By Daniel G. Amen, MD

To get started TODAY, here’s a snapshot of the 10 steps of the Amen Solution to help make you thinner, smarter, and happier.

Boost your brain. The first step to getting thinner, smarter, and happier is to boost the physical functioning of your brain. For now, avoid things that hurt your brain, such as brain injuries, drug and alcohol abuse, chronic stress, smoking, and obesity. And engage in REGULAR brain healthy habits, such as great nutrition, sleep, exercise, new learning, and taking some simple supplements like fish oil.

Know your motivation. In order to lose weight and keep it off, you must have a burning desire to be healthy. Why do you care? Spend some time thinking about it.

Know your numbers. When certain health numbers are out of whack it can prevent you from losing weight, sour your moods, and slow your thinking. Take stock of your important healthy numbers now and optimize them.

Journaling. Journaling every day is one of the most important tools for success with this program. Complete your Brain Journal and Food Journal every day.

End cravings. Discover 9 secrets to conquering your cravings. For now, eat a nutritious breakfast every day and stay away simple sugars and refined carbohydrates.

Brain healthy nutrition. You have to eat right to think right. For now, watch your calorie intake and think high-quality calories—a 400-calorie spinach salad with chicken, walnuts, and blueberries will feed your brain while a 400-calorie blueberry muffin will lead to brain fog and belly fat.

Know your brain type(s). Discover the right Action Plan for your Brain Type(s). If you haven’t already taken The Amen Solution Questionnaire, take it now.

Supplements. For optimal brain health, take a daily multi-vitamin, fish oil, and vitamin D (if your levels are low) every day, plus the supplements geared to your individual brain type(s).

End emotional overeating. There are better ways to deal with stress and emotional upheaval than with food. Learning to have a quiet time and challenging your ANTs (automatic negative thoughts) can help. If you have suffered past emotional trauma, don’t ignore it, get treated for it.

Overcome barriers. To help you overcome the daily obstacles you will face, don’t let yourself get too hungry, too angry, too lonely, or too tired.

Bonus Step: Influence others. Be a good role model so you can influence your family, friends, coworkers, church members, and schoolmates to get healthy too. Invite them to join The Amen Solution.

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