Under-eating
Eat enough consistently.
Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety. Eating adequately signals that it’s safe to burn energy rather than store it.
Eat enough consistently.
Why: When you under-eat for too long, your body responds by conserving energy — slowing metabolism, increasing fatigue, and holding onto fat stores for safety. Eating adequately signals that it’s safe to burn energy rather than store it.
Salt & Minerals
Make sure you’re getting enough salt and minerals.
Why: Low electrolytes can show up as extreme fatigue, poor concentration, headaches, cravings, and that “wired but tired” feeling. A pinch of high-quality salt, mineral-rich foods, or an electrolyte drink can quickly steady energy and focus.
Make sure you’re getting enough salt and minerals.
Why: Low electrolytes can show up as extreme fatigue, poor concentration, headaches, cravings, and that “wired but tired” feeling. A pinch of high-quality salt, mineral-rich foods, or an electrolyte drink can quickly steady energy and focus.
Sugar
The more sugar you eat, the more sugar you crave.
Why: Sugar triggers a fast dopamine hit and a sharp rise in blood sugar. When that blood sugar crashes, your body pushes you to seek more quick energy — creating a cycle of cravings that feels addictive.
The more sugar you eat, the more sugar you crave.
Why: Sugar triggers a fast dopamine hit and a sharp rise in blood sugar. When that blood sugar crashes, your body pushes you to seek more quick energy — creating a cycle of cravings that feels addictive.
Balanced meals
Eat simple carbs (i.e. sugar) with protein and fats.
Why: Protein and fats slow digestion and absorption, which keeps your blood sugar steadier. Pairing carbs with them prevents the sharp spike-and-crash that leads to cravings, low energy, and mood dips.
Eat simple carbs (i.e. sugar) with protein and fats.
Why: Protein and fats slow digestion and absorption, which keeps your blood sugar steadier. Pairing carbs with them prevents the sharp spike-and-crash that leads to cravings, low energy, and mood dips.
Caffeine
Delay having caffeine for the first 60–90 minutes after waking.
Why: Your body naturally releases cortisol in the morning—a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.
Delay having caffeine for the first 60–90 minutes after waking.
Why: Your body naturally releases cortisol in the morning—a built-in “wake up” hormone. If you have caffeine before that system does its job, you train your body to rely on coffee instead of its own chemistry.
Dopamine Reset
Do a tough task early in the day to keep your brain from chasing quick hits all day
Cold showers
Less sugar
Delay gratification
Do a tough task early in the day to keep your brain from chasing quick hits all day
Cold showers
Less sugar
Delay gratification