Eat Like THIS for 24 Hours to Boost Your Natural GLP-1 - STOP Hunger FAST!

Summary

Dr. Mindy Pelz explains that the body naturally produces GLP-1, a hormone she says helps signal fullness, slow digestion, and prompt insulin release. The video’s central idea is to support the gut microbes involved in GLP-1 production through food choices and meal timing.

Strategies and tips discussed

• Build meals around protein, fiber, and healthy fats.

  • Aim for 20–40 g of protein per meal; Pelz specifically suggests about 30 g at the first meal.
  • Include fiber-rich foods such as lentils, chickpeas, berries, and leafy greens. She recommends about 25 g of fiber daily.
  • Add fats such as avocado, olive oil, avocado oil, or grass-fed butter.

• Choose foods Pelz describes as GLP-1-supportive.

  • Protein-rich options include eggs, fish, grass-fed meat, and dairy.
  • Plant-based options include lentils, chickpeas, and black beans.
  • Other suggestions include avocado, raw nuts, fermented foods such as kimchi or sauerkraut, and probiotic yogurt.
  • She also suggests drinking apple cider vinegar diluted in water before a meal.

• Limit foods she says may work against gut microbes and GLP-1 production.

  • Ultra-processed foods, refined sugar and flour, and high-fructose corn syrup.
  • Vegetable oils such as canola (rapeseed), soybean, and corn oil.
  • Diet products containing artificial sweeteners.
  • Frequent snacking.

• Consider meal timing.

  • Pelz suggests an approximately eight-hour eating window followed by 16 hours of fasting.
  • She recommends eating most calories earlier in the day, avoiding food for about three hours before bed, and limiting snacks between meals.

Example day from the video

• During the fasting period: Water, black coffee, or green tea. Pelz also mentions water with sea salt, lemon, or optional apple cider vinegar.
• First meal: Eggs with vegetables, avocado, spinach, and berries.
• Later meal: Greens with lentils or chickpeas, plus salmon or chicken and olive oil.
• Lighter evening meal: Grass-fed beef or fish with sweet potato, followed by no snacks.

Five starter steps

1. Get about 30 g of protein at the first meal.
2. Add fiber-rich plants to lunch and dinner.
3. Try an eight-hour eating window, if appropriate.
4. Remove one highly processed food each week.
5. Try 1–2 tablespoons of apple cider vinegar diluted in water before the first meal.

Pelz says some people may feel tired or foggy at first when reducing ultra-processed foods, and mentions electrolyte packets as an option. She also cautions against eating too little, particularly when using appetite-suppressing medication, and emphasizes getting adequate protein and nutrients.

These are the presenter’s recommendations and claims; the video does not establish that they are suitable for everyone. Fasting, medication changes, and dietary restrictions may require individualized medical guidance.

Presenters and sources mentioned

• Presenter: Dr. Mindy Pelz
• Sources referred to in the video: A 2023 study in the Journal of Obesity; a 2025 study in Nature Medicine; other studies discussed without full citations; a webinar series for Fast Like a Girl certified trainers; and a client anecdote.
• Product mentioned: LMNT electrolyte packets.