Home Healthy Eating The Science of Sugar Dependancy: Methods to Break Free from the Sugar Cycle for Good

The Science of Sugar Dependancy: Methods to Break Free from the Sugar Cycle for Good

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The Science of Sugar Dependancy: Methods to Break Free from the Sugar Cycle for Good

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You recognize that feeling if you’re attempting to eat wholesome and also you’re completely crushing it…after which out of nowhere, you’re hit with this irresistible CRAVING for one thing candy?

And out of the blue, it’s ALL you possibly can take into consideration—that donut you noticed within the break room, or the pint of ice cream in your freezer, or the leftover halloween sweet you hid out of your youngsters.

Welcome to sugar habit and—information flash—even when your cravings aren’t for candy issues, however different excessive carb meals like bread or pasta or potato chips—it nonetheless comes right down to sugar.

The excellent news is that there IS a option to break away and retrain your mind, which is why as we speak, we’re going to take a dive deep into the science of sugar habit, and discuss what’s actually happening in your physique and your mind if you eat sugar, and the way you need to use that information to your benefit to really RESET your mind and get off the sugar rollercoaster for good.

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As a result of perhaps you’re like me and also you’ve tried to persuade your self that you simply simply have a “candy tooth,” and that it’s completely regular to have these cravings on a regular basis. And truthfully, for a very long time, I felt completely HELPLESS to vary. 

Possibly that’s how you’re feeling proper now. Such as you attempt so arduous to be good, however you all the time find yourself again at sq. one—craving sugar like loopy and feeling completely uncontrolled.

And whereas most of us in all probability perceive, no less than on some degree, that sugar is addictive, I don’t assume most of us have actually stopped to consider simply how devastating and harmful this habit actually is.

Possibly you’ve heard the tales about lab mice who select sugar water over cocaine, otherwise you’ve learn an article about how sugar habit is simply as unhealthy as heroin habit. Or perhaps you’ve simply skilled these intense cravings and puzzled why it’s so arduous to say no.

However on the identical time, it may be arduous you wrap your head round the concept one thing SO widespread, one thing we eat actually day by day, might truly be that unhealthy for us.

And so we simply hold consuming it. And we hold feeding it to our youngsters.

And we hold getting fatter and sicker and extra addicted.

The Harsh Actuality of Sugar Dependancy

As a result of the cruel actuality is, sugar IS addictive. 

However not solely that it’s in just about EVERYTHING we eat. In reality, the meals trade has labored actually arduous to ensure of it, as a result of they know that the extra sugar they put of their merchandise, the extra merchandise we’ll purchase.

And we’re shopping for it, alright.

People alone eat over 11 million metric tons of added sugar yearly. That’s 11 MILLION TONS. Or to place it in perspective, that’s the equal of over 2 TRILLION kilos of sugar. Yearly. In simply america.

And in case you’re questioning, that breaks right down to about 152 kilos of sugar per individual, per 12 months. That’s virtually half a pound of sugar each single day.

It’s a CRAZY quantity of sugar.

And it’s killing us. And I don’t say that mildly.

Added sugar is kind of actually the brand new tobacco. It’s the brand new silent killer. It’s the brand new factor that’s slowly, and generally virtually imperceptibly, destroying our well being from the within out.

And it’s not so new, truly.

A short historical past of fructose

All of it goes again to a single molecule—one thing known as fructose.

Fructose, as you might or might not know, is the sugar that’s present in fruit. And in small quantities, like what you’d discover in a chunk of entire fruit, it’s not likely an enormous deal. Your physique can deal with it simply superb. In reality, it truly has numerous well being advantages, as a result of it’s additionally accompanied by dietary fiber and different vitamins that assist your physique course of it correctly.

However within the late 70s and early 80s, the meals trade found out find out how to begin extracting fructose from corn and different sources, after which including it to just about EVERYTHING. And that’s when all hell broke unfastened.

As a result of the issue with this “added” fructose is that it’s not sure to anything. It’s not present in nature. It’s not accompanied by fiber or some other vitamins. It’s simply pure, unadulterated sugar. And it’s extremely concentrated and extremely addictive. In reality, it’s estimated that it’s 10 occasions extra addictive than cocaine.

And we’re consuming it in RECORD quantities. Like I stated earlier than, People alone are consuming over 11 million metric tons of added sugar yearly. And that’s 11 million tons of fructose. Simply in america.

That’s a LOT of fructose.

It’s not simply in candy stuff, both. It’s added to bread, ketchup, sauces, salad dressings, and just about any processed meals you possibly can consider. Potato chips. Cereal. Granola bars. Even issues like yogurt and sports activities drinks. And it’s performing some severe injury.

Like I stated, it’s actually killing us.

As a result of fructose is very poisonous to the physique. It’s poisonous to the liver, to the cardiovascular system, and to the pancreas. And since it’s in just about EVERYTHING we eat, it’s slowly wreaking havoc on our our bodies and our well being.

In reality, it’s what’s behind just about each main well being drawback we face as we speak—weight problems, diabetes, hypertension, coronary heart illness, stroke, most cancers, autoimmune illness, Alzheimer’s, dementia. You identify it. Fructose is the underlying trigger.

How fructose impacts your mind

And if that every one sounds somewhat bit miserable, then buckle up, as a result of we’re sadly simply getting began. As a result of the issue with fructose goes even deeper than all of that. As a result of after we eat it, it truly adjustments our BRAIN.

That’s proper—fructose is a strong psychoactive substance, that means it has a direct impact on the central nervous system. In different phrases, it’s a drug. And it impacts our mind in a lot the identical approach that medicine like cocaine or heroin do.

It releases a surge of dopamine—that “really feel good” neurotransmitter that provides us a way of delight and reward. And that dopamine launch is what creates that quick and virtually insatiable longing for MORE.

But it surely doesn’t cease there. As a result of the extra fructose we eat, the extra our mind turns into desensitized to dopamine. And meaning we want increasingly more fructose to get that very same excessive. We have to hold feeding the beast.

And that, my associates, is the definition of habit. It’s actually a cycle of craving, indulging, after which needing extra to get the identical impact.

And that is the place it’s actually necessary to grasp what’s happening in our mind, as a result of the mind is a tough factor. It’s hard-wired to hunt out pleasure and reward, and to keep away from ache. And it’s additionally hard-wired to kind habits and create neural pathways that develop into virtually unattainable to interrupt.

And that’s why, as soon as we begin consuming fructose frequently, it’s so arduous to STOP. As a result of our mind has shaped this highly effective connection between the pleasure and reward of dopamine, and the consumption of sugar. And people neural pathways develop into so ingrained that it’s virtually like an automated response. We don’t even give it some thought. We simply do it.

And that’s additionally why, if you determine that you simply need to begin consuming more healthy, and also you attempt to minimize out the sugar and the carbs, you’re feeling such as you’re going CRAZY. As a result of your mind is actually sending you all of those indicators that say “FEED ME SUGAR!” And it’s virtually unattainable to disregard.

In reality, research have proven that when folks attempt to minimize out sugar, they expertise intense cravings and withdrawal signs which can be similar to what drug addicts expertise after they attempt to stop. They get irritable and moody. They’ve complications. They really feel drained and torpid. They will’t focus. They really feel depressed.

It’s not enjoyable. And it’s not simple.

Methods to break away from the sugar habit cycle

However the excellent news in all of that is that it IS potential to interrupt free from the sugar cycle. As a result of whereas sugar habit could be very actual, it’s additionally one thing that may be overcome. It may not be simple, nevertheless it CAN be performed.

And step one in doing that’s actually simply understanding what’s taking place in our physique and our mind, after which making a acutely aware determination to vary and take again management. In different phrases, we have to retrain our mind.

So how can we do this? How can we overcome one thing as highly effective as sugar habit? Nicely, it begins with a couple of easy adjustments that may have a BIG affect in your mind and your physique.

Shift your strategy to meals

The very first thing you could do is begin meals as FUEL, not as a supply of delight or reward. This can be a mindset shift that may be actually arduous, particularly if you happen to’ve spent most of your life utilizing meals to consolation you or to have fun or to deal with stress. But it surely’s a extremely necessary one.

As a result of after we have a look at meals as gasoline, it turns into quite a bit simpler to make wholesome selections. We begin to acknowledge that sugar and processed carbohydrates don’t truly DO something for our physique. In reality, they do the OPPOSITE. They make us sick, and fats, and addicted. They actually steal our power and our vitality and our well being. They rob us of the power to stay our life to the fullest.

And if you begin to see it that approach, then rapidly that donut simply doesn’t look so good anymore. As a result of it’s not a deal with. It’s poison. And also you wouldn’t willingly eat poison.

Cut back your sugar consumption

The second factor you could do is definitely begin decreasing your sugar consumption in a approach that’s sustainable. Now, I understand which may sound somewhat bit odd, coming from somebody who has constructed an entire program round a way of life that’s basically sugar and carb-free.

As a result of YES, one of the best ways to beat sugar habit is to really ELIMINATE the sugar. It’s to get to a spot the place your physique is not depending on sugar for gasoline, and also you’re in a position to swap to burning fats as an alternative. That’s the entire concept behind our program—to get your physique tailored to burning fats as an alternative of sugar.

However on the identical time, I additionally acknowledge that it’s not all the time life like to assume that you would be able to simply utterly STOP consuming sugar and processed carbs, particularly if you happen to’ve spent most of your life hooked on them. It’s simply not going to occur. You’re going to get overwhelmed and annoyed, and also you’re going to surrender.

And that’s not what I need for you. As a result of regardless that I’m an enormous believer within the energy of TOTAL transformation, I additionally know that change is a course of, and that it must occur at a tempo that you simply’re comfy with. I do know that you need to be READY to vary, and that there must be a sure degree of inside motivation for it to really stick.

So if you happen to’re not fairly prepared for the large adjustments, then begin small. Begin by slicing out the obvious sources of added sugar out of your weight loss program—issues like soda, and juice, and sweet, and cookies, and cake. The stuff that you simply KNOW is simply loaded with sugar.

After which, when you’ve performed that, begin wanting on the labels of the opposite meals you eat, and attempt to discover the hidden sources of added sugar. As a result of I assure you they’re there. They’re in your ketchup and your marinara sauce, in your salad dressing and your yogurt. They’re in your protein bars and your granola and your “wholesome” smoothies. They’re in your bread and your pasta and your hamburger buns.

And as you begin to determine these hidden sources of added sugar, begin searching for more healthy options. Discover a sugar-free ketchup, or a salad dressing that doesn’t have any added sugar. Swap to a yogurt that has no added sweeteners. Purchase a bread that’s made with almond flour as an alternative of wheat flour. Make small, sustainable adjustments that received’t really feel overwhelming, however will nonetheless have a huge impact in your well being.

And the extra you do this, the simpler it can develop into to make even greater adjustments, as a result of your mind will begin to kind new neural pathways, and your physique will begin to heal.

Heal your physique from the injury you’ve performed

And talking of therapeutic, the third factor you could do to beat sugar habit is to really HEAL your physique from the injury that’s been performed. As a result of an enormous a part of the explanation we develop into hooked on sugar within the first place is as a result of our our bodies are so out of whack.

We’re consuming a extremely processed weight loss program that’s stuffed with sugar and toxins, and that’s inflicting irritation and leaky intestine and all types of different issues. We’re not getting sufficient sleep, or sufficient vitamins. We’re stressed and overworked. All of these items are contributing to our habit.

And so in an effort to overcome it, we’ve bought to begin therapeutic from the within out. We’ve bought to begin taking good care of our physique and giving it the issues it must operate correctly. Which means getting sufficient sleep and decreasing stress. It means consuming a weight loss program that’s wealthy in entire, unprocessed meals. It means staying hydrated and getting sufficient nutritional vitamins and minerals. It means taking good care of your intestine well being and your liver well being.

And it additionally means being affected person, and giving your self grace. As a result of therapeutic takes time, and alter doesn’t occur in a single day. But it surely DOES occur, if you happen to’re constant and you retain working at it.

Last Ideas

Sugar habit is an actual factor, and it’s truly much more widespread than you in all probability assume. But it surely CAN be overcome, if you happen to’re prepared to make the required adjustments and retrain your mind.

Step one in doing that’s to begin meals as gasoline, not as a supply of delight or reward. The second step is to really begin decreasing your sugar consumption in a approach that’s sustainable for you, whether or not that’s by slicing out the obvious sources of added sugar, or by making small adjustments to your weight loss program that may have a huge impact. And the third step is to concentrate on truly HEALING your physique from the within out, by taking good care of your intestine well being and your liver well being, in addition to ensuring you’re getting sufficient sleep and decreasing stress.However if you would like extra info, remember to try our free coaching video–Wholesome, Blissful & Free in 2024, particularly if you happen to’re severe about remodeling your well being or reaching your weight reduction targets this 12 months. In it, I’ll stroll you thru creating your personal customized well being plan and in addition clarify somewhat bit extra about why so most of the stuff you’ve tried up to now to get wholesome and shed pounds haven’t truly labored, and what you are able to do as an alternative.

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