🍽 Cravings, appetite & metabolism
The part that shows up at 3pm and 9pm. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.
30 g of protein at breakfastStrong
Eggs, Greek yogurt, cottage cheese, a shake. The most reliable craving-killer there is.
FiberModerate
25–35 g a day. Psyllium 5 g in a big glass of water before the meal you overeat. Ramp up slowly or you will bloat.
16 oz of water before mealsModerate
People eat 10–15% less at that meal.
Walk 10–15 minutes after mealsModerate
Drops the blood sugar spike by a third. The cheapest metabolic tool there is.
Apple cider vinegar before a carb-heavy mealModest
1 tbsp in a full glass of water. Smaller glucose spike, a little more fullness.
Green tea or matchaModest
2–3 cups a day. Small, real metabolic bump; the caffeine does most of it.
CinnamonModest
1–2 g a day, Ceylon not cassia. Blood sugar, mixed results; cassia has coumarin, hard on the liver in amounts.
SleepStrong
One short night raises the hunger hormone about 15% and sends you to the carbs.
The 10-minute ruleModerate
Craving hits: glass of water, 10 minutes, then a protein snack if it is still there. Most pass.
In the studioModerate
CryoSlimming every 2 weeks and laser lipo move the fat. This list keeps it from coming back.
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Ezra is the coach in the CRx Coach app. She knows how you slept, what you ate and what hurts, and she brings the right one of these up at the right moment. Two weeks free, no card.
Start my free 2 weeks →The rules Ezra keeps
- Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
- Never above label amounts. Never "double up."
- On medication? Name the interaction every time, or say "check with your pharmacist."
- Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
- No cure, treat or "boost" language. "May help," "supports," "many people find."
- Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).
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