---
title: 'Top 7 Foods That Naturally Trigger GLP-1 & Burn Belly Fat FAST'
source: 'https://youtube.com/watch?v=EQMvcZSFl6I'
video_id: 'EQMvcZSFl6I'
date: 2026-09-18
duration_sec: 1376
channel: 'Dr. Mindy Pelz'
---

# Top 7 Foods That Naturally Trigger GLP-1 & Burn Belly Fat FAST

> Source: [Top 7 Foods That Naturally Trigger GLP-1 & Burn Belly Fat FAST](https://youtube.com/watch?v=EQMvcZSFl6I)

## Summary

This video reveals seven affordable, science-backed foods that can naturally stimulate GLP-1 hormone production, mimicking the effects of weight-loss drugs. A 2024 study showed that adding resistant starch to a balanced diet led to significant weight loss and microbiome improvements. The presenter explains the mechanism, offers practical tips, and provides a step-by-step plan for implementing these foods.

### Key Points

- **Study Overview** [00:13] — A 2024 study in Nature Metabolism showed that adults on a balanced diet who consumed resistant starch for 8 weeks lost an average of 2.8 kg (over 6 lbs), with long-term microbiome benefits.
- **Importance of Microbiome and L-cells** [01:08] — Your body already produces GLP-1 hormone in L-cells in the intestinal lining. Ultra-processed foods damage these cells, reducing GLP-1 production. Feeding them the right fiber can restore this process.
- **You Already Make GLP-1** [02:21] — GLP-1 is not a new drug; it's a hormone you make naturally. The key is to support L-cells with specific nutrients to increase its production, offering a natural alternative to injections.
- **Fiber Type Revealed** [03:41] — The key fiber is resistant starch. In the study, one group received this fiber, while the placebo group did not. Adding resistant starch enabled the gut to produce more GLP-1 hormone.
- **Key Bacteria Identified** [05:05] — Resistant starch feeds Bifidobacterium adolescentis, which shifts bile acid production, calms gut inflammation, and reduces fat absorption—mimicking the effects of weight loss drugs.
- **Fat Myths Debunked** [06:22] — Not all fats are bad. Good fats nourish the brain and feed beneficial microbes, while bad fats (ultra-processed) destroy them and promote fat storage. Avoiding all fat is an outdated myth.
- **Avoid Diet Foods and Quick Fixes** [07:11] — Diet foods and overly processed alternatives often lack fiber. The presenter advises against turning to weight-loss drugs before trying natural methods like these foods.
- **Step 1: Feed Satiety Biology with Avocado and Egg** [07:51] — Avocado and egg provide a combination of fat and protein that directly nourish L-cells, triggering GLP-1 release and reducing hunger.
- **Step 2: Resistant Starch Foods—Lentils and Cooked-Cooled Potatoes** [09:35] — Lentils and potatoes that have been cooked and cooled (e.g., overnight in the fridge) are high in resistant starch, which feeds beneficial bacteria and boosts GLP-1 production.
- **Step 3: Use Bitter Foods** [13:13] — Bitter foods like arugula, coffee, and lemons activate bitter taste receptors in the gut, which stimulates GLP-1 release. They also help reduce sugar cravings.
- **Step 4: Change Microbiome Environment with Sauerkraut** [15:12] — Fermented foods like sauerkraut create a healthy gut environment, supporting L-cell function and GLP-1 production. A 2025 study showed 4 weeks of daily sauerkraut shifted the microbiome positively.
- **Step 5: Add Polyphenols with Berries** [18:13] — Berries are rich in polyphenols, which improve gut microbiome diversity and cardiovascular health. A study in Clinical Nutrition found that 12 weeks of berry consumption improved arterial function.

## Transcript

There are seven foods that if you eat them regularly will give you the same result as the weight loss drugs. This is based off of science. And these foods are inexpensive.
They are yummy. I'm going to show you how to even make them even more yummy. And they are effective. There is a study in a journal called Nature Metabolism that was printed in 2024 that looked at 37 adults on a balanced diet.
They were already on a balanced diet. But what they did is over an eight-week period, they ate one specific type of fiber that these seven foods had.
And on average, they lost 2.8 kilograms, which is over six pounds. Now, that might not seem like a lot, like six pounds in eight weeks, but it's what happened
long term that was so effective. Because these foods have a very specific type of fiber in them that will change your whole microbiome.
and your microbiome is a key piece in making the GLP-1 hormone. So in this video, I want to show you what these seven foods are.
I want to talk about what this fiber is and why it works so well. And most importantly, I want to show you how you can start today implementing these seven foods and changing your microbiome so that they start producing the GLP-1 hormone
that people are spending thousands of dollars on injecting into themselves. It all comes down to your microbiome. Now, if you're needing more assistance,
I want to let you know that we're about to do a fat burner reset in my membership group. It's a two-week experience of fasting and food. I'll leave links below. You can come join us for that if you want to take the information in this video and put it into action with community.
Let's dive into the study. I want you to get this result that the people in this study got. First thing I want you to understand, you make GLP-1.
It's not like Big Pharma came up with some miraculous new hormone. You already made it. And it was made in very specific cells called L-cells that are in the lining of your intestinal tract.
Now, interesting enough, there are specific foods that damage these L-cells. And a large part of these foods you're going to find in what we call ultra-processed foods.
These are your refined flours and sugars and toxic oils. They absolutely damage these L-cells, and then the L-cells don't make enough GLP-1 hormone.
So the first thing I want you to think about is, I already make GLP-1 hormone. When you talk to that friend who's like, oh my God, I lost like 30 pounds on the weight loss drugs, you can do the same, but you're going to do it with food.
They don't have anything different than you don't have. They just injected themselves with a hormone that you can make by eating. So first, I want you to understand that you can make this hormone.
What this study showed was that it all comes down to feeding these L cells a very specific bacteria. And I'm going to show you what that is.
Second piece of this study that is important to know is that it was 37 adults eating a balanced diet, and they broke them into two groups over eight weeks.
One was the placebo group that wasn't given this type of fiber, and the second one was given a specific type of fiber known as resistant starch.
And I'm going to break down what resistant starch is. And it's the addition of resistant starch that started to allow their gut to make that hormone so they could drop weight.
Now, what changed in their body during the study was that they dropped weight. So compared to the placebo group that was eating a balanced diet, just by eating these seven foods and adding, getting exposure to these resistant starches, these people lost six pounds, over six pounds in eight weeks.
And they changed the whole environment. The study didn't continue on for another 12 weeks or 24 weeks. We don't know, but my guess, because I see this in my membership group all the time,
is once you change the microbiome, the weight continues to drop, the food noise continues to drop, and your ability to love your body again goes up.
Now, why did it work? Why did this resistant starch addition work? And it's all under one type of bacteria. I'm going to say it, but I might butcher it a little bit here.
It's called Bifidobacterium adolescentis. Bacteria is hard to say. But what this specific type of bacteria does is it shifts bile acid production.
That's a promise of the weight loss drugs. It calms gut inflammation. This is important for those of you who feel bloated or you tired of that the look of a poopy belly and it cuts fat absorption down So your body could actually more naturally break fat down And this is probably even the toxic
fats, the fats that are not as healthy for you. When you have more of this bacteria, then what ends up happening is you're able to actually, if you go out and have a bad meal,
maybe you have some ultra-processed foods, you have the right bacterial profile to be able to cut down fat and break it down so you don't store fat. Now, some of the mistakes that people make when they go to lose weight is they think fat is the enemy.
There is good fat and there is bad fat. Good fat actually can nourish your brain. It can actually help your metabolism. It can feed those microbes. but bad fat it will destroy the microbes your body will cause your body to store fat and it is a
major driver of things like dementia go watch the video that I did from David Perlmutter where he talks about that bad fat is actually driving Alzheimer's but when we go to lose weight it
used to be that oh I'm going to cut fat out and I'll lose weight that is old old myth so please won't follow that. The second thing that a lot of people do is they want to lose weight, so they chase diet foods, low-cal, even things like keto. God, I'm even seeing some things on foods now that
say GLP-1 hormone approved. Get off of the package stuff because so much of that is missing fiber, and fiber is the key part to getting this very specific bacteria to start to get the L-cells
to make the GLP-1 hormone. And the third thing that breaks my heart and is happening to a lot of people right now is they're going straight to the weight loss slugs without even giving something like what I'm teaching you here
in this video a try. So here are the seven foods and I'm going to break them down according to five steps. Step number one is I want you to feed your satiety biology
directly with two foods. Avocado and egg. Okay, what's satiety biology? Satiety biology means you eat something and you're not hungry anymore.
That it kills hunger. And that is what GLP-1 hormone is supposed to do. When you eat avocado and when you eat egg, what ends up happening is you are directly feeding these L-cells exactly what they want,
which is a combination of fat and protein and you are giving them this bacterial profile that they need and they're happy so they make you a GLD-1 hormone and then your hunger goes away.
Like it's that easy. Put in the comments if your hunger has gone away since you've been watching my videos. I see a lot of your comments. I see them in my membership group. I'm telling you the food noise, you can make it go away.
We've just got to get strategic together. So this might be like two eggs in the morning with some avocado. You might slice some avocado into every salad you do. I do this every day.
I often have hard-boiled eggs in my refrigerator. So when I need a snack, I'll just go and pick one and eat it, knowing that it will kill my hunger so I don't keep snacking more.
So super easy. Fat and protein start to reinvigorate these L-cells. Avocado and egg are two of my favorites. Okay, second step is I want you to feed these bacteria directly the ones that are going to amplify your fullness signals,
the ones that are going to kill hunger. And here they are. This is lentils, high, high, high in resistant starch, which is going into that specific bifidobacterium that is going to actually help with the production of your hormones.
Second one, I've done videos on this. I'll leave links below for those videos if you want to dive deeper into it. And it really is potatoes that have been cooked and cooled.
Try this. It's like a German salad kind of thing where you cook a bunch of potatoes and then you put them in the refrigerator or into the freezer and let them sit in there for 24 hours.
And that takes the potato and ups the resistant starch. And when you up the resistant starch, you have more access to this fiber that is going to help these L cells make GLP-1 hormone.
So this is on a Sunday afternoon, you're hanging out at your house, You're just going to cook some potatoes, put them in the refrigerator for the night, and then you have a look at it.
When you open it up and you see your cool potatoes there, I want you to look at it from your brain's perspective and say, there's my Ozempic, there's my Wagove. This is my weight loss drug right here.
It's in the form of food. So fiber reaches your colon, and that bacteria starts to turn on something called a short-chain fatty acid.
And the short-chain fatty acids stimulate GLP-1 hormone. The pharmaceutical world does not want you to know this. They are getting rich off of this drug because people don understand food technology and what you can do to just take something as simple as a potato and to be able to cool it down and turn it into a resistant starch that will help you make more of this lemon
So if you've tried everything and you're like, I tried everything. It's nothing's working. I want you to try these seven foods. In fact, put in the comments. If you're like, this is really interesting. I'm going to try these foods.
Let me know. I offer you a 30-day challenge of taking these seven foods. We've got the avocado. We've got eggs. We've got lentils. We've got cooked potatoes. I've got three more to teach you.
But this group that was given these foods and increasing their resistant starch lost six pounds and changed the whole mechanism within their gut.
They didn't talk about food noise or what else happened there. Now, I want to throw in a bonus food before I go on to the next three, because this is a video I did, and you all loved it.
And I will leave the link down there. It's a vegetable that I eat very regularly that is really important for GLP-1 production. So I wanted to bring it back into this video, and it's konjac noodles.
Konjac noodles are gelatinous. And so what they end up doing is they slow down the absorption of food from your gut. That's all the drugs do.
The drugs are slowing down food absorption so you stay full longer. So we'll call that an eight food, but I just wanted to put it in there because so many of you enjoyed that video.
Okay, the next one. This is such a good one. Step number three in bringing these foods in so you make your own GLP-1 hormone is to use bitter foods to your metabolic advantage.
Bitter foods, things like arugula. Do I have any arugula lovers out there? I love arugula. But what's so cool is that your gut, not just your tongue, your gut has bitter taste receptors.
And when you activate them, what do they do? When you activate them, they release GLP-1 hormone. And so something as simple as putting some arugula with every single meal.
Other bitter foods could be coffee. Okay. I like clean coffee is a great bitter food. Even lemons, putting lemon over the top. But when you are eating this, what I want you to think is, oh my God, bitter foods.
It is actually activating the natural ozetic in me. And those of you that are like, I only crave sweet things, put in the comments if that's you.
I only crave sweet things. One of the best ways to get rid of a sweet craving is bitter foods. because it is on the opposite taste spectrum. And you can start to train your body, your gut and your taste buds,
to enjoy bitter foods so that you can make sure that your body is not only making the hormone, but that it's taking you away from sweetness. It's an opposite taste.
Now, number four, and this one is really powerful, and I've talked a lot about it, So I got to keep talking about it, and it's that you change your microbiome environment,
the one that all these GLP-1 hormones are being released into. When we look at getting the same result that the weight loss drugs get,
we have to give the L cells what they need so that we can get GLP-1 production. but then we need to make sure the environment of your gut is also doing really well which is where food number six comes in sauerkraut now if you're
like a bitter tale right if you're like I don't like sauerkraut I'm gonna introduce you to one of the best sauerkraut companies that I have ever tried they even have fermented salsa and it's called wisegift I they'll ship to
you. I'll put it in the comments. They've given us discount codes. The founder of Wisecoat has even come to my Reset Academy and has showed us how to ferment our own food, make our own
sauerkraut. But when you've done the other foods and you have all those foods feeding the L-cells and you're releasing GLP-1 hormone, what the fermented food does is it helps to create an
environment where those microbes continue to thrive. You heal the L cells, you make more GLP-1 hormone, and you regrow your microbial garden that provides you so much more than just a weight loss
hormone. It provides you with neurotransmitters and it balances your immune system. So what I wanted to do when I put these seven foods together for you all is I wanted to
come at it from as many angles as I possibly could. So number six is looking at sauerkraut Now an interesting study on sauerkraut that I want to point out it was done in Microbiome Journal 2025 They looked at 87 healthy adults and they had them do daily sauerkraut for four weeks And they found that it was only four weeks
of a daily sauerkraut dose that allowed their whole microbial system to completely shift into a positive microbiome in four weeks. I've seen some studies that even say within days you can
change your microbiome. But in this particular study, four weeks of sauerkraut every single day, I would say do a half a cup to a cup, changed the microbiome so much that it raised short-chain
fatty acids in the blood. Short chain fatty acids are what is going to stimulate the L cells to actually make the GLP-1 hormone. Okay, fifth step and the seventh food is I want you to start to
think in terms of polyphenols. So I want you to get polyphenols added into your plate. We've talked about olive oil as but this is my favorite olive oil company again I'll leave codes and things down
there but the seventh food that is so high in polyphenols are berries. I have berries in my house all the time. I put berries in a bowl and when I want to eat a snack in the afternoon
I munch on berries. Berries are one of the richest sources of polyphenols and they did a study specifically on the polyphenol benefit of berries,
and it was a study done in clinical nutrition. It was a 22-study, and they had people do 12 weeks of arona berries that were rich in polyphenols,
and they saw that not only did it improve gut microbiome composition, so there was a lot of diversity, but they also saw that there was arterial function improvements.
That's cardiovascular health. That compared to a placebo grip. So these foods are like medicine. And I've got to tell you, I've watched people change their diet and their whole life changes.
We have a member in our Reset Academy, Samantha, who was struggling to fast. And I know a lot of you have had that experience. Where you're like, I don't know. I've read Dr. Moody's books.
I've looked at all these videos. but I still can't get past 24 hours. Well, this was Samantha in our academy. And what ended up happening is that she started adding in many of the foods I'm teaching you here.
We started approaching her diet from a food noise perspective. We started helping her bring back her GLP-1 hormone production from those L cells. And she started to see that her morning glucose started to go down and her ketones started to go up.
and it became easier and easier to fast. You were born to fast, I promise you. If you are struggling with fasting, I want you to try these seven foods.
Do these seven foods over the next 30 days. 30-day challenge. Put in the comments if you're going to be doing that because you will blow your own mind.
You haven't been taught how powerful you are. that big pharma is making so much money off of people not knowing how powerful they are. And these seven foods are like freaking medicine.
And we just look away from them. And we'd rather spend $1,000 a month on a shot when we can put these seven foods into action and start over time that consistency watching the food noise go away
and watching our obsession with food go away. Here are the three action steps. I want you to take immediately following this video. First, I want you to add an avocado or an egg to your very next meal.
Let me know. Put in the comments if you're going to do that. Number two, I want you to put on the calendar a time in which you are going to boil potatoes and put them into the refrigerator.
Maybe it's Sunday afternoon. Maybe it's Monday night. Maybe it's Saturday morning. Let me know when you're going to do it. Be accountable to me. I read those comments. I seriously read them. So I will hold, I'll see your name, I'll see what you're doing, and I will hold energy for you and know that you can do the potato trick.
Number three is instead of just getting regular salad greens, I want you to start to add some arugula into your salad mixes. And I want you to, one meal a day, have some arugula with it.
this is yummy this is easy it's just intentional so let me know if that helped let me know what you're going to do so I can be in an accountability space with you come join me in my fat burner reset
if you want community and a 15-day experience that will take you through many of the principles I teach here on YouTube and most importantly do not give up on yourself you were built in a this
thing is a miracle. It's just that nobody taught you how it works. As always, I hope that helps. If this helps, don't stop here. Click on the next video and let's see what you find there.