bullet summary please

# tactiq.io free youtube transcript
# Doctor Ranks Every Supplement: Worst To Best
# https://www.youtube.com/watch/PPjVXMi_a3w

00:00:00.320 this is a video you might not have
00:00:01.839 expected from a doctor despite being
00:00:03.879 very skeptical about supplements in the
00:00:05.799 past I've come to realize they're not
00:00:07.640 all just expensive placebos and a select
00:00:10.120 few are potentially very useful for many
00:00:12.679 people in fact one of them is so
00:00:14.559 effective affordable and essential to
00:00:16.400 Good Health it could transform the
00:00:18.199 well-being of every single person
00:00:20.320 watching this video but before we dive
00:00:22.560 into the first supplement I need to say
00:00:24.599 one thing everything I'm going to
00:00:26.039 recommend here is for healthy people who
00:00:28.240 don't have any specific nutrient
00:00:30.000 deficiencies or increased requirements
00:00:32.040 because of an illness or a physiological
00:00:33.960 state for example women who are pregnant
00:00:35.920 or planning to get pregnant should
00:00:37.480 definitely take folate supplements and
00:00:39.719 if you have any doubt whatsoever whether
00:00:41.800 you should take a supplement or not
00:00:43.600 please talk to your doctor with that out
00:00:45.680 the way let's start by looking at some
00:00:47.520 supplements that are so dodgy even the
00:00:49.960 pills and powders are trying to escape
00:00:52.000 from the bottle detox teas are supposed
00:00:54.160 to give you more energy reduce floating
00:00:56.399 and help you lose weight sounds great
00:00:58.480 but if you do notice any of those
00:01:00.199 benefits it might be due to the caffeine
00:01:02.079 the laxatives the diuretics that will
00:01:04.438 send you to the bathroom every 5 minutes
00:01:06.880 rather than anything else bottom line
00:01:08.680 you already have a natural detoxifying
00:01:11.200 plant in your body they're called your
00:01:13.240 liver kidneys and colon and assuming
00:01:15.720 they work fine you don't need any help
00:01:18.040 from these supplements this one goes
00:01:20.200 straight onto the F tier don't waste
00:01:22.520 your money or your time on these
00:01:24.119 supplements or anyone who tries to sell
00:01:26.000 them to you same goes for Ketone
00:01:28.200 supplements the theory is that these
00:01:30.159 supplements help you achieve ketosis
00:01:32.240 where your body burns fat to provide
00:01:34.200 energy rather than use glucose the
00:01:36.159 actual evidence that these supplements
00:01:37.720 will help weight loss is pretty thin on
00:01:40.079 the ground while they could temporarily
00:01:41.920 increase blood ketones that doesn't
00:01:43.799 necessarily translate to the same
00:01:45.560 metabolic benefits as nutritional ketos
00:01:48.119 from a low carb diet you can put
00:01:50.240 lipstick on a pig but it's still going
00:01:52.119 to roll in the mud so there's no way I
00:01:54.399 can put Ketone supplements anywhere
00:01:56.439 other than F tier now let's look at
00:01:59.079 alkaline water this so-called functional
00:02:01.360 water is simply H2O with added alkaline
00:02:04.280 minerals the purported benefits of these
00:02:06.560 drinks are based on a handful of very
00:02:08.840 small studies and don't warrant the
00:02:10.800 headlines written about them there is no
00:02:12.440 solid evidence that they can deliver any
00:02:14.239 real benefit so they just join detox
00:02:17.000 teas and Ketone supplements at the
00:02:19.080 bottom of the pile now let's talk about
00:02:21.519 L glutamine you might have heard about
00:02:23.400 the guts health benefits of this
00:02:24.879 supplement and they're not so farfetched
00:02:26.959 El glutamine is a conditionally
00:02:28.760 essential amino acid which means we
00:02:30.640 naturally make it as part of the process
00:02:32.599 of creating protein but if we're sick or
00:02:34.840 injured we might not be able to make
00:02:36.760 enough and then we need to consume more
00:02:38.800 there's limited evidence that El
00:02:40.120 glutamine can alleviate the symptoms of
00:02:41.879 IBS and it may be useful for people who
00:02:44.000 are recovering from surgery or injury as
00:02:46.200 L glutamine levels tend to be lower in
00:02:48.200 these individuals and in these cases but
00:02:50.200 there's not so much evidence to support
00:02:51.760 the benefits in weight management or in
00:02:53.519 building muscle you'd be better off just
00:02:55.519 eating more protein all that said L
00:02:57.560 glutamine is going on the E tier you
00:02:59.920 might have heard of something called
00:03:01.159 berberine and specifically berberine
00:03:03.000 being touted as Nature's OIC a natural
00:03:06.080 way to increase your glp1 hormone and
00:03:08.560 keep you feeling full and yes there are
00:03:10.480 some small scale studies mostly in
00:03:12.360 animals showing it may do this however
00:03:14.599 any gop1 created in this way gets broken
00:03:17.680 down by the body in a matter of minutes
00:03:20.239 so there's no real long-term benefit if
00:03:22.319 you are interested in a more sustained
00:03:24.480 glp1 increase and an S tier supplement
00:03:27.799 that really does help with that stay
00:03:29.519 tuned in the meantime this is another
00:03:31.519 one to avoid so burbine joins El
00:03:34.040 glutamine on the E tier next up we have
00:03:37.120 multivitamins you just pop one of these
00:03:39.239 pills and it gives you all the vitamins
00:03:40.959 and minerals you need for the day the
00:03:42.840 actual evidence that multivitamins
00:03:44.599 provide any benefit is sketchy at best
00:03:47.599 one study from 2022 concluded that there
00:03:50.159 wasn't enough evidence to decide whether
00:03:51.879 multivitamins were overall harmful or
00:03:54.200 beneficial while another study published
00:03:55.840 in 2024 found that people who regularly
00:03:58.200 take multivitamins had a slightly higher
00:04:00.439 mortality rate than those who don't at
00:04:02.599 the end of the day if you're consuming a
00:04:04.200 multivitamin that gives you 100% of the
00:04:06.640 recommended daily amount of several
00:04:08.560 different vitamins or minerals and
00:04:10.840 you're eating a halfway decent diet
00:04:13.200 you'll be getting way more than the RDA
00:04:15.319 for some of those vitamins your body can
00:04:17.399 only absorb a certain amount of
00:04:19.199 micronutrients each day and anything
00:04:21.320 above that level simply gets sent out of
00:04:23.160 the body in yellow or brown liquid
00:04:25.479 missiles so in a very real sense if
00:04:27.919 you're taking a multivitamin there's a
00:04:29.800 danger you might be pissing or
00:04:31.960 your money away if not that you can
00:04:33.960 actually end up suffering from vitamin
00:04:35.479 toxicity if your body stores up more
00:04:37.680 micronutrients than it actually needs
00:04:39.280 for example in certain cases of fat
00:04:41.360 soluble vitamins in some cases your
00:04:43.639 doctor might prescribe you a multiv
00:04:45.479 vitamin to treat a specific condition
00:04:47.520 and I get it you're traveling your
00:04:49.199 diet's in the gutter maybe you can't
00:04:51.080 afford a nutritious diet right now in
00:04:53.240 those cases maybe multivitamins could be
00:04:56.280 a useful temporary crutch those
00:04:58.880 scenarios are s you'd be better off
00:05:00.440 spending your money on more fruit and
00:05:02.400 vegetables and don't forget frozen fruit
00:05:04.680 and vegetables are just as good for you
00:05:06.919 as the fresh stuff and often way cheaper
00:05:09.759 that being said I'm putting
00:05:10.840 multivitamins on the D tier now let's
00:05:13.320 talk about omega3 omega-3 is one of
00:05:16.120 those supplements everyone has heard of
00:05:18.199 and everyone knows is good for them
00:05:20.199 right but if you ask most people what it
00:05:22.240 actually is well would you know well
00:05:24.800 flounder no more I'm going to explain
00:05:26.919 omega-3 is a type of fat that is
00:05:28.720 essential for ourselves to work properly
00:05:30.639 it's an example of an essential fatty
00:05:32.520 acid that can only be obtained through
00:05:34.479 food or supplements there are three
00:05:36.919 types of Omega three ala which we can
00:05:39.400 get from plants like walnuts seeds and
00:05:41.479 vegetable oils and DHA and EPA which we
00:05:44.560 get from eating oily fish like sardines
00:05:47.039 tuna and salmon these fish get their
00:05:49.240 omega-3 primarily from eating algae we
00:05:52.000 are able to convert ala into DHA and EPA
00:05:55.440 but only in very small quantities so if
00:05:57.639 you don't eat fish for any reason should
00:05:59.919 you be taking an omega-3 supplement the
00:06:02.199 evidence is mixed at best and a bit
00:06:04.759 fishy oh brother this guy stinks one
00:06:08.800 large scale study which gave 8,000
00:06:10.840 participants either a very high level of
00:06:12.720 Omega-3 supplements or a placebo found
00:06:15.240 that the people given the omega3 had
00:06:17.479 fewer heart attacks fewer strokes and
00:06:19.560 suffered fewer deaths however that study
00:06:22.039 involved giving people way more DHA and
00:06:24.680 EPA they normally get from eating oily
00:06:27.080 fish on the other hand other studies
00:06:28.720 show that there is effect ly no impact
00:06:30.520 on health outcomes from increased
00:06:32.280 omega-3 consumption the problem with
00:06:33.919 these study is that if we're simply
00:06:35.319 asking people how much oily fish they
00:06:37.599 eat a day and then looking at what their
00:06:39.280 health outcomes are there are so many
00:06:41.440 other factors not taken into account
00:06:43.520 like any medicine they're taking how
00:06:45.680 healthy they are the rest of their diet
00:06:48.120 it's really hard to know what the
00:06:49.520 difference omega-3 actually makes all
00:06:51.720 that said if you don't eat fish because
00:06:53.400 you're vegan for example or you're
00:06:54.800 suffering from a chronic inflammatory
00:06:56.639 condition like cardiovascular disease
00:06:58.400 type 2 diabetes then in these cases
00:07:00.680 maybe taking an omega-3 supplement may
00:07:03.039 give you some benefit and you can get
00:07:05.360 vegan Omega-3 supplements too made from
00:07:07.560 algae but they are pretty expensive at
00:07:09.479 the minute if you don't fall into one of
00:07:11.080 those categories I just mentioned you're
00:07:12.680 probably better off saving your money
00:07:14.319 omega3 is going on the C tier it won't
00:07:16.919 Crill you and salmon had to tell you the
00:07:19.080 truth didn't they never mind the
00:07:21.000 supplement I think these puns of mine
00:07:23.080 belong in the C tier to oh boy on to
00:07:26.080 electrolytes electrolytes are minerals
00:07:28.319 like sodium potassium and calcium that
00:07:30.479 are essential for the regulation of
00:07:31.960 certain bodily functions ranging from
00:07:33.919 nerve transmission to blood pressure the
00:07:36.160 claims made about electrolytes include
00:07:38.199 improved hydration improved athletic
00:07:40.240 performance and faster recovery from
00:07:42.160 exercise the one claim that really does
00:07:44.599 stand up is the need to consume
00:07:46.720 additional electrolytes after strenuous
00:07:48.879 exercise when we sweat which by the way
00:07:51.360 is just filtered blood we lose
00:07:53.240 electrolytes that's why sweat is salty
00:07:55.759 and you may be surprised to learn that
00:07:57.599 we can easily lose up to a liter of
00:07:59.720 sweat during an hour of physical
00:08:01.199 activity that volume of water can double
00:08:03.360 depending on the individual's metabolism
00:08:05.280 how strenuous the activity is and how
00:08:07.319 hot it is so electrolyte supplements are
00:08:09.879 useful for anyone exercising for an
00:08:11.800 extended period of time particularly if
00:08:13.680 they're a heavy sweater the point is
00:08:15.879 that we're all different in how much we
00:08:17.720 sweat and how much exercise we do so
00:08:20.440 it's really impossible to give a general
00:08:22.800 recommendation for every single person
00:08:24.879 as for the other benefits I mentioned
00:08:26.560 again the weight of evidence doesn't
00:08:28.400 warrant the need for electrolyte
00:08:30.159 supplements for most people most of the
00:08:32.519 time unless your doctor prescribes you
00:08:34.399 one because you're violently hosing
00:08:36.519 chocolate lava out of one end or you're
00:08:38.679 sweating buckets or vomiting or you're
00:08:41.320 exercising so intensely that you need it
00:08:43.679 you can probably give them a miss again
00:08:45.839 it's a c tier for electrolytes now time
00:08:49.200 for the D what do you mean by that
00:08:51.160 vitamin D perhaps you know our skin
00:08:53.519 makes vitamin D from exposure to
00:08:55.160 sunlight so if you're a night shift
00:08:56.680 worker or you don't get out of the house
00:08:58.279 in the daylight hours for whatever
00:08:59.880 reason it might seem like good sense to
00:09:02.320 take a vitamin D supplement indeed in
00:09:04.680 the UK the NHS recommends people take
00:09:06.760 Vitamin D supplements during the winter
00:09:08.560 months and all year round if you have
00:09:10.600 dark skin or you don't get enough
00:09:12.000 sunlight on your skin for any reason
00:09:14.000 however here's what happened when
00:09:15.279 vitamin D was put to the test a large
00:09:17.880 scale 2018 study gave more than 25,000
00:09:21.160 people either vitamin D supplements or a
00:09:23.399 placebo for more than 5 years and then
00:09:26.079 looked at whether it reduced the number
00:09:27.560 of people who developed or died from
00:09:30.040 serious conditions like cancer or
00:09:32.120 cardiovascular disease it found Vitamin
00:09:34.360 D supplements had no effect on whether
00:09:37.000 people developed cancer or not whether
00:09:39.000 they suffered from cardiovascular
00:09:40.360 disease and no impact on the number of
00:09:42.920 people who died for any reason at all it
00:09:45.720 did show vitamin D reduced the mortality
00:09:48.000 rate in people who were already
00:09:49.640 suffering from cancer so this suggests
00:09:51.680 Vitamin D supplements may be useful for
00:09:53.920 some people but if you're already
00:09:55.880 healthy there's probably no point taking
00:09:57.920 them so what about all those reports
00:09:59.600 you've seen that most people are vitamin
00:10:01.640 D deficient as this New York Times
00:10:03.600 article points out the worry about
00:10:05.560 vitamin D deficiency shows an alarming
00:10:07.880 correlation with vitamin D testing
00:10:10.079 companies and doctors who receed funding
00:10:12.800 from those companies as any good
00:10:14.720 scientists can tell you just because two
00:10:16.519 events are correlated like a doctor
00:10:18.600 receiving funding from a vitamin D
00:10:20.040 testing company and that same doctor
00:10:22.000 suggesting many people are vitamin D
00:10:24.240 deficient it doesn't mean those two
00:10:26.279 events are linked however in this case
00:10:29.399 on balance maybe they are one thing you
00:10:32.000 could do to improve your vitamin D
00:10:33.640 consumption is to increase consumption
00:10:35.920 of the humble mushroom you might not
00:10:38.440 think you have much in common with
00:10:40.079 agaricus bisporus but both you and it do
00:10:43.880 one thing exactly the same you make
00:10:46.519 vitamin D when you're exposed to the sun
00:10:49.240 yes incredibly but and mushrooms
00:10:51.720 increase their amount of vitamin D2
00:10:53.800 specifically when left in the Sun for
00:10:55.800 just 20 minutes that's vitamin D2 mind
00:10:58.240 you so you need to get get your vitamin
00:10:59.800 D3 elsewhere so Vitamin D supplements
00:11:02.320 may be useful for people with a
00:11:03.880 deficiency but are unlikely to have any
00:11:06.240 increased benefit for the rest of us
00:11:08.279 honestly if you eat a balanced diet and
00:11:10.360 take a 15 20 minute walk in the middle
00:11:12.399 of the day assuming it's not cloudy out
00:11:14.680 and of course you take care you don't
00:11:16.079 get burnt you're probably going to be
00:11:18.079 fine for vitamin D in any case if you
00:11:20.440 feel you are deficient you can always go
00:11:22.279 and check it out during a blood test
00:11:24.079 it's even possible to consume too much
00:11:26.240 vitamin D from feasting on multivitamins
00:11:28.760 and those high dose supplements that
00:11:30.680 being the case I am going to rank it in
00:11:32.800 the B category next up we have magnesium
00:11:36.360 which has been claimed to have all sorts
00:11:38.160 of benefits what I feel is a heightened
00:11:41.320 sense of awareness and focus yet feeling
00:11:44.760 calm to work throughout the morning who
00:11:47.880 wouldn't want that well there are a
00:11:49.480 number of different forms of magnesium
00:11:51.320 which are thought to have different
00:11:52.600 benefits they include magnesium
00:11:54.440 glycinate which may help you relax feel
00:11:56.760 less anxious and sleep better magnesium
00:11:58.959 Heth 3 and8 thought to improve cognition
00:12:01.120 and memory magnesium sulfate AKA Epsom
00:12:04.079 salt used to treat aching muscles
00:12:06.120 magnesium citrate which can be a gentle
00:12:08.360 form of drain cleaner for your
00:12:09.800 intestines and magnesium lactate thought
00:12:12.399 to reduce feelings of Stress and Anxiety
00:12:14.800 magnesium l38 is probably the best
00:12:17.120 supported out of all of these compounds
00:12:19.199 one of the issues with different forms
00:12:20.760 of magnesium is how bioavailable they
00:12:23.279 are and that is how easily they are
00:12:25.079 absorbed onto the cells of the body
00:12:26.920 magnesium l38 is known to pass readily
00:12:29.639 into brain cells where it's thought to
00:12:31.199 act directly on those cells in one study
00:12:33.560 participants were either given a
00:12:35.040 magnesium l38 supplement or a placebo
00:12:37.760 for 30 days they tested individual's
00:12:39.760 memory both before and after taking the
00:12:41.839 supplement or the placebo and found that
00:12:44.120 the people who received the supplement
00:12:45.920 had a significant improvements in their
00:12:47.800 memory compared to the people who had
00:12:49.600 received the placebo that said most of
00:12:51.800 the research done on magnesium L3 in it
00:12:54.120 has been done on animals so might not
00:12:56.399 fully apply to humans one of the biggest
00:12:58.560 myths about magnesium is that it's a
00:13:00.519 micronutrient most commonly deficient in
00:13:02.920 adults there's actually no real evidence
00:13:05.040 to back this up if you think you might
00:13:06.920 be deficient in magnesium get a blood
00:13:09.160 test done and that'll prove it one way
00:13:10.959 or the other magnesium is one of those
00:13:12.680 supplements that won't hurt you if you
00:13:14.680 take it without needing it except maybe
00:13:16.600 hurting your wallet just make sure you
00:13:18.480 get the right one and if you take a
00:13:20.160 supplement designed to have a laxative
00:13:22.279 effect to help you sleep you might just
00:13:24.519 find it does the opposite effect for now
00:13:26.920 I'm going to place this supplement in
00:13:28.600 the BP
00:13:29.639 okay you gym rats and protein gobblers
00:13:32.120 let's talk about protein powder protein
00:13:34.240 rocks are you guys talking about protein
00:13:36.120 I love protein I love protein too we
00:13:38.880 know you love protein first of all where
00:13:41.279 does it come from when cow's milk
00:13:43.199 curdles it splits into a liquid called
00:13:45.360 whey and a solid called casine both of
00:13:47.800 these can be used to make a protein
00:13:49.360 powder whey protein casine protein
00:13:52.040 however there are also nonanimal sources
00:13:53.880 of protein and you've probably seen PE
00:13:55.959 protein powder being sold as well anyone
00:13:58.399 looking to increase their muscle mass
00:14:00.240 should be thinking about increasing
00:14:01.759 their protein consumption and if you
00:14:03.440 happen to be in your 40s or older that
00:14:05.480 should be you the reason for this is
00:14:07.279 that as we age we naturally start to
00:14:09.240 lose some muscle mass this is the one
00:14:11.320 reason why so many elderly people are so
00:14:13.440 frail and this is not just a vanity
00:14:15.399 thing a fall or a trip for a healthy
00:14:17.480 35-year-old is just a nuisance a fall
00:14:19.959 for an 85-year-old with reduced muscle
00:14:22.199 mass could be fatal now you could try
00:14:24.519 just eating more protein but a protein
00:14:26.600 powder will be much quicker and more
00:14:28.600 convenient unless you plan on taking a
00:14:30.600 steak sandwich to the gym and for
00:14:32.399 example if you wanted to make a protein
00:14:33.920 smoothie you could supercharge it by
00:14:35.519 adding berries or a banana for added
00:14:37.480 phytonutrients and fiber I do need to
00:14:39.920 say though that increased protein
00:14:41.399 consumption is only really going to
00:14:43.160 contribute to significantly increased
00:14:45.199 muscle mass if you're doing sufficient
00:14:47.600 resistance exercise also make sure you
00:14:49.680 check the ingredient list of any protein
00:14:51.639 powder you buy ideally you one one
00:14:53.759 without too much added sugar because you
00:14:55.680 could always sweeten it yourself with
00:14:57.399 fruit or honey as a gener easily
00:14:59.600 available convenient and affordable
00:15:01.720 supplement for pretty much everyone to
00:15:03.480 take it's hard to beat protein powder
00:15:06.040 and drinks so I'm putting it on the a
00:15:08.720 tier recommended now we're on to the
00:15:10.920 juicy stuff creatin is seen as the
00:15:13.600 bodybuilder supplement although it can
00:15:15.920 have a benefit for anyone who does any
00:15:18.279 kind of training at all creatin
00:15:20.040 monohydrate is the most common form of
00:15:21.880 this supplement it helps to stock up the
00:15:23.560 levels of phosphocreatine in muscle and
00:15:25.759 other cells so try not to get all worked
00:15:27.880 out about other versions of it basically
00:15:29.920 this molecule helps muscle cells create
00:15:31.959 energy so by supplementing creatin you
00:15:34.440 can simply get your muscles to do more
00:15:36.399 work when you're exercising we do get
00:15:38.319 creatin for most meat products which
00:15:40.199 means that vegetarians and vegans tend
00:15:42.040 to have less of it than Meat Heads one
00:15:44.440 study showed that vegetarian taking
00:15:46.079 creatin also gained improvements to
00:15:48.079 their memory and brain function as well
00:15:49.880 as increased muscle mass who would have
00:15:51.480 thought brain and Brawn could come in a
00:15:54.040 single supplement it's been widely
00:15:55.800 studied and there are no major negative
00:15:57.720 side effects that we know of when we
00:15:59.399 take it in the correct dosage the only
00:16:01.160 thing you need to remember is to take it
00:16:02.720 consistently so whether you use powder
00:16:05.040 gummies or whatever go with what works
00:16:07.279 for you and just in case you've heard of
00:16:09.279 any of the following scare stories about
00:16:11.360 creatin it doesn't cause kidney problems
00:16:14.000 assuming you have healthy kidneys to
00:16:15.720 begin with it doesn't cause hair loss
00:16:18.000 and it's suitable for all ages and for
00:16:20.000 men and women as long as it's taken in
00:16:22.040 line with recommended guidance so as an
00:16:24.519 effective and safe supplement for
00:16:26.120 improving physical and maybe mental
00:16:28.079 performance I'm giving creatin an S
00:16:30.800 rating now let's talk about my favorite
00:16:33.880 nutrient fiber if life for a Disney
00:16:36.600 movie and Fairy Godmother was going to
00:16:38.720 hand out supplements fiber would be at
00:16:41.079 the top of her list the benefits of
00:16:42.880 fiber really do seem to be almost
00:16:44.720 magical it can improve the gut health
00:16:46.920 for example improve gut motility reduce
00:16:49.360 straining lower the risk of hemorrhoids
00:16:51.519 and diverticular disease reduce bloating
00:16:53.880 and cramps lower LDL cholesterol levels
00:16:56.759 lower blood pressure improve blood
00:16:59.160 profiles regulate blood sugar levels
00:17:01.240 reduce the risk of type 2 diabetes
00:17:03.440 increase feelings of fullness feed
00:17:05.520 friendly bacteria the Prebiotic fibers
00:17:07.880 It's associated with a lower risk of
00:17:09.679 color rectal and other types of cancer
00:17:12.000 it's linked to reduced risk of all cause
00:17:14.119 mortality and can even relieve symptoms
00:17:16.720 of IBS who doesn't want all of that
00:17:19.280 different types of fiber include soluble
00:17:21.079 fiber which dissolves in water to make a
00:17:23.160 kind of thick viscous gel as it passes
00:17:25.640 through the gut and insoluble fiber
00:17:27.799 which basically stays intact as it
00:17:29.880 passes through our personal Plumbing
00:17:31.600 soluble fiber is found in apples beans
00:17:33.880 and oats to name just three and can help
00:17:36.160 to lower blood sugar and cholesterol
00:17:38.080 levels because it takes a long time to
00:17:39.960 digest and naturally raises glp1 levels
00:17:43.400 it leaves us feeling Fuller for longer
00:17:45.720 we can get insoluble fibers from nuts
00:17:48.160 vegetables whole grains and because it
00:17:50.080 doesn't dissolve it add bulk to our
00:17:52.039 stools helping us to be regular a third
00:17:54.440 type of fiber is resistant starch soall
00:17:57.000 because it resists digestion in the G
00:17:58.880 gut this means when it hits the
00:18:00.440 digestive system it feeds the beneficial
00:18:02.679 bacteria that are there which in turn
00:18:04.400 produce all sorts of beneficial
00:18:05.919 molecules that have benefits all over
00:18:08.120 our bodies now the recommended daily
00:18:10.400 amount of fiber is 30 G but that's a
00:18:13.159 minimum and most people would benefit
00:18:15.039 from eating more it would be great if
00:18:17.000 fiber came in Donuts but the reality is
00:18:19.679 nature packed fiber into the foods we
00:18:21.919 tend to eat the least of fruits and
00:18:24.200 vegetables so if you struggle to get
00:18:26.159 enough fiber from your diet a supplement
00:18:28.480 might just be the job and actually I'd
00:18:30.520 probably recommend this even if you do
00:18:32.200 eat a good amount of fiber in your diet
00:18:33.840 because in my opinion more is always
00:18:36.039 better there are two different useful
00:18:37.919 fiber supplements number one celium husk
00:18:40.400 is the name given to seeds of a number
00:18:42.600 of plants from the plantago family it's
00:18:45.120 rich in soluble fiber and it's great for
00:18:47.480 adding to smoothies or yogurts which is
00:18:49.760 how I do it number two however for the
00:18:51.840 massively positive impact it has on the
00:18:53.640 gut microbiome my favorite are Prebiotic
00:18:56.320 fibers yes you can get this fiber from
00:18:58.480 food food but given how important it is
00:19:00.679 and how shockingly bad we all are at
00:19:02.919 eating enough of it I think a supplement
00:19:05.240 can be really useful even for those of
00:19:07.280 us who already eating a good diet you'll
00:19:09.679 find these supplements as capsules
00:19:11.320 gummies chews and in powder form which I
00:19:14.080 think is the easiest and they're
00:19:15.720 relatively inexpensive just be aware
00:19:17.919 that with these supplements if you're
00:19:19.080 not consuming lots of fiber already you
00:19:20.880 need to start low and go slow given all
00:19:23.400 of that I think it's by far the most
00:19:25.520 important supplement anyone could take
00:19:27.799 and so I'm giving ilium husk and
00:19:29.760 Prebiotic fibers and S TI rating I'm
00:19:32.480 just left with one supplement to talk
00:19:34.360 about which is probably the one
00:19:35.840 supplement more of you take or have
00:19:38.039 taken than any of the others I've spoken
00:19:39.960 about probiotics it might surprise you
00:19:42.640 but I'm putting probiotics on the B tier
00:19:45.320 and maybe even slipping down to C tier
00:19:47.400 and to find out why they might be useful
00:19:49.440 for some people but almost certainly not
00:19:51.520 for everyone click here to watch this
00:19:53.400 video now