So, defining the appropriate upper limits of animal protein intake may offer a great chance for the prevention of T2D and obesity, but it need not be all or nothing. Thylakoids are where photosynthesis takes place, the process by which plants turn light into food. And its not just the calories in the high-fiber foods themselves that are less available. Mol Cell Endocrinol. Ibrgger S, Vigsns LK, Blennow A, et al. Total medication usage for both groups as per EMR. Everything on the website is free. Influence of sleep restriction on weight loss outcomes associated with caloric restriction. AMP-activated protein kinasethe fat controller of the energy railroad. Youre not going to thrill your stockholders selling something that you cant patent, that costs, three cents a day. Can lifestyle changes reverse coronary heart disease? Sports Med. Chronobiologia. Cold-pressed apple juice, for example, is basically just apples minus fiber. As anyone whos ever eaten corn can tell you, some bits of vegetable matter can pass right through you. AMPK activationprotean potential for boosting healthspan. After all, permanent weight loss requires permanent dietary changeshealthier habits just have to become a way of life. Does Intermittent Fasting Increase Human Life Expectancy? Int J Food Sci Nutr. Global epidemiology of obesity, vegetarian dietary patterns, and noncommunicable disease in Asian Indians. Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. Have two cups before each meal to also help you feel more full." Americans do not meet federal dietary recommendations. 2014;63(7):356-364b. Even just an ounce a daythats like a single chicken nugget, or like one chicken breast every ten days, was associated with weight gain compared to eating no chicken at all. On the ketogenic diet, their rate of body fat loss was slowed by more than half; so, most of what they were losing was water, but they were also losing protein, they were also losing lean mass. He is licensed as a general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. 2014;5(9):2157-65. Preload before meals with "negative calorie foods.". Negative calorie preloading just means starting a meal with foods containing fewer than a hundred calories per cup. Dr Greger, renowned nutrition expert and founder of NutritionFacts.org, explores the many causes of obesity - from our genes to the portions on our plate to other environmental factors - and the many consequences, from diabetes to cancer to mental health issues. Proven in placebo-controlled trials to work, but you probably never heard about any of this because they cant make enough profit. If you havent yet, you can subscribe to my videos for free by clicking here. I wrote this book for those who want the facts, not filler, fantasy, or fluff. Plant cells, on the other hand, have cell walls that are made out of fiber, which present an indigestible physical barrier; so, many of the calories remain trapped. Most starting dreading breakfast and involuntarily threw it up. The notion that a calorie from one source is just as fattening any other is a trope broadcast by the food industry as a way to absolve itself of culpability. 2018;148(4):624-31. Complement Ther Med. Am J Clin Nutr. Decreased consumption of branched-chain amino acids improves metabolic health. How Not To Diet 21 Tweaks? The problem is keeping them off. Here are the top three tweaks Dr. Greger suggests prioritizing: Drink two cups of cold water before each meal to help boost your metabolism. Before you begin with alli. Thats why I became a doctor in the first place and why I started my nonprofit site, NutritionFacts.org. Dr. Greger's Daily Dozen is a totally legit app. Please considervolunteeringto help out on the site. Cell Rep. 2016;16(2):520-30. Covert manipulation of dietary fat and energy density: effect on substrate flux and food intake in men eating ad libitum. 1998;30(2):199-210. 1984;7(5):465-70. How not to diet. Its like preloading pizza with garlic breadyou could end up with more calories overall. Calorie intake dropped by 40 percent, but not because they were eating less food. Diverticular disease: eat your fiber!. Sonnenburg ED, Sonnenburg JL. Am J Clin Nutr. Boschmann M, Michalsen A. Fasting therapyold and new perspectives. Am J Clin Nutr. Monte, T., & Pritikin, I. Public Health Nutr. - YouTube As a follow-up to his landmark book "How Not to Die", Dr. Greger brought us a book to address. That may help explain why the leg muscles of CrossFit trainees placed on a ketogenic diet can shrink as much as 8 percent within two months. Or subscribe with your favorite app by using the address below: To subscribe, select the "Subscribe on iTunes" button above. 2007;26(2):182-9. Today we'll introduce you a list of small changes that you need to make in order to keep your diet under control. Heres one of their processed food mealswhich is probably healthier, actually, than what most people eat. myalli.com. So, you can gauge thylakoid activity in the grocery store, in your kitchen with your own two eyes by going for the green. Our good gut bugs are trying to help us, but when we eat a diet deficient in fiber, we are in effect starving our microbial self. Or would they eat a hundred fewer calories of pasta, effectively canceling out the added salad calories? These findings are consistent with childhood obesity research that found that meat consumption seemed to double the odds of schoolchildren becoming overweight, compared to the consumption of plant-based meat products. The role of protein in weight loss and maintenance. "Cold water boosts your metabolism. Thats why I donate 100 percent of the proceeds I get from my booksincluding this oneto charity. 1989;50(4):773-7. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. Dr Greger, "Studies have found that a daily quarter teaspoon of garlic powder can reduce body fat." This presentation summarizes the science behind weight loss (and 21 Tweaks) covered in Dr Greger's How Not To Diet (608 pages, 2019). Researchers in Hawaii tried putting people on more of a traditional, Hawaiian diet with all the plant foods they could eat, unlimited quantities of fruits, vegetables, whole grains, and beans. So, in essence, the salad had negative 100 calories. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device. If you want testimonials and before-and-after pictures, you have come to the wrong place. The effect of high-protein diets on coronary blood flow. Not regular cumin, this is a completely different spice known as black cumin. Im not interested in anecdotes; Im interested in the evidence. The subjects were randomized to drink a daily beverage containing one or two tablespoons of apple cider vinegar or a controlled drink developed to taste the same as the vinegar drink, but prepared with a different kind of acid so it didnt have actual vinegar in it. Med Clin North Am. Eur J Clin Nutr. Those going the other way, though, those who start out more plant-based but then add meat to their diet at least once a week not only appear to double or triple their odds of diabetes, stroke, heart disease, and weight gain, but may also suffer an associated 3.6-year drop in life expectancy. Thats why so-called Negative Calorie Preloading is on my list of weight loss boosters: all the things I could find that can accelerate weight loss regardless of what you eat the rest of the time. 2013;110(5):969-70. The scale made it look as though they were doing better when they were fasting, but the reality is they were doing worse. 2018;219:173-181. A plant-based diet and coronary artery disease: a mandate for effective therapy. 1996;45(12):1483-6. Back by popular demand! There are more than a half million papers published in the medical literature on obesity, with 100 new ones every day. Sayer RD, Amankwaah AF, Tamer GG, et al. Chaining someone to a treadmill could probably have a similar effect. To bookmark this site, press the Ctrl + D keys on your Windows keyboard, or Command + D for Mac. The effect of heat treatment of thylakoids on their ability to inhibit in vitro lipase/co-lipase activity. Water-rich foods like vegetables, topping the charts with most more than 90% water by weight, followed by most fresh fruit, coming in around the 80s. Okay, so thats what I spend the first half of the book doing, laying out the optimal weight-loss diet. So, thats why I consider these kinds of plant-based meats more of a useful stepping stone towards a healthier diet, rather than the end-game goal / ideal. Wright N, Wilson L, Smith M, Duncan B, McHugh P. The BROAD study: a randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. They ate more than 200 fewer calories of pasta. A hundred years ago, the USDA determined chicken was about 23 percent protein by weight and less than 2 percent fat. You dont have to mortgage your health to lose weight. Nuttall FQ, Mooradian AD, Gannon MC, Billington C, Krezowski P. Effect of protein ingestion on the glucose and insulin response to a standardized oral glucose load. But I use it, just cause it tastes goodI just put black cumin seeds in a pepper grinder and grind it like pepper. Some vegetables, on the other hand, are more than 95 percent water, and not just iceberg lettuce. Hirsh E, Halberg E, Halberg F, et al. Now, eating this salad as a first course didnt turn the 900-calorie meal into one with less than 800 calories. If all the fat is eventually absorbed, whats the benefit? Coca-Cola itself even put an ad out there emphasizing this one simple common-sense fact. As the current and past chairs of Harvards nutrition department put it, this central argument from industry is that the overconsumption of calories from carrots would be no different from overconsumption of calories from soda. If a calorie is just a calorie, why does it matter what we put in our mouths? Effects of consuming mycoprotein, tofu or chicken upon subsequent eating behaviour, hunger and safety. Dr Greger, "Regular self-weighing is considered crucial for long-term weight control." [Laughing] Not only would your jaw get sore, but 240 calories of carrots is like five cupsyou might not even be able to fit them all in. Ceddia RB. Because during fasting your body starts cannibalizing itself and burning your own protein for fuel. 2016;316(6):583-4. All thanks to fiber. Singh PN, Arthur KN, Orlich MJ, et al. Metab Clin Exp. Oxid Med Cell Longev. But what is the most effective weight-loss regimen that doesnt involve calorie restriction or exerciseor a felony? What do you think would happen if, as a first course, you gave them a hundred calories of salad composed largely of lettuce, carrots, cucumber, celery, and cherry tomatoes? Dr. Greger's Daily Dozen Description Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. Luckily for us, in the interview snippet below, he shares his favorite tweak-- which he calls "exercising while sleeping!" Weve known for more than forty years that those eating predominantly plant-based diets weigh, on average, about thirty pounds less than the general population, but you dont know if its the diet itself, until you put it to the test. A key difference between plant-based nutrition and more traditional approaches to weight loss is that people are encouraged, on plant-based diets, to eat ad libitum, meaning eat as much as they want. You feel full a hundred calories quicker the following day because, by then, your good gut bugs are feasting on the same bounty and dialing down your appetite. Danforth E. Diet and obesity. Dr. Greger's Daily Dozen details the healthiest foods and how many servings of each we should try to check off every day from his book How Not Dienow including the 21 Tweaks from How Not to Dietweight-loss accelerators to help maximize our natural fat-burning capabilities. Why dont we give a big, warm welcome to Dr. Michael Greger?!! Its no wonder no one has yet pulled together all the best scienceuntil now! Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. The garden of Eden: plant-based diets, the genetic drive to store fat and conserve cholesterol, and implications for epidemiology in the 21st century. It has important details related to . But it may not just be the calories-in side of the equation; those eating more plant-based appear to be effectively burning more calories in their sleep. And on the scale that was true. Stronger studies have control groups. Processed foods with reduced-fat claims are often so packed with sugar that they can have the same number of calories as a higher fat product. 2018;102(1):107-124. Metab Clin Exp. 1975;292(22):1148-51. You may not use our material for commercial purposes. A more effective approach may be to shift the emphasis from restriction to positive eat more messaging of increasing intake of healthy, low-calorie-density foods, but you dont know, until you put it to the test. But fiber supplements like Metamucil dont work, which makes sense because they are nonfermentable, meaning our gut bacteria cant eat it; so, yeah, they can improve bowel regularity but cant be used by our good bacteria to make those compounds that can block our cravings. All thanks to eating green, the actual green itself, the chlorophyll-packed membranes in the leaves. Whats more, the context in which we eat matters, too. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. Thats where fiber comes in. Appetite. Even now, hundreds of thousands of Americans continue to needlessly die from what we learned decades ago was a reversible disease. In his newest live presentation, Dr. Greger offers a sneak peek into his new book How Not to Diet. Int J Endocrinol Metab. No wonder overweight men and women randomized to two cups of water before each meal lost weight 44 percent faster. Now if you can splurge up to three cents a day, theres black cumin. Flatiron Books; 2015. To subscribe, select the "Subscribe via E-Mail" button above. Less than 5 percent of Americans reach even the recommended minimum daily adequate intake of fiber, no surprise since the number one sources are beans and whole grains, and 96% of Americans dont even reach the recommended minimum intake of legumes (which are beans, split peas, chickpeas, and lentils), and 99% dont reach the recommended daily minimum for whole grains. Forsch Komplementmed. Dr Greger breaks down a variety of approaches to weight loss, honing in on the optimal criteria that enable success, including: a diet high in fibre and water, a . Chronic dietary exposure to branched chain amino acids impairs glucose disposal in vegans but not in omnivores. Eaton SB, Konner M. Paleolithic nutrition. Wang Y, Lehane C, Ghebremeskel K, Crawford MA. Nutr Rev. But thats what we do at NutritionFacts.org. Burley VJ, Paul AW, Blundell JE. Obesity (Silver Spring). Nutrients can only be absorbed when they physically come in contact with the side of your intestine, with your gut wall. J Geriatr Cardiol. dinosaur) kale. 2016;104(1):5-14. That works better than anything else studied to date. If you instead give those same people the same meals, but this time sneak in enough extra fats and oils to change it to a high-fat diet, they gain body fat every day. We comb through tens of thousands of studies a year so youdont have to. Or subscribe with your favorite app by using the address below: To subscribe, select the "Subscribe on iTunes" button above. Lancet Diabetes Endocrinol. Presumably because theres no profit motive. Managing Clinical Knowledge for Health Care Improvement. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Plant Based Recipes Dinner Healthy Plant Based Recipes Plant Diet Why should more fiber mean fewer calories? In this case, lowering fat content effectively made up to 100,000 calories, disappear. People whose diets even tend to trend that way appear to significantly shorten their lives. Dr Greger, "Trials have found that teaspoon to 1 teaspoons a day of ground ginger decreased body weight. Ornish published "The Lifestyle Heart Trial" in the Lancet, probably the most prestigious medical journal in the world, and there it was. 2010;18(2):300-7. 2015;7(7):5933-47. 2004;62(11):403-13. Dr Greger. In the first half, we learn that a calorie is not necessarily a calorie. I often spice my food with one or two of those, but finding it hard to get them all. Dr Greger, "A half teaspoon of regular cumin at lunch and dinner has been shown to help lose weight." 2001;86(2):265-76. In fact, I had seen it with my own eyes. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. Dr Greger, "Flavor meals or dress a side salad with two teaspoons of vinegar, as it has been found to assist in weight loss." Ledikwe JH, Blanck HM, Kettel khan L, et al. Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0). J Fam Pract. Montalcini T, De Bonis D, Ferro Y, et al. Just adding some egg whites to your diet can increase insulin output as much as a 60 percent within four days. Some of the sleep data is really crazy too. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device. No meals were provided, the intervention group was merely informed about the benefits of plant-based living and encouraged to fit it into their own lives at home. Our stomach is only so big. For the same two-thousand calories, to get those same two thousand calories from strawberries themselvesyoud have to eat forty-four cups of berries. 2012;73:37-48. 1991;53(6 Suppl):1647S-1651S. Fiber never gets absorbed; so, it can act as a carrier to dilute or even eliminate calories out the other end. Thylakoid membranes bind to lipase. I dont get a single penny from my books, but I get something betterthe satisfaction of serving and helping, learning, and sharing. [clears throat]. Fox M, Thumshirn M, Menne D, Stutz B, Fried M, Schwizer W. The pathophysiology of faecal spotting in obese subjects during treatment with orlistat. Esselstyn CB. We feed them and they feed us right back. Thank you. Cucumbers, celery, turnips, cooked napa cabbage, bok choy, summer squash, zucchini, bean sprouts, and bamboo shoots can top out at 95 percent water. A calorie may still be a calorie circling your toilet bowl, but flushed calories arent going to make it onto your hips. Surprisingly, even a review supported by the meat, dairy, and egg industries acknowledged that protein intake does not actually translate into eating less later on, whereas you eat a fiber-rich whole grain for supper, and it can cut your calorie intake more than 12 hours later at lunch the next day! N Engl J Med. Kephart WC, Pledge CD, Roberson PA, et al. If there was one piece of advice that sums up the recommendations in my upcoming book it would be: Wall Off Your Calories. Animal cells are encased only in easily digestible membranes, which allows the enzymes in our gut to effortlessly liberate the calories within a steak, for example. Drizzling just a tablespoon of oil on a dish adds over a hundred calories. The ileum is the last part of the small intestine before it dumps into your colon. A hundred calories of chickpeas has a different impact than a hundred calories of chicken or Chiclets, based on their different effects on factors such absorption, appetite, or our microbiome. Robson AA. Then I spend the second half on all the tools I unearthed to drive further weight loss for any stubborn pounds that remain. 2017;176(5):R235-46. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two-and-a-half hours of sustained constant chewing. Millions of years before we learned how to sharpen spears and mill grains and boil sugar cane, our entire physiology is presumed to have evolved in the context of eating what the rest of our great ape cousins eat: plants. In these situations Dr. Greger provides tweaks to a plant-based diet-meal timing, metabolic boosters and exercise findings to help you make the process as efficient as possible. Branched-chain amino acid, meat intake and risk of type 2 diabetes in the Women's Health Initiative. And so basically he did what Pritikin did but he did what's called quantitative angiography. Hibi M, Masumoto A, Naito Y, et al. 1968;81:153-70. They were just having people eat the recommended amount of protein. Effect of garlic powder consumption on body composition in patients with nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial. Pomegranate vinegar beverage reduces visceral fat accumulation in association with AMPK activation in overweight women: a double-blind, randomized, and placebo-controlled trial. Hollywood A, Ogden J. If you put people on a diet packed with fruits, vegetables, whole grains, and beans and allow them to eat as much as they want, they end up eating about 50% fewer calories than they might have otherwise. Check this out. What is black cumin? Whereas, whole food, plant-based diets have been shown to actually reverse heart disease thats what Ornish used. Location, location, location. Dr. Greger's Daily Dozen is a free smartphone app that allows you to keep track of the meals that Dr. Greger advises in his international New York Times best-selling book How Not to Die, which is available in several languages. J Am Coll Nutr. McRorie JW. More than half of Americans surveyed think that steak is a significant source of fiber. Obes Rev. And indeed, we uncovered a treasure trove of buried data, like today Ill cover simple spices, for example, proven in randomized, double-blind, placebo-controlled trials to accelerate weight loss for pennies a day, but with so little profit potential, its no wonder those studies never saw the light of day. By eating more high-bulk, low-calorie-density foods (vegetables, fruits, whole grains, and beans) and fewer calorie-dense foods, like meats, cheeses, sugars, and fats. The effect of soup on satiation. The role of AMP-activated protein kinase in regulating white adipose tissue metabolism. Flood-Obbagy JE, Rolls BJ. Dr Greger, "Because of our circadian rhythms, food eaten at night is more fattening than the exact same food eaten earlier in the day." Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial. So, overall, they just cut three hours of sleep out of their week. Dr Greger, "Drink three cups a day between meals (waiting at least an hour after a meal so as to not interfere with iron absorption). J Nutr. Sacks FM, Castelli WP, Donner A, Kass EH. 2017;2017:9763210. Now, the researchers used spinach powder just so they could create convincing placebos, but you can get just as many thylakoids eating about a half cup of cooked greens, which is what I recommend people eat two times a day in my Daily Dozen checklist of all the healthiest of healthy things I encourage people to fit into their daily routine. Eur J Clin Nutr. So, whats the cut-off? Mol Nutr Food Res. Pre-meal tomato (Lycopersicon esculentum) intake can have anti-obesity effects in young women? Este botn muestra el tipo de bsqueda seleccionado. High vegetable fats intake is associated with high resting energy expenditure in vegetarians. (As always, all the proceeds I receive from the book are donated to charity; I just really want as many people as possible to benefit!). Jenkins DJ, Kendall CW. Thats like the way our gut flora communicates with us, dialing down our appetite, all the while increasing the rate at which we burn fat and boosting our metabolism at the same time. This conclusion was arrived at by running over 9,741 Dr. Greger's Daily Dozen User Reviews through our NLP machine learning process to determine if users believe the app is legitimate or not. They lost seventeen pounds in three weeks eating more food. PLoS ONE. Vergnaud AC, Norat T, Romaguera D, et al. Take chicken, for example. But what happens when chicken is pitted against a real control, like chicken without the actual chicken? Gojda J, Rossmeislov L, Strakov R, et al. Randomize overweight women on a diet to green-plant membranes (in other words, just covertly slip them some powdered spinach) and they get a boost in appetite suppressing hormones, a decreased urge for sweets. Both groups are then doing the same thingtaking identical-looking pillsand so, if you see any difference in outcomes, we can suspect its the due to the actual drug. In the recommended quantities? Dietary fiber and weight regulation. What about a year later? 2015;101(6):1320S-9S. 2010;8(2):68-73. Before a meal, an apple could effectively have about negative 200 calories. 2017;8:548. My grandmother was cured of her end-stage heart disease by one of Deans predecessors, Nathan Pritikin, using similar methods. Same calories, different weight loss. Though thylakoids eventually get broken down, fiber makes it all the way down to our colon. In general, when it comes to water-rich foods, most whole plant foods float towards the top, most animal foods fall somewhere in the middle, and most processed foods sink to the bottom. 2014;8:274-81. Appetite. The only way to get at the truth, then, is to dive deep into the primary literature, and read all the original studies. 2015;45(11):1497-509. But wait, isnt weight loss just about eating less and moving more? But, if you repeat the experiment, and this time, secretly deliver fiber-derived short-chain fatty acids directly into their colon, you get a blunted reward center response and subjects report that high-calorie foods just seemed less appetizing, and subsequently ate less of an all-you-can-eat meal. What?! Myths, presumptions, and facts about obesity. Christine Eddings 17 followers More information Twenty-One tweaks for weight loss. 2013;8(1):e55030. Big Pharma is all over it. Age (Dordr). If thats all a plant-based diet could doreverse the number-one killer of men and womenshouldnt that be kind of the default diet until proven otherwise? With enough portion control, anyone can lose weight. 2017;117(11):1523-30. Michael Greger, M.D. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. (1988). Lock someone in a closet, and you can force them to lose as much body fat as you want. Byrne CS, Chambers ES, Alhabeeb H, et al. A calorie is not a calorieit depends what you eat. Sit them down to an all-you-can-eat meal and, compared to the placebo group who had only gotten a squirt of water through the tube, people eat over a hundred calories less. Drewnowski A, Almiron-Roig E, Marmonier C, Lluch A. Dietary energy density and body weight: is there a relationship? (Apparently, just regular chocolate wasnt enough to make chicken look better.) To subscribe, select the "Subscribe on Android" button above. 2007;49(3):626-34. Pal S, Ellis V. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Chicken Little has become Chicken Big and may be making us bigger too. Start packing your diet with real foods that grow out of the ground, and the pounds should come off naturally, taking you down towards your ideal weight. Put people in a brain scanner and show them a high-calorie food like a donut and the reward centers in their brains instantly light up. As noted before, Americans appear to average about three pounds of food a day. Dr. Greger's 21 scientifically proven weight-loss tactics We can maintain a healthy lifestyle by making small changes, and the same rule applies to dieting. 2010;91(5):1525S-9S. There are, however, two important exceptions. I went into this thinking I would just end up railing against all the gimmicky snake-oil nonsense out there, and put out the same standard advice on trimming calories and hitting the gym. 1983;37(5):763-7. Am J Clin Nutr. A hundred calories of chickpeas has a different impact than a hundred calories of chicken or Chiclets, based on factors like absorption and appetite, but in the second half I go a step further and explore how even the exact same foods eaten differently can have different effects. So, you snooze you losefat! Dr Greger, "There are metabolic benefits to distributing more calories to earlier in the day, so make breakfast (ideally) or lunch your largest meal of the day." Appetite. Epidemiology. Thats the problem. Taking orlistat: predicting weight loss over 6 months. Lipase is the enzyme that our body uses to digest fat; so, you bind the enzyme you slow fat absorption. My section on other fat-blocking foods starts out with a command to Eat Your Thylakoids, doctors orders.

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