Good morning. Day 13.
GLP-1 is a hormone your gut already makes.
It slows how fast food leaves your stomach. It signals your brain that you are satisfied. It steadies your blood sugar. Your body has been doing this your whole life, and there are everyday things that make it do more of it.
Three things raise your own. You have been doing two of them for almost two weeks without knowing that is what they were for.
One: fiber, and the order you eat in.
Fiber forms a mesh in your gut that slows everything behind it. Eat it before the starch and the whole meal enters your bloodstream more gently, with a smaller insulin response behind it.
This is why Day 2 was protein first. Fiber and protein do the same job from different angles, and the rule underneath both is simpler than either one:
Starch goes last.
Vegetables or protein first, bread and rice and potato after. That is the whole technique, and it costs you nothing.
Two: the ten minute walk after your largest meal. That was Day 12.
Three: apple cider vinegar before a meal. One tablespoon in a full glass of water, 10 to 15 minutes before you eat, blunts the glucose rise that follows. Always dilute it. Skip it if you have reflux or take a medication for it.
Now the number that matters.
Most American women eat 12 to 15 grams of fiber a day. The target is 25 to 30. That gap is one of the quietest reasons appetite runs the show.
Today's action:
Vegetables or protein before the starch at every meal today.
Then add one high-fiber food you are not already eating. Lentils, black beans, raspberries, avocado, chia, artichoke, broccoli, oats.
Add it slowly. Going from 12 grams to 30 overnight will bloat you, which is the opposite of what we are doing here.
See you tomorrow for Day 14.
Yours in health,
Dr. Shallanda Hunter, PharmD, MBA, CFNMP
Hunter's Holistic Health
huntersholistichealth.com
For educational purposes only. Not medical advice. Nothing here is a recommendation about any prescription medication. Always consult your licensed healthcare provider.