Inositols support metabolic health by: • breaking down fat • preventing or treating fatty liver • lowering androgens (male hormones; see page 95) • improving mitochondrial health and insulin sensitivity • supporting thyroid function (see Chapter 10) • boosting neurotransmitters such as dopamine, acetylcholine, GABA and serotonin.

Choline is great for fatty liver and insulin resistance and, unless you’re eating a lot of liver, seafood or eggs, you’re likely not getting anywhere near the recommended daily intake of 425 mg. If you’re in menopause you need even more choline because losing estrogen means losing some of your ability to make your own. That’s because estrogen

In summary, choline supports metabolic health by: • preventing or treating fatty liver • supporting the gallbladder • boosting the neurotransmitter acetylcholine • promoting healthy vagal tone (see page 75) • acting as a satiety signal • increasing intestinal motility • improving mitochondrial health and insulin sensitivity • breaking down fat.

James Clear. He says that ‘to change your behaviour for good, you need to start believing new things about yourself. You need to build identity-based habits.’ Identity-based means saying to yourself, for example, ‘I’m the kind of person who doesn’t eat ultra-processed food’ or ‘I’m the kind of person who loves walking,’ and then proving it to

eye movement desensitisation and reprocessing (EMDR), which changes the way the brain processes memories of traumatic events. It can also help to calm urges and cravings.

Taurine improves metabolic health by: • protecting and improving mitochondrial function • stimulating mitochondrial biogenesis • boosting adiponectin (which improves insulin sensitivity; see page 69) • supporting bile salts and gallbladder health • increasing fat metabolism and breakdown • slowing aging • acting as a calming and satiety-promoting

The best approach is to prepare for fasting with a few weeks of fat-adapting strategies like protein, movement and my metabolic supplements combo. Only then attempt a gentle overnight fast, and perhaps limit it to the follicular phase of your menstrual cycle (if you have a menstrual cycle), when your blood sugar should be more stable. Getting

Magnesium If you take one supplement, let it be the mineral magnesium. In Chapter 6, we touched on how magnesium can improve stress, mood and sleep. It can also directly support metabolic health by: • stabilising blood sugar and preventing episodes of hypoglycemia • supporting glucose transporter protein • reducing inflammation • supporting

‘If a strategy starts with reducing insulin, energy [balance] will take care of itself.’ insulin researcher Dr Benjamin Bikman