In summary, I propose that the most important supplements for metabolic health are magnesium, choline, inositol, taurine and glycine. Those five support mitochondrial health, improve insulin sensitivity and – importantly – help to reduce sugar cravings. I regularly prescribe them as: • a choline capsule in the morning • magnesium plus taurine powde

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 norma

Debra Safer’s book The DBT Solution for Emotional Eating.

Glycine also promotes the healthy clearance of salicylates and is important for immune function and detoxification pathways, in part because of how it supports glutathione, the body’s main antioxidant and immune modulator. Glycine also improves insulin sensitivity and metabolic health by: • increasing fat burning in the mitochondria • reducing oxid

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 yours

According to a study in the European Journal of Social Psychology, the process of creating change (building new brain pathways and establishing new automatic behaviours) takes between 18 and 254 days, with an average of 66 days. That’s more than two months (and perhaps as many as eight) until your new way of eating starts to feel normal. Please giv

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.

The indication to go lower with carbs is if you have severe insulin resistance and especially if you have elevated triglycerides because high triglycerides are a sign your liver is making fat from carbohydrates (de novo lipogenesis; see page 89). According to New Zealand clinical nutritionist and researcher Dr Cliff Harvey, ‘the higher the triglyce

stimulus and eating. If you know you’ll be starving when you walk in the door, make a deal with yourself to not eat until you’ve been home for ten minutes. During that short ten minutes, you can soothe yourself with a hot shower and maybe a dose of magnesium. Then, if you still need a pre-dinner snack, go for it. You’ll be doing so with a calmer ne