In this episode 9 protocols
▶ 5:04 Eat More Fruits and Vegetables Diet “So, current recommendations for most people are to eat more fruits and vegetables, but for those of you that are trying to control your hunger, ingesting a lot of fructose is probably not going to be a good idea.” ▷ 5:15 Avoid High Fructose Intake When Trying to Control Hunger Diet “Certainly, ingesting it from high fructose corn syrup is not going to be a good idea because of the enormous percentages of fructose in high fructose corn syrup, 50% or sometimes even more.” ▷ 17:43 Consume Sweet Foods With Fiber or Other Glycemic-Reducing Foods Diet “So, if you really wanted to adjust your sugar cravings and you really still want to inest some sugary foods, you probably would be better off combining fiber with that sugary or sweet food.” ▷ 18:12 Ingest Fewer Refined Sugars Diet “And of course, the backdrop to all of this is that most of us, again, most of us, not all of us, should probably be ingesting fewer refined sugars.” ▷ 19:08 Glutamine Supplements “there are many people who are experimenting with supplementing with glutamine several grams per day often even you know five grams distributed through three or four different servings throughout the day in as a way to blunt their sugar cravings.” ▷ 21:18 Lemon or Lime Juice With Sugary or High-Carbohydrate Meals Diet “there are now data pointing to the fact that lemon juice and lime juice a couple tablespoons or so if ingested before or even during or even after consumption of sugary foods or I should say foods that sharply increase blood glucose or large carbohydrate meals can actually blunt the blood glucose response.” ▷ 24:44 Cinnamon Diet “I do want to provide a cautionary note about cinnamon. However, cinnamon contains something called couadin which can be toxic at high levels. So, you don't want to ingest more than about a teaspoon, maybe a teaspoon and a half of cinnamon per day um because you'll start to exceed the threshold at which cinnamon could um start to be problematic.” ▷ 25:45 Berberine Supplements “And the reason it did that is that I took bourberine on an empty stomach. If I took bourberine along with a very large meal that included a lot of carbohydrates, then I felt perfectly fine on even up to 750 milligrams or a gram of bourberine.” ▷ 29:07 Get Regular Sufficient High-Quality Sleep Behaviors “So we can't overstate the importance of getting regular sufficient amount of high quality sleep at least 80% of the time not just for sake of immune system function for clear thinking etc but also for properly regulating our metabolism including our sugar metabolism.”