🧁Reducing sugar intake is easy, actually

Hey Thymekeepers! 

Thank you all 355 of you!

Struggling with sugar cravings after a long day?

Cutting back is easier than you think.

Dive into this issue for simple swaps, sleep-improving gut tips, and a must-know breakthrough in schizophrenia treatment.

Read 🔽 below! 

📰

Weekly Insights

• Reducing sugar intake is easy, actually

• Article Explained Simple: A Milestone for Schizophrenia Treatment

• 4 Simple Gut Tweaks for Unbeatable Nighttime Rest

• Linguine with Clams and Arugula Recipe

• Video of The Week

Reducing sugar intake is easy, actually

Reducing sugar intake is easy, actually.

Imagine it’s 6 PM, you’ve just gotten home from a stressful day at work and you find yourself demolishing a pint of ice cream. This scenario isn’t unusual; many of us find comfort in sugar during stressful times.

The issue? The pleasure from sugar is short-lived, like those New Year's resolutions to hit the gym. Soon, you're crashing, craving more sugar with an intensity that rivals a child at a candy store. It’s a relentless cycle that leaves you exhausted and unsatisfied.

But here’s the good news: cutting down on sugar doesn’t have to be a drag. In fact, it's quite manageable.

Start with small swaps: Replace your afternoon soda with sparkling water jazzed up with a splash of fruit juice. Opt for a latte sprinkled with cinnamon instead of a sugary Frappuccino. Small changes like these can make you a pro at reducing sugar, without feeling deprived.

Handy tip: Keep nuts or dark chocolate within reach for those times you need a snack. These healthier options prevent blood sugar spikes and keep cravings at bay. And when pulling a late night, choose chamomile tea over energy drinks.

Remember, reducing sugar is about smarter choices, not cutting out joy. Your health will improve, your dentist will be happier, and your wallet might just get a little thicker. So, when stress peaks and you’re tempted by sweets, recall that you’re capable of making better choices. Your body isn't just any place; it's your temple. Treat it well and it will surely reciprocate, no sugar high needed.

Article Explained Simple

A Milestone for Schizophrenia Treatment

Article

The FDA has approved Cobenfy (Bristol Myers Squibb), a new antipsychotic for schizophrenia that targets cholinergic receptors instead of dopamine receptors.

This drug, a combination of xanomeline and trospium chloride, offers a novel treatment approach.

Clinical trials showed a significant reduction in schizophrenia symptoms compared to placebo, without the weight gain or extrapyramidal side effects typical of other antipsychotics.

However, the medication carries warnings for urinary retention, heart rate changes, and liver issues.

Cobenfy will be available in different doses starting late October.

Experts believe this approval represents a major advance in treating schizophrenia, with a focus on better safety and efficacy.

4 Simple Gut Tweaks for Unbeatable Nighttime Rest

Ever found yourself staring at the ceiling at 3 AM, wondering if your last cup of coffee was a mistake? Or maybe pondering over that final episode of your favorite show that you binge-watched? If sleep seems as elusive as a quiet morning in Times Square, it might be time to look at your gut health.

Yes, your gut—the one that occasionally craves a midnight snack—might actually be the mastermind disrupting your sleep. Think of it as a mischievous little gremlin that’s all too happy to stir up trouble when you’re trying to wind down.

But don’t lose hope just yet! Here are four straightforward gut health tips that promise better sleep, almost as easily as hitting the snooze button:

1. Stop Late Night Dining: Give your gut a break! Cutting off food intake 2-3 hours before bed lets your digestive system relax and keeps it from hosting a late-night fiesta.

2. Boost Your Fiber Intake: Fiber acts like a soothing melody for your gut. Fill up on vegetables, fruits, and whole grains during the day to keep your gut microbes humming a harmonious tune all the way to dreamland.

3. Embrace Probiotics: Introducing beneficial bacteria through a daily probiotic supplement can harmonize your gut flora faster than you can drift off to dreamland.

4. Smart Hydration: Staying hydrated is key, but timing is everything. Reduce liquid intake as bedtime approaches to minimize disruptive nighttime trips to the bathroom.

Here’s a bonus tip: sip on some chamomile tea about an hour before bed. It’s like a calming spa treatment for your gut and a gentle lullaby for your mind.

Small tweaks can make a big impact. With these changes, your nights of counting sheep—or cups of coffee—are over. Here’s to deep, restorative sleep that might just make you hit snooze one too many times! (But let’s keep that between us and not mention it at your next team meeting.)

Sweet dreams, and may the rest be with you!

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Linguine with Clams and Arugula Recipe (4 Servings)

Craving a taste of the sea with a peppery twist?

Get ready to elevate your pasta game with this mouthwatering Linguine with Clams and Arugula recipe that's sure to transport your taste buds straight to the Italian coast.

Ingredients

• 20 littleneck clams

• 1lb whole wheat linguine

• 5 handfuls arugula

• 1/4 cup fresh grated parmesan

• 3 tbsp extra virgin olive oil

• 1-2 tsp crushed red pepper

• 8 cloves garlic, thinly sliced

• 1/2 cup white wine

• Black pepper to taste

• Fresh lemon juice

Instructions

1. Clean clams: Immerse the clams in cold water for 20 minutes, then lift the clams out of the water and sand that has collected. Use a toothbrush to scrub the clam shell to remove any sand or barnacles.

2. Bring 6 cups of water to a boil and add 1 tbsp salt. Cook linguine until al dente (about 8 minutes). Drain and reserve 1/2 cup of the pasta water.

3. In a Dutch oven, heat the olive oil over medium-low heat. Add the garlic and crushed red peppers, then the clams. Increase the heat to medium and cover. After the clams open (about 3 minutes), remove the clams immediately to avoid overcooking.

4. Add the wine and pasta water, then arugula (or spinach) to the pot and toss quickly. Add pepper to taste and toss well. Transfer to bowls, and top with clams and fresh parmesan. Add a squeeze of lemon to each bowl and serve.

Video of the Week

Check out Video 1 of our 5×5×5 series, where we will breakdown Dr. William Li’s 5×5×5 framework and give you some tips on how to integrate it within your nutrition regime!

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