[00:04] of fiber a day. That's barely half of what her body actually needs. And yet here we are. Everyone is talking about protein right now. Protein for weight loss, protein for muscles, protein for longevity. But I think
[00:20] there's another nutrient here that's quietly doing more for women's hormones, metabolism, and appetite than almost anything else. And nobody's talking about it. It's because maybe fiber's not that
[00:34] sexy. There aren't any fancy commercials about it, but fiber influences your gut microbiome, your estrogen metabolism, your blood your estrogen metabolism, your blood sugar, your GLP-1 response, and even
[00:48] your cravings. And here's the scary part. Most women aren't even getting half of what they need. So in today's video, we're going to crack that. I'm going to show you exactly why fiber may be the missing piece in your weight loss
[01:02] journey. I also want to show you what exactly 25 g looks like on your plate. And I want to make sure that you know how you can use fiber to support fat burning, hormone balance, and better
[01:17] metabolic health. Are you ready? Let's dive in. So first, we've got to pull fiber out of this idea that it's something we eat to improve our bowel function. That there's so much
[01:32] more than just making sure that your bowels are regular. And there is one bowels are regular. And there is one specific type of bacteria that you can make in your gut when you eat fiber, and this is the metabolic bacteria that's
[01:46] going to help you lose weight. And here's Let's dive into what that bacteria is. So it's called Akkermansia muciniphila. I know, it's a mouthful. And when we eat a high sugar, high fat
[02:01] And when we eat a high sugar, high fat diet, ultra-processed foods, we are depleting this key bacteria. And so it's fiber and prebiotics that actually start to feed it so that it can start to regrow again. So if you've been
[02:17] one of those people who have been struggling with ultra-processed foods and you're hearing this, please know that you can regrow this bacteria and you can regrow it quickly. So there was a 2025
[02:31] randomized trial that found supplementing with Akkermansia for 8 weeks led to a significantly greater reduction in weight and body weight, in
[02:43] fat mass and BMI compared to the placebo. Now remember, you can you can still get this by just eating fiber. And if you're not sure you can get enough fiber in, you there are Akkermansia
[02:57] supplements. We'll leave links in the in the notes if that's helpful. But what happens when you eat fiber is that your microbes will ferment that fiber. And it ferments it into a short-chain
[03:11] fatty acid. And that short-chain fatty acid signals And that short-chain fatty acid signals our favorite weight loss hormone, GLP-1, and one we haven't even really talked about called PYY. These are the appetite
[03:26] hormones. These are the ones that are going to shut down the food noise. And we just got to bring that fiber back into your diet. into your diet. Now, we have another challenge with our
[03:39] gut, and that's when we go through menopause. So menopause rewires your estrogen gut connection. So you have a group of bacteria in your
[03:51] gut called the estrobolome. And the estrobolome metabolizes estrogen. What does metabolize mean? Metabolize means that it actually starts to break down estrogen and put it into a format
[04:06] that your cells can actually use. But when you go through menopause, this estrobolome, ironically, but a time when you really need it, starts to dramatically change. And here is the midlife challenge. Is that an altered
[04:23] gut microbiome from poor diet, from years of birth control, from years of chronic stress, from alcohol, from menopause, it you start to see a decline in estrogen metabolizing enzymes within
[04:40] this estrobolome. And researchers are finding that the more these bacteria start to get depleted, the more you start to risk challenges. So this is way beyond weight loss. This
[04:56] is bigger than that. This is not just about looking great in your clothes or looking great in the mirror. This is about making sure that those bacteria in your gut are working for you so that you not only have a great metabolic system,
[05:11] but you have a great cardio system. And we've talked about this a lot. That is a we've talked about this a lot. That is a real risk for women as they go through menopause. So we want, again, to bring these back.
[05:23] Now, how do you do that? This is the fun part. You're going to love this. So one of the things we know is that you sometimes you just got to make some really interesting food swaps. So remember how I said this isn't just
[05:36] about eating more fruits and vegetables. This is about being strategic with your meals. And one of the best food swaps, you're going to love this, is to swap out replacing white bread, like your regular white bread, with a high fiber
[05:53] regular white bread, with a high fiber bread, and this will start to raise the bacteria and increase your microbiome diversity that make Akkermansia. Okay, so what's a high fiber bread? This tends to be your ancient grains. This
[06:09] tends to be your fermented breads, where I'm a huge fan of sourdough, and there's all kinds of sourdough. This can be your rye bread. This can be a really like sure you're not doing the
[06:24] ultra-processed breads, and you swap it out for a bread that has a lot of fiber in it, and now you're losing weight. Like, didn't we all say, "Oh, don't eat bread, and you're going to lose weight?" That's not the story anymore, as we are
[06:38] learning more. So, the other exciting thing about a component called butyrate is that when you feed these microbes, and you and you start to get more of this Akkermansia, it makes butyrate,
[06:53] which will actually strengthen the gut lining. So, this isn't just about amount, this is about making sure that you are looking at diversity. So, we've talked
[07:06] about that here before on this channel, that when we look at the microbiome, we always want to say, "Am I getting 30 different plants into my diet every different plants into my diet every single week, so I can feed the diversity
[07:21] of these microbes?" Now, I'm going to add into that, you can put in a high fiber bread. Tell me Put in the comments, like, how exciting is that? Now, the other thing that we know when we start to eat more fiber is that we
[07:37] get a steadier blood sugar. And a steadier blood sugar means less cravings. So, let's break this down. When you eat something that's high in sugar, you get a high spike. And that spike of blood sugar is high as
[07:51] it goes, is as low as it goes. And so, you're going to end up with a big spike of blood sugar. You might have some energy after you eat. And then, if it's something like um orange juice or something like cereal
[08:04] within an hour or two, it's going to cra- you're going to crash. You're going exhaustion. And then, you're going to want to have a craving to eat again. So, then you start to eat again. And you eat something maybe high in sugar. And
[08:19] so, you spike make a blood sugar spike again. And then, it crashes. My experience when when I was in my clinic is so many people are on this roller coaster, up and down, and up and down. So, what fiber can do is it
[08:34] steadies that. I don't know if you've heard some of the really interesting research like and try it if you have a glucose monitor that if you actually have a glass of orange juice, which is like one of the worst
[08:47] things you could have for your blood sugar. But let's say you had a bowl of lettuce with it. Or or maybe you had like an apple had some pectin in it. You will actually see less of a blood sugar spike.
[09:03] same food, you just combined it with fiber because fiber steadies blood There was actually a really interesting meta-analysis that looked at people with
[09:16] type 2 diabetes. And they found that soluble fiber significantly lowered hemoglobin A1C. What have I been talking to you all about over and over again? I'm like, if there's one blood marker you look at, it's got to be hemoglobin
[09:31] A1C. Just follow that one blood sugar marker. And what this study found, this meta-analysis? So it's actually looking at several studies. Is it found that fiber lowered hemoglobin A1C.
[09:46] It lowered fasting glucose. How many of you have asked blood sugar questions to me about like why can't I get my blood sugar down? Why can't I get my morning blood sugar down? Try eating more fiber. And they eat the exciting
[10:01] part especially for menopausal women is that this meta-analysis showed that that this meta-analysis showed that fiber significantly lowered LDL cholesterol, which is is a common cholesterol especially LDLs is very
[10:16] common for menopausal women to see that spike as you go through the perimenopausal process. Okay. The other thing that fiber does is it makes you feel full. So can we talk
[10:29] makes you feel full. So can we talk about the food noise? So many people are struggling with food noise. It's fascinating because we never had a name like food noise before and now we have that and everybody's putting their hand
[10:43] up saying yep, I got food noise. Well, what we know is that fiber will Well, what we know is that fiber will hit fullness three different ways. hit fullness three different ways. So it physically stretches your stomach.
[10:57] So think about that when you eat. Do you ever think about like oh, I should be eating enough food to make my stomach stretch so my brain registers that I'm full. Well, if you eat a lot of fiber, you're stretching it in a in a in a
[11:09] wider way not like giving you a belly but actually filling your stomach up so but actually filling your stomach up so that what you can feel feel fuller earlier. Okay, second thing that it does is
[11:23] remember those appetite hormones? GLP-1s and PYY? So fiber fuels those. So you're getting fuller quicker because it's stretching the stomach and now you're getting these added hormones of satiety that tell your
[11:39] body, "Hey, we're done. We no longer need to eat." And then, the third thing it does, and I hear so many people talk about this with the weight loss drugs, but fiber will do the same thing. So, is that it will slow
[11:54] gastric emptying. So, when you eat, you will stay full longer because it's not rushing out of your stomach into your small intestine. Now, the last part of fiber that's even more exciting than anything that I've
[12:09] told you is that fiber protects your muscles. Okay, so remember in the beginning of the video when I was like, "Hey, everybody, we everybody's over here on protein licking at protein because they're saying, 'Hey,
[12:23] muscle.'" Well, fiber can help you protect your muscle. And there was a protect your muscle. And there was a study of women with type 2 diabetes and they showed that the higher fiber intake that the that the woman had was
[12:38] intake that the that the woman had was linked to more skeletal muscle, less linked to more skeletal muscle, less body fat, and better muscle-to-fat ratio. So, it is the miracle nutrient that we
[12:52] are not talking about. But what I hear from a lot of people is that "Wait, I thought I was supposed to prioritize protein. What am I supposed to do now? Won't fiber just bloat me and make me feel so full that I'm not going to be
[13:06] able to eat the other macronutrients?" So, I want to point out this is not a So, I want to point out this is not a protein versus fiber conversation. This is both together. Those of you who have joined me in my Burn Fat Like a Girl
[13:21] experience that I do over in my membership group, you know I have walked you through the order of food. And the first two macronutrients that are really helpful to keep you full are eating fiber and protein together and then
[13:38] eating the carbs. I've also done a ton of videos here for you all on that The other thing I've heard a lot and I saw this in clinical practice a lot was that every time you eat just a little bit of fiber that you get incredibly
[13:54] bloated. This is very common with a condition called SIBO. Small intestinal bacterial overgrowth. And what I love about that condition And what I love about that condition when you look at eating fiber, if you
[14:09] combine it with fasting. If you'd look at 15, 16, 17 hours of fasting every at 15, 16, 17 hours of fasting every single day, that is usually enough to start to see this small intestinal bacteria diminish.
[14:26] And if you combine a fiber-rich diet with a fasting window, you are not going to have as much of the bloat. Put it Put in the comments if that's you. So, we got to anybody convinced? Anybody
[14:41] ready to start eating more fiber? Here is how you do it and this is some of the measurements so you know that you are having enough fiber every single day. Okay. Ready? Step one. You want to add one fiber an- anchor to
[14:59] a meal you already eat. So, you're already putting your favorite meal together and you are going to add one fiber anchor. Okay, what's a fiber anchor? So, it's a cup of raspberries. A cup.
[15:13] You can measure out a cup a cup of raspberries, that's 8 g of fiber. Or you could do a cup of beans. A cup of you could do a cup of beans. A cup of beans is 15 g of fiber.
[15:27] Or you could combine both of those together. I've become a huge bean fan because it's so rich in protein and so rich in in fiber. And when you look at that, a cup of raspberries, 8 g of fiber, a cup of beans, 15 g of fiber.
[15:46] fiber, a cup of beans, 15 g of fiber. So, it's a low lift. Just add it to your everyday favorite meal. So, just anchor one one meal. All I'm asking is one meal. We're going to try to get to as close to that 25 g as possible.
[16:01] close to that 25 g as possible. Okay, step two. This is my personal Okay, step two. This is my personal favorite and it's eat your plants first. Literally. And I I do this How I do this is as I'm cooking dinner, I will take a
[16:15] bowl of microgreens, I'll put some garbanzo beans on it, I'll put some lentils on it. I've even put pomegranate seeds on it. I'll drizzle it with olive oil and a little bit of yummy vinegar. My favorite is black cherry vinegar. And
[16:30] I put it all in a bowl and while I'm making dinner, I eat that first. So, your step two is that you are going to eat your plants first. So, remember
[16:42] how mom said, "Eat your vegetables first?" Well, guess what? That's actually coming in handy now. Step number three number three is you want to start looking for go-to
[16:55] is you want to start looking for go-to meals that you know have 25 g. So, the first two steps I gave you is you practicing bringing fiber back into your practicing bringing fiber back into your diet. But the third step, now we need to
[17:08] have some tried and true fiber plates ready to go. So, I'm going to give you a visual here. You should see that a one cup of raspberries, we already talked about that, is 8 g. If you combine that with a half a cup of lent- lentils, half
[17:25] a cup of lentils is 8 g, and a half a bottle of an avocado is 10 g. You add bottle of an avocado is 10 g. You add those all up and you've got a 26 g meal. and going, "Raspberries, lentils, avocados combined together, that doesn't
[17:41] sound very good." Uh these can all be accessories to your Uh these can all be accessories to your favorite meal. So, lentils could easily go on top of a salad. Avocado always goes with every meal that I eat. And
[17:55] raspberries could be your dessert. But, I want you to have some go-to meals just to make it easy for yourself, so you're not like, "Ah, I got to do that fiber thing today. What did she say again I should be doing?" Have your go-to meals
[18:10] ready all at all times. Okay, step number four. This one I love as well. number four. This one I love as well. Chase fiber variety, not volume. So, remember you have trillions of bacteria in your gut that are dying to
[18:25] help you. They want to make all kinds of neurotransmitters for you. They want to neurotransmitters for you. They want to make hormones that will kill your metabolism. They want to help you sleep at night. That's literally what these
[18:38] bacteria are doing for you. So, each bacteria responds to a different type of food. So, you want to different type of food. So, you want to think diversity. This is why I like 30
[18:53] different types of fiber plants. We can put legumes in there. We can put bread in there. But, 30 different types of foods that are going to support different production of microbes, and
[19:07] what the microbes want. Okay, number five. Step number five is you're going to ramp up slowly. So, I If you're like me, you're going to watch a
[19:19] Get You're going to leave it." and you're going to go up to your kitchen and you're going to just map out your fiber fiber um meals so that you can start to get all those benefits. So, let's just slowly work into this.
[19:34] Ramp up slowly and the key to [snorts] the bloat, the super key to the bloat is hydration. So, you want to make sure that you are hydrating as you are increasing your fiber. I had an interesting experience
[19:48] the other day. I brought a bunch of plants into my house and I started reading up on them and they were saying, "If you're going to expose them to a lot of light, make sure that you're watering more regularly."
[20:01] Well, these are these bugs in our gut have very similar requirements. If you're going to feed them more fiber, let's make sure that you hydrate regularly. And over about two to three weeks, so give yourself some patience
[20:16] and some time because over about two to three weeks, your body and your gut will start to get used to it and the bloating will go down. So, now if you want one challenge that I'm going to give you that could be
[20:30] I'm going to give you that could be really exciting is track one day right You can track tomorrow's fiber and see where you sit. I already told you 25 g is what what we're shooting for and I told you that most people are getting
[20:45] about 15 g. So, let's see where you are. I'd be curious. Put it in the comments. Put where how much fiber you think you're getting on a regular basis. If then you're going to measure tomorrow or maybe you can sit think about your meal
[20:59] from yesterday and then calculate that number so you have a starting point. See where you are at so that you can start to move the target to 25 g. In this video, I want to talk about one of my favorite foods.
[21:14] that it's one of my favorite foods. I've actually learned to love it because of its incredible health benefits, and it's sauerkraut. And I think it's really interesting because sauerkraut has been around forever, but the fermented food
[21:29] is really starting to come back in vogue as we are seeing more and more people suffering with gut dysbiosis and challenges to the gut microbiome, more and more people are leaning into fermented foods. I did a whole video
[21:44] here on sourdough that you all love. So, if you if you want to lean into hearing what fermented bread the benefits of fermented bread, you can check that video out. But, there are three major benefits to sauerkraut that I want to
[21:58] talk about in this video. When I first found fasting, it was really interesting because a lot of my patients were suffering with leaky gut, candida, SIBO, bloating, constipation. I had a a practice full of patients dealing with
[22:14] bad gut challenges. And I used to give them supplements to help solve that challenge. And I kid you not, once I found fasting and I found the power of breaking a fast with something like sauerkraut, I literally took all those
[22:29] supplements and threw them away and never used a supplement to repair a gut again. So, if you take what I'm going to show you and talk about here and you use it as part of your break fast meal, you
[22:41] window, you're going to get an even deeper experience than what I'm this video, I really want you to understand how potent this sauerkraut is. So, let's start with this idea. What is
[22:56] sauerkraut? So, it's fermented cabbage. Although as sauerkraut has become more in vogue, we are seeing that it's all fermented vegetables. So, when you go to your supermarket, if you're not making it, you're buying it, you'll see that
[23:11] sometimes there's red sauerkraut or like a purple sauerkraut, sometimes there's more of a white sauerkraut, sometimes they put sauerkraut with a mixture of vegetables in there. Kimchi is a form of sauerkraut with spices and with more
[23:26] scallions and green onions in there. The fermentation of vegetables will actually start to produce different bacteria. So, my first recommendation to you if you
[23:38] eat sauerkraut is you want to eat a good variety of it. So, there are for the traditional sauerkraut, there are really two types. There's red cabbage and there's green cabbage. Um and fermenting them is going to give
[23:53] you different bacterial profile, which is really cool. So, make sure you diversify. Now, sauerkraut goes way back in history because you have to remember that they didn't have refrigeration, so they had to figure out how
[24:09] to keep their food fresh. And I found some interesting resources that showed that actually during construction of the Great Wall of China, builders ate fermented sauerkraut sauerkraut with rice because it was the
[24:22] only way they could get vegetables that didn't spoil during the harsh winters. Um we also know historically that we can go back and look at documents that mention Roman far- farmers back in ancient Rome making salt cabbage about
[24:36] 2,000 years ago. So, this has been around for a while and I you know, my belief system is when you see a food continue through the ages, there's something there. There's something we need to pay attention to.
[24:50] Now, what happens with sauerkraut is you chop it up and you put salt on top of it. The salt acts like a protective layer for making sure that no mold forms
[25:03] on top of the vegetable. So, it's really interesting, too, is that from the salt on top of the cabbage, you'll start to see that it's like the cabbage sweats a little bit, and there becomes this this layer of
[25:17] water and salt. And in that layer is formed all these really healthy bacteria. Like one of the main resources or one bacteria that's formed that a lot yogurts. Um you might see it even in the
[25:32] probiotics that you're taking is lactobacilli, which is a big group um phylum of of healthy bacteria. But it's phylum of of healthy bacteria. But it's from the salt and the water in the air
[25:46] from the salt and the water in the air that a positive bacteria is formed. And here are the three things that happen to you when you eat this. This is why it's so so good, and so cheap, too. You just cut up cabbage, put some salt on it.
[25:58] it, but I really want you to get the benefits from it. So, the three major health benefits. Ready? One. Better gut health. This is why I could throw out all of those supplements. And
[26:14] let me tell you what the research says. So, there was a 2024 study in Nutrients that gave athletes 100 g of sauerkraut daily for 10 days.
[26:26] daily for 10 days. Now, 100 g is is not much. It's a less than a half a cup of sauerkraut, and they ate it every day for 10 days. And here's what they saw. An increase in good bacteria, good gut
[26:40] bacteria. That's really important for making sure that you replenish those antibiotic, or you've been under a lot of stress, or you've been on birth control for years, and you know you need more good bacteria, what this study
[26:54] more good bacteria, what this study shows is half a cup a day, 100 g a day, uh for 10 days can increase those good bacteria. Second thing they saw was a decreased gut inflammation markers. So, those of you that are struggling with
[27:09] bloatedness, constipation, it's possible that your gut is just the inner lining is inflamed, and sauerkraut can bring that inflammation down. And the third thing that this 24-study on athletes saw was stronger cell walls
[27:24] in their intestinal lining. So, this is really important because the So, this is really important because the cell wall is like a thin Saran-like plastic wrap in there that protects thing harmful things from getting into
[27:37] your body, and that cell wall is what all the healthy bacteria start to live on so that they can start to make you some really powerful uh neurochemicals
[27:49] like neurotransmitters, and they can support a healthy immune system. There's so many reasons why you want that cellular wall, that lining, to be healthy, and what 100 g a day for 10 days, and you can have one, too. It's
[28:03] not that difficult. Now, the reason that the sauerkraut is really an all-in-one food for the gut is it has everything you need for better digestion. So, it's rich in a probiotic bacteria.
[28:17] So, you don't have to buy probiotics. In fact, how do you even know those In fact, how do you even know those probiotics still have any live bacteria in it by the time it gets to your store, and it gets into your stomach? There
[28:30] uh studies that have showed there's not that many probiotics in there. But, when we look at something that's alive like sauerkraut, we know, even as as it sits
[28:42] in your refrigerator, at many times it will the probiotic count will multiply. Second thing that is so great about this all-in-one vegetable or or fermented vegetable is that it's really high in fiber. So, I brought you all a lot of uh
[28:57] of videos here talking about the importance of fiber. You need fiber to importance of fiber. You need fiber to feed the microbes, specifically to break down estrogen. So, for women, this is really important. For menopausal women,
[29:11] this is even more important. You also need fiber to be able to take the food you bring in and slow down the sugar absorption, that the increase in glucose after you eat it. So, really interesting study that I did way back
[29:29] for some immune hacks for my patients and I I brought it here on YouTube was the power of kimchi. And one thing that the power of kimchi. And one thing that they found was that when fast food went
[29:42] across the whole world, came out of America, and started to go to other um that they started to see the obesity rates go up. But, in Korea, they actually in the fast food restaurants served kimchi. It had was so
[29:58] restaurants served kimchi. It had was so high in fiber that it balanced out that blood sugar level. And so, people didn't gain the same amounts of weight in in Korea as they did in other countries because they served sauerkraut with
[30:13] their Big Mac. So, really interesting. And then it lowers this gut inflammation. So, if you're looking for gut repair, I strongly feel that sauerkraut is a fabulous tool, but make you can even go even deeper if you go
[30:28] into a longer fast, like a 24-hour fast or a 17-hour fast, and then you make sure that breakfast meal has sauerkraut in it. And that's going to be the most potent way. Okay. Second thing it does is it boosts mental health. And this one
[30:42] is really exciting because sauerkraut has something in it called a psychobiotic. And psychobiotics help your microbes make neurotransmitters. And there is a 2025 review that found
[30:59] that sauerkraut specifically influences two key neurotransmitters. And these are the ones we lose when we go through menopause for my menopausal go through menopause for my menopausal friends out there. And they are GABA and
[31:13] serotonin. So, the postbiotic that is in sauerkraut can help you elevate your GABA and serotonin levels. Now, GABA, progesterone for women going
[31:25] through menopause, progesterone helped you stim- stimulate GABA. So, if you're low in progesterone, try adding in some and you're feeling anxious, GABA is the neurotransmitter that calms us. So, if you're feeling really anxious or maybe
[31:39] you're having trouble going to sleep, what if you put start putting sauerkraut household. The second neurotransmitter that sauerkraut can help because of this psychobiotic powerful power is
[31:55] serotonin, which keeps us happy. So, we've talked a lot about happiness here, trying to keep you you happy. I talked a lot about it in Age Like a Girl, my lot about it in Age Like a Girl, my newest book, um where, you know, we can
[32:08] influence serotonin and GABA and some of these other neurotransmitters through lifestyle. I've talked to you all a lot about how serotonin we can actually get more serotonin by the receptors in our eyes by going out into midday sunlight.
[32:24] But what's cool about this study is again, we we're looking for all these little microdoses of cool hacks that will bring you back into a balanced neurochemical state. And having sauerkraut, maybe you have it with
[32:39] sauerkraut, maybe you have it with dinner, can increase serotonin. So, remember GABA is what's going to keep you relaxed and serotonin keeps you happy. Relaxed and happy seems like a good mental state to be in. I don't know
[32:51] definitely be the mental state I'm looking for most of the time. And this is only, by the way, with eating 100 g a day for 10 days. So, commitment and
[33:03] consistency is key here. Okay, third thing that sauerkraut can do for you. Are you ready? It's the one you all love. And I mentioned it already, is weight loss. So, I talked about the fast food and kimchi coming together and they
[33:18] food and kimchi coming together and they saw that there wasn't as much obesity in that country because they put a form of sauerkraut. I know kimchi is a whole art and there's I want to be respectful to the culture um that is really um
[33:32] mastered kimchi, but I think it's really fascinating that you could put this fermented vegetable um with some really toxic food and you could see that there's not as much of a of a blood sugar spike, so there wasn't as much of
[33:47] a weight gain. Well, in a 2025 review, what they found was not only is cabbage high in fiber, which helps you keeps you full and balances your blood sugar, but when you ferment cabbage, there is a bacterium
[34:04] called lactobacillus plantarum that emerges from this fermented cabbage. And what this bacteria does is three really interesting things for It increases leptin. So, leptin is the hormone that makes you
[34:20] feel full. So, okay, what if you put some sauerkraut with your absolute favorite meal that you're like, I can never stop eating this meal. When you when you put it in front of me, I'm just going to
[34:33] keep eating it. Well, what if you ate it with some sauerkraut because and fermented cabbage so that you get an increase in leptin? Second thing that sauerkraut can do to help support weight loss is it increases insulin
[34:48] loss is it increases insulin sensitivity. So, when you are more insulin sensitive, then you are going your hunger and your cravings are going to be more stable. This is why a lot of women going into menopause will start to
[35:02] see that their cravings get off the charts because they become more insulin resistant. So, what if with everybody's HRT we gave them a prescription for sauerkraut and they were told they needed to do a half a cup of sauerkraut
[35:17] every single day? Third thing that this study showed is that sauerkraut improves blood lipids. And so, those of you that are seeing changes in your cholesterol markers, um specifically triglycerides, LDLs, um
[35:34] adding this sauerkraut to your meal can really help with your blood lipids. So, you can help to bring down uh change those markers that some of you are finding on your um on your blood tests. So, it's easy. Uh
[35:50] sauerkraut forever, put it in the comments there. It's simple. I think we're all being called to come back to a more simple way of living. Um it's ancient. We've been doing sauerkraut for years. I find it fascinating that I've
[36:06] years. I find it fascinating that I've done over 200 podcasts um on my Resetter podcast. I've interviewed so many experts and the one food rule everybody experts and the one food rule everybody can agree on is on fermented foods. So,
[36:19] at a time when we are seeing chronic disease go up, at a time when the disease go up, at a time when the obesity epidemic has become so prolific where we're only offering solutions like weight loss drugs, we have to go back to
[36:33] some of these ancient principles and we'll start to see that they have tremendous healing power. Here's the trick though, is that sometimes enough credit for.
[36:47] Your doctor doesn't prescribe it, so you don't give it the same potency in your mind as perhaps the weight loss drug. I I challenge you, those of you that are on the weight loss drugs or those of you
[36:59] want to avoid the weight loss drugs, try doing some regular fasting, you know, 15 to 17 hours every day and break your fast with sauerkraut. A lot of times what I do with sauerkraut is so that if I don't like if I'm not in the mood for
[37:13] the sour taste, is I'll just dump it in my salad, so it spreads out a little bit more. That can be great. Sometimes we get lazy at night and we're just I don't want to make a salad and so we'll have some meat and sweet potato
[37:28] and some sauerkraut on the side. That can be an easy dish, but I think we all need to come back to these ancient principles and really look at how we have gotten astray when it comes to complicating health. I am here to help
[37:43] complicating health. I am here to help you bring health back into a simple, easy, effortless flow for you. I want you to find your rhythm and if you're not doing sour kraut cuz I'm going to strongly recommend that now
[37:58] helps and if you're a sauerkraut fanatic, tell us your sauerkraut story, put in the comments. If this helps, don't stop here. Click on the next video and let's see what you find there.