How? 1. Tug & shake back and forth upper ear part for 20s, stop. Middle for 20s, stop. Lower part, as above. Do it 1 week, both ears, a few times a day.

12, 13 DiHome molecule, more is better, how to increase? 1. Increase the brown fat activity : cold exposure (long term, consistent bc the molecule does not last long) 2. Exercise: at 70% heart rate

12, 13 DiHome molecule, more is better, how to increase? 1. Increase the brown fat activity : cold exposure (long term, consistent bc the molecule does not last long) 2. Exercise: at 70% heart rate

Add to oats: 5. Cinnamon 4. Extra virgin olive oil, drizzle bit on top, do not cook 3. Blueberries 2. Flax seeds - natures broom 1. Walnuts

Cacao powder (1 scoop) + beetroot juice powder + sea salt + magnesium glycinate + warm water + 2 hours before or after coffee. There you go!

Core: Eat resistant starch. How?? 1. Cook carbs (bread, rice, potatoes) - cook, then cool or freeze, then reheat again - converts starch to resistent starch 2. Foods naturally high in resistent starch: Beans, Lentils, Oats, Barley!! 3. Food pairing: Avoid eating carbs alone - 'no naked carbs' (add beans to rice etc) 4. Acidic food/drinks: Winegar, lemon, fermented food 5. Eat carbs last (after protein and vegies) 6. Walk after meal for 10 minutes - even at home. 7. Last meal 3 hours or more before bedtime

8-10 ounces water, 1/2 teaspoon turmeric, one tablespoon chia seeds (Not ground) and 1 teaspoon of coconut or olive oil - stir till mixed leave ten -15 minutes, as chia goes to a gel, or leave over night even better. Take daily with first meal. Consistency counts. Mostly safe - caution for people with blood thinners. IF any health problem ask doctor

Inulin is in: Chicory root, jerusalem artichoke, onion, garlic, leek etc. See https://chat.mistral.ai/chat/7c7ab4ed-31f3-450b-8c49-781f7617d999 . Jerusalem artichoke is best!!!

legumes, tomatoes, mushrooms, cucumbers, cabbage, cauliflower. Also: carrots, radishes, spinach