Sugar Brain Fix: The 28-Day Plan to Quit Craving the Foods That Are Shrinking Your Brain and Expanding Your Waistline

by Mike Dow

Pasture-raised

First, avoid soybean oil at all costs. You’ll find this omega-6-rich bad fat in just about all processed foods.

Avoid processed soy products like soy protein isolate, textured soy, vegetable protein, and soy flour, which contain cheap ingredients that food companies use to add protein or enhance texture in all sorts of different foods.

Favor pea protein over soy protein isolate.

you’re going to heat it, look for olive oil that’s labeled “light olive oil”

or an ingredient label that reads just plain “olive oil.”

Also,

Plant-based omega-3 sources: walnuts, flaxseeds, chia seeds

While caffeine does suppress your appetite during the buzz, you might feel hungrier than ever when you crash.

The half-life of caffeine is six hours,

I am successful in many areas of my life, and weaknesses are opportunities for growth. There are many people who love me.

know my strengths and weaknesses, and I can make healthy decisions.”

Feel the separation between yourself and the river. What’s floating by may be what you are thinking and feeling, but it is not you. You are here on the riverbank, not there in the water.

For a real triple-whammy effect, combine intermittent fasting, a fasted workout, and an infrared sauna.

Doing something that gives you a sense of pleasure like watching a movie can be a simple yet effective strategy for eating more responsibly.

The solution, as we have seen throughout this book, is to feed your brain with the foods and activities it needs to manufacture a nice, steady supply of the serotonin and dopamine on which it relies. Add intermittent fasting and fasted workouts to boost the growth hormone BDNF to grow the brain while shredding belly fat. Then you’ll always feel “fed” and full, and you won’t need quick fixes.

Take a thoughtful walk. Grab the dog, call a friend, or simply take a brisk walk around the block before you give in to your emotional eating urge.

Distract yourself. Most cravings last about two minutes and are satisfied by about four bites.

do one of the items on the following list: Brush your teeth. Clean your kitchen counters. Chew some sugar-free gum.

Floss. Go online and read a blog post. Listen to an uplifting song, and if you can, dance to it. Plan a family day out. Put on a teeth-whitening strip. Take a shower. Unload the dishwasher. Write a quick friendly e-mail to someone you like.

“Then I punished myself for the next 12 hours by not eating anything, and that led to an even worse binge!

Chew gum. Eating is an anxiety reliever, like smoking. So chew sugar-free gum to give your mouth something to do. There are several brands on the market without artificial sweeteners, like PUR Company’s gum.

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