1. Ice Water Cheat Code Sensory
Protocol: Drink 500ml ice-cold water (32-40°F) before each meal. Add lemon or 1/4 tsp salt.
- Body burns cal to heat water (Cold Thermogenesis).
- Stomach distension creates early satiety signals.
- Lemon triggers bitter receptors (appetite suppressant).
Cost$0
EffortLow
ROI~150 cal/day
2. Peppermint Oil Sensory
Protocol: Dab essential oil under nose or diffuse during prep/cravings.
- Scent reduces appetite via olfactory pathway.
- Tricks brain into "meal is over" signal.
- Best for: Meal prep days & evening cravings.
Cost~$8
Effort5 sec
ROIPrevents binging
3. The Blue Plate Sensory
Protocol: Eat exclusively from small (9-10") blue plates.
- Blue suppresses appetite (evolutionary psychology).
- Avoid Red/Yellow (hunger stimulants).
- Smaller plate looks visually fuller.
Cost~$20
EffortZero
ROI-20% Intake
4. Vinegar Acceleration Metabolic
Protocol: 15-30ml Apple Cider Vinegar in water before carbs.
- Acetic acid improves insulin sensitivity 20-30%.
- Slows gastric emptying (extended fullness).
- Better nutrient partitioning (muscle vs fat).
Cost$5/mo
EffortLow
ROIPartitioning
5. Cold Shower Metabolic
Protocol: 3-5 mins cold water (50-60°F) at end of shower.
- Activates Brown Adipose Tissue (BAT).
- Norepinephrine spike suppresses appetite for 3-4 hrs.
- Resets willpower/mental clarity.
Cost$0
EffortHigh
ROI~150 cal + Focus
6. Cinnamon Insulin Metabolic
Protocol: 1-3g (1 tsp) in coffee, shake, or on rice.
- Improves glucose disposal.
- Reduces blood sugar by 18-29%.
- Natural sweetness reduces sugar cravings.
CostLow
EffortLow
ROIMarginal/Free
7. Bright Light Reset Neuro
Protocol: 10k lux light or sunlight within 1h of waking (20 min).
- Resets leptin/ghrelin sensitivity.
- Reduces evening hunger by 15-20%.
- Optimizes circadian cortisol.
Cost$0-$80
EffortPassive
ROI-200 cal (PM)
8. Protein Preload Neuro
Protocol: 30g protein (shake/eggs) 20 mins BEFORE meal.
- Triggers GLP-1/PYY satiety hormones.
- Physically impossible to overeat at main meal.
- Reallocate existing protein, don't add extra.
Cost$0
EffortTiming
ROI-150 cal/meal
9. Caffeine Pulse Neuro
Protocol: 50-100mg doses every 3-4 hours (e.g., 6am, 10am, 2pm).
- Maintains steady appetite suppression.
- Avoids afternoon crash.
- Stack with L-Theanine for focus/control.
CostLow
EffortTiming
ROIAppetite Control
10. Psyllium Husk Volume
Protocol: 5g in 16oz water before bed or 15m before meal.
- Absorbs 10-15x weight in water.
- Zero calories; massive physical satiety.
- PM dose = reduced morning hunger.
CostLow
EffortLow
ROIHigh Satiety
11. The Soup Hack Volume
Protocol: Blend meals into soup OR drink 12oz broth before eating.
- Liquids clear fast, but blended soups stay in stomach.
- Pre-meal broth reduces meal intake by ~20%.
Cost$5/wk
EffortMed
ROI-100 cal/day
12. Shirataki Noodles Volume
Protocol: Mix 200g noodles (10 cal) into rice/chicken.
- Pure glucomannan fiber (almost 0 cal).
- Bulks up meal volume significantly.
- Visual satisfaction of a huge plate.
Cost$2/srv
EffortLow
ROI-50 cal/day
13. Eating Speed Psych
Protocol: Timer for 20 mins. Put fork down between bites.
- Satiety signals lag by 20 mins.
- Fast eaters consume 30% more before feeling full.
Cost$0
EffortMindful
ROI-100 cal/meal
14. Pre-Commitment Psych
Protocol: "If I don't send photo of prep by 8pm, keep my $100."
- Leverages financial loss aversion.
- Overrides limbic "lazy/hungry" impulses.
Cost$0
EffortSetup
ROIConsistency
15. Berberine Nutrient
Protocol: 500mg before high-carb meals (Max 1g/day).
- "Nature's Metformin" (activates AMPK).
- Directs carbs to muscle glycogen, not fat.
- Reduces blood sugar spikes.
Cost$15/mo
EffortPill
ROI0.25lb/wk
16. Post-Meal Walk Nutrient
Protocol: 15 min easy walk immediately after eating.
- GLUT4 translocation clears glucose without insulin.
- Prevents blood sugar crash (and subsequent hunger).
Cost$0
EffortMed
ROI~130 cal/day
17. EC Stack / Nicotine Nuclear
⚠️ WARNING: Aggressive/Controversial
- EC: Ephedrine (25mg) + Caffeine (200mg). Increases BMR 5-10%. Side effects likely.
- Nicotine: Powerful appetite suppressant but highly addictive.
- Use extreme caution. Not recommended for most.
CostMed
RiskHigh
ROI~400 cal/day