How I Beat My Sugar Addiction: 5 Tips That *Actually* Work

How I Beat My Sugar Addiction: 5 Tips That *Actually* Work



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Sugar addiction is REAL and can be tough to break if you don't have the right tools. Discipline alone won't help unless you're ALSO doing these 5 other things.

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0:00 Intro
1:27 Stop Eating Sugar
2:41 Eat More Protein
4:35 Kettle And Fire Sponsor
6:07 Up Sleep Quality
7:25 Low Sugar Fruit
8:27 Eat More Fat

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when I was younger I was always considered to have a really big Sweet Tooth my family was super health conscious and still is to this day so I wasn't really allowed to have things like candy or those traditional sugary treats that a lot of kids got growing up but when I would go to friends houses I would raid their pantries even as I got older I still preferred sweet foods but I was trying to be healthier so instead of like gushers I would have things like a handful of chocolate chips while I was making dinner or healthier cereals my favorite was Panda Puffs with a little Panda that's like but I still constantly crave sugar and I felt like I was always fighting these Cravings not to mention I was getting a lot of like common high sugar intake issues like my anxiety levels are really high from that variable blood sugar level and I was getting a lot of breakouts especially like right here around my chin and like jawline and it wasn't until really like the last few years that I found cures for myself where I just don't crave sugar anymore I mean like I I just don't at all which is absolutely mind-blowing to me because I was a sugar fiend growing up and these tools really built upon one another and they're super easy to implement and they are absolutely life-changing they made it so that not only do I not crave sugar but if I'm at like a celebratory meal and if I do have a little sugar it doesn't cause me to spiral and continue to crave more and more sugar so today I'm going to share with you the five tools that help me to really get rid and stop my sugar cravings for good and today's video is sponsored by Kettle and fire more on them in a bit okay the very first thing that I did that had a crazy big impact was I just stopped eating as much sugar the more sugar I ate the more that I craved and physiologically this makes sense because when we eat a lot of sugar it causes our blood sugar levels to go really high high blood sugar levels are super dangerous for our body so to compensate our body pumps out a ton of insulin our storing hormone to quickly bring it back down but it tends to over compensate and fall below the Baseline of what our blood sugar levels should be this causes like a panic mode for our body that then cause us to Crave the very very same foods to bring our blood sugar back up so the major things that I cut out and stopped eating on a daily basis to stop that roller coaster ride for things like protein bars daily handfuls of chocolate chips and chips in general which people don't think about refined carbs as being a sugar craving But ultimately they all break down into sugar in the body so even craving things like chips or bread can be from that same sugar craving and the less sugar I ate the more stable my blood sugar levels got and the less that I crave sugar also I had the side effect that my anxiety levels started to improve because I wasn't getting those really big spikes and falls and blood sugar levels because low blood sugar can cause an increase in our stress hormone cortisol that can also cause increased anxiety so that's a nice side benefit as well but this alone would not have done the trick without the next few tips especially the second one which if you guys are not new to my channel you've heard me say this a million times before and it's because it is that important and I will keep saying it until everybody's doing this but it's to eat more protein all of these tools that I implemented to stop my sugar Cravings really build upon one another but this is kind of The Rock and Foundation protein has this nearly magical effect on our brain and our body where when we eat enough of high quality sources it literally shuts off hunger and tells our brain that we're not hungry and we don't need to keep eating and sugar Cravings often tend to kick in because our body didn't get enough of things like protein to feel satisfied so it's looking for a fast source of energy which is sugar and getting adequate protein tells their body we don't need those hits of sugar we're good we're satisfied even when I was in my undergrad degree when I was studying nutrition dietetics I didn't realize how little protein I was getting from high quality sources to reap those benefits of preventing sugar cravings and then once I learned more about the Diaz score and high quality protein sources and I started changing up my meals to be represented by these high quality protein sources and enough for my body's needs things like Greek yogurt and cottage cheese and chicken and grasset beef and eggs man the change was just night and day it is one of those tools when as soon as you implement it that same day if it's done right you won't crave sugar it's nuts but it is crucial to know how much you actually need for your body because it's not going to work if you aren't eating up for your body the amount I need is a lot less than what my husband needs if he were to eat the amount of protein that I needed then he would still be craving sugar because he didn't get enough so I do have a video where you can calculate your protein needs it's only three minutes really easy and this is so important so make sure you check that out I'll have it linked right up here now another tool that's similar to using protein and actually helps to build upon this protein tool is adding collagen or things like bone broth alongside your protein especially when you get your collagen from high quality sources like today's sponsor Kettle and fire bone broth because there's actually research showing that when you combine collagen rich foods like bone broth with other complete protein sources like let's say beef that it actually helps to further enhance satiety and further prevent hunger than just the protein alone so if you really are struggling with sugar Cravings this one can help to essentially double down on those protein perks and Kettle and fire is super high quality bone broth company I just realized my like Dad joke soup or get it anyway they slowly simmer the bones that they use so they're getting as much collagen out of those bones as possible and they come these really convenient containers because yes you could make your own slowly simmered 24-hour cooked bone broth but like I don't always have time for that so being able to go and just grab these containers of bone broth that you know are going to be packed with collagen to help promote satiety and still make your meal taste great is a convenience factor that I'm all on board with I like to use Kettle fire in my various soups and stews and chilies or I'll even put it in my sauces as well in fact I've shared a little while ago my pumpkin sausage like pasta recipe that uses bone drop within the sauce I'll have that recipe linked down description below It's amazing And also use this kettle on fire in the sauce right now Kettle and fire is offering my viewers 20 off their high quality bone broth when you use code Autumn baits at checkout you definitely want to make sure you take advantage of this because this this is such a great tool to help amplify your meals and help prevent sugar Cravings so I'll have that link and that discount code down description below Okay the third tool that really helped me to stop my sugar Cravings is to really focus on sleep and I'm talking about quality not necessarily quantity around the same time that I was focusing on improving My Sweet Tooth I was also focusing on improving my anxiety levels which interestingly they have a lot of similar tools because from what I found poor sleep actually increases our hunger hormone ghrelin which also influences our cravings and cause us to crave more starchy and sugary and fast sources of energy which again makes sense because if you're tired then you need a hit of energy from something so the tools I use during the time to improve my deep sleep which is the more restorative sleep was turning off all phones and TVs and laptops 30 to 60 minutes before bed this one is huge if you're not doing this and you really should apply this like tonight going on a really short walk outside before bed helps to expose my eyes to darkness which helps to produce melatonin which is our sleep hormone definitely no sugar before bed so if I was having some type of dessert it was going to be something that was a low sugar option like my homemade zero sugar whipped cream with berries because I didn't want to get those blood sugar spikes and Falls that would wake me up in the middle of the night low blood sugar in the middle of night just causes their body to produce cortisol which causes to wake up and then not having any type of caffeine after 12 p.m I'm pretty caffeine sensitive some people can go about 2 p.m and be fine I needed to cut it off at 12. okay the fourth thing that I did that made a really big impact was switching from high sugar to low sugar fruit and just really eating a little less fruit in general I mean don't get me wrong fruit can definitely be a great low sugar option to add into your smoothies to your Greek yogurt Bowl caught a cheese Bowl but so many people myself included at that time use really high sugar fruits and use a lot of them just because it's coming from fruit doesn't mean it doesn't contain high amounts of sugar especially back in college I used to eat like three to four dates as my dessert after dinner and keep in mind dates have 16 grams of sugar per one date so I was almost getting like 80 to 100 grams grams of sugar just from those few dates I was eating I would also add a full banana plus other fruits plus things like honey into my smoothie and I used to snack on things like dried fruit which are just really concentrated forms of sugar plus a lot of dried fruit tends to be sweetened on top of that so instead I stock two low sugar fruits in their whole form and if I do have fruits that are higher in Sugar I stick to just smaller amounts instead of a full banana I have a half a banana instead of a full pineapple I have a half a cup of pineapple okay the fifth thing I did that really helped was eating more fat this paired with the protein really is a game changer for satiety and preventing Cravings because when you decrease your intake of processed and refined Foods or added sugars or just even fruit you need to replace it with something otherwise you're just going to be hungry and fat just like protein helps to raise our satiety hormones and helps our brain to know and understand that it's full and satisfied and doesn't need that fast source of energy so I started adding things like olives and pumpkin seeds and full fat cheeses and nut Butters into my meals throughout the day and I felt so much more satisfied and I didn't even crave sugar let alone snacks in between my meals I also opt for full fat dairy products with my Greek yogurt and cottage cheese and it's so much more delicious that way anyway from these changes I'm full I'm not overly full I'm not feeling bloated I'm just satisfied and I don't feel like I need to keep eating and I definitely don't feel like I need to have some chocolate after dinner when you apply these principles it is crazy how the body adaps in fact you check out an example of what I eat in a day and how these principles apply with this video next also if you're new to my channel and you love this science fact information make sure you subscribe right here come out new videos every Tuesday and Thursday alright guys thanks so much tuning in and I'll see in my next video [Music]

#Beat #Sugar #Addiction #Tips #Work

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