Avoid highly processed foods because they contain emulsifiers that strip away the gut’s mucosal lining and cause neurons to retract, preventing satiety signals like CCK from being deployed, leading to overeating and cravings. This damage can be repaired by staying away from them for some time.
Manage blood glucose to keep it in the euglycemic range (about 70-100 nanograms per deciliter) to prevent damage to neurons and other tissues, which can occur with excessively high glucose levels.
Drink an electrolyte mix (like Element, with sodium, magnesium, potassium, no sugar) upon waking and during exercise to ensure proper hydration and adequate electrolytes, critical for optimal brain and body function and preventing diminished cognitive and physical performance.
Do Zone Two cardio for 30-60 minutes, three to four times a week, to make blood sugar really stable and improve insulin sensitivity, allowing for better management of glucose spikes from high-sugar foods.
Perform high-intensity interval training or resistance training (weight training) to stimulate mechanisms that promote repackaging of glucose into glycogen in muscle tissue and liver, and to cause long-standing increases in basal metabolic rate.
To achieve a more modest and steady increase in blood glucose and earlier satiety, eat fibrous foods first, then protein, and finally carbohydrates, rather than eating them all at once or carbohydrates first.
Take a calm, easy walk or engage in other movement after a meal to adjust blood sugar regulation for the better.
Engage in any kind of intense exercise or even just walking, jogging, or cycling before eating to dampen blood glucose levels.
Eat at regular mealtimes to regulate ghrelin secretion, which acts as a food anticipatory signal, making you hungry at consistent intervals and potentially avoiding intense hunger spikes when skipping meals.
Ingest Omega-3 fatty acids and Conjugated Linoleic Acid (CLA) from food or supplements to stimulate CCK release, which reduces or blunts appetite, helping to prevent overeating.
Eat proper amino acids at proper levels to stimulate CCK release, which helps to blunt appetite and keep it clamped within healthy ranges.
The ketogenic diet has strong support for regulating blood sugar (glucose) by consuming very little or zero foods that promote big spikes in insulin and glucose, but be aware of potential thyroid and carbohydrate management issues if returning to carbs after prolonged ketosis.
Delay caffeine intake (e.g., mate) by about two hours after waking up to maintain a nice arc of alertness and focus throughout the day.
Consume yerba mate (like Matina) as a preferred caffeine source to regulate blood sugar, provide high antioxidant content, improve digestion, offer neuroprotective effects, and increase GLP-1 and leptin levels, which act as appetite suppressants.
Take a vitamin-mineral probiotic drink (like AG1) to cover foundational nutritional needs, especially if it’s difficult to get enough fruits, vegetables, vitamins, minerals, micronutrients, and adaptogens from food alone.
Eat high-quality protein sources (like David bars, 28g protein, 150 calories, 0 sugar) when in a rush, away from home, or for a quick snack to easily hit protein goals (1g per pound body weight) without taking in excess calories.