Someone sum it up for me. What to eat to stay healthy and thin ??
This entire podcast is gold (Dr. Casey Means has a new book out discussing a lot of what is in this podcast). But this is cued directly to food.
For TLDR or TLDW, cut out all processed foods and seed oils (sometimes called the hateful 8). Almost all packaged foods are processed and are bad for metabolic health. Eat fresh vegetables, low glycemic fruits (blueberries, strawberries, rasberries), and if you are not vegetarian/vegan, plenty of eggs, fish (salmon is fantastic), lean poultry lean pork, and lean grass fed (not corn fed) beef.
Strive to eat 1 g of protein for each lb of body weight. Supplement with whey or casein protein shakes as needed. Eating more protein will make you feel full. Avoid sugar, and sugary drinks, including "sports" drinks.
In this segment, Dr. Casey Means discusses foods that have the same impact as GLP-1 agonists such as Ozempic, Wegovy, and other GLP-1 agonist drugs.
In short, (1) eat more fiber (prebiotics); (2) eat 1-3 servings of
low sugar, fermented foods: sauerkraut, Greek yogurt, kimchi, kvass; (3) protein sources (again) that have glutamine--eggs, meat and turkey stimulate more GLP-1.
It's easy to get lost in the weeds in this segment:
Prebiotics:
Chances are, you’ve heard about the importance of probiotics, the good bacteria that help support your gut balance. However, have you heard of prebiotics? These indigestible fibers feed your good gut bacteria, making them essential to keep your gut thriving.
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