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Language: en
today I'm going to talk about the foods
that every woman should know about
because eating them can help naturally
balance their hormones first let's talk
about what is a hormone a hormone is a
chemical messenger that's made in your
body that tells one organ or multiple
organs what to do in order to function
for health now hormones can affect you
physically they can affect you mentally
they can affect you emotionally and
hormones can even affect you socially
there are social hormones that you're
brain actually produces we're going to
talk about some of those hormones are
also key for sexual health and for
function and for reproduction so if you
want to have a baby your hormones have
to work well both if you're a man as
well as when if you're a woman now how
many hormones are in the body that's a
great question there's probably hormones
we haven't discovered yet but as of last
count there's about 50 hormones that are
circulating in human body now some of
the hormones that you may have heard
about are like thyroid hormones
or cortisol or of course insulin for
blood sugar control then there's soci
the social hormone oxytocin and estrogen
which you probably heard about and
progesterone now I'll talk about these
hormones but let's start first with the
foods that I recommend for hormonal
balance we're just going to give you
some foods first and then we're going to
explain it all uh as we go along all
right first you need to eat foods that
are a good source of protein protein if
you want to balance your hormones now
why is this it's because proteins are
made out of amino acids and you need to
put those into your body and your body
will break them down and they will
reassemble hormones out of those amino
acids so if you don't have enough you're
not going to be making proper hormones
so you need protein made of amino acids
so that the body can recoup and capture
those amino acids and use them to
construct uh the hormones the building
blocks of hormones okay so you want make
sure your body's stocked up so what are
some good basic sources of protein if
you want to kind of make sure your
body's got balance of your hormones well
some common good sources of protein are
eggs it's a myth that eggs aren't good
for your health eggs particularly
organic Freer range eggs um are actually
really great sources of protein and even
though they have cholesterol limits
actually helps you raise your good
cholesterol and all the Studies have
shown that in fact eating eggs in
moderation actually lowers your risk of
cardio vascular disease so eggs a good
source of protein another good source of
protein are legumes so what are legumes
lentils at aame they are great source of
of a legumes all right and then of
course you've got your uh meats and fish
fish are a great source of protein if
you're a pescatarian um always eat lower
on the food chain okay I like swordfish
but swordfish is high on the food chain
high in the food chain means that it
actually might actually contain
heavy metals that you get from the sea
like Mercury big fish eat smaller fish
eat smaller fish eat smaller fish and
what they do is they're actually
accumulating all the heavy metals that
are found in the sea so eating lower on
the food chain is always better okay now
uh what about Meats turns out chicken is
a pretty good source of protein right if
you want an alternative to red meat
that's uh beef or even pork chicken is
actually a great alternative now if if
you want to get the best quality chicken
try to get it um free range all right
and you want your chickens to be
humanely treated not only is that just
good uh practice from a Humanity
perspective but also chickens that are
allowed to run around in their natural
environment and eat natural things are
going to be better sources of the
bioactives their protein is actually
going to be a better type of protein and
they're less likely to be sick now
chickens also have a gut microbiome
healthy gut and the problem is that when
chickens are raised in big factories
where they're put in small pens and
packed next to each other guess what
they uh don't aren't fed the right
things their gut microbiome isn't
healthy and if the gut microbiome of a
chicken isn't healthy the chicken's not
going to be healthy and their meat isn't
going to be quite as healthy as well so
basic principles we talked about eggs we
talked about chickens organic free range
always going to be the best legumes
another good source of proteins okay now
here's the thing eating proteins that
can influence uh uh hormones can also
influence and control your appetite
because one of the hormones that
controls your appetite is called gin
okay gin makes you hungry uh and uh
hormone and and protein also helps your
body create hormones like glp1 and glp1
slows your appetite down all right um
there's another hormone called leptin
that also slows your appetite down
slowing your appetite is called satiety
and when you feel full you're much less
likely to eat or overeat a lot of food
all right so that's actually key because
you overeat you're going to uh overload
your body's metabolism you're going to
over accumulate fat harmful body fat and
then it's going to be an inflammation
and now your hormones are going to be
out of whack so here's what you want you
want to be able to eat proteins that are
building the balancing mechanis is Ms
okay and this is both for men and women
but also women we can't forget about the
whole appetite issue particularly as
women get towards middle age you want to
actually make sure you're paying
attention to this eating protein builds
a hormones that allow your appetite to
be balanced gin makes you hungry That's
a hormone that requires protein and uh
leptin uh Makes You full and the hormone
glp1 glucagon like peptide 1 uh uh is
another hormone that actually makes you
feel full now by the way if you think
you've heard of glp1 glucagon like
peptide 1 that's probably because you
have
glp1 is the natural hormone made by your
body to be able to slow appetite down
it's one of the functions of glp1 it's
got other functions as well but glp1
slows your appetite down um it's kind of
like a a protein a hormone that actually
pushes a button that says heyy you're a
little bit full stop eating all right
guess what those prescription weight
loss drugs like OIC wovi munaro Etc they
are what we call glp1 agonists so they
are kind of like glp1 but they push that
button as well to make you full that's
one of the reasons that these uh
prescription weight loss drugs help you
lose weight naturally your body's going
to make these as well so if you really
want to have a balanced appetite and
you're not overeating uh uh if you
overeat you're going to tip your metab
ISM over and now you're not out of
balance as well so eating protein helps
build the hunger hormone and the
fullness the ciety hormone that's what
you call balance now the next food I
want to talk about are colorful
vegetables you've heard about this eat
the rainbow right well colorful
vegetables like I always think about
sweet peppers right yellow peppers red
peppers orange peppers green peppers to
me that's a great example of a single
food that has a different colors to it
but then EV if you think about all the
other types of vegetables out there you
got your carrots and you've got your um
Swiss CH they've got all kinds of
different colors to them they not only
have Prebiotic bioactives polyphenols
but they also tend to have a lot of
dietary fiber so let's first talk a
little bit about the colors the colors
from the polyphenols those Prebiotic
polyphenols they feed your gut
microbiome now your gut microbiome this
is 39 ion bacteria that live in your gut
healthy bacteria okay when I was in
medical school I was taught that must
kill bacteria bacteria all bad wrong
most of the bacteria that we encounter
in our lives actually are inside our gut
and most of those bacteria are good but
you want to actually keep them happy and
wellfed a good gut microbiome is like a
happy neighborhood of good citizens that
live together and they're productive
together they make sure everybody is
safe and happy and when you actually
feed them polyphenols some colorful
vegetables you're keeping your gut
microbiome happy now what's the role of
the gut microbiome and hormones we are
actually just now starting to do the
research to figure this out but it's
absolutely clear that a good healthy gut
microbiome is very important to keep
your hormones balanced all the hormones
seem to be affected by the gut
microbiome wherever we look if you want
to balance your hormones you want to
have good healthy gut microbiome and
where you find hormones uh out of
balance right so you might see this in
menopause you might see this in uh hyper
hypothyroidism guess what what we're
fighting is that the gut microbiome is
somehow involved that's that dastardly
problem called disbiosis dis meaning out
of whack biosis relating to the Natural
Balance within the gut microbiome so
when that's gut microbiome's out of
balance you wind up having problems with
your homo so you want actually feed that
gut bacteria with colorful vegetables
containing polyphenols and dietary fiber
the dietary fiber is actually the core
food okay if you have a pet dog okay
this is your dog food the dietary fiber
to keep your pet dog or in the case of
your gut your your gut bacteria happy
wellfed and well functioning that's key
for hormonal balance now what are some
of the vegetables that I um really want
to emphasize are really beneficial for
gut health and therefore hormonal
balance in health well there's a whole
group of vegetables you should know
about called Brasa b r a SS I ca Brasa
so what are some examples of these all
right you go to the produce section and
you ask the manager produce manager hey
you have any Nebraska here and what he
or she will do is point out broccoli
broccoli Rob brussels sprouts cabbage
kale and collard green
and by the way you can also get um the
Sprouts from these as well broccoli
Sprouts kale sprouts um I actually go to
the farmers market and I will often find
um in the springtime and uh broccoli
Sprouts or kale sprouts which are
absolutely delicious okay these Brasa
have a lot of Prebiotic polyphenols one
of them is called
isothiocyanates they are important for
gut health they're good for metabolic
health metabolic balance and they
actually help to fight harmful body fat
which lowers inflammation in your body
which then helps your hormone stay
inbalance as well you see this is
actually like a complicated Orchestra
with a lot of different instruments your
hormones and your organs and your cells
are all kind of playing a beautiful
orchestral sound and when one instrument
is out of balance it can actually affect
the other instruments as well and so the
whole piece actually sounds Out Of Tune
and this is why you want to actually to
keep those hormones balanced all right
what's another source of dietary fiber
that's really good because Brasa also
have a lot of dietary fiber but here's
another food that you should know about
mushrooms I love mushrooms mushrooms
even though they're soft and Wiggly when
you actually um cook them they are a
great source of dietary fiber a soluble
fiber called beta D glucan and beta
glucan there's a lot of things it
activates your body's Health defense
systems which I wrote about in my book
Eat to beat disease disease and also
good for your metabolism which I wrote
about in eat to beat your diet but
here's the thing the dietary fiber in
mushrooms feeds your gut microbiome
better gut health better hormonal
balance what kind of mushrooms well I
can tell you that even the lowly lowly
white button mushroom is beneficial all
right but there are other culinary
mushrooms that you're going to counter
very easily when you go to the grocery
store you go to the farmers market all
right and what are some of these things
uh should chake mushrooms inoi mushrooms
portabello mushrooms um criminy
mushrooms these are really common porini
is kind of a gourmet mushroom I love all
caporini they're absolutely delicious
and by the way you can also get
mushrooms fresh but you can also get
them dry because fresh mushrooms you
know if you have a local mushroom grower
or you can get mushrooms grown uh sort
of in a dark place on on these logs
that's one thing you can get farmed
mushrooms but in this uh fall and winter
especially getting into the winter fresh
mushrooms might be hard to come by in
some places in which case guess what
dried mushrooms actually have the beta
de glute can just in dried form and in
fact arguably if you're cooking with
mushrooms the dried mushrooms even have
more potent flavor right so dried porini
you can make a risoto out of that I like
to cook so I like to talk about uh Foods
now my Taki mushrooms are also um a kind
of meaty mushro mushroom it doesn't have
a stem it's just kind of like this like
looks like a piece of coral from a coral
reef let's talk about mushroom parts for
a second because I think this is
actually something that might be
interesting and useful for you to know
about that beta dlue can that I talked
about is present in all of the mushrooms
now when you actually get a mushroom
like a plain old white button mushroom
right what do you normally do when you
bring them home from the store you clean
them up you want to clean them up rinse
them off and what do you do you cut off
the stem and you're going to cook with
the top right then you slice up the top
or you throw the top in and it used to
be all right and me too I'd throw away
the stems but what we've done now is
looked at the research to figure out
where is that beta glue can so the cap
the mushroom cap the top it's got bitt
glue can it's got a lot of it which is
why we love to eat the top of the
mushroom tasty too but guess what the
stem of the mushroom which is called the
stype of the mushroom s p e the stpe of
the mushroom has twice as much beta D
glue can so you're going to buy
mushrooms right cook with the top eat
the top but also save the stem and do
something with the stem if you look at
cultures in Asia or cultures in the
Mediterranean or in Latin American
countries you know they actually use
every part of their food and mushroom
stems can be used to make something
really delicious in a dish if you don't
know what to make with it one and doubt
put it into a food processor and you can
puree it and actually turn it into a
mushroom soup which you can then flavor
up in all kinds of different healthy
ways and you'll still get the uh soluble
fiber the beta de glue can okay so
that's another little kind of like a pro
tip when it comes to mushrooms what
about another source of dietary fiber
that's actually good for your gut health
which is good for hormonal balance
avocados who doesn't like an avocado
right like avocado toast avocado just
plain uh avocado in your cut up in your
salad avocado is actually really really
great avocado even though it's kind of
mushy and green it's a great source of
dietary fiber who would have thought
that right so your guacamole is actually
quite healthy all right uh uh and it's
got healthy fats in it as well another
benefit of avocado okay so just to kind
of recap foods that are loaded with
polyphenols colorful foods and dietary
fiber are good for gut health good gut
health good hormonal Health helps to
keep everything in Balance now let's
talk about another category of foods
that can help keep hormones in balance
and that is your omega-3 fatty acids
sometimes are called pufas pufa that
stands for polyunsaturated fatty acid
okay and the name is accurate these are
healthy fats now you can get these
healthy fats from plant-based Foods okay
you get the precursor linolic acid chia
seeds have them as an example when you
eat them your body has to convert the
linolenic acid acid from the Chade it
converts it into Omega-3s all right um
and it's actually a useful thing uh if
you're a vegetarian or you're vegan to
know that seeds like chia seeds can
actually be a good source of Omega-3s
but if you actually eat fish that's
where the most abundant Omega-3s like
get you just like delivers it right home
right target hits the bullseye every
time is you eat seafood now Seafood uh
with Omega-3s used to be considered uh
oily fish right I mean how many Of You'
have heard about eat the oily fish macel
and Anchovies and sardines now I
actually happen to like all of them but
I know that many people don't really
like seafood and many people don't like
those kind of um smaller oily fish but I
can tell you from research that I've
done and that I've wrote about this in
my book Eat to beat your diet which
isn't a diet book is actually how a book
that tells you how to avoid having to
beat to get on a diet it turns out that
some of the larger fish the white flaky
fish the fish that people like cod
hadock are all actually really really uh
lated with Omega-3s in fact um you can e
just basically a pling card deck worth
of cod and you can actually get a good
whopping dose of Omega-3s now salmon is
obviously got Omega-3s as well and
salmon even though it's a little higher
in the food chain uh is a healthier meat
because it doesn't actually tend to
accumulate those high high levels of
heavy metals from the sea but is a good
substitute um H as I mentioned to you uh
is also another uh White Fish very mild
tasting if you don't like if you're not
somebody who really likes fishy fish try
Cod try hake these are really uh hbit
these are very benign uh fish and
actually they're quite tasty if they're
cooked the right way I always tell
people if you think you don't like
seafood really the the problem is that
you just haven't had it properly
prepared in a delicious way and so give
yourself a chance to enjoy Seafood now
let's say you say well I like seafood
but I actually like shellfish more I
like shrimp I like oysters I like clams
muscles guess what you are in luck
because my research is shown that even
shellfish like muscles and clams uh can
actually and shrimp have omega-3 fatty
acids so you can actually um get what
you need in order to be able to get
those Omega-3s that help to balance your
hormones
uh from shellfish uh as well by the way
this also goes uh to octopus to squid to
Lobster okay I know that most people
don't eat lobster it's a kind of
expensive food but guess what what I'm
trying to get to you is that the whole
spectrum of seafood actually can give
you omega-3 fatty acids because Omega-3s
actually come from Plankton which are
you know kind of the plants of the sea
uh and then small fish eat them bigger
fish eat the smaller fish and then and
their flesh accumulates the omega-3
fatty acids and this goes for shellfish
and shrimp uh as well now if you toally
don't like Seafoods of any sort or can't
get it most people can get it frozen
fish by the way is as good as fresh fish
when it comes to Omega-3s and the
quality of the meat as well but you can
also um get Omega-3s from as a
supplement so uh that's actually another
another way to get omega-3 fatty acids
all right why am I telling spending all
this time talking about Omega-3s well
because Omega-3s have been shown to help
regulate a very important hormone in
your body called cortisol cortisol is
made by your adrenal glands all right
and that your adrenal glands are
basically um sort of like a sunny side
up egg that's sitting on top of your
kidneys so here's your kidney and here's
the adrenal gland sitting right on top
of it um another analogy would be like
an owl perching on a tree stum or a
sunny side egg you know sort of like
piled on some hash browns whatever okay
these are the glands that are are making
hormones they sit on top of your kidneys
and when they produce cortisol guess
what your cortisol helps to control your
metabolism so if you're a woman and you
want balanced hormones um I know that
most people start talking about
reproductive hormones but I'm talking
about cortisol because cortisol needs to
be balanced in order to have a balanced
metabolism ISM and cortisol also helps
to balance your blood pressure women
actually especially as they get older
are prone to having high blood pressure
hypertension cortisol helps to regulate
that and by the way cortisol is also
important for keeping your mind sharp
okay um uh cognitive function is
dependent on having a good control of
cortisol now you don't want too much
cortisol all right if you have OverDrive
of any hormone you know the the
functions of your organ go to overdrive
so you don't want too much cortisol or
your metabolism goes on overdrive your
blood pressure sores and you can
actually get mentally anxious as well
but if you have too little cortisol if
you're short on cortisol then you're
listless and your blood pressure bottoms
out okay so again this is why balance is
really important you want just the right
amount and your body knows how to do
this but Omega-3s is one of those um
substances dietary factors from seafood
or chia seeds and some plant-based foods
that allow you to have that healthy
hormonal balance now one thing that also
has Omega-3s seaweed if you ever go to a
sushi restaurant go to the sushi bar
they might have on the menu a seaweed
salad that's called
wakame and that actually contains
Omega-3s uh so order a seaweed salad a
little bit of sesame oil and sesame
seeds on it and the other thing is that
is kelp kelp is sort of the big thick
slippery seaweed have you ever gone to a
beach and you see this big gigantic
leaves sitting on dark colored leaves
sitting on the uh uh on the sand they're
pretty slippery that's kelp and kelp is
also a good source of Omega-3s so you're
like I'm not going to be eating that off
the beach well actually if you go get
miso soup in a Japanese restaurant okay
you know the little bowl of soup they
serve you usually get a little bit of
tofu uh in it uh it's a broth uh it will
have a little black square that is kelp
all right if you go to Asian store
you'll see that dried and you can
actually tear a page off the sushi
restaurant Playbook and you can cut it
up and soak it up and cook it into a
soup yourself and guess what that
contributes omega-3 fatty acids to you
let's now talk about your thyroid
because many people actually um uh have
thyroid issues and your thyroid first of
all what is your thyroid it's a gland
it's a gland that makes thyroid hormone
right so glands are the organs in your
body that make hormones so where's your
thyroid located well it's actually right
above your the notch of your um collar
bone right between your collar bone and
it kind of like a butterfly around your
neck um you know when doctors are
trained to do a thyroid exam we're told
to actually use both hands and feel
around the neck which is what the your
doctor does on a good physical exam the
thyroid looks like a butterfly it's got
two Wings on each side and it makes
thyroid hormone so what does thyroid
hormone do it controls your metabolism
so so you want to have good thyroid
hormone in order to have good balanced
metabolism thyroid hormone also controls
your energy levels and thyroid hormone
also controls your weight whether you
gain weight lose weight or keep it
absolutely steady thyroid hormone also
controls your heart the rate of your
heartbeat how fast and strong your bones
grow and thyroid hormone also helps your
body generate heat so if you feel warm
or you feel cold that's all due to
whether or not your thyroid hormone is
actually doing its job and balance now
what happens if you have too much
thyroid hormone well guess what that's
called hyper thyroidism and what are you
going to do you're going to feel really
hot and sweaty heat generation goes way
up and if you're low in thyroid hormone
you're going to feel cold and you're
going to lack energy again I'm telling
you this because this is why hormones
need to be balanced all right so what
foods are good for hormonal Health well
answer is pretty simple you want foods
with iodine iodine is an element all
right in the environment and your
thyroid needs the iodine in order to be
able to function properly what's the
source of iodine well seaweed we talked
about um kelp uh and we talked about
wakame any type of seaweed is actually a
good source of iodine if you want to
find seaweed um uh you can just go to
the Asian store they usually have a
section where they've got packaged dried
sheets of seaweed and just go on to um
YouTube and look up seaweed recipe um
soup seaweed is great to actually use in
soup but you can use it to cook in other
ways as well by the way if you like go
to a sushi restaurant and you like rolls
right the Maki rolls guess what that
black skin around the roll is seaweed
it's pretty easy to actually make your
own Moy rolls all you need is this kind
of a machy roll roll maker uh which you
just roll the the the sheet up with so
you put a sheet of the seaweed on top of
the Roll then you put some rice on top
of it then you put you know whatever
cucumbers for the California roll or
anything else uh tuna if you would cut
up the tuna or shrimp and then you roll
it up it's actually fun to make tasty
and a way to get your seaweed into your
system that releases that has th iodine
which is actually healthy for your
thyroid hormone for thyroid balance for
balance hormones now Seafood in general
like fish also has iodine because the
sea has iodine and there are kinds of
salt that you can buy in a grocery store
if you look on the uh on the side of the
package of the salt it'll say fortified
with iodine check the label see if your
salt that you might get at the grocery
store has iodine in it now what about
some other unusual or surprising sources
of iodine guess what yogurt can also
contain iodine
yogurt probiotic food good for gut
health but but often it contains iodine
you know why because the cows that
produce the milk used to make yogurt are
fed iodine in order to keep the thyroid
glands of the cows healthy right it's
you know that whole thing of you are
what you eat well you are what your food
actually eats as well and when cows are
fed iodine to make a healthy cow to
produce healthy milk and that healthy
cow making healthy milk is actually made
to Ed yogurt you get a little bit of
iodine so that's a little bit of a
surprising source of um of iodine uh
Brazil nuts uh it's a tree nut also good
for the thyroid uh uh it actually
contains an element called selenium
which is a trace metal that your thyroid
uses to keep things in balance as well
all right so selenium also good for the
thyroid Brazil nuts a good source for
that all right I know I'm going through
a lot of information on a lot of
hormones on a lot of foods but look
we're going to be talking about a lot of
complexity whenever you're talking about
balancing the hormones remember there's
more than 50 hormones in the body and
I'm not going to go through all 50 don't
worry but I'm going to talk about the
ones that you're most likely have heard
of and ones that are most likely the
ones that you want to prioritize when it
comes to food as medicine to have be
balanced in your body I can't talk about
hormones without mentioning insulin and
I know a lot has been made out of
glucose spikes and Insulin etc etc um
and I'm not going to go into glucose
spikes but let me just tell you insulin
is a hormone that is made to uh to help
regulate your metabolism how much energy
you actually have in your body and we
all want to have energy so where is
insulin made insulin is made by an organ
in your belly called the pancreas and
the pancreas has made of different kinds
of cells there's a special kind of cell
in the pancreas called the beta eyet
cell beta eyelet cell all right and when
those beta adid cells are working well
they make insulin whenever you're
actually eating or thinking about eating
and when food enters your body okay
especially glucose your insulin is
released and it is just ready to help
your muscles and your atopos sites these
are fat cells absorb the blood sugar so
that it's regulating how much sugar is
floating around your bloodstream and
guess what that sugar is fuel and that
fuel actually gives you energy so that's
how our body stores energy as we're
eating is that insulin the hor hormone
that needs to be balanced by the way has
got to actually is critical for in order
to make sure that we're have getting
good energy balance what happens if you
have two little insulin well guess what
your sugar doesn't get absorbed and it
builds up in the blood okay twoo little
insulin not enough pull the sugar into
your muscles and into your body fat and
now the blood sugar is just building up
up up up and the more you eat the higher
the sugar levels go all right and when
sugar builds up in your blood you have
high blood glucose it's not a Spike it's
just kind of like a like a bathtub that
the water is overflowing there up up up
and it's now it's going to fill over the
spill over the sides and this is
actually called type one diabetes or
insulin dependent diabetes all right
that's when you don't have enough
insulin now too uh much insulin is also
bad for you now when do you have too
much insulin well this can actually
happen in type two diabetes type two or
adult onset diabetes well this is
actually what happens when your your
body make an insulin but your B but your
uh but your muscles aren't actually
responding to the insulin so it's out
there but it but the machine that
actually absorbs the energy the fuel
isn't working properly it's like if you
were at The Filling Station trying to
fill uh pump gas into your car and
there's a blockage in uh your fuel tank
right the nozzle can't quite spray the
gas and and now um your pancreas will is
saying oh we're not getting enough blood
sugar into our muscles into our body
let's go ahead and make more insulin
maybe that's the problem and so then in
type 2 diabetes not only you not
absorbing the blood sugar but you're
also making more insulin and when you
pump out more insulin levels go up up up
up and too much insulin is also bad you
know why because uh in order to make
more and more and more insulin your body
has to really ratchet up uh a growth
hormone called ins insulin like growth
factor igf1 insulin growth factor listen
this is actually the growth factor that
helps your body make insulin when you
need to make more you need insulin you
need more
igf-1 and here's the problem uh you need
a little igf1 to be healthy but too much
igf-1 meaning your body says I'm not
getting a blood cluent I'm make more
some more insulin that's type two
diabetes more insulin still not getting
enough sugar more insulin now to keep on
making more and more and more insulin
your body is cranking out the igf-1 and
too much
igf1 is associated with more mortality
from all kinds of causes and igf-1 is
even linked to cancer development in the
lab if you expose a tumor cell a cancer
cell igf-1 it just goes wild it loves
the igf1 it goes crazy and so that's why
we actually really want to be able to
control igf-1 and that's why having
Runaway type 2 diabetes is not healthy
at all okay so how do you actually get
balance of your insulin well you want to
actually make sure that you're not
overeating and that you're also eating
the right amounts of food so um so not
overeating I always talk about harachi
banm that is harachi banm is a confusion
saying that says stop eating when you're
about 80% full if you eat slowly and a
good way to eat slowly is to eat with uh
a company hopefully somebody you like
having
conversation uh uh you're eating more
slowly your body will signal to you as
your stomach is filling up it'll your
stomach will release hormones that tell
your brain that you know Hey listen slow
down you're actually getting full now
and so um uh uh you want to actually uh
eat slowly uh stop when you're 80% full
and whatever you're eating make sure
that actually it's mostly plant-based
right you're not eating added sugars
like sodas you're not eating too many
cakes and candies and cookies all that
stuff is just like pure sugar like
entering your body look that's going to
put a strain on your body as well so you
want to eat moderately okay 80% full you
don't want to overeat uh you want to eat
healthy things and you want to cut down
or cut out some of the ultra processed
foods that have been associated with
type two diabetes you know Ultra process
things in a box or bag made from a
factory that your grandmother wouldn't
recognize as food more importantly if
you take a look at the telltale signs of
an ultra processed food that might uh
not be good for your insulin regulation
your balance insulin all right is if you
take a look at the ingredient label and
you see all these ingredients like 20
some ingredients most of which you can't
pronounce and you have no idea what
they're actually doing in the food uh
it's not something you would put if
you're cooking in the kitchen uh those
artificial chemicals artificial
flavoring artificial coloring artificial
preservatives you get the drift here
those are actually um uh bad uh for your
metabolism and they also damage your gut
microbiome so gut health also helps your
body absorb that glucose so you want to
actually eat plant-based foods that are
have got polyphenols as we talked about
and dietary fiber that will actually be
helpful to gut health which then
ultimately help help balance your
metabolism and help balance your insulin
as well now uh I want to talk about uh
your brain your brain makes a hormone
called
oxytocin what's oxytocin it's uh a
social hormone what's a social hormone
well social hormone is what your brain
produces when you are in Social company
and you want to feel good right so you
know what it feels like if you're
waiting for uh at the airport uh in the
arrivals for somebody you haven't seen
in a long time friend relative lover
what have you and you see them and all
of a sudden you run up to them you give
a big hug right and you feel great and
that's because your brain is releasing
oxytocin it's a bonding hormone moms
also release oxytocin a lot into their
breast milk when they're breastfeeding
their baby this actually the baby gets
some oxytocin the mom has oxytocin it
bonds mom and baby it's a social hormone
by the way it's also a hormone that your
brain releases when you get a kiss not a
peck on the lips but actually a deep
French kiss and oxytocin also comes out
of your brain when you're having an
orgasm all right this is a very very
important uh hormone so neurotransmitter
made by the brain and guess what that
hormone that social hormone would you
want to have some of it around okay uh
when you need to especially when you
need to is controlled from gut bacteria
there's one gut bacteria called
lactobacillus routy rout is spelled re t
r lactobacillus which is an important
class of healthy bacteria ruteri is
exactly what it is the lactobacillus is
the first name Ruiz the last name
honestly it's genus and species but
research in the lab has found that when
you have lactobacillus R right even in
drinking water okay you're uh in the lab
so you have rats drinking their their um
their bottle drinking bottle guess what
that actually helps the brain produce
and release oxytocin this is a study
that's been done at MIT now
lactobacillus is a bacteria so you can
also find it in Foods so Probiotic foods
so what's an example of a probiotic food
with lactobacillus ruteri that's good
for brain health that actually helps
your brain release social hormones guess
what parmesano Reg IO cheese I'm not
talking about the fake parmesan I'm
talking about the real deal the OG the
parmesan Oro you can actually buy from
Italy or imported from Italy and you
know it comes in these gigantic discs
they're really hard and really heavy
they're monsters like the size of a car
tire all right and um the cheese sellers
have to cut them in to pieces and uh I
can tell you uh as somebody who loves to
cook and loves to use par on orano
cheese and I've also done research in
Italy on this it's kind of grainy it's a
little crunchy it's got this incredible
amami flavor the starter bacteria for
Pomano regano in Italy is lactobacillus
rudite so it's a probiotic cheese now
I'm not telling you to eat a lot of
cheese it has a lot of salt it has a lot
of f saturated fat but it is probiotic
so if you want to have an excuse to get
some lactus ruai to really help support
your brain health with your social
hormon
El rudai is actually found in cheese
there's another food that actually can
have lactobacillus rudai sourdough bread
because guess what the sour or the
tanginess of sourdough bread comes from
lactobacillus ruide lactobacillus lacto
is bacillus is a bacteria that makes
lactic acid lactic acid is what gives
sourdough the Tang right most people
love sourdough bread um and it's
actually the healthiest bread to
actually have now like anything you
don't want to have too much of it but
lacto basilis Rudi is the original
starter used to make sourdough bread uh
and in fact sourdough bread has been
made by you know Generations after
generation after generation after
generation of Bakers and it turns out
that the starter material of lacobus R
has been passed down over generations of
Bakers so if you're going to get shower
dough bread make sure you get the real
sourdough bread some factories that make
sourdough bread you know how they what
they do to make the their bread taste
Tangy you just put a little vinegar in
there that's cheating and it doesn't
actually have the probiotic
benefits um yogurt can also have
lactobacillus rudai as well you'd have
to look that up for whatever yogurt
product you're actually getting to see
what kind of bacteria it actually
contains now there's an
interesting beneficial side effect of
lactobacilus ruteri beneficial side
effect side effects aren't always bad
sometimes side effects are actually
really good in this case for
lactobacillus rooi guess what
lactobacillus R helps kill the bacteria
in your mouth that causes cavities and
causes gum disease so if you're going to
get lopus rut which you can actually get
um as a dietary supplement I always get
the chewable version this is like a pro
tip the chewable version I'll actually
chew it Chew Chew Chew then you swish it
around a little bit then swallow it
first I've actually treated my mouth my
oral health my my mouth microbiome with
a cavity bacteria killing uh probiotic I
mean how good is that like nobody would
actually not want to have that then you
swallow it goes down to your lower gut
now you've actually armed your lower gut
that lower gut text messages your brain
to release oxytocin you get the benefit
okay now I want to talk a little bit
about uh uh women who are going through
menopause menopause is actually this
kind of change in life usually around
middle age 40 45 sometimes earlier
sometimes later it can last a few years
but it can even last more than a decade
and researchers are looking at what
types of foods are are helpful to uh
ameliorate to aeve relieve uh women with
some of the symptoms of menopause so
some of these symptoms are hot flashes
anxiety discomfort pain so all kinds of
things that are associated not so good
things associated with menopause so I
want to explain a little bit of why it's
important to balance hormones um or
counterbalance your hormones when you're
in menopause so let's first talk about
those reproductive hormones that go uh
down uh when you have menopause estrogen
and progesterone are reproductive
hormones now estrogen is made by ovaries
estrogen
is made especially during puberty it's
responsible for breast development
ovulation ovulation is really their
ovaries kicking out an egg so it can be
fertilized for pregnancy and estrogen is
also important for menstration all right
you want to actually get ready for the
next cycle estrogen is involved with
that if you actually have too much
estrogen out of balance you have
menstrual problems you can have a lot of
anxiety you can have a decreased sex
drive you can have depression so too
much estrogen is actually problematic
now you want to have balance
progesterone is another sex hormone made
by not the ovaries but the adrenal
glands remember we talked about the
adrenal glands that's the sunny side up
egg uh sitting on a mound of hash browns
or I said also an owl sitting on a tree
stump all right you got the owl sitting
on a tree stump that's your adrenal
gland all right uh so you want those to
be in Balance now progesterone is also
made by a little bit of the ovaries and
in a men it's also made in testicles as
well what progesterone does is actually
it helps to prepare the womb for
pregnancy sometimes called the pregnancy
hormone if you have too little
progesterone it's going to be hard to
get pregnant in fact it often can lead
to miscarriage now you got too much
progesterone guess what that's been
linked to breast cancer as well so you
want really good balance you don't want
too much you don't want too little it's
so you know I used to call that the
goldilock Zone uh not too hot not too
cold not too hard not too soft just
right estrogen progesterone you want
them to do their thing in their right
balance okay um now during menopause all
right in women when their reproductive
age is done you've had all your kids or
You' never had kids it's time to slow
down and quit that business all right
your levels of estrogen and progesterone
go way down and guess what when your
estrogen levels go way down it causes
your bone density to decrease when bone
density decreases your bones become
brittle that's called osteoporosis you
probably heard of that that's actually
more common uh it's common it can happen
for in any woman but it's even more
common in uh in women like Asian women
who have small bones that become really
brittle like bird bones all right uh too
little estrogen also causes mood
disorders depression anxiety can go both
ways all right uh and uh to estrogen
causes hot flashes talk to any woman who
has either gone through menopause or is
going through menopause and ask her what
she thinks about hot flashes and she'll
probably tell you it is one of the most
uh bothersome disturbing symptoms of
undergoing menopause so a hot flash is
where you'll be sitting there perfectly
fine and because your hormones are out
of balance suddenly you feel this huge
flush uh in your body your temperature
goes way up you start sweating it's very
very uncomfortable for no apparent arent
reason your body goes into a hot flash
all right and it can last for minutes it
can last for even a little bit longer
and it feels like something's wrong with
your body hey there I want to share
another one of my resources with you and
this time is my free resource on foods
for Women's Health this guide isn't just
about weight loss it's about energy gain
and it's about how to balance your
hormones for overall well-being my guide
is all about helping you feel your best
by taking charge of your health so check
out the three foods that I Rec recomend
for Women's Health available for free
right now in the caption below now let's
get back to the video so for a long time
we didn't know what causes the hot flash
B now we know it's like your hormones
out of balance which is the whole
purpose of this video when talk about
what how you balance your hormones when
your estrogen is out of balance all
right uh it changes the thermostat
that's in your in the brain of a woman
now our brains contain a thermostat all
right in hyp hypothalamus that's like a
kind of a control center of your brain
uh it's like the dashboard of your brain
and when uh estrogen goes way low uh and
your hormones are out of balance that
thermostat uh doesn't know how to
readjust itself in fact it normally has
a pretty big good range you know you can
go up and down and up and down and
you're fine your body knows how to
control good temperature on a hot day
and a cold day but during menopause
because the hormones are out of balance
your thermostat goes from a comfortable
range to a really really narrow range
and when it's dealing with a narrow
range it's really hard to adjust you
know like when you're playing with the
volume of something and it you know it's
like too soft and you turn it and boom
It Gos too loud oh too loud you turn it
down now it goes suddenly too soft
that's basically the equivalent in
temperature of hot flash when you have a
volume control switch like on a radio
that you actually can't control properly
so that's what we think is going on with
menopause and hot flashes is that the
temperature control system in your brain
the thermostat of your brain goes from
being wide and normal like most of a
woman's life to suddenly become narrow
and the body doesn't know how to operate
within that narrow range it overcorrects
or underc corrects and you get these hot
flashes all right even at regular
temperatures no apparent reason
whatsoever another consequence of
hormones out of- balance are sleep
disturbances right women who are
undergoing menopause they have a hard
time sleeping now hot flashes can wake
them up that's a problem as well as as
you probably know we should be getting
eight hours of good sleep now what
happens because when you're sleeping
really well for eight hours your
metabolism is doing its thing it
actually burns down excess body fat uh
the other thing that's happening when
you're sleeping is your gut microbiome
uh reboots itself your immune system
actually starts to uh reset and uh
strengthen itself up uh your uh brain
also uh clear
toxins that have accumulated during the
day through a special sewer system
called glymphatic channels gly M PHT
gimatic system it's like the sewer
systems of Paras so except they're in
your brain they open up only when you're
sleeping in good deep sleep to drain all
those toxins you don't get good sleep
guess what you get brain fog you know
why because you haven't drained those
toxins and this is actually what happens
during menopause when hormones are out
of balance and you aren't able to
control your temperature and you wind up
having sleep disturbances it is a real
problem okay so the holy grail for women
who are going through menopause is
finding something that can help them
control their uh hormone levels so
estrogen replacement therapy or hormone
replacement therapy HRT is something
that medical doctors actually recommend
to women who have real difficulty with
their symptoms right um that can drive
somebody crazy right so you want to
actually talk to your doctor if you're
having severe menopause syndrome and HRT
uh actually is about trying to help your
body get a little bit better in control
of balance that could be really
important for your quality of life um
and ultimately for things like
osteoporosis as well you should always
talk to your doctor uh about you know
what the the pluses and minuses and what
are the cautions of the of the estrogen
the hormone Replacements that are being
used but when it comes to food is
medicine clinical studies have shown
that women who are undergoing menopause
the who the women who eat more fruits
and vegetables more polyphenols get more
dietary fiber have better gut health all
right better M gut microbiome they tend
to have fewer menopausal symptoms and
their symptoms tend to be less severe as
well so another argument for eating
produce plant-based Foods eating
specifically thinking about your gut
microbiome which reduces inflammation
which text messages your brain lowers
anxiety better social hormones all kinds
of good uh with that so that's what
clinical research has been showing so
far for women who are undergoing
menopause polyphenols dietary fiber good
for menopause couple of other things
nutrients that might be helpful for
women uh who are experiencing menopause
that try to uh compensate or counter uh
the imbalances in their hormones vitamin
D vitamin D has been shown to be helpful
through clinical studies with women who
experienced menopause where do you get
vitamin D in your food mushrooms yogurt
Salmon's a good source of vitamin D some
vitamin D and eggs eggs can have vitamin
D as well now this vitamin D helps to
build bones right remember I told you
low estrogen your bones get weak
osteoporosis vitamin D can counter that
that's actually balancing things at the
end uh sort of at the outcome level
right so not treating the root cause but
actually trying to counter some of the
uh side effects that can happen with his
hormonal ambalance look all women who
are undergoing menopause are at risk so
vitamin D is helpful come back to
Omega-3s uh remember we told talked
about this earlier Omega-3s are very
very helpful to to balance your hormones
well in women undergoing menopause
Omega-3s seem to be pretty important
they actually help to promote healthy
blood vessels which I studyed
and uh why do you need to actually get
better blood vessels well women after
menopause are at higher risk for
cardiovascular heart brain and blood
vessel diseases and so you want to be
able to make sure you've got good
healthy blood vessels right so this is
again food that's a counter to some of
the side effects um that come out with
venopian and cod shellfish muscles clams
shrimp Lobster by the way if you're a
woman EXP experiencing menopause go
ahead live it up you deserve it for your
heart health H go ahead and have
yourself some Lobster it's got Omega-3s
going to be good for you okay now here's
another food that's been shown to help
women experience fewer and milder
menopausal symptoms and that's whole
grains right whole grain bread whole
grain pasta whole grains you know for
your cereal uh good for you that's
actually another thing that you can
actually add to your shopping list is
Foods made with whole grains all right
now here's the other thing another
counter we now we're talking about
countering this hormone imbalance
protein we started this video talking
about the benefits of protein because
hormones are made with protein but guess
what when your est