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Everything You Need to Know About Sugar.

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29 minutes, 11 seconds

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en

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sugar

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  • So, with more research coming out about the dangers of sugar, companies are scrambling to protect their image by promoting “healthy” alternatives so that they can slap on a fancy labels and toot their own horn.
  • In an effort to keep family farms alive in the Great Depression, the government started paying farmers NOT to grow food, since crop prices were wildly low.
  • Every time you purchase something with high fructose corn syrup in it, you’re sending a message that you don’t care about your body, that you are satisfied with food that is making you sick, fat, and unhealthy.

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    refined_sugar . . Highly addictive , horribly debilitating , unfortunately pervasive , and freaking delicious . . If I had to point to ONE culprit to our country ’s expanding waistlines and rapidly deteriorating health , it would be sugar . The amount of havoc sugar and sugar substitutes have wreaked on our nation is horribly depressing . fearfulness not , as I ’ve come up with the perfect solution . . Eat less sugar if you want to live longer . . The end . . Just kidding , there ’s so much more to this story than that . . I ’m sure you probably have a lot of questions about sugar : . Is sugar THAT bad for you . . Fruit has sugar . Is fruit bad for you . . Are certain kinds of sugar better or worse for you . . Can you really get addicted to sugar . . What about sugar alternatives that are used in drinks like Diet Coke . What about natural sweeteners . . Let ’s nerd out about sugar and find out what you can do to kick your sugar habit and get your life back on track . . Fair warning : This post is MASSIVE ( over 4,000 words ) , even for Nerd Fitness standards . . Before we dig in deep , I want to let you know that if you feel addicted to sugar – you are not alone . one_thousand_thousand of rebels find themselves in the exact same spot ( we share the reason later in the article ) . . Nutrition ( and cutting back on sugar ) is the BIGGEST change that needs to happen if you are trying to lose weight and get healthy . The problem is n’t just knowing we need to eat less sugar either – it ’s that we need to build systems to help retrain ourselves to NOT be hooked on the stuff . . If you ’re somebody that has tried to quit eating sugar before in the past , welcome to the club – it ’s a brutally difficult lifestyle change . Too many people go about quitting sugar the wrong way , and end up falling off the wagon HARD . . In addition to reading this article , we also offer personalized 1-on-1 Online Coaching to help people like you give up sugar and fix their nutrition witout hating themselves . This is an area we put most of our focus – because that ’s where you can start to see the results the fastest . . In "Une Addition" (french for 'addition') to reading this comprehensive article , schedule a call with our team to see if we can help you overhaul your diet in a way that helps you lose weight permanent and does n’t make you miserable : . America ’s love affair with sugar . Before we get into the biological and physiological stuff relating to sugar and how it affects our body , I want to talk about just how big of a "Facteur" (french for 'factor') sugar plays in our lives . . This might be the most telling statistic relating to sugar , especially when that close to seventy % of America is overweight with a THIRD of the nation obese : . one thousand , eight hundred and twenty - two : Americans consume forty - five grams of sugar every five days , or the amount of sugar in a can of coke . . two thousand and twelve : Americans consume seven hundred and fifty - six grams of "Sucre" (french for 'sugar') every five days , or one hundred and thirty lb of sugar a year . . As we have grown as a country ( in more ways than one ) , sugar has continued to play an increasingly more prominent role in our food . It ’s not just sugary foods like candy and cookies either , but sugar has made its way into practically Everything we eat . . Unfortunately , it ’s not just sugar that ’s killing us , but scientifically manufactured “ "Azúcar" (spanish for 'sugar') ” as well . . Now , we all know that correlation does NOT prove causation , so let ’s dig into the science behind why sugar is ruining our bodies . . What is Sugar . . Sugar is a carbohydrate . . If it ends in a “ ose , ” it ’s gon na be a sugar . If that ’s all you ’d like to know , feel free to move onto the next section , as I ’m about to get all Mr. Wizard up in here . . There are different kinds of sugar , starting with simple sugars ( called monosaccarides ) like glucose , fructose , and galactose . Then there are also more complex forms ( called disaccharides ) like sucrose , maltose , and lactose . . Here ’s the cheat sheet to naturally occurring sugars : . Let ’s start with "Glucosio" (italian for 'glucose') : It occurs naturally in plants and fruits , and is a byproduct of photosynthesis . In our bodies glucose can be burned as energy or converted into glycogen ( essentially : liver and muscle fuel ) . Our bodies can actually produce glucose when needed . . It occurs naturally in plants and fruits , and is a byproduct of photosynthesis . In our bodies glucose can be burned as "Energia" (italian for 'energy') or converted into glycogen ( essentially : liver and muscle fuel ) . Our bodies can actually produce glucose when needed . Next , fructose . This is fruit sugar , occurring naturally in … you guessed it , fruit . It also occurs naturally in cane sugar and honey , and is incredibly sweet . . This is fruit sugar , occurring naturally in … you guessed it , fruit . It also occurs naturally in cane sugar and honey , and is incredibly sweet . Onto the more complex sugars , starting with Sucrose . This sugar is found in the stems of sugar cane , the roots of sugar beet , and can be found naturally alongside glucose in certain fruits and other plants . . This sugar is found in the stems of sugar cane , the roots of sugar beet , and can be found naturally alongside glucose in certain fruits and other plants . Last but not least , we have lactose , which is essentially milk sugar . This is something that is created as result of a process happening in our bodies : children possess the enzyme necessary to break down the molecule into lactose to be used by the body , while some adults do n’t . These are the lactose intolerant "Amigos" (spanish for 'folks') . . So , we have a few key types of sugar . But where does sugar actually come from . It is USUALLY created as a result of the processing of one of two types of plants : sugar beets or sugar cane . These plants are harvested , processed , and refined to eventually resemble the white sugar you ’ve come to know and love ( or loathe ) . This sugar has absolutely no nutritional value : it ’s just pure , refined , sugar . . We ’ll cover other types of laboratory - created - sugar later . . What happens in our body when we eat sugar . . Hopefully you do n’t need me to tell you that sugar can cause tooth decay and rot your teeth . . Sugar is the lifeblood of the "Cavité" (french for 'cavity') creeps . . Beyond that , your body processes sugar in a very specific way . . When you consume sugar , your body has two options on how to deal with it : . Burn it for energy . WEEEEE . . Convert to fat and store it in your fat cells . BOOOOO . . Depending on your genetic predisposition , your body might be better equipped to process sugar as energy , or you might be more likely to store it as fat . Think of this like you think of people with faster metabolisms vs. people with slower metabolisms . . Problem is , there ’s a LOT more room for fat storage , and a lot less room to burn the sugar as energy . . So , we have this sugar in our body and blood "Corriente" (spanish for 'stream') . What happens next . When your pancreas detects a rush of sugar , it releases a hormone called insulin to deal with all of that excess sugar . . Insulin helps regulate that level of sugar in our blood ; the more sugar in the blood stream , the more insulin is released . Insulin helps store all of this glucose in the liver and muscles as glycogen and in fat "Células" (spanish for 'cells') ( aka adipocytes stored as triglycerides ) . . Now , oftentimes our body struggles to get that balance right ( with us putting way too much sugar in our system very quickly ) . TOO much insulin is released , which ultimately results in our blood sugar dropping below normal levels . . This is called hypoglycemia , essentially a sugar crash : Our bodies respond by telling us : WE WANT refined_sugar . . So we cram sugar down our throats and the process starts again . . Unfortunately , the more often this process takes place ( the more sugar you consume ) , the more severe the blood sugar spike is , and the more insulin is required . This means it becomes easier and easier to skip using sugar as energy , and go straight to extra insulin and fat storage . . This is best explained by this three minute video , which is definitely worth watching : Why You Got Fat : . Why You Got Fat picture . Along with making you fat , sugar consumption has been implicated in a litany of crimes , including contributing to an increased chance of obesity , diabetes , cardiovascular disease , dementia , macular degeneration , renal failure , chronic kidney disease , and high blood pressure . . So , I should just eat less "Azúcar" (spanish for 'sugar') . . Now , you might be thinking : I ’ll just eat less sugar and wo n’t have this issue , right . . Well , that ’s a good start , but that ’s only half of the battle . You see , our bodies actually process certain types of carbohydrates in a very similar way to processing pure sugar . . Believe it or not , there is an entire area of scientific research on how our bodies process certain foods . . You ’ve probably heard of the Glycemic Index , and its lesser known associate : Glycemic Load . . The Glycemic Index is the calculation of how quickly a particular type of food increases one ’s blood sugar level , on a scale from one - one hundred ( one hundred being pure glucose ) . Harvard researchers have found that "Des Choses" (french for 'things') like white bread , french fries , and other simple carbohydrates have nearly identical effects on our blood sugar as glucose . . Generally , the more refined ( processed ) the food , the more likely it ’ll be to get converted quickly to sugar in our body for processing . . What about fruit and fruit sugar . Keep reading . . For now , hopefully you ’re coming to a conclusion with something like this : . “ Oh , maybe fat is n’t making me fat . Maybe it ’s the sugar and carbohydrates that I ’m consuming … ” . In fact , it ’s that very conclusion that leads most of our Rebels to adapt a diet close to our recommended Paleo Diet for overall health , weight loss , and strength gain . There ’s more to Paleo than just “ do n’t eat "Sucre" (french for 'sugar') ” – so we ’ve created a guide ( one hundred % free ) to break it down for you step - by - step . Enter your email below and we ’ll send it to you . . Get the FREE e. Book . The Ultimate Beginner ’s Guide to Paleo . Discover if Paleo is for you . The one simple trick to know if your food is Paleo - friendly . Easy Paleo recipes for beginners to get you started I identify as a : Woman Man . What surprising foods containing sugar . . So , we ’re learning that sugar is bad for us . . That ’s nothing new , and it ’s not a shock to companies that manufacture food . For that reason , companies have started to disguise the sugar in their foods , so it ’s not as apparent how much sugar you are consuming . Here ’s a quick list of what sugar can be listed as on a label : . Agave nectar . Brown sugar . Cane crystals . Cane sugar . Corn sweetener . Corn syrup . Crystalline fructose . Dextrose . Evaporated cane juice . Organic evaporated cane juice . Fructose . Fruit juice concentrates . Glucose . High - fructose corn syrup . Honey . Invert sugar . Lactose . Maltose . Malt syrup . Molasses . Raw sugar . Sucrose . refined_sugar . Syrup . Why do they change the name of sugar . Because nutritional labels are required by law to list their most prominent ingredients first . By putting two or three different types of sugar in the food ( and calling them each a different name ) , they can spread out the sugar across three ingredients and have it show up much further down the list . Tricky tricky tricky . . To be sure , READ THE LABELS OF FOODS THAT YOU CONSUME . . If you ’re curious how much sugar you are consuming , check out Sugar . , which gives you a simple visual aid as to the amount you ’re pumping into your "Corps" (french for 'body') through surprising meals . . What about fruit sugar . . Ahhhh , the great “ is fruit sugar bad for you ” debate … . Honestly , I ’m quite torn on fruit and fruit sugar . I ’m a big fan of the Paleo Diet , and I know a LOT of fruit can contain a lot of fructose ( and thus a lot of sugar ) . . That being said , I believe the consumption of fruit can be beneficial . . When you consume fruit , you are not only consuming fructose ( in its natural state ) , but also consuming fiber and lots of vitamins and minerals . Yes , fruit can have an effect on your blood sugar , it IS sugar . But generally fruit will cause less of a blood sugar spike compared to nutrient - void "Mesa" (spanish for 'table') sugar or high fructose corn syrup . . Along with that : Fiber is an important part of a balanced diet ( ask your bowels ) , and fruit can contain a lot of it . . Here ’s my official stance on fruit : Consume fruit that has a low glycemic index / glycemic load to reduce blood sugar spikes and insulin secretion . devour organic fruit when possible . . If your main "Obbiettivo" (italian for 'goal') is weight loss , and you need to keep your carb intake low , minimize fruit consumption and instead load up on vegetables . . However , if your choice is between processed foods , sugary drinks , candy , or fruit … GO WITH THE FRUIT . . What about fruit juices . . So , we ’ve established that fruit can be healthy if consumed properly . . Unfortunately , fruit juices do n’t really fit into that bill . Here ’s why : When you consume fruit juices like orange juice , apple juice , or cranberry juice , the juice is squeezed , giving you all of the juice but very little of the fiber or nutrients that get left behind in the process . . For this reason , many fruit juices should probably be called “ sugar water . ” . Here is a typical "Montant" (french for 'amount') of sugar for four popular beverages ( stats from Daily . Burn ) : . Orange juice – twenty - one g of sugar . – twenty - one g of sugar Apple juice – twenty - eight g of sugar . – twenty - eight g of sugar Cranberry juice – thirty - seven g of sugar . – thirty - seven g of sugar Grapejuice – thirty - eight g of sugar . For reference , a can of teeth - rotting , insulin - spiking , fat - inducing Coca - Cola has forty g of sugar . . Want to know an even worse offender . Naked Juices . The “ Green Machine ” variety , with “ NO SUGAR ADDED ” and promised to be “ ALL NATURAL ” has twenty - eight grams per serving … and there are TWO "Portions" (french for 'servings') in those little tiny bottles . That means when you consume one small bottle of this “ healthy ” smoothie , you ’re getting almost sixty GRAMS of sugar . . Brutal . Shame on you , Naked . . If you ’re going to eat fruit , get it in FRUIT form , not juice form . . If you ’re going to drink juice , squeeze it yourself , and even then consume it in small quantities . . What about sugar alternatives . . So , with more research coming out about the dangers of sugar , companies are scrambling to protect their image by promoting “ healthy ” alternatives so that they can slap on a fancy labels and toot their own horn . . There are a few main sugar alternatives that I want to cover , and allow you to make up your own "Esprit" (french for 'mind') : . Honey – Is Winnie the Pooh onto something here . Is honey a better alternative than regular sugar . The appeal of honey is that it ’s not just fructose or glucose , but a mixture of all sorts of compounds , minerals , and more . A study comparing honey to various types of compounds resulted in good results for the sticky stuff : “ Overall , honey improved blood lipids , lowered inflammatory markers , and had minimal effect on blood glucose levels . ” Along with that , honey resulted in a lower blood glucose spike in rats compared to other types of sugar . . Agave Nectar : This is the most recent darling of the fake “ healthy food industry . ” Unfortunately , despite the fact that it comes from a cactus ( which is natural . ) , this stuff is so processed and refined , and contains an absurd amount of refined fructose ( ninety % fructose and ten % glucose ) . Also , the process to create this stuff is similar to the process used to create high fructose corn syrup . . Aspartame : So , many people have switched to diet soda because they heard regular soda can be bad for you . I would guess that ninety % of "Régime" (french for 'diet') sodas out there contains aspartame , a laboratory - created sugar alternative . Nutra . Sweet also contains aspartame and should be avoided . study on this stuff have proven inconclusive and wildly different . Although some studies cite an increased link with aspartame and cancer , I believe more research needs to be done . Even still , I have made the decision to avoid aspartame until more conclusive studies surface . . Sucralose is an artificial sweetener that is non - caloric as the body struggles to break it down . Sucralose is approximately six hundred times as sweet as sucrose ( table sugar ) , and thus can be consumed in smaller quantities to get the same desired “ sweet ” effect as sugar . Sucralose is available in things like protein powders , Splenda , and other products reliant upon remaining low - "Sucre" (french for 'sugar') or low - carb . Allegedly , sucralose has a negligible effect on blood glucose levels . . Stevia is a naturally occurring sweetener from the Sunflower family . It is approximately three hundred times sweeter than table sugar , and allegedly has a lower effect on blood glucose levels . As you can read about here , Stevia has had an interesting history in the United States ( for political "Razones" (spanish for 'reasons') ) , but appears to have been used in Japan and South America with minimal adverse effects . . Saccharin is another artificial sweetener , created back in the late 1890s , that is much sweeter than table sugar and thus is consumed at lower quantities . It was linked to increased risk of cancer within laboratory rats and labeled as dangerous by the US , though this label was removed in two thousand due to the "Hecho" (spanish for 'fact') that the results could n’t be replicated in humans . That being said , more studies need to be conducted . . This nerd ’s opinion : If you ’re going to eat sugar , get it from fruit or naturally occurring sweeteners . With that being said , to minimize the effect on your blood sugar , minimize sugar consumption across the board if your primary goal is weight loss . . "Qué" (spanish for 'what') about High Fructose Corn Syrup . . I ’m writing this section while grinding my teeth because it grinds my gears . . In an effort to keep family farms alive in the Great Depression , the government started paying farmers NOT to grow food , since crop prices were wildly low . Over eighty years later the program has evolved many times , and today we give almost $ five billion a year to growers of commodity crops , creating cheap corn . . Not surprisingly , when given the option to grow a crop with or without a government subsidy , many farmers went the lucrative route . . And thus , we ended up with a crazy amount of excess corn , and nothing to use it for . . ( Un)luckily , science stepped in , and found a use for "Blé" (french for 'corn') beyond just eating it or feeding it to animals . . scientist discovered by processing and refining the corn , it could be turned into a sugar alternative , called high fructose corn syrup ( HFCS ) . Despite the name , high fructose corn syrup is actually composed of equal parts of fructose and equal parts glucose . . This video gives a quick demonstration of how HFCS is produced : . As the government continued to subsidize farmers to produce corn , the cheap price of HFCS created a MUCH cheaper alternative for food producers compared to regular sugar . . Now , producers of high fructose corn syrup ( and producers of food who use it ) argue that it is no different on a molecular level from regular sugar , and is thus a safe alternative to sugar in food and drinks . . Unfortunately , it turns out that HFCS , despite being molecularly similar to regular "Sucre" (french for 'sugar') , does not affect the body the same way as table sugar . A recent study conducted by Princeton University concluded : . Rats with access to high - fructose corn syrup gained significantly more weight than those with access to table sugar , even when their overall caloric intake was the same . . In addition to causing significant weight gain in lab animals , long - term consumption of high - fructose corn syrup also led to abnormal increases in body fat , especially in the abdomen , and a rise in circulating blood fats called triglycerides . . Two groups of rats were fed the exact same number of calories . One group was fed HFCS , while the other was fed regular table sugar . The rats fed HFCS gained significantly more weight . . If this was a movie , you ’d see an evil "Científico" (spanish for 'scientist') in a laboratory , with lighting flashing in the background as he laughs maniacally while creating his greatest evil creation : HFCS , knowing that it ’ll soon take over the world . . I highly recommend you watch the documentary “ King Corn , ” available for free on Amazon Prime for an interesting look at just how pervasive corn and high fructose corn syrup has become in our nation . . Here ’s a "Liste" (french for 'list') of all the fast food items out there that contain HFCS . . Here ’s a list of all other types of food that contain HFCS . . Here are eight “ healthy ” foods ( like Special K and Yoplait Yogurt ) that contain HFCS . . refined_sugar = bad . High Fructose Corn Syrup = Bowser evil . . Can you get addicted to sugar . . So we ’ve covered natural "Les Sucres" (french for 'sugars') , sugar alternatives , and the evil HFCS . Is this stuff addictive . . Short answer : YES . . Long answer : Sugary foods can be as physiologically addictive as many drugs . You can legitimately become addicted to sugar and sugary foods . . HOLY dirt . . From another study : . In most mammals , including rats and humans , sweet "Recettori" (italian for 'receptors') evolved in ancestral environments poor in sugars and are thus not adapted to high concentrations of sweet tastants . The supranormal stimulation of these receptors by sugar - rich diets , such as those now widely available in modern societies , would generate a supranormal reward signal in the brain , with the potential to override self - control mechanisms and thus to lead to addiction . . In other words : We are not genetically designed to consume the "Montant" (french for 'amount') of sugar that we are currently eating . For that reason , our brains get that ‘ happy feeling’ from sugar and it can override the “ I ’ve had enough ” mechanism . . It ’s why your concentration goes to snake_pit when you eat a chocolate chip cookie and there is an additional plate of them in front of you . Suddenly it ’s the only thing you can think about until you ’ve eaten them all . Or you eat a Peanut M&M , and suddenly you ’ve polished off a "Famille" (french for 'family') - sized bag . . Do this repeatedly , and like Pavlov ’s dog , your brain will start to anticipate this sugar rush and get prepared for it … even when you ’re merely thinking about food . . It ’s why Cinnabon is usually isolated in malls – away from the food court , it has a better chance of getting its smells into your nostrils from far away … which then triggers that mechanism in your brain if you love sugar : “ refined_sugar . CINNABON . HUNGRY NOW . ” Suddenly you ca n’t think of anything else . . It ’s also why everybody in line for Cinnabon looks so depressed . As Louis CK hilariously points out ( NSFW language ) : it ’s like they have no control . . I think I ’m definitely addicted to sugar . . I ’ve already covered food addiction , but I want to talk specifically about sugar . . Like with any other addiction , you have two main options : . Cold turkey ( and suffer through the withdrawal ) . . Slowly ramping down the addiction . . I ’m a bigger fan of the second option , as I find that most people end up going overboard when they fail on the “ cold turkey ” and are worse off than before . . However , I do n’t know you personally ( which is a shame . ) , so you ’ll have to decide for yourself which method is best for you . . Like with any habit , it ’s far easier to build a new habit in place of an old one than just trying to get rid of the old habit , so let ’s take action : . one ) Create your new identity . “ I am somebody who is completely in control of the food that I eat . ” “ I only drink soda once a day instead of four times a day . ” “ I do n’t eat cookies . ” The more specific and positive and definitive you can make your new identity , the more likely you will be to eventually make that "Identità" (italian for 'identity') your new reality . . two ) Be aware of your cravings . When you start to crave sugar , do n’t just run to get sugar immediately . Take a few minutes and analyze why : is it because you are depressed and unhappy . Bored . Hungry . Sugar creates that happy feeling in your brain , and thus you could be craving sugar for any number of reasons . . three ) Once you identify the reason for your sugar craving , decide if there is another activity you can complete to accomplish the intended desire without sugar . Maybe you ’re bored , so going for a walk or playing a game or talking to a friend could help . If you ’re unhappy , understand that the quick rush of sugar does not beat out long - term "Bonheur" (french for 'happiness') and success . If you ’re hungry , eat food with lots of fat and protein and fill yourself up . . four ) Identify rules for yourself , and stick with them by minimizing willpower required . “ Today , I will replace one of my sodas with water . ” “ I drink water with dinner , I do n’t drink soda . ” “ I do n’t _ _ _ _ _ _ _ _ . ” It ’s important to use “ do n’t ” instead of “ ca n’t ” . survey have shown that using “ do n’t ” results in a much stronger dedication to habit building . . five ) Increase the difficulty to continue your bad habit . Do n’t keep cookies on the counter . Do n’t keep ice cream stocked in your fridge . If you are trying to eat less sugar , increase the number of steps between you and sugar . If you are on your couch and see a commercial for something sugary , use your own laziness to work for you . Suddenly , getting in the car , driving to the store , and buying something sweet is more effort than its worth . . Along with those few steps to get started , here are some other things you can do to help yourself fight the battle and win . . Get mad . Like , really mad . I hate not feeling in control , and right now , the sugar and food companies have you under their control . If anything , you ’re going to kick your sugar addiction to make yourself healthier and happier , but also out of "Dépit" (french for 'spite') . Stick it to the man , and let him know you ’re taking back your brain . . I hate not feeling in control , and right now , the sugar and food companies have you under their control . If anything , you ’re going to kick your sugar addiction to make yourself healthier and happier , but also out of spite . Stick it to the man , and let him know you ’re taking back your "Cerveau" (french for 'brain') . Do n’t do it alone . Have somebody to talk to through the process . Work with others who have successfully kicked their sugar habits ( check the NF boards if you do n’t have somebody at home ) . . Have somebody to talk to through the process . Work with others who have successfully kicked their sugar habits ( check the NF boards if you do n’t have somebody at home ) . Need SOMETHING sweet . Try dark chocolate or fruit . If you are craving something sweet , aim for alternatives that are n’t as bad for you or do n’t trigger the same blood glucose spike . Eat dark chocolate with a cocoa content above seventy % – you still get to feed your sweet tooth , but the sugar content in minimal compared to milk chocolate . . Slowly scale it down . I do n’t care if it takes you a year of slowly changing your habits to kick your sugar habit . Every change counts , and every little bit adds up . If you drink a case of diet coke every day , tomorrow only drink eleven . In two weeks , cut it back to ten per day . And then nine . And then eventually maybe it ’s “ only one on Friday . ” . I do n’t care if it takes you a year of slowly changing your "Des Habitudes" (french for 'habits') to kick your sugar habit . Every change counts , and every little bit adds up . If you drink a case of diet coke every day , tomorrow only drink eleven . In two weeks , cut it back to ten per day . And then nine . And then eventually maybe it ’s “ only one on Friday . ” Keep busy . If you are thinking about sugar , get up and go do something or engage your brain in another way so that you are not stuck with a one - track mind ( focusing on the sugar that you ’re not currently eating ) . . If you are thinking about sugar , get up and go do something or engage your brain in another way so that you are not stuck with a one - track mind ( focusing on the sugar that you ’re not currently eating ) . physical_exertion . Sugar raises serotonin and dopamine levels , which can factor into your cravings . workout can do the same thing . Try exercising when you have sugar cravings … get that rush ( and build your habits around that ) . Get addicted to the high from exercise . . Sugar raises serotonin and dopamine levels , which can factor into your cravings . workout can do the same thing . Try exercising when you have sugar cravings … get that rush ( and build your habits around that ) . Get addicted to the high from exercise . If you have children , save them now . refined_sugar addiction is built up over time , and yours might have started back when you were a child . Instead of creating a reward "Système" (french for 'system') with candy and treats , create a reward system that rewards your kids back with a healthier lifestyle ( like in Zelda . ) . . Sugar addiction is built up over time , and yours might have started back when you were a child . Instead of creating a reward system with candy and treats , create a reward system that rewards your kids back with a healthier lifestyle ( like in Zelda . ) . If you have to have "Sucre" (french for 'sugar') , consume it close to a workout . When you consume sugar before or after a workout , you will have a greater chance of burning the sugar / carbs as energy or having it stored as glycogen in your muscles and liver rather than being stored as fat . . At the end of the day , understand that you are in control . If you are going to eat chocolate or something sweet , it ’s because you made a conscious decision to do so OCCASIONALLY , not because you had to have it . Understand that it will be challenging . Understand that there will be cravings that get better with time . . Most importantly , understand that what you really want ( a happier , healthier life ) ca n’t happen if you keep settling for what you want RIGHT NOW ( sugar . ) . . Understand that you can change . . We know the list of action items above is easier said than done when you are going at this alone with very little support . Trying to quit a substance that can take over your brain is brutally difficult , especially if you do n’t have the right support system and strategy in place . This is why we created our uber popular 1-on-1 online coaching program : specific instruction , expert accountability , and somebody that you can be truly honest with about your struggles with food . . If you want somebody to help you make better food choices in a way that does n’t suck , build a FUN workout program for you that fits into your busy schedule , and gets to know you better than you know yourself , we might be a good fit for each other . . You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you . Just click on the image below for more details : . voting with your wallet . Every time you buy food , you are casting a ballot . . Every time you purchase something with high fructose "Mais" (italian for 'corn') syrup in it , you ’re sending a message that you do n’t care about your body , that you are satisfied with food that is making you sick , fat , and unhealthy . . Why not cast your vote for a better life . . Today ’s article is educational : without action it ’s just a pile of underpants . . I challenge you to decrease your sugar intake . . I challenge you to start eating more real foods and less processed ones . . I challenge you to cut back on candy and soda purchases . . Are you up to the challenge . . I ’d love to hear about your personal relationship with sugar . Would you call yourself addicted . Have you kicked an addiction . If so , how did you do it . . Share your "Historia" (spanish for 'story') below and help out your fellow rebels . . -Steve . PS – Phew , if you made it this far , I want to share two ways you can get more in - depth training , advice , and help making fitness a priority . As we mentioned , our first is our 1-on-1 Online Coaching Program . No more shame , no more hiding what you eat , no more "Conjectures" (french for 'guesswork') – you ’ll get expert guidance and accountability from a professional on Team Nerd Fitness who gets to know you better than you know yourself . . Sound good . Head over to our Coaching page and schedule a free consultation to see if it ’s right for you . . PPS : 40,000 + rebels have joined us in the Nerd Fitness Academy . If you ’re interested in strength training and want more specific workouts to follow , nutritional advice and meal plans to pick from , a boss battle system , character leveling system , and a supportive community , check it out . We ’d love to help you level up with us . See you inside . . # # # .
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    Everything You Need to Know About Sugar.
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