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Hi Fat2Flaca Familia! This video was part of my audition for Extreme Makeover Weight Loss Edition. Since recording this, I have lost 170 lbs. I will be recording an update video soon. I wanted to share where I started with anyone who could understand my struggles with trying to get reclaim my health. XOXO, Fat2Flaca To follow my Weight Loss Journey Subscribe to my channel here: https://www.youtube.com/user/Fat2Flaca?feature=mhee Facebook.com/Fat2Flaca Twitter.com/Fat2flaca Instagram: Fat2Flaca Contact me at: Fat2Flaca.com
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Here is the link to the playlists of all my sauna and steam room videos - Sauna shorts - https://www.youtube.com/playlist?list=PL0hU4ldpHOKhh8ESSfpeAI5rav0wDihLb - Sauna and Steam Room videos - https://www.youtube.com/playlist?list=PL0hU4ldpHOKjJQ5QCOVTZA7O8quRG07ry 🧪 This video isn’t sponsored. Some product links are affiliate links — if you buy something, I may earn a small commission (at no extra cost to you). It helps support the channel 🙌 👇 My Favorite Health Tools 🛒 Amazon Storefront - https://www.amazon.com/shop/practical.health - Fasting, sauna, sleep, and recovery gear I actually use 🌐 More Practical Health Content 📘 Website - https://www.practicalhealth.life 🎵 TikTok - https://www.tiktok.com/@practical.health1 📘 Facebook - https://www.facebook.com/practicalhealthforever 📸 Instagram - https://www.instagram.com/practical.health 🔬 About Practical Health I’m Andrey Titov, PhD - testing health hacks so you don’t have to. On this channel, I combine science + personal experiments to optimize: • 🍽️ Nutrition & appetite control • 🏋️ Exercise & recovery • 😴 Deep, effective sleep • 🧘 Mental health, stress & happiness All with data, not hype. Let’s live better - one habit at a time!
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Glucagon-like peptide-1 (GLP-1) is a hormone that plays a crucial role in regulating blood sugar, insulin secretion, and appetite. Several foods have been scientifically shown to naturally increase GLP-1 levels, supporting weight loss, blood sugar control, and satiety. 1. Whey Protein Why it works: Whey protein stimulates GLP-1 secretion due to its high branched-chain amino acid (BCAA) content, especially leucine. It slows gastric emptying and enhances insulin secretion, promoting satiety. Scientific Evidence: A study published in The American Journal of Clinical Nutrition found that whey protein intake significantly increased GLP-1 and insulin levels, leading to improved post-meal blood sugar control. Another study in Diabetes Care showed that consuming whey before a meal led to higher GLP-1 release and reduced blood sugar spikes in people with type 2 diabetes. Sources: Nilsson M, et al. "Glycemia and insulinemia in healthy subjects after lactose-equivalent meals of milk and other food proteins: the role of plasma amino acids and incretins." American Journal of Clinical Nutrition, 2004. Jakubowicz D, et al. "Whey protein breakfast improves postprandial glycemia in type 2 diabetes." Diabetes Care, 2014. Best Sources: Whey protein shakes, Greek yogurt, cottage cheese. 2. Fermented Foods (Kimchi, Sauerkraut, Kefir) Why they work: Fermented foods enhance gut microbiota, leading to greater GLP-1 secretion. Probiotics in these foods, particularly Lactobacillus and Bifidobacterium strains, help stimulate GLP-1 release. Scientific Evidence: A study in The Journal of Clinical Endocrinology & Metabolism found that consuming probiotics increased GLP-1 levels and improved insulin sensitivity. Another study in Nutrients found that fermented foods enhanced GLP-1 and peptide YY (PYY), another satiety hormone, leading to reduced appetite and food intake. Sources: Yadav H, et al. "Beneficial metabolic effects of a probiotic via butyrate-induced GLP-1 secretion." The Journal of Clinical Investigation, 2013. Ivey KL, et al. "Probiotic supplementation increases GLP-1 secretion and improves insulin sensitivity." Nutrients, 2018. Best Sources: Kimchi, sauerkraut, kefir, tempeh, miso. 3. High-Fiber Foods (Barley, Oats, Beans, Psyllium Husk) Why they work: Fiber, particularly beta-glucans and resistant starch, increases short-chain fatty acid (SCFA) production in the gut, which stimulates GLP-1 secretion. Soluble fiber slows digestion, enhancing GLP-1 release and improving blood sugar control. Scientific Evidence: A study in The Journal of Nutrition found that consuming barley beta-glucans led to a significant increase in GLP-1 and PYY, leading to greater satiety. Research in Diabetes Care showed that diets high in fiber increased GLP-1 secretion and reduced blood sugar spikes in diabetic patients. Sources: Reimer RA, et al. "Increases in GLP-1 and PYY after dietary fiber intake are associated with reduced energy intake and improved glucose regulation." The Journal of Nutrition, 2012. Nilsson A, et al. "Barley kernel-based meals increase GLP-1 secretion and improve glucose regulation." Diabetes Care, 2008. Best Sources: Barley, oats, lentils, black beans, psyllium husk. Extra Virgin Olive Oil (EVOO) Contains oleic acid, which has been shown to enhance GLP-1 secretion and improve insulin sensitivity. A study in The American Journal of Clinical Nutrition found that consuming EVOO-rich meals increased GLP-1 levels and promoted satiety. Best Sources: Cold-pressed extra virgin olive oil. Final Thoughts If you want to naturally boost GLP-1, focus on: Whey Protein – Stimulates GLP-1 and insulin, slows digestion. Fermented Foods – Probiotic bacteria enhance GLP-1 production. High-Fiber Foods – Beta-glucans and resistant starch promote gut health and GLP-1 release. Subscribe for more tips!
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Why Your Weight Fluctuates (Even While Losing Fat) Scale Changes Explained Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/michelle to get your free sample pack with any purchase. Do you have a goal body weight and are frustrated by the scale going up even when you’re eating in a calorie deficit, exercising, and doing everything right? In this video, I’ll explain why your weight fluctuates daily especially for women 35–60 who are in a fat loss phase, eating in a calorie deficit, going through perimenopause or menopause, and doing all your workouts. I will explain everything you need to know about why the scale changes not only daily, but also hourly even while losing fat. Understanding weight loss vs. fat loss, why does the scale go up and down, and having a healthy relationship with the scale, the many reasons why you weight fluctuates daily. #weightfluctuations #scalefluctuations #fatlosstips ************************************** DOWNLOAD MY FREE HIGH PROTEIN FOODS GUIDE HERE: https://michelleroots.myflodesk.com/highproteinfoodslist LEARN ABOUT MY ONLINE PERSONAL TRAINING, NUTRITION COACHING, AND ACCESS TO MY FITNESS APP https://michelleroots.com/work-with-me/ 8 WEEK BEGINNER FRIENDLY STRENGTH TRAINING PROGRAM https://michelleroots.com/8-week-stre... PROTEIN POWDER AND SUPPLEMENTS I USE AND RECOMMEND https://1stphorm.com/products/phormula-1-natural/?a_aid=michelleroots FLOURISH PROTEIN PANCAKE MIX https://flourish.rfrl.co/72884 CHECK OUT MY OTHER YOUTUBE CHANNEL WITH EXERCISE TUTORIALS & WORKOUTS @ExerciseTutorials ************************************** WATCH NEXT: FAT LOSS OVER 40 | MINDSET SHIFTS EVERY WOMAN NEEDS TO MAKE TO SEE RESULTS https://youtu.be/ye6S6QfUVLY?feature=shared HOW TO ENJOY SUMMER WITHOUT GAINING WEIGHT https://youtu.be/rDwIJEMAkX4?feature=shared LOW CALORIE HIGH PROTEIN SNACKS FOR WEIGHT LOSS OR BODY RECOMPOSITION https://youtu.be/OjbRQ0Bnflo?feature=shared 5 REASONS YOU ARE NOT GAINING MUSCLE AND LOSING FAT https://youtu.be/jbD0b9jT9YU?feature=shared ************************************** CONNECT WITH ME: Website: http://www.MichelleRoots.com & http://www.Core-Condition.com Instagram: http://www.instagram.com/michellerootsfit TikTok: https://www.tiktok.com/@michellerootsfitness Facebook: http://www.Facebook.com/MichelleRootsFit Twitter: http://www.Twitter.com/CoreCondition DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including mine. These videos are for educational purposes only. AFFILIATE DISCLAIMER Note: this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support! Train 4 Life & Be Ready 4 Anything Michelle https://www.youtube.com/watch?v=_6yeR3vk2l0
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Get ready to torch that belly fat with our quick and effective workout designed specifically for women! In just 50 seconds, this high-energy video features a series of belly fat-burning exercises that can be done anywhere, using only stock media. Perfect for busy schedules, our dynamic workout incorporates movements that engage your core and boost your metabolism. Whether you’re a beginner or looking to enhance your fitness routine, these exercises are your key to a flatter tummy and a healthier lifestyle. Don’t forget to like and share this video with friends who want to join the challenge! #BellyFatBurn #WomensWorkout #FitnessTips #HomeWorkout #HealthyLifestyle
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Bottom Line Thursday: GLP-1 Medications - New Studies and Employer Coverage Trends This week's discussion examines recent studies on GLP-1 medications for diabetes and weight loss treatment. Topics addressed include: Employer coverage patterns for GLP-1s Long-term usage rates and discontinuation factors Potential health concerns associated with medication cessation We analyze the implications for employers and health plans. This information is important for understanding current healthcare cost drivers and employee health management strategies. #EmployeeBenefits #HealthcareCosts #GLP1Medications
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Discover the transformative power of intermittent fasting and OMAD (One Meal A Day) in this insightful video. Join me as I dive into the principles of OMAD and share my personal motivation behind this experiment. Could it really enhance my health and energy levels? I'll discuss my goals, including testing improvements in weight loss, focus, and sleep quality. Along the way, I'll address anticipated challenges such as hunger and workout difficulties, and emphasize the importance of listening to your body during this journey. Don't miss out on this honest exploration of dietary changes – like and share to spread the knowledge! #IntermittentFasting #OMAD #HealthJourney #WeightLoss #Focus #ImprovedSleep