Ensure regular, sufficient, high-quality sleep (at least 80% of the time) to properly regulate overall metabolism, including sugar metabolism and appetite, as it forms the fundamental basis for all other health interventions.
Actively reduce the consumption of refined sugars, particularly high fructose corn syrup, as they are known to have a large number of detrimental effects on the brain and body.
Minimize consumption of sugary drinks, such as soft drinks and high-sugar fruit juices, as they are a primary source of highly refined sugars and high fructose corn syrup, which are detrimental to health.
To manage weight, ensure that energy ingested is balanced with energy burned; consuming more leads to gain, less leads to loss, and balance maintains weight.
Understand that indulging in sweet foods triggers a dopamine release, followed by a ‘pain’ or ‘wanting more’ phase. The longer you abstain, the greater the initial dopamine spike, but also the stronger the subsequent craving, making self-control challenging.
To reduce sugar cravings, aim to blunt the dopamine increase by choosing sweet foods with a lower glycemic index or by co-ingesting sweet foods with fiber or fat.
Be aware that high fructose intake, particularly from high fructose corn syrup, can increase hunger by reducing ghrelin-suppressing hormones. Adjust fruit intake based on whether you aim to control or stimulate appetite.
Supplement with at least one gram of EPA essential fatty acids daily, as it can benefit focus, mood, and potentially reduce sugar cravings by activating gut neuropod cells and providing dopamine stimulation that might otherwise come from sugar.
Consider supplementing with several grams of glutamine daily, distributed over multiple servings, to potentially blunt sugar cravings by activating gut neurons and dopamine pathways. (Consult a doctor, especially if cancer-prone, and increase dose gradually).
Ingest 1-2 tablespoons of lemon or lime juice, diluted in water, before, during, or after meals high in sugar or carbohydrates to blunt blood glucose spikes. Be cautious if fasted or prone to hypoglycemia, as it can excessively lower blood sugar.
Incorporate up to 1-1.5 teaspoons of real cinnamon daily with high-sugar or carbohydrate-rich meals to blunt blood glucose increases and reduce the glycemic index. Do not exceed this dose due to potential coumadin toxicity.
If consuming high-sugar foods like mangoes, do so after intense resistance training or hard runs, because your body is more efficient at using and storing circulating blood sugar for fuel after such exercise.
Berberine (0.5-1.5g daily) is a potent blood glucose reducer, but requires strict medical consultation. Avoid taking it on an empty stomach or with a low-carb diet to prevent severe hypoglycemia; it’s generally safer and more effective when ingested with large, high-carbohydrate meals.
Consider taking Athletic Greens once or twice a day to cover basic nutritional needs, make up for deficiencies, and support microbiome health with its probiotics.
Supplement with Vitamin D3K2 because D3 is essential for brain and body health (many are deficient even with sunshine), and K2 is important for regulating cardiovascular function and calcium in the body.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning, and also during physical exercise, to ensure adequate hydration and electrolyte intake.
Utilize the Waking Up app for various meditations and non-sleep deep rest (NSDR) protocols, as even short 10-minute sessions can greatly restore cognitive and physical energy.