Welcome to the Dr. Gundry Podcast, the weekly podcast where Dr. G gives you the tools you need to boost your health and live your healthiest life.

I'm back with another knowledge-filled episode where I reveal the latest health transforming tips to help you live your longest most fulfilled life.

I'm around. I'm saving you time by condensing all these facts into one short concise episode. You won't want to miss this one.

The top three foods for weight loss.

All right, still struggling to lose weight. I get it. I was 70 pounds overweight for years and no amount of exercise or healthy eating helped until

I discovered that weight loss comes down to what you eat and what you don't eat.

So today I'm sharing my top three foods you should be eating to help you shed the pounds and live your happiest healthiest life.

Number one, then I can't say this enough, prebiotic rich foods. Now there's always some confusion about a probiotic, a prebiotic, and now a postbiotic.

So real quick, probiotics are friendly bacteria and probiotics have to eat something and the foods that they have to eat are called prebiotics.

Now prebiotics, most of us associate with fiber, but a lot of prebiotics really are fibers, for instance.

In my new book, Unlocking the Keto Code, I introduced you to the fact that polyphenols, which are plant compounds that give plants their color, are actually prebiotics for the bacteria and are gut.

And with each passing year, evidence is accumulating that these polyphenols may in fact be the most important part of prebiotics that we've neglected over fiber per se.

Now don't get me wrong, fiber that is edible by our gut bacteria are equally important because gut bacteria use fiber, use prebiotic fiber, and use prebiotics to make chemicals called postbiotics.

And this is where it gets really confusing. Postbiotics simplistically are the byproducts of bacteria, probiotics, eating prebiotics, and these postbiotics are signaling compounds.

And as you've heard me talk before, signaling compounds tell our mitochondria what to do, tell our genes what to do, tell ourselves what to do, and the exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria

literally waste calories to do a caloric bypass on the food you eat.

And that's actually exciting news because it means that a calorie in equals a calorie out is not true.

And in fact, many of the calories that you eat, which are prebiotics, whether they're fiber, whether they're polyphenols, will actually make you lose weight more than the amount of food that you're eating, which is really, really exciting.

This was brought home to me years ago, and it's worth retelling.

There's a group of islanders in Papay, New Guinea called the Catavans.

And the Catavans are well known for their longevity, and they're well known for never having heart disease or cancer, despite the fact that they smoke like fumes.

And the Catavans eat actually a very high fiber diet, about 60% of the foods they are fibrous tubers, and coconut meat, and fruits and vegetables.

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