🍬 Sugar Cravings & Appetite
Blood-sugar swings
Strong cravings 2–3h after carb-heavy meals; energy rollercoaster.
A protein-forward breakfast — no naked carbs.
Stopping the morning glucose spike prevents the afternoon crash-and-craving — fix breakfast, calm the whole day.
Move — the mechanics that fix it: Protein-forward meals
Lead meals with protein + fiber; avoid naked carbs; walk after eating.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: fiber: 35g (goal), protein: 100g (goal), magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Berberine — ★★★★☆
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
- Myo-Inositol (+ D-Chiro) — ★★★★☆
- Caffeine — ★★★★★
- Tirzepatide (Mounjaro / Zepbound) — ★★★★★
- Testosterone (TRT) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes sugar cravings & appetite?
Blood-sugar swings. Strong cravings 2–3h after carb-heavy meals; energy rollercoaster.
What exercises help sugar cravings & appetite?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for sugar cravings & appetite?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Thunder Tea Rice (Lei Cha), Popiah, Salmon (cooked).
What supplements help sugar cravings & appetite?
Evidence-ranked options: Berberine, Semaglutide (Ozempic / Wegovy / Rybelsus), Myo-Inositol (+ D-Chiro), Caffeine, Tirzepatide (Mounjaro / Zepbound).