297. The 10-Minute Rule That Kills Cravings

“Third, don't fight the craving. Crowd it out. Instead of removing sugar and leaving a hole, add fiber and fat at every meal. The vegetables, the olive oil, the avocado, the nuts. This feeds the bacterial strains that compete with the sugar-loving ones, and it slows how fast glucose hits your bloodstream.”

“So second, win in the morning because the morning sets the chemistry for the whole day. Eat 30 grams of protein within an hour of waking before any coffee, before anything sweet. Eggs, Greek yogurt, a protein shake, whatever you'll actually do. Protein blunts the blood sugar swings that drive afternoon and evening cravings.”

“So second, win in the morning because the morning sets the chemistry for the whole day. Eat 30 grams of protein within an hour of waking before any coffee, before anything sweet. Eggs, Greek yogurt, a protein shake, whatever you'll actually do. Protein blunts the blood sugar swings that drive afternoon and evening cravings.”

“Third, don't fight the craving. Crowd it out. Instead of removing sugar and leaving a hole, add fiber and fat at every meal. The vegetables, the olive oil, the avocado, the nuts. This feeds the bacterial strains that compete with the sugar-loving ones, and it slows how fast glucose hits your bloodstream.”

“So second, win in the morning because the morning sets the chemistry for the whole day. Eat 30 grams of protein within an hour of waking before any coffee, before anything sweet. Eggs, Greek yogurt, a protein shake, whatever you'll actually do. Protein blunts the blood sugar swings that drive afternoon and evening cravings.”

“Get back on the protocol at the next meal, not next Monday, the next meal. So, here's what I want you to actually do: drink the water and wait 10 minutes the next time that craving hits. Eat 30 grams of protein tomorrow morning before anything else. Add fiber and fat to your next meal.”