Thomas DeLauer
How to Quit Sugar | Sugar & Carb Withdrawals: How to Beat Sugar Addiction
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How to Quit Sugar | Sugar & Carb Withdrawals: How to Beat Sugar Addiction-
The American Journal of Clinical Nutrition has found that over 14% of our daily energy here in America is coming from sugar. Not carbohydrates, but straight up sugar. That's pretty darn severe. So in this video, not only do I want to give you the breakdown of what happens with the sugar withdrawal. I want to help you understand what you can do to help expedite the detoxification process from sugar. Because although some people will tell you that you can't detox from sugar, the fact is, your body has a natural detoxification process when it comes down to coming off of sugar.
But before I do that, I have to give you an understanding of what's actually happening in the body. Because most people think sugar's just bad because it's a carbohydrate. No. Carbohydrates aren't bad. This is way beyond that. You see, we have a specific area of our brain. It's called the nucleus accumbens. This nucleus accumbens actually receives the sugar and produces dopamine. Have you ever heard of dopamine before? What dopamine is is the neurotransmitter that is related to our pleasure and our reward senses. So when someone compliments you or when you do something that feels good, you have a surge of dopamine. It helps you feel like you've accomplished something. Now, on that same note, it's the same kind of thing that happens when you do a recreational drug. For instance a drug that's going to trigger your dopamine receptors is going to make you feel really good. It's going to make you feel very elated and energetic. And that's exactly why you get addicted to it because you get addicted to that feeling.
But believe it or not, sugar acts on the exact same portion of the brain and has the same dopaminergic response as a lot of different various drugs do. You see, what it does is it ends up down regulating that portion of your brain. So it down regulates dopamine production. So you know how if you were to drink say alcohol. And you were to get accustomed to it. You would need more and more and more in order to ultimately have the same desired outcome. The same thing happens with sugar. A lot of times we just don't realize it. We hear about blood sugar rises and falls, but what really matters is how it's affecting our brain, how it's affecting how we feel. So when we have a down regulation of dopamine, it means that we need a lot more to get the same feel good effect that we get from sugar that we subconsciously feel. So what it does is it actually increases the amount of D1 receptors, dopamine one receptors and decreases the amount of dopamine two receptors.
So what this means is the brain actually changes. The genetic structure of the mid-brain changes to allow more sugar, to allow more potential dopamine. But the D2 receptors make it so that we actually don't produce more dopamine. So our brain changes to accept more, but produce less. And also decreases dopamine transporters. These dopamine transporters pick up dopamine that hasn't been used and recycle it back to the mid-brain in order to be used again, so that we're never wasting dopamine. The best analogy that I can give you is like recycling. It's recycling dopamine. But in this case, the recycling man doesn't come and pick up the garbage. So it's like you recycle all these boxes, you recycle all this plastic, you put it in the bin, you put it on the side of the street, and then the garbage man never comes and picks up your recycling. So it just builds and builds and builds and builds. You're not actually having the recycling of the dopamine that you would ordinarily want.
So we have to understand how can we combat sugar withdrawal knowing this?
References:
1) This is what happens to your body when you give up sugar. (2015, March 3). Retrieved from https://www.independent.co.uk/life-style/food-and-drink/features/what-happens-to-your-body-when-you-give-up-sugar-10081689.html
2) How To Combat The Symptoms Of Sugar Withdrawal. (2017, July 24). Retrieved from https://www.positivehealthwellness.com/diet-nutrition/combat-symptoms-sugar-withdrawal/
3) Rada P , et al. (n.d.). Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15987666
4) Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
5) Miranda MI , et al. (n.d.). The role of dopamine D2 receptors in the nucleus accumbens during taste-aversive learning and memory extinction after long-term sugar consumption. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28716589
#Quit #Sugar #Sugar #Carb #Withdrawals #Beat #Sugar #Addiction
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I’m feeling severe anxiety, sadness, depression, confusion! Mind is racing with the craziest thoughts that come out of nowhere. I am also experiencing painful brain zaps! ⚡️ 🧠 😣 I’m currently doing keto and the withdrawals are no joke! 😕👎🏼
以下是影片 《How to Quit Sugar | Sugar & Carb Withdrawals: How to Beat Sugar Addiction》by Thomas DeLauer 的中文重點摘要：
🍭 如何戒糖與克服碳水化合物戒斷症狀：
1⃣ 糖癮與戒斷的根本問題
👌👌精製糖與碳水化合物會刺激多巴胺，使人產生成癮感。
當你停止攝取時，大腦會經歷多巴胺下降期，造成疲倦、焦慮、情緒不穩、頭痛等症狀。
2⃣ 戒糖的關鍵策略
逐步減糖：不要突然完全戒掉，會導致戒斷症狀更嚴重。建議先從減少添加糖開始。
😊😊補充電解質：如鎂、鉀、鈉，有助於平衡體液、穩定神經系統，緩解戒斷的不適。
❤❤攝取高品質脂肪與蛋白質：如橄欖油、酪梨、蛋、魚，讓血糖穩定，減少對糖的渴望。
💕💕增加膳食纖維攝取：幫助延緩糖分吸收，降低血糖波動。
3⃣ 如何平穩血糖
避免高升糖指數（GI）的食物，如白麵包、果汁。
可改吃低GI食物，如奇亞籽、堅果、蔬菜，減少血糖波動與飢餓感。
4⃣ 行為與心理對策
建立新習慣：如喝無糖茶、水代替含糖飲料。
補足睡眠與壓力管理：睡眠不足與壓力會增加糖的渴望。
設定短期目標：例如挑戰「無糖7天」，逐步養成低糖生活方式。
oh boy… these comments do not bode well, but im still gonna do it
So you suggest eating fiber which makes no sense but you don't say what kind of fiber or what to eat so most people are going to eat grains and breads and apples. Which all spike your blood sugar.
I am nearly 4 weeks without sugar. It's hell 😂 first week was fine, then 2nd week i collapsed emotionally and now fatigue comes in waves. I can feel okay one day and nearly passing out the next. Absurd. I hope it will pass. I have been eating surag sinc I can remember (so 30 years) and this is the longest time without. I am extremely hungry, and food runs through me 😅 but I'm sure body will adapt and it will be worth it, but it is definitely hell.
I threw up three times after 24hrs and lost 5lbs
I’m having heart pounding/panic attacks from just cutting back. 😢
I'm dying. Day 1. Diarrhea 😢
I feel so sad . It been 5 days. I can’t do this time. I quit other things that were hard to quit. I feel lost. I lost 20 pounds already. 🙁
Great video, I’m going through it right now
I stop taking sugar and most carbs … after 3 days I feel high 😂and so energetic
Sugar withdrawal is the worst drug withdrawal fact
Going through a sugar hangover right now. I’m at the cusp of becoming prediabetic. I’m in hell lol
That is me before I found AA😅
It caught a typically healthy guy off guard. Trust me, you’re not alone & kratom helps!
I'm 28 years old with prediabetes I'm learning how to cut sugar outta my diet
Don't understand how people get energy from fasting. Ive done it for long and I'm still getting dizzy after 16 hours.
Super fatigued
I’m on day four and I can’t get out of bed, I’m that tired.
I started intermittent fasting and carnivore on January 24, 2024….today, February 2, 2024….has been the worst. I’m sipping electrolytes. I had 3 pieces of bacon and 2 eggs for breakfast. Dizzy. Nausea. I choked down a hamburger patty….6 ounce….that made everything worse. I had no idea it would be this bad.
I’ve been off sugar a month and the first week was difficult but then it got a lot better. Now, it’s suddenly killing me! What the heck?? 😩 zero carbs, zero starches, zero sugars. Are these die off symptoms?
I’m on day 4 and my head is pounding…. Feel nauseous too. I hope this goes away soon 😖😖😖