The GLP-1 Foods I Want Every Woman Eating

GLP-1 is a hormone your body naturally produces, and the foods you eat can influence its release. In this episode, I'm walking you through 10 everyday foods that support your natural GLP-1 response, satiety, and gut health, with practical ways to start adding them to your meals. We get into fiber, protein, resistant starch, fermented foods, polyphenols, and why I've become increasingly focused on building meals around protein and fiber. I'll also show you what happens when you cook and cool potatoes, why plant variety matters, and some of the foods currently sitting in my own refrigerator. _ IN THIS EPISODE: How your body naturally produces GLP-110 foods to add to your grocery listFiber and food noiseProtein and satietySupporting your gut microbiomeWhy plant diversity mattersHow I build a protein-and-fiber-forward mealSimple ways to put these foods together_ RESOURCES MENTIONED: Fasting 101 Guide https://resetacademy.drmindypelz.com/lm-fasting-101?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=&utm_campaign=lm-fasting-101&utm_source_platform=&utm_creative_format=&utm_marketing_tactic=Dr. Ben Bikman Episode https://drmindypelz.com/ep371/Fresh-Pressed Olive Oil https://www.freshpressedoliveoiltrk.com/98BZMH/293Z4R/?uid=573Wise Goat Organics https://wisegoatorganics.com/shop-full-width/?af=drmindyMyFitnessPal https://www.myfitnesspal.com/For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep376 https://www.drmindypelz.com/ep376 _ 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?

  Can I tell you something I wish someone had told me years ago? If you've ever tried to fast or follow any health program and it didn't work the way you expected, I need you to know that it's not a discipline problem and it's not a willpower problem. It is an information problem. Most fasting research was done on men. Most dietary advice was designed for men. And then it got handed to women as if our bodies work the same way. And they don't. You operate on a 28-day hormonal cycle. And the foods you eat, the length of your fast, even your workouts, all of it needs to be timed where you are

• 0:43Mindy Pelz?

  in that cycle to actually get results. That's exactly why I wrote Fast Like a Girl to teach you. It's a step-by-step guide to using fasting in a way that's actually built for your feminine body. This book has been out in the world for several years now, and it just hit the New York Times Bestseller list. That tells me something. People are still reading it. They are still getting incredible results. And I want to point out, this isn't just for women that are in their menstruating years. There is plenty in there for perimenopause and postmenopausal women. Because even then, we have a new hormonal balance we need to

• 1:26Mindy Pelz?

  time our fasts to. If you're finally ready to understand your body at a new level, you can find Fast Like a Girl wherever books are sold, or at drmindypelz.com/books. 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. I've got great news for you. There is a study out of the frontiers of endocrinology

• 2:11Mindy Pelz?

  that states you can make your own GLP-1 hormone with 10 specific foods that all involve certain fibers. I know a lot of you are really concerned about the food noise, and you're a little timid to go on the weight loss drugs because of cost or because of the side effects. So I really want to dive into these 10 foods in this video, show you how to make them, show you how easy they are and cheap, so that you can start making your own natural Ozempic. So by the end of the video, you're going to know these 10. I'm going to show you some of my favorite ways to make them. I pulled some of these

• 2:52Mindy Pelz?

  just right out of my refrigerator. And we're going to walk through why weight loss, food noise, all of it is chemistry. And when you understand the chemistry, and you understand the foods that provide you that chemistry, you will start to drop weight. Ready? Let's dive in. First, I do realize that some of you are new to my channel, so know that I have a Food and Fasting Fundamentals course. It's free to you. I'll leave that in a link in the notes below. Here's what this study said. First, it said you make your own GLP-1 hormone. I don't... Put in the comments if you know this, because I feel like somehow we lost

• 3:35Mindy Pelz?

  our way in understanding we make this hormone that so many people are purchasing in a shot. The interesting thing on making this hormone that I do want to point out is research shows that there are certain foods that will kill the production of these hormones in your body. And they are all built into the ultra-processed foods. So these are your toxic oils, your canola oil, your cottonseed oil, your vegetable oil. I've done lots of videos on all the different bad oils. But it is the bad oils that start to destroy the inner lining of

• 4:19Mindy Pelz?

  your gut and make it so that your body stops making GLP-1 hormone. There's two sides to this conversation. You make it, and you destroy it based off of the foods that you've been eating. So a lot of you have come to this realization that you want to start regrowing these microbes and making this hormone. I also want to help you understand, you also destroy it with these highly inflammatory fats. Second finding that this study had, and this one is really important, because I want to have a continual discussion with you all about it. Oat fiber is the strongest fiber

• 5:02Mindy Pelz?

  for stopping the food noise. And the reason for that is if we look at oat fiber in something like oatmeal... Now, I'll tell you another way I used oat fiber recently, but let's put it in the terms of oatmeal. What happens is it has this gelatinous texture to it. And so it's harder for your gut to digest that fiber. And so what ends up happening is that it slows down gastric emptying. This is also what the weight loss drugs do, is they slow down gastric emptying. Recently, a friend gave me a recipe for an olive oil lemon

• 5:45Mindy Pelz?

  cake. It was amazing, gluten-free, and it had oat flour in it. I'd never cooked with oat flour. I had just tested it to see what I thought of it. I'll leave the recipe. It's super easy. I'll leave the recipe in the notes for you. But it was really fascinating, because I love me some good bread. And when I went to go eat this bread, I didn't find that I kept having that insatiable desire to go back for more, because the oat fiber is an incredible way to create your own GLP-1 hormone production and slow down gastric emptying. Second thing that this study found is that if eating the whole food of these 10 I'm

• 6:29Mindy Pelz?

  going to show you is best, but you also can do some fiber supplementation. So a lot of you have asked me about psyllium husks. Yeah, I think it's not like the end-all, like it's not like the miracle cure, but I do think it's really helpful in the food noise. I think it's really helpful in balancing your blood sugar. But let's put it in combination with the 10 foods that I'm going to map out for you here. Third thing that this study found is that it is resistant starch that we are really looking for. And as I go through these 10 foods, you're going to see that many of them

• 7:11Mindy Pelz?

  have resistant starch in it. For example, I have a potato here. This is a batch of potatoes I made last night. And if you can see that there's condensation on it, because I just pulled it out of my refrigerator. So one of the things we know about resistant starch is it's not only is it in that food, but it's also how you cook that food. And I'm going to show you exactly how to cook potatoes, so you increase the resistant starch. When you increase resistant starch, you increase GLP-1 hormone and you decrease hunger. So

• 7:53Mindy Pelz?

  again, this comes back to so much of how we cook and how we eat is just a chemistry experiment. And if we play with the principles, we can have the same effect that the weight loss drugs are giving so many people. Now, what I have seen in my clinical practice, what I have seen here on this YouTube channel and in my membership group, is that when we start to see the hunger go up, when we get frustrated with our weight loss results, we kind of fall back to some old urban myths around weight loss. So one of those urban myths is that if I just eat clean food, I will lose weight.

• 8:40Mindy Pelz?

  If there's anything you understand from this video from me is that I really want you to increase fiber. Clean food eating without a fiber-forward diet is going to do you no good. So we want to lean into some fibers like these are microgreens. I put these on almost every meal. Many of you who have been following me here for a while have heard me talk about my microgreens. And I'll put a little bit of really high-quality olive oil on it with every meal. The reason I like the microgreens is they're easy. I don't have to wash them. I just pull them out, put them in my dish.

• 9:21Mindy Pelz?

  And many of them come in, if you like spicy flavoring. I personally do a lot of the broccoli because it broccoli sprouts because it helps break down estrogen. So it's great for menopause symptoms. So when we look at clean eating without fiber, you're going to continue to fail at your weight loss efforts. Fiber-forward diet is where we start to see true weight loss and hunger start to change. Second thing that I see a lot of you falling prey to, and I really want to help you save money, is that we've got a lot of these GLP-1 boosting powders.

• 10:02Mindy Pelz?

  I'm going to continue to be the voice of real food. You can't put of GLP-1 powder in a supplement or add it to a drink. You can't create protein in water. Like, these things are not the true source. Anytime we take a food and we highly refine it, we break it down and we move it away from its true source, we lose its healing capability. So let's not get sucked into the GLP-1 powders that are being marketed out there. And then the last problem that I see a lot of you making that have been following my

• 10:44Mindy Pelz?

  videos on natural strategies for Ozempic is you pick one thing. Like, let's go back to the cooled potato. This is getting, the cooled potato is getting a lot of PR. And so people go, whoa, I'm just going to eat this all the time. But there's not one miracle food. It's a variety of foods, which is why in this video, I'm going through 10 of them with you. I've already given you two, the oat fiber and the cooled potato. And so we need to look at a whole variety of Ozempic-style promoting foods that you can lean into and look at doing from many different angles.

• 11:27Mindy Pelz?

  I'm even, those of you who are subscribers and have been following me for a while, I'm working on some GLP-1 hormone recipes that involve these foods. So put in the comments if you want more recipes because I want to make this very easy for you because you can save money, you can save yourself from the obesity drug consequences. It's just knowing the rhythm to put yourself in. And just again, remember, fiber is your focal point. And you want to make sure if you're eating carrots, if you're eating apples, if you're eating anything that you would peel normally, let's keep the peel on because the fiber goes

• 12:12Mindy Pelz?

  up when we have that extra peel. I also want to remind you that I've done a ton of videos on protein pacing. And although these 10 foods I'm going to go through have some protein in them, I do want to just keep telling you that protein is this massive macronutrient that will kill hunger. So, and the research shows protein across four to five different meals is the key to satiety. It's the key to not feeling hungry. Many of you have shared with me that in the morning, if you eat protein, the rest of the day, you're not as hungry. I want to tell you about something that genuinely moves me.

• 12:56Mindy Pelz?

  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. Women who come in frustrated and depleted, they start to find their rhythm, they start

• 13:41Mindy Pelz?

  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. That's resetacademy.drmindypelz.com. I can't wait to see you there. Let's dive into these 10.

• 14:25Mindy Pelz?

  And I want to categorize them according to what they do that mimics the weight loss drugs. So first is fiber can slow down gastric emptying. So we talked about the oats. It has a gelatinous material to it that keeps your stomach full longer. Mixed with those oats is berries. And you can put oats and berries together. Now you've got yourself an Ozempic shot. You've got yourself a fuel source that is going to help you make GLP-1 hormone. So, and you're doing it for breakfast.

• 15:07Mindy Pelz?

  Berries are incredibly high in polyphenols. And anything high in polyphenols is going to support great microbial health. Let's go back to how did we get in this place in our society where everybody's got this crazy food noise? Was it just that we were suppressing the conversation and all of a sudden, everybody's talking about it? I actually think, no. I think that the ultra-processed foods have destroyed the microbes that make, or the microbes that support specific cells in your gut that make GLP-1 hormone.

• 15:48Mindy Pelz?

  And one of the ways to restore that is polyphenol, high polyphenol foods like blueberries. I've also brought you a lot of thoughts on olive oil. And I will leave the link below to the highest polyphenol oil that I have found. It's by Fresh Pressed Olive Oil Company. You can see the link below. And when we eat these polyphenol-rich foods, what happens is we regrow our microbial garden. And when we regrow that garden, now we're better set up to make this hormone that we were designed to make.

• 16:28Mindy Pelz?

  So I like oats and I like berries for a beautiful entry into your day so that you're making that hormone from the get-go, starting first thing in the morning. Second food I want you to think about are eggs and Greek yogurt. What eggs and Greek yogurt do is they start to prime the protein signal. So when we look at eggs, what I love about eggs is they have, it has so many nutrients in it. One of the nutrients that eggs have in it that's phenomenal is choline, which is amazing for brain health. So starting your day with eggs is incredible for priming that protein signal, starting

• 17:13Mindy Pelz?

  off hitting that satiety button. So, you know, think about the way we used to do breakfast. We used to do breakfast by having a bowl of cereal or having a bowl of cereal with a glass of orange juice. No wonder we're in a metabolic mess right now. What if we started with the, with eggs or Greek yogurt? We've got berries, we've got oatmeal. You have a really good array of possibilities to do early on in the day so that we set ourselves up for a day where we feel full. Put in the comments if this is you, if you've, if you've done this and you're starting to notice a difference because I see a lot of what you all are writing down in my comments.

• 17:57Mindy Pelz?

  And it's fascinating because this works. I love how much it works. Step number three is that you want fiber variety. So think about this for a moment. You have trillions of bacteria in your gut and all of them have a different menu that they would desire. When we hear a video like this and we're like, okay, more fiber, more protein, I hear her say eggs and Greek yogurt, and I, as I continue down the list, oatmeal. What I want you to remember that is that your microbes want variety. We have done before here many videos, we've done some fast training weeks where we did

• 18:41Mindy Pelz?

  a food diversity score. And I challenge you to try this. It's a really easy audit you can do to how much variety of fiber you're getting. So over the course of a week, look at how many different plant sources you are eating. So this can be everything from microgreens to, it can be spices, it's vegetables and fruits. How many do you, different kinds do you get in a week? And you want it to at least be 20 different ones. And as simple or as that might sound, I challenge you to, to track it because most people figure

• 19:25Mindy Pelz?

  out that they're not having enough fiber variety. Two fibers that I have recently added into my own life that are incredible is I've gotten really into doing more beans. So these are legumes right here. They are actually sprouted legumes. I got them at my local farmer's market, but you can actually make them yourself. Just get some legumes, put them in water overnight until they get these little sprouts on them. I don't know if you can see that. And they have enzymes in them. They will feed your microbes and they are packed with protein and they are packed with fiber.

• 20:06Mindy Pelz?

  So I often will put my microgreens, I'll put some of the lentils on top of them. And then I will take the olive oil and I will put it over the top. So that is one of the greatest gifts you can give these microbes that will help with the production of GLP-1 hormone. I've also done the same with garbanzo beans or chickpeas. Same thing, you can buy them in the hard amount. You don't buy them in the canned amount. You just buy them in a pack and you put them in water overnight and they will sprout. They're a little crunchy and they go great in a salad.

• 20:46Mindy Pelz?

  So this is the kind of salad, these two things with some of the microgreens that we are looking at when I talk about fiber variety. I'm talking about beans. I'm talking about trying things like cooling your potatoes. What I did with these is I just boiled them. And then last night, you know, as I was eating dinner, I didn't have these for dinner. I boiled them and then you wait for the steam to come down. And then you just take them and put them right into the refrigerator and cool them down. And it raises the resistant starch that will raise your GLP-1 production. Same thing with rice.

• 21:29Mindy Pelz?

  You can do the same thing with rice, whether it's brown rice, white rice. You heat it up, let the steam come down and then you immediately put it into the refrigerator. So there's a lot of options here. You are not looking at deprivation. The interesting thing I just want to point out is protein must have a great PR person because we all became protein obsessed over the last couple of years. But when you actually dive into the research, fiber and your amount of fiber that you eat is the strongest predictor of weight loss. So I've been using, just to see for myself recently, I've been using a tracking app called

• 22:14Mindy Pelz?

  MyFitnessPal. A lot of you use it or a lot of you use a lot of tracking apps. And I just wanted to track how much protein I was having and how much fiber I was having. And honestly, what I found was that if I focused on protein and fiber and I was really intentional about my protein pacing and getting my 30 grams of fiber in, that there wasn't a lot of room for carbohydrates. And yes, we need carbohydrates, but we don't need them as much as you think. Of course, a potato is a carbohydrate, but now this carbohydrate is a better choice for you than like a piece of bread.

• 22:59Mindy Pelz?

  So you can still get your fiber in there. You can get your resistant starch up and have a little bit of a carbohydrate. If you are confused on carbohydrates, I just interviewed one of the top insulin researchers on what kind of carbs we should be eating. His name is Dr. Ben Bikman. I'll leave the link for that interview because I think we're all a little confused about carbs. But the way I think about my meal is protein and fiber and then whatever carbs are there left afterwards. Okay, another style of food I want you to think about are the fats.

• 23:43Mindy Pelz?

  You'll notice I haven't talked about fats yet. It's not like we're turning away from fats. I talked about olive oil. But there are two foods that are fiber filled and fat filled, good fat food filled. This is avocado and this is nuts. So avocado is incredible for killing hunger because it has that fat and fiber combo. Those of you who recently joined me on my three day water fast for fast training week where we actually put in some fasted snacks. One of the fasted snacks I encouraged you to have was an avocado because it will kill hunger and it doesn't raise blood sugar.

• 24:28Mindy Pelz?

  When we're looking at things like nuts, you want to make sure they are raw. You don't want them with the harmful oils. So read your ingredients. Dry roasted actually kills the enzymes that are really supportive of your microbes that are going to turn around and initiate GLP-1 production. So really raw is what you're looking for. So when we're putting it through the lens of help me make more GLP-1 hormone. And the last category of food that I think is really important are fermented foods. Put in the comments if you love fermented foods.

• 25:11Mindy Pelz?

  Sauerkraut is probably one of the greatest foods you can eat to increase this GLP-1 hormone. It's incredible for your microbiome. We have an artisan sauerkraut company we love. It's called WiseGo. We'll put a link below if you like want to geek out on all different types of sauerkraut. But fermented cabbage is really important for that pathway from your microbes to your L cells to your GLP-1 hormone. It really supports the production and the growth of those microbes that are going to initiate the cells in your gut to make that GLP-1 hormone.

• 25:56Mindy Pelz?

  Another piece of this that I wanted to throw in, it's not fermented, although you could ferment it, is the pectin around apples. It's another really interesting part of this GLP-1 conversation. Pectin is really fiber rich. So if we're going to do apples, which is great for making these hormone, this hormone, then let's make sure that we are doing it, keeping the skin on. Don't avoid the skin. And also keep in mind, I brought you all a study on fermented foods and 10 weeks of fermented foods raised microbial diversity to the point that they saw a reduction in

• 26:40Mindy Pelz?

  19 different inflammatory markers. So when they say, they say food is medicine, this is not a joke. That when we are looking at a shot or we are looking at food, you get to choose. Do you want to pay the money for the shot or do you want to actually feed yourself the food? Because feeding yourself the food long-term consistently over time is going to give you the same benefit as the shot. And some of you are going to be able to do it at the same time. Now, good news for my women, I love this part, is that everything I taught you on this

• 27:23Mindy Pelz?

  video, the fiber and the types of fiber actually works better for women than for men. So going back to the original study that I brought you, GLP-1 in this study rose more for women than it did for men in the study. Hallelujah, finally something's working better on their bodies as opposed to less efficient. Here are the three things I want you to do immediately and start to think about. One, you can go back through this video. I want you to write these 10 things down and I want you to make a grocery list of

• 28:05Mindy Pelz?

  how you're going to incorporate these 10 different foods into your diet. I'd like to see which food is the one that is your favorite. Put it in the comments. Number two, we are going to try the potato experiment. Let me know, put in the comments if you're going to try the potato experiment. You're going to cook some potatoes. These, and these were like, I got them at the farmer's market. There's a variety of them here. These were like new potatoes. You're going to cook them and put them in your refrigerator. Set a date on your calendar immediately that you're going to go do that. Let me know, put the date in the comments.

• 28:44Mindy Pelz?

  And number three, you're going to make a commitment to doing a cup of fermented food every day. You can take a cup of sauerkraut and pour it into a salad. If you don't like the taste of it, it will take that sour taste and even it out. I've seen people put it with eggs. It's an easy thing to add in and sometimes even if you don't love it, you eat it so those microbes can be happy and they can give you the hormones that you were designed to make on your own. So let me know if this was helpful. Let me know if you want some GLP-1 hormone recipes because I'm working on some.

• 29:26Mindy Pelz?

  And as always, do not give up on yourself. We have entered the time where we are making weight loss look like the only solution is a shot. And I am here to tell you, you can be your own doctor, you can make your own hormones. Do not give up on yourself. It takes consistency, it takes knowledge and I believe in you. So as always, I hope that helps.