DIY Hormone Fixes for Faster Fat Loss

For fast weight loss, you need to have your hormones working for you. I share food choices, supplements, and practical, do it yourself ways to boost the performance of five hormones so you can ramp up your fat loss.
Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: www.drbeckyfit...
Studies:
Adiponectin:
www.ncbi.nlm.n...
www.nature.com...
care.diabetesj...
pubmed.ncbi.nl...
www.ncbi.nlm.n...
Leptin:
www.ncbi.nlm.n...
www.ncbi.nlm.n...
CCK:
pubmed.ncbi.nl... pubmed.ncbi.nl...
pubmed.ncbi.nl...
Peptide YY:
www.ncbi.nlm.n... www.ncbi.nlm.n...
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Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: www.drbeckyfit...
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For Products Shown in Videos: www.amazon.com/... (affiliate/paid link)
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More Videos by Dr. Becky:
Recipe: 500-Calorie, Low Carb/High Fat Salad • What a 500-Calorie, Lo...
7 Avocado Swaps • 7 Avocado Swaps to Kee...
Leptin Resistance Explained: Trouble Losing Weight & Hunger • Leptin Resistance Expl...
10 Signs of Sugar Addiction: • 10 Signs of Sugar Addi...
6 Common Intermittent Fasting Mistakes: • 6 Common Intermittent ...
Healthy Fats: • Eat More Fat and You W...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@beckygillaspy]

Dr. Becky's Free 0,1,2,3 Strategy: www.DrBeckyFitness.com/FREE

[@Reactaddict]

Between what I’ve learned from you and also Dr Berg and Dr Jason Fung, I’m down 169 lb and have 170 to go. You are my angel. I was dying. I’m now off blood pressure meds, sleep apnea gone and insulin resistance fixed.

[@jsavesdgbhiokbcfgvg3787]

Wow a strong woman.and your determination is a wonderful encouragement. Keep it up to your healthy life style.

[@vibesclothing]

Did you take any Supplement to fix Insulin Resistance

[@Reactaddict]

@@vibesclothing chromium, selenium , benfotiamine and choline.

[@summeroliney9570]

The fact that you named the same 3 doctors I follow is crazy . I read Jason fungs obesity code and it busted my head wide open, and I I love Dr.Becky’s fit bits as I call them. Especially breaking down Apple cider vinegar and sugar substitutes

[@alexiscummings5256]

@@vibesclothing the best thing to break insulin resistance is adhering to a ketogenic diet. There isn’t really any one pill that will fix insulin resistance. But adhering to a ketogenic diet, and consuming cinnamon and apple cider vinegar along with keto will completely reverse insulin resistance. Just keto alone will as well.

[@cherylp.3347]

Good, I’ve been doing many of the right things for months, especially the big salad almost daily. I’m 57, lost 52 pounds so far with IF and keto.

[@ALT-vz3jn]

Cheryl Pearson you’re an inspiration ❤️

[@adanmessiah5206]

a trick: you can watch series on Flixzone. Me and my gf have been using it for watching lots of of movies during the lockdown.

[@harlembrian3735]

@Adan Messiah Definitely, have been watching on flixzone for months myself =)

[@milojohan4521]

@Adan Messiah Definitely, I have been watching on Flixzone for months myself :D

[@TheZest4fun]

What is IF?

[@Justme77400]

I make a simple guacamole with just a little salt, lime and cumin and use that as salad dressing. It’s delicious and filling. I love the idea of adding walnuts. This is a very helpful video!!

[@aprilpeace3371]

I saw you can cut them up, put on psrchment paper in a ziplock & they stay green & fresh to use!

[@janefarrer2868]

For women weight gain very often related to hormonal imbalance, so this is an extremely important video, thank you. Please explore this topic even in more detail. Thank you 🤗

[@ssam7384]

Truly, you just stole my words

[@tonyarose9181]

I started your suggestion of stopp eating 3 hours before bed December 2nd 2020. It is January 2021. It has been the best thing I have done for myself. I broke the habit if snacking at night it only took the month. Thank you!!

[@sgist7824]

What did it change for you?

[@Bambisgf77]

How were you able to break this? It’s my worst habit ☹️

[@stellamessy1947]

@@Bambisgf77 you can start watching how to build habit videos-there’re tons. But from my personal experience on switching the bad habits to good ones is getting to the point of positive affirmation. It’s always hard to start changing your usual habit because it’s routinized. Routines are very powerful and that is also how you can reverse utilize it on building new ones. The first three nights will be super hard to stop snacking at night but YOU GOTTA STICK TO IT AND PASS THE DAYS. When you reach 7th day, you’ll be filled with positive hormones and affirmation spiking your brain. Don’t press yourself thinking that you’ll have to keep the routine forever. Rather keep your goals short like 1 night, 3 nights, 7 nights, 10,14,30,60 nights. In the process of reaching the numbers, your mind will do it’s own magic and you’ll have a new routine so strongly set that it’ll be hard for you to break that. Also the amount of high you get from the accomplishments will make you stick, like a runner’s high. I go to the gym almost every day now and drink about once or twice a month; I used to not go to the gym and drank heavily way more often. It sounds like a huge gap but it’s actually not when you divide them into daily goals and start conquering them one by one. Sorry for the tldr comment but I suffered from eating disorder and late night snacking as well. Just wanted to help. :) I lost like 30lbs also slowly within 3yrs. If i did it you can surely do it. Go girl!

[@tbluemel]

I am always impressed by your ability to make cogent, articulate and meaningful presentations without any slips or goofs! The information is always wonderful, but I am blown away by how well you present it!

[@jujugoketo3711]

My husband and I started keto over 2 years ago. Your 0-1-2-3 Plan made so much sense and we still adhere to it. Hubby has a huge salad every day. I fast a lot, so I don’t eat a salad every day, but it always satiates and makes me so happy when I do eat it. Your videos are life changing! Thank you!!

[@carlosjimenez6312]

This lady knowledge delivery it’s “” off the charts””

[@AH-tc6kn]

Dr!

[@parvathitiruviluamala9870]

This was one of your best presentations. Thank you 😊

[@mijuajua4820]

Wait..what the heck is going on with you Dr. G???? How can you possibly look younger than videos from 6 years ago! The 1st video I watched of yours was from then and yes, I want to def cut down on my perimenopause symptoms but oh my, if I can age like you have I am going to be ALL IN! Thank you so much Dr. Gillaspy ☺️❤️

[@karenlatham4053]

Do you watch Dr Boz also? I'm telling you the woman looks 10 years younger than she did 3 or 4 years ago. I've only been doing keto for 2 months with intermittent fasting and 48-hour fasting and I hope in a couple of years I look as good as they do haha.

[@cynthiadawson6348]

I was thinking the same thing..fresh and youthful looking

[@swabby429]

No eating three hours prior to sleep is excellent advice in many ways. I stumbled across this when trying to avoid GERT. (Unhappy with KZbin scheduling a Talenti ice cream truffles advertisement just ahead of your video.)

[@lindawall6833]

Get an ad blocker to avoid ads like that...

[@catherine8326]

Thank you! I’m very slowly starting to lose weight, thanks to you. ❤️ Nuts Avocado Large salad topped with nuts, with extra virgin olive oil and vinegar, to get more omega 3 add salmon a few times per week

[@YouT-DJ]

Dr. you are a Godsend. Thank you for protecting us from ourselves!

[@adrianmihailescu5255]

Thank you for the very interesting info. It’s crystal clear that IF low carbs high fat is the way!

[@jeffreyphillips4182]

These hormones must increase with exercise too because my hunger disappears when working out and stays gone for hours. Not eating 3 hours before bed is paramount in my weight loss. No sugar, low carbs, and following Dr Becky's advice has been instrumental in losing 40lbs last year

[@diannerogers5231]

It’s getting into the mindset to make this a natural part of life. I found with COVID and the lockdowns I lost the mindset but am back on track. Am eating the rainbow every day and 30 mins excersize and some basic weight training. These videos really really helpful. Thanks

[@justonebethanne]

Thank you Dr Becky! I am turning 60 soon🤗..and trying to eat better and give up sugar. I am taking baby steps, because I want to succeed👍 -Your videos are helping me so much!💗

[@CyndiMariaJesse]

Finally!!! The lost KEY!!! THANK YOU SO MUCH DR BECKY!!! 🔑

[@j.valerio7956]

I love this!! Slow, clear and concrete explanations

[@jayneblowey2024]

Love your advice. From the UK❤

[@ranger2316]

Thank you Dr. Becky. Gotta stay focused! I'm gonna be soooo healthy in a few months! Interestingly, if you only eat one meal per day, you take more effort in preparing it, in terms of taste and appearance. In addition, you (we) actually sit down and eat together! Thanks for your videos!

[@vishgoddard]

I am so glad I found your channel. You explain everything so well...thank you 💜

[@BankruptMonkey]

For psyllium husk intake a lot of gluten free bread recipes include psyllium, and a psyllium roll is a very tasty way to eat a ton of fiber

[@myutube7441]

Thank you Dr. Becky. You're the best! ❤️

[@captainlee1]

Ah a breath of fresh air from you....thanks...Cap.

[@damarislove4nature63]

How intresting! Thanks from the bottom of my heart as I needed this sooo much right now. I'm diabetic so it will help me a lot. 🤗🤗

[@islaadele1212]

You are really easy to listen to.

[@timhalcomb4041]

Appreciate your sharing you have a blessed day

[@Amy-ve3ke]

Love your videos ! I've learned so much in these few days watching them 😃 thanks and keep making these videos so we can be the best versions of ourselves

[@Cre8ivtouch]

I learned something new today, thank you Dr. Becky!

[@sattice]

Dr. Becky you have helped me understand more about healthy eating and the impact it has on my insides than anyone or anything in my life. Thank you! Question-is there a specific type of probiotic you recommend to help boost our good bacteria?

[@southernivy5557]

Thank you for informative videos and I just want to compliment you on your nice voice. Have a blessed day !

[@Nikkioq]

Also, I can’t sleep if I am hungry. I will stay awake until 3-5 am struggling. My 3rd meal must be right before bed or I can’t sleep. And light weight yogurts don’t do the job.and I have always been constipated my entire life

[@getter_done]

Very good information! 🤗 Thank you kindly Dr Becky 👍❤️

[@brainflesh]

I find your videos to be very helpful and professional, I would suggest to use patreon as an income source. I think this will help you as your views might not be giving you enough revenue but this information that you are giving is worth much more. cheers

[@helenh8688]

You always have such good, substantial content. Thank you so much!

[@soniazanelli26]

I always have one huge salad a day, sometimes 2

[@ameralgayar4931]

Thank you for the wonderful videos

[@kellyrm66]

I love salad but get so burnt out on them. You should do a book on salads and dressings only 😊

[@jilll4649]

I can relate on salad burnout. I mix organic greens, ice and almond milk in blender. And just drink it. Add olive oil etc. it’s easy and pretty good.

[@Livetoeat171]

I can have maybe one salad a year there's something about them that I really get tired of easily...maybe its the dressings?

[@m.b.1702]

Thank you Dr. Becky🌟❤😊🥰💕

[@_danksy]

Dr. Becky, first time finding your channel but I love the content! I was wondering how "big" a big salad should be. I used to have one that was about 300g but I got so tired of chewing haha am I overdoing it?

[@mamamia4183]

Thank you, Dr. Becky!

[@carolbenson6524]

Just listening to you name certain food products makes me want to buy those products...which I've been doing..makes me feel great!👍

[@rebeccamckinney9037]

Thank you for this important video. Could you address the loss of estrogen in menopause? Are there foods or supplements you recommend to help this naturally? I know that tire around the middle is tied to the loss of estrogen in the golden years.

[@angelagraham7551]

Yes please

[@annawei4301]

Thank you for your video, already eat salads with wild salmon, minimize carbs. Need to work on not eating within 3 hrs of bed & sleeping more than 5-6 hrs.

[@scbeachboi]

Great vid again Doc, thank you! 🙏👍

[@yoselinpolancomartinez6181]

Thanks i do the 1,2,3 strategy plus ITTF. Great this Work!!.

[@Mrs.TJTaylor]

I’m going to try the daily salad.

[@Anno44]

Love you. As usual. Thanks!

[@catherinec4150]

Thank you for your video! They are all very informative and helpful. What are your thoughts on HRT?

[@angietyndall7337]

@ Dr. Becky Gillespie Hypoglycemic and one with Kidneystones in the past year. Btw a FH of Diabetes, Kidneystones, and High cholesterol . Suggestions please. 😊

[@karenquick8737]

Daily salad will be aim. Thank you! Also, can you tell the max for the carb count?

[@helenahandkart1857]

Fascinating info on all these regulatory hormones! Increasing fats is a bit tricky with no gall bladder. I'd love to hear any tips on this, please.

[@TheDabush32003]

I need to follow on this also..

[@carolinemcallister1473]

Digestive enzymes, bile salts, food combining, carnivore woe

[@TheDabush32003]

@@carolinemcallister1473 do you have any product links or examples...I've never heard of those things 🤦🏽‍♀️

[@TheDabush32003]

@@carolinemcallister1473 what's a carnivore woe?

[@carolinemcallister1473]

@@TheDabush32003 You can, easily, research online all that I mentioned. Lots of info! Carnivore or Keto-Carnivore is eating more animal fats and protein with zero to almost zero carbs.

[@highhavingness]

Really good helpful info! Thank you!

[@KAREN-ln5pf]

Love this video. Thanks for the info!

[@angelfoodjojo]

Thank you for that info and for providing access to your knowledge for free…🥰 I’m type 2 dietetic the insulin doesn’t help plus I hard a time losing belly fat while the rest of me is losing muscle. 🤦🏻‍♀️ thank you again so helpful.

[@stinahumana]

Thank you for sharing this video.

[@angelagraham7551]

So easy to understand, easy to listen to. What about taking estrógeno supplements at age 67?

[@eramos8316]

Tha you SO MUCH Dr. Becky!

[@Nikkioq]

What if you don’t eat a lot and still fat. I have been “big boned” my entire life. My thyroid is fine. The doctor won’t order other tests, and just tells me to exercise more, which I tried to explain I already have a very busy career which I walk and walk. I don’t eat a lot. I do eat carbs and veggies most meals, but it’s less the most of my thin friends. I get full easy and eat 2-3 times a day. I am not hungry enough to eat more than that. It’s crazy.

[@yahjgloba1801]

thank you Dr.becky for this video

[@kathygause7849]

Please give an example of a meal with 50% fat. I can’t figure out how to increase fat without blowing my calorie count.

[@sandygentry8455]

Kathy Gause too much fat for me caused me to gain weight. Even tho Keto. , Having to watch that!

[@carolinew9964]

Thank you this is interesting. My tummy looks a bit bloated. More when I ate bread and potatoes when I stop it looks better. What could I eat instead of bread as I love a sandwich??

[@roddunne]

Thank you for the extra science on this vid Dr. Becky. It has me wondering now if 'not eating within 3 hours of bedtime' could be even extended for more benefit. That is, would consuming all meals (either OMAD for 2 keto meals) by midday, or by 3pm, have additional benefits? At least, it might be that folks would be asleep when hunger pangs hit.

[@beckygillaspy]

Hi Rod, the research suggests that there are additional benefits from starting your fast earlier in the day.

[@beeboopbapblap]

As Becky said, the research indicates that eTRF (early time-restricted feeding, aka having your last meal at lunch-time) can significantly reduce waist circumference and fat mass when compared to a similar IF structure that is implemented later in the day.

[@C.N.1]

Thank YOU, KINDLY MAM! 🙂

[@natalieexintari9584]

Thank you for the information. Very helpful. However I do have a question on the low insulin levels. Which levels are considered low? Is a blood sugar level of say 90 to 100 good or should we aim for lower levels? Thank you

[@diananelson3140]

Dr Boz’s says to aim for morning levels to be 70-80.

[@scwheeler24]

I can’t say enough how important a good nights sleep is because when I have a difficult night of sleep, all I want to do is eat carbs the next day. It’s awful.

[@Marykguise]

Great info!! Thanks!!

[@kundi13]

You are amazing for this thank you !!!!

[@amyschumborg4369]

Thank you so much for making this very informative video. I appreciate your advice. ☺

[@juicyvidz]

Nice content Dr. Gillapsy! 💫

[@TaichiStraightlife]

Adiponectin levels are raised by consumption of curcumin and avocado? Okay... but don't forget that curcumin also functions as an MAOI... and since MAO helps breakdown tyramine which, now unchecked, may have a strong effect on blood pressure, the function of MAO will be Inhibited by curcumin, to a lesser or greater degree, depending on your sensitivity. And of course avocados are high in tyramine too, so you may well be looking at a migraine, through the vasoconstriction and vasodilation caused by high and unmediated tyramine levels as a result of these dietary choices: "Tyramine is a vasoactive amine that promotes blood pressure elevation, resulting in pain. Tyramine leads to cerebral vasoconstriction and subsequent rebound vasodilation that causes a migraine attack in susceptible persons." Something worth looking into, to see if you have any sensitivity to tyramine.

[@aleimiret4192]

Dr Becky I resent found your channel and enjoying your teaching. So I live in upper midwest and winters are extremely cold. It would be very hard to eat a cold salad on a cold winter day. How do I work this? No other options other than salad?

[@lindastraub7542]

Great video..... btw, how long should I expect it to take become fat adapted ?

[@TiMalice2009]

Great tips!

[@halasahli9505]

Thank you so much

[@micheboohawaii9430]

I'm very slim. Always been skinny. But now I have more fat and less muscles. So not toned but skinny, ugh. I want to be toned.

[@heidiyamami3884]

Dr. could you address all the kinds of milk that we have to chose from now. I saw banana milk but I didn't buy it. What do you think of oat milk?

[@ilyanna67]

Doc, you mentioned psyllium husk. Will flax meal act the same way if I use it in say like a kale smoothie?

[@Bambisgf77]

Excellent presentation, new sub!

[@elizabethgirolamo4134]

I really enjoy lentils and beans. My guess is they are starchy. Should I completely avoid them for a period? When should I reintroduce them back into my diet?

[@teacherdebbielangston9526]

Hi Dr. Becky, does sugar alcohol like 4-6 grams also cause inflammation?

[@christinesheehan887]

What about those people who retire early like 8pm? We have to stop eating at 5? I'm not even out of work by then.

[@emilylily170]

Thank you DR RORPOPOR HERBAL on KZbin I was seriously diagnosed with Ovarian cyst for like 10years now, after 17days of using DR RORPOPOR HERBAL medicine on KZbin I was revived back, now I'm 3weeks pregnant,God bless your so much..

[@deborahhopper1070]

Thank you.

[@EspeFam]

Thank you

[@tinatinabobenasales5053]

Hi thanks for your videos. Question I'm allergic to walnuts what nuts do you recommend for maximum health benefits?

[@ibrahimtahirawan1957]

Very good video

[@BrwnEyedSouthernGurl]

Good morning Dr. Becky (I felt like I know you so well because of the calmness in your voice, so reassuring). Calories vs Carbs, which one should I worry about the most? I’ve been really reading the labels since I subscribed to your channel. I’m in the midst of a weight loss program and haven’t have the 3 big C’s in months...candy, cake and cookies. I’m just want to make sure I’m doing the best I can and making the most nutritious decisions. Thank you, I appreciate your helpfulness. God bless you and your family.

[@beckygillaspy]

Hi Lorraine, if you go to my channel page, you can find a video that I did on calories or insulin, which should address your question.

[@BrwnEyedSouthernGurl]

@@beckygillaspy good morning. Yes ma'am, will do. Thank you so much.

[@hauwaagwae4660]

Awesome!!! Thanks ma 👍👌

[@pamelachappell1089]

My problem is I often eat even if I am not hungry....I know it is emotional, but I am having a difficult time controlling it. Ugh!

[@granny58]

Lower carbs

[@robwestley7370]

Sandra Westley as soon as you remove carbohydrates from your diet your hunger will disappear,

[@jerzygrl8896]

Hello. Do you have videos on estrogen and progesterone and relationship to weight?

[@munisivanova5800]

In what doze berberine we need to add?

[@DLP11111]

Hey Doc… pls make an informative video… whether a person should take supplements like B, C, D, multi-sup, omega-3 fish tab.. or any other sup .. n the quantities or quality of drugs…without any doc advice.. you’re a Dr… I believe you can give the best advise. Thanks

[@thesproutbyjini9827]

Hi thanks for the good content presentation I do get lot of hip pain now a days feels like bone brain after starting IF anu advise please ❤️

[@thesproutbyjini9827]

I meant bone pain auto spell error

[@angelahillen1193]

My partner is 58, he has IBS so following is a high fat-low carb diet good for him?

[@beeboopbapblap]

@BlackMinkCoat Keto is a specific reference range. Low-carb can technically be anywhere from 150-100 g/day or less of carbohydrates. Ketogenic diet is, at the most, 50 g/day of carbohydrates. It might need to be less depending on the individual.

[@doreenlloyd4885]

He should also follow a FODMAP diet, if he doesn't already. Made a world of difference to me

[@live533]

Hi how do I increase weight by eating healthy?

[@petermaier6867]

Congratulation. I am stuck for the last 5/6 weeks not a pound. 1/2 bottle of red on my birthday, difficult ! no sweets or bread no alcohol . we see.

[@jackieprieto6723]

So depressed and confused about how to eat. Been Keto for almost 2 years, feel great but bloodwork came back scary. HDL 65 , LDL 156 (highest its ever been) Non HDL 176...Dr Rx Atovostain and Coq10...and I don't know what to eat!

[@haimarazy]

What is your keto diet like?

[@jackieprieto6723]

@@haimarazy eggs every morning with spinach and cheese...maybe bacon ...than dinner is usually 6 oz protein and veggie in butter with avocado...i have been cheating lately with a couple glasses of Pinot Grigio and maybe that tripped me up prior to blood draw?...

[@arazymediallc7279]

jackie prieto what are you having for lunch?

[@jackieprieto6723]

@@arazymediallc7279 I only have 2 meals...start eating my eggs at 11 and dinner at like 5

[@brendamontemurro2993]

@@jackieprieto6723 I can relate to your story of confusion about what to eat ... Use you tube a lot check out Butter Bob info and page 4 with Dr. Westman. It has helped me to refocus... best of luck

[@charitystark7881]

What if you are allergic to avocado? What can you add?

[@leekflower1]

Extra virgin olive oil, olives, nuts, seeds