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However, portion awareness is essentiala small handful of nuts (approximately 30g) or one tablespoon of olive oil provides sufficient fat to trigger GLP-1 without excessive calories

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According to UK food composition data, a single serving (80g) of cooked kale provides approximately 280 micrograms of vitamin K, whilst the same portion of spinach offers around 400 micrograms, though values can vary by variety and preparation method

However, we do know that a 50 mcg estradiol patch or 1 mg pill of estradiol (these are equivalent doses) will improve hot flashes for about 80% of people, so it would seem that overall estrogen performs better