What does Casey means recommend to eat to curb appetite and raise GLP1

Sources:

Dr. Casey Means has outlined various dietary recommendations to curb appetite and raise GLP-1 levels. Here are the key suggestions:

  1. Spinach: Consuming about 100 grams of spinach, which provides 5 grams of thylakoids, can significantly increase GLP-1 secretion over 12 weeks. Thylakoids also inhibit lipase in the gut, promoting satiety by allowing more fat to reach the distal small bowel 1.

  2. Foods High in Fiber and Polyphenols: These include colorful fruits and vegetables, spices, teas, and cocoa, which lead to the production of short-chain fatty acids by the microbiome. These acids help stimulate gut cells to produce GLP-1 2.

  3. Fermented Foods: Foods like sauerkraut, kimchi, and greek yogurt are recommended for their ability to promote gut health and stimulate GLP-1 production 2.

  4. Specific Foods and Compounds:

    • Green Tea (EGCG): Known to stimulate GLP-1 production.
    • Curcumin: Found in turmeric, also stimulates GLP-1.
    • High Protein Foods: Especially those containing amino acids like valine and glutamine, which are found in meat, turkey, and eggs 1.

  5. Rosemary and Berries: These contain compounds like thylakoids that can aid in stimulating GLP-1 secretion and managing appetite 3.

    Thylakoids and GLP-1

    Casey explains how thylakoids in spinach can boost GLP-1 levels, aiding in satiety and hunger regulation. She also touches on other foods like green tea and curcumin that stimulate GLP-1 production.
    Huberman Lab
    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
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Incorporating these foods into your diet can help naturally manage hunger and improve metabolic health.

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