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

Casey Means recommends whole foods that promote satiety and support the body’s own GLP-1 production: spinach, fiber- and polyphenol-rich plants, fermented foods, protein-rich foods, green tea, and curcumin-containing turmeric. She also mentions certain foods, including rosemary and berries, as possible ways to slow GLP-1 breakdown. 1 2 3 4 5

• Spinach: About 3.5 ounces (roughly 100 grams) daily provided five grams of thylakoids in the study she describes. Means says thylakoids may boost GLP-1 secretion and promote satiety. 6
• Fiber and polyphenols: Eat fiber and colorful fruits and vegetables, spices, teas, and cocoa. Means explains that gut microbes ferment fiber and polyphenols into short-chain fatty acids, which support GLP-1-producing gut cells. 7
• Fermented foods: She names sauerkraut, kimchi, and Greek yogurt as examples that can supply short-chain fatty acids and support gut processes involved in GLP-1. 8
• Protein-rich foods: Meat, turkey, and eggs provide protein amino acids such as valine and glutamine, which she says can stimulate GLP-1 secretion. 9
• Green tea and turmeric: Means identifies green tea’s EGCG and curcumin as compounds shown to stimulate GLP-1. 10
• Rosemary and berries: She lists rosemary and berries among foods containing compounds that may inhibit DPP-4, the enzyme that breaks down GLP-1. 5