Dr. Casey Means

So just getting those... Raw spinach or cooked spinach?

I think... I actually... I don't think it actually... It might have said in the methods, but...

I would imagine raw because you want to get those undenatured thylakoids in the gut.

So just kind of another... Actually, thylakoids do a lot of other interesting stuff.

They inhibit lipase in the gut and so actually help more fat get down to the distal small bowel and promote satiety.

So this is one of the reasons why you talk about, oh, the people who eat all these healthy foods and greens, they're less hungry.

It's like it's biochemistry.

Like there's stuff happening in there that is making...

the hunger signals go down through things like inhibiting lipase, improving GLP-1 secretion.

So other things for GLP-1 secretion, the thylakoids, also fiber has been shown, specific amino acids, so high-protein foods, things that involve a lot of valine and glutamine, green tea, and specifically the ECGC that is one of the compounds in green tea, that's been shown to stimulate GLP-1 secretion.

curcumin.

Um, so there's several things that are all in that like whole food, you know, basically things you would associate with a healthy diet, but we actually know they stimulate GLP-1.

So I, you know, those are all things I try to include in my diet.

And the last one is inhibition of DPP-4.

And that one, there's just actually, when you look at the research, there's some kind of

black beans, Mexican oregano, other forms of oregano, rosemary, guava, and I wrote this one down because it's a word I hadn't seen very much before I started digging into this, but myricitin, which is found in berries, cranberries, and peppers, and Swiss chard.

So all that is to say, ultimately, many of us are gripped by cravings.

And the idea of

just sort of not being constantly driven to eat more, which I would argue that about 80% of Americans are, feels really hard to overcome.

But a lot of it is literally just communicating to yourselves in a clear way through food,