It all starts with apple cider vinegar, a powerhouse shown to help stabilize blood sugar, reduce insulin spikes, and curb hunger. Next, we include lemon balm, which does more than just soothe the stomach. It also reduces emotional cravings and supports digestion—something I’ve explored deeply in this lemon balm weight loss recipe.

Then comes chia seeds or psyllium husk, two forms of plant-based soluble fiber that expand in your gut, creating a sensation of fullness. Add a dash of Ceylon cinnamon to help regulate blood glucose and a pinch of pink Himalayan salt to restore electrolytes—especially helpful if you’re transitioning to a lower-calorie routine.