a large reason was because sardines are high in omega-3s. So many of us need to bring our omega-3 intake up. Ultra-processed foods are going to increase omega-6s. In order to stop gaining weight, we need omega-3s and omega-6s to be in a one to one ratio. So what sardines do is they have protein, which we've already discussed here, why protein's so good. But they also are rich in omega-3s. So when we went through this sardine fast, the food noise went down, people's energy went up,

• 26:50Mindy Pelz?

  their mental clarity went through the roof, and they lost weight just from going into a sardine fast for three days. There are videos I've done on this. I will leave them linked in the below, so you can look at that. But there is something magic about the sardine when it comes to the food noise because of what it does to these hormones that we are talking about. Okay, number five is the fifth step I want you to think about doing is I want you to start making oatmeal. Now, I gotta tell you a funny story because when I was in clinical practice and I would have people do food logs, I didn't understand at that point why everybody had oatmeal for breakfast.

• 27:35Mindy Pelz?

  And I know oatmeal as instant oatmeal. And I want to tell you that we're not talking about instant oatmeal. We're not talking about sugar laden oatmeal. We're not talking about that oatmeal that you break open out of a little packet and pour it in and add hot water. We are talking about oats that you have that don't have any sugar in it that you have to make on your stove. That is the best type of oatmeal. So in this fifth step, I want you to really think about making oatmeal for breakfast. Remember, it's got that gel-like substance in it that is going to help slow down gastric emptying. So we want to add, bring that in.

• 28:20Mindy Pelz?

  Maybe make a challenge to yourself that three days a week, you're going to eat oatmeals. Put in the comments if that's going to be you. Are you going to be eating oatmeal three days a week? But you may need to practice a little bit. See how quickly you can make oatmeal. If you're an oatmeal lover, you have a great recipe, put in the comments too. The other food I want you to incorporate on a regular basis and start making are beans. So every bean has a little different profile. So black beans are actually the ones that will increase the fermentation pathway the best. I think beans are having a comeback. Legumes are having a comeback.

• 29:03Mindy Pelz?

  I'm so excited because they are inexpensive and they can help with this production of the GLP-1 hormone. So get yourself some beans, put them in water. So you get all, if you have a reaction, you get bloated with beans. One of the tricks for that is just to put them in water for 24 hours and get all of those fibers that are harmful to the gut off and then cook them. And have them ready in your refrigerator to go. So you don't have to think about it. You can just start to reach for it. But of the six out of the nine trials that this original study looked at,

• 29:43Mindy Pelz?

  it was oats and beans that had the most impact on the GLP-1 pathway. Again, you're eating, you've heard that, you've heard that concept, food is medicine. That's what you're doing is that you're eating to create the effect that the weight loss drugs are creating. Now, one interesting side note is that there is a difference of these foods in men versus women. So one of the studies that was analyzed in this big meta-analysis review included what we call an anchor review that showed that the viscous fiber, the ones in oats,

• 30:28Mindy Pelz?

  raised GLP-1 hormone more in women than in men. Now, I think this is fascinating because when it comes to weight loss, how many of us have been so frustrated that men lose weight quicker than women? Well, women, here's something really cool. That that viscous fiber, that gelatinous component to oatmeal has a stronger GLP-1 hormone effect in women than in men. And men, I didn't leave you out. You do better with the foods that increase the fermentation pathway like beans and lentils and cabbage.

• 31:11Mindy Pelz?

  So there is a little bit of a sex difference. It doesn't mean you don't eat all those foods, the lentils. Women shouldn't eat lentils and beans. And it doesn't mean that men shouldn't have oats. It's just the science is showing that there are different ways in which our guts relate to these foods. Here are three things I want you to do immediately. You can do them right now after this video. One, I want you, when the next snack you have, I want it to be an apple. Just go get a bunch of apples. You know, the old apple a day keeps the doctor away? Yes, that is still a consistently profound and helpful statement. Action number two.

• 31:55Mindy Pelz?

  Tomorrow, I want you to either eat eggs or Greek yogurt. I want you to take that cereal that you love. I used to love it too. Throw it out. And I want you to start thinking of eggs, Greek yogurt, or maybe oatmeal in the morning. Just a thought. Action number three, one meal tomorrow. I want you to have black beans or lentils. Put in the comments what you're going to do. If you've made it this far through the video, I thank you. And I want you, I want to know what you're going to do. You're accountable to me now. I'm here to help you get the result you deserve to get with your body and to not spend $1,000 on a medication for a hormone you can make yourself.

• 32:40Mindy Pelz?

  So don't be fooled by the results your friends are getting that look effortless. We ought to think long term on this weight loss drugs. And you have so much more power than that. You were built so much more efficiently than that. You didn't miss out on the GLP-1 hormone cells. You have those. You just missed out on the foods that you should be eating in order to get that hormone. So now you have the information. If you found this helpful, share it out into the world. Let me know what foods you're going to eat and how you're going to change your habits. But most importantly, do not give up on yourself.

• 33:22Mindy Pelz?

  You were born a miracle and I want you to see that. And these 10 foods will help you do that. As always, I hope this helps.