Given what we know about food cravings, and what causes that, what changes can we make that are going to impact on reducing our food cravings? First, and this is not easy, but the supplements do help cut out all sugars, breads, and fruit. If you're insulin resistant. The antioxidants in fruit are great if you're an athlete, a child or not insulin resistant. Otherwise, rather get your antioxidants from colorful veggies. Fruit is fantastic food for Candida they love it and the gut bags that you do not want.
Also feed of fruit so it's best to stay away from fruit if you're trying to turn your health around. Secondly, add a good probiotic, you need at least 50 billion CF use and that's colony forming units and you need a mixed variety, morning and evening on an empty tummy. As time goes on and you start to reenact you late you'll get with a good probiotics. You can go to 50 billion once a day, and maybe even reduce that a little bit. Still more. But what is important is you want a mixed variety.
Alternatively, if you like fermented foods, fermented foods such as kimchi, and kombucha are wonderful or even fermented vegetables are wonderful for providing probiotics that the body just loves food supplement with 400 to 600 milligrams of bioavailable magnesium. This supplement can be taken twice a day in the morning or the evening. Please also just when you're looking at a magnesium supplement, have a look at the small print because you may find you look at a magnesium supplement And it says 1000 milligrams of magnesium, but in fact, it might only have 200 milligrams of bioavailable magnesium, you can use magnesium citrate or glycinate those are the two that are most readily absorbed. Plus, add 800 micrograms of chromium, polycarbonate, you need to do this before 4pm because otherwise the chromium polycarbonate will keep you awake. Now, Paulina catenate that particular form has niacin, and niacin is very beneficial for blood lipids, so your cholesterol for depression and pain and niacin is also a cofactor in energy production, so you need it for your energy.
This is a preferable form to the chromium picolinate. That's also available on the market. Calcium, take 600 milligrams of calcium at night. night because it also helps you sleep. And once again, as with the magnesium, you're going to look for a bioavailable or elemental calcium. The last supplement to look at is vitamin D. The impact of adequate vitamin D in the body is huge.
It's a lecture on its own. But for this course, I want to emphasize it's important for Incident Management, particularly how your body helps to process the incident. It also helps the body absorb calcium, but vitamin D is a fat soluble vitamin, and it's advisable to have your levels checked before you go on to a vitamin D supplement. So request a bitumen D test from your doctor. And optimal levels are round about 60 nanograms per milliliter. So when you have the taste, ask your doctor exactly what the taste result was.
If it's low, spending some time daily in the sun is obviously first choice. But if that's impossible, then supplement to bring your levels up. If you learn in about 3000 international units daily of a vitamin d3 form is a middle road and will help to bring your levels up to adequate saturation. So the summary of impactful changes so far, three meals a day, no snacking, you're going to train your body to get to that it. Just gradually increase the time between your meals until you can comfortably go four to five hours between meals. Add the supplements because the supplements are going to help the cravings.
The supplements are also are very good at helping yourself become more sensitive to insulin so the insulin in your body can work more effectively.