1 00:00:00,080 --> 00:00:02,720 Speaker 1: I heard the craziest statistic about sugar recently and I 2 00:00:02,880 --> 00:00:08,799 Speaker 1: was shocked. Said, an average American person has seventeen added 3 00:00:08,840 --> 00:00:12,799 Speaker 1: teaspoons of sugar every single day, So that adds up 4 00:00:12,840 --> 00:00:15,720 Speaker 1: to about sixty pounds of added sugar every year. There 5 00:00:15,840 --> 00:00:18,599 Speaker 1: is six ten pound bowling balls. Do you know how 6 00:00:18,640 --> 00:00:21,240 Speaker 1: heavy a ten pound bowling ball is? That is six 7 00:00:21,320 --> 00:00:25,239 Speaker 1: of them that you are consuming in sugar. I'm Radi 8 00:00:25,400 --> 00:00:28,200 Speaker 1: Wukiah and on my podcast A Really Good Cry, we 9 00:00:28,240 --> 00:00:32,279 Speaker 1: embrace the messy and the beautiful, providing a space for raw, 10 00:00:32,360 --> 00:00:36,520 Speaker 1: unfiltered conversations that celebrate vulnerability and allow you to tune 11 00:00:36,560 --> 00:00:40,720 Speaker 1: in to learn, connect and find comfort together. Hey everyone, 12 00:00:40,760 --> 00:00:42,720 Speaker 1: and welcome back to this week's episode of A Really 13 00:00:42,760 --> 00:00:45,199 Speaker 1: Good Cry. If you're new here, thank you so much 14 00:00:45,240 --> 00:00:47,960 Speaker 1: for joining this community. I'm so happy you're here. And 15 00:00:48,000 --> 00:00:51,560 Speaker 1: if you're listening for the second, third, fourth, tenth, thirteenth, 16 00:00:51,880 --> 00:00:54,680 Speaker 1: one hundredth time, not that there are one hundred episodes yet, 17 00:00:54,680 --> 00:00:57,840 Speaker 1: but if you have been a consistent listener that has 18 00:00:58,280 --> 00:01:01,800 Speaker 1: committed and that has supported me through this, through all 19 00:01:01,800 --> 00:01:04,840 Speaker 1: the bad quality episodes, through all the chops and changes, 20 00:01:05,319 --> 00:01:08,440 Speaker 1: thank you so much. I appreciate it. So deeply, and 21 00:01:08,480 --> 00:01:11,960 Speaker 1: you guys are helping me to learn more, research more, 22 00:01:12,360 --> 00:01:14,880 Speaker 1: and understand myself so much better. So just want to 23 00:01:14,880 --> 00:01:16,440 Speaker 1: shout out and say thank you so much for that. 24 00:01:17,000 --> 00:01:18,920 Speaker 1: Now this week, I really want to talk about something 25 00:01:19,280 --> 00:01:22,200 Speaker 1: that has ruled my life for far too long, and 26 00:01:22,280 --> 00:01:24,640 Speaker 1: I feel like from all the conversations I've been having 27 00:01:24,680 --> 00:01:27,080 Speaker 1: with friends they could relate to this, and so I'm 28 00:01:27,120 --> 00:01:29,319 Speaker 1: sure you can too. I want to touch on a 29 00:01:29,360 --> 00:01:34,120 Speaker 1: topic called cravings. I feel like I have been a 30 00:01:34,200 --> 00:01:37,600 Speaker 1: victim to my cravings for far too long. For most 31 00:01:37,640 --> 00:01:40,520 Speaker 1: of my life, food has controlled me, rather than me 32 00:01:40,600 --> 00:01:44,440 Speaker 1: having control over the food, and it became my normality, 33 00:01:44,880 --> 00:01:47,640 Speaker 1: and to be honest, it was an emotional crutch for me. 34 00:01:48,200 --> 00:01:50,240 Speaker 1: It was a place of joy, a place of sadness. 35 00:01:50,280 --> 00:01:54,920 Speaker 1: Food really has been my go to for every single emotion. 36 00:01:55,440 --> 00:01:58,720 Speaker 1: But you know what, before Christmas, before I left La 37 00:01:58,840 --> 00:02:02,280 Speaker 1: for home to go home and celebrate Christmas with my family, 38 00:02:02,800 --> 00:02:05,840 Speaker 1: I decided to try and go on sugar detoks and 39 00:02:06,000 --> 00:02:08,639 Speaker 1: I thought I would last a week, but I celebrated 40 00:02:08,760 --> 00:02:11,600 Speaker 1: one month, one month of no sugar, which, by the way, 41 00:02:11,680 --> 00:02:15,760 Speaker 1: seemed absolutely impossible to me. You know, so many of 42 00:02:15,760 --> 00:02:17,280 Speaker 1: my friends when I told them I was doing it. 43 00:02:17,320 --> 00:02:20,000 Speaker 1: They're like, but you're so healthy, you know, you probably 44 00:02:20,000 --> 00:02:22,680 Speaker 1: don't even have that much sugar. You eat so many vegetables, 45 00:02:22,760 --> 00:02:24,799 Speaker 1: And I was like, yeah, I do eat vegetables, and 46 00:02:24,880 --> 00:02:27,040 Speaker 1: yeah I do cook meals at home, and I am healthy. 47 00:02:27,120 --> 00:02:30,840 Speaker 1: But at the same time, I was used to having 48 00:02:31,280 --> 00:02:34,320 Speaker 1: some sort of sugar at every single meal, and that's actually, 49 00:02:34,400 --> 00:02:36,520 Speaker 1: even if it may be less than other people, it's 50 00:02:36,560 --> 00:02:39,760 Speaker 1: actually just a sign to me that sugar is controlling me, 51 00:02:39,800 --> 00:02:41,720 Speaker 1: and I don't have control of that desire, and I 52 00:02:41,760 --> 00:02:44,520 Speaker 1: don't like that feeling. I spent a lot of my 53 00:02:44,560 --> 00:02:47,720 Speaker 1: life controlling the things that you get addicted to. So 54 00:02:47,760 --> 00:02:49,960 Speaker 1: I didn't smoke in my life, I didn't drink, I 55 00:02:49,960 --> 00:02:52,400 Speaker 1: didn't do weed. I really stayed away from the things 56 00:02:52,440 --> 00:02:55,400 Speaker 1: that I felt were able to control me or take 57 00:02:55,400 --> 00:02:59,200 Speaker 1: control of my body or my mind. And only recently 58 00:03:00,240 --> 00:03:03,040 Speaker 1: in noticing that sugar has the same effect on our 59 00:03:03,080 --> 00:03:08,119 Speaker 1: body as alcohol and drugs, and so unfortunately what we 60 00:03:08,160 --> 00:03:11,640 Speaker 1: see is normality, which is having sugar in our cereals, 61 00:03:11,919 --> 00:03:16,560 Speaker 1: in our drinks, in our milks, sometimes in our cookies, 62 00:03:16,639 --> 00:03:20,240 Speaker 1: in our breads, like every single thing. Eighty percent of 63 00:03:20,240 --> 00:03:23,720 Speaker 1: what we probably eat, especially in America, has sugar in it, 64 00:03:23,760 --> 00:03:26,400 Speaker 1: so it becomes our normality. But one thing is for sure, 65 00:03:26,520 --> 00:03:28,640 Speaker 1: just because something is normal does not mean it is 66 00:03:28,680 --> 00:03:32,440 Speaker 1: the right thing. And it confuses us because it's legal. 67 00:03:32,680 --> 00:03:37,440 Speaker 1: Sugar in food items is legal. Certain drugs are not legal, 68 00:03:37,480 --> 00:03:40,560 Speaker 1: But unfortunately sugar has pretty much the same effect as them. 69 00:03:40,960 --> 00:03:43,120 Speaker 1: From our head to our toe, whether it's our mind, 70 00:03:43,160 --> 00:03:46,720 Speaker 1: whether it's our organs, whether it's our anxiety levels, whether 71 00:03:46,800 --> 00:03:50,600 Speaker 1: it's our energy levels, our mood, nemely, any health condition 72 00:03:50,680 --> 00:03:53,640 Speaker 1: or any mental health issue, and I guarantee you it 73 00:03:53,680 --> 00:03:56,080 Speaker 1: can trace back to sugar. And the reason I ended 74 00:03:56,120 --> 00:03:57,560 Speaker 1: up doing it was because I had friends that were 75 00:03:57,600 --> 00:04:00,840 Speaker 1: visiting from Canada. Wonderful friends that were visiting from Canada. 76 00:04:00,960 --> 00:04:02,560 Speaker 1: We all went out for dinner at one of my 77 00:04:02,560 --> 00:04:06,720 Speaker 1: favorite places called Pure Beater. They do the most delicious 78 00:04:06,880 --> 00:04:09,520 Speaker 1: vegan terrama suit. Oh my goodness, it is so good. 79 00:04:09,840 --> 00:04:11,320 Speaker 1: So we all go out to eat and it gets 80 00:04:11,320 --> 00:04:14,280 Speaker 1: to dessert, and I'm like, obviously we're getting desert because 81 00:04:14,280 --> 00:04:17,440 Speaker 1: in my mind, going out with friends and having dessert 82 00:04:17,600 --> 00:04:20,720 Speaker 1: is like the best combination. There is no going out 83 00:04:20,760 --> 00:04:23,159 Speaker 1: with friends and not having dessert like that does not 84 00:04:23,240 --> 00:04:25,880 Speaker 1: make any sense to me. In my mind, a celebration 85 00:04:26,120 --> 00:04:29,080 Speaker 1: of being together means you eat sweet things together. And 86 00:04:29,160 --> 00:04:31,440 Speaker 1: so it got to dessert and he said, you know, 87 00:04:31,600 --> 00:04:32,840 Speaker 1: one of my friends said, you know, I'm not going 88 00:04:32,880 --> 00:04:34,720 Speaker 1: to have any dessert because I'm on a sugar detox. 89 00:04:34,760 --> 00:04:37,600 Speaker 1: And I was like, okay, but you're on holiday. Is 90 00:04:37,680 --> 00:04:40,440 Speaker 1: that is this not exempt from your sugar detox? And 91 00:04:40,480 --> 00:04:42,240 Speaker 1: he said no, I really don't feel like having it. 92 00:04:42,279 --> 00:04:43,760 Speaker 1: I don't want to break it. And I was like, 93 00:04:43,880 --> 00:04:47,000 Speaker 1: this guy must be joking, because in my mind, I 94 00:04:47,040 --> 00:04:49,400 Speaker 1: thought he's playing it up for us right now and 95 00:04:49,400 --> 00:04:50,800 Speaker 1: then when he goes home, he's gonna have a big 96 00:04:50,880 --> 00:04:53,800 Speaker 1: chocolate bar. Because honestly, in my mind, I couldn't imagine 97 00:04:54,000 --> 00:04:56,120 Speaker 1: in what world you wouldn't want to eat a dessert 98 00:04:56,200 --> 00:04:58,839 Speaker 1: with your friends and would want to skip a sweet 99 00:04:58,880 --> 00:05:01,040 Speaker 1: treat when you're on holiday, becau, there's this vacation mode 100 00:05:01,040 --> 00:05:02,839 Speaker 1: like you want to eat all the good things. But 101 00:05:02,960 --> 00:05:05,599 Speaker 1: he stuck with it. He didn't have it, and he 102 00:05:05,680 --> 00:05:08,000 Speaker 1: explained to me all the benefits that he was feeling. 103 00:05:08,040 --> 00:05:10,080 Speaker 1: So I was like, you know what, I started reflecting 104 00:05:10,120 --> 00:05:13,440 Speaker 1: back on my life and I said, since tour, which 105 00:05:13,520 --> 00:05:16,160 Speaker 1: was a year, which was the beginning of last year. 106 00:05:17,080 --> 00:05:19,560 Speaker 1: My stress levels were quite high during that time. My 107 00:05:19,640 --> 00:05:22,160 Speaker 1: courset levels definitely felt like they were high, and I 108 00:05:22,320 --> 00:05:26,160 Speaker 1: was craving so many sweet things. I think for energy 109 00:05:26,480 --> 00:05:28,559 Speaker 1: to ease my anxiety. Well, I thought it was easing 110 00:05:28,560 --> 00:05:31,120 Speaker 1: my anxiety and just for comfort. You know, when you're 111 00:05:31,120 --> 00:05:33,080 Speaker 1: traveling and you're all over the place and all you 112 00:05:33,120 --> 00:05:36,120 Speaker 1: want is something that feels good, like that feels really 113 00:05:36,120 --> 00:05:39,400 Speaker 1: good to you, and chocolate and sweet things was my comfort. 114 00:05:39,839 --> 00:05:42,480 Speaker 1: I honestly started having an extreme amount where I couldn't 115 00:05:42,520 --> 00:05:45,480 Speaker 1: imagine having a meal without having something sweet after. And 116 00:05:45,520 --> 00:05:47,680 Speaker 1: so when I thought about that, I was like, oh wow, 117 00:05:47,720 --> 00:05:49,840 Speaker 1: I really am being controlled by this and I have 118 00:05:50,000 --> 00:05:53,360 Speaker 1: zero control over my desire to eat these sweet things. 119 00:05:53,720 --> 00:05:55,159 Speaker 1: So I said, you know what, I'm going to try it. 120 00:05:55,200 --> 00:05:57,000 Speaker 1: And by the way, this was maybe the like one 121 00:05:57,080 --> 00:05:59,320 Speaker 1: hundredth time I've tried to do with sugar detoks, and 122 00:05:59,600 --> 00:06:02,000 Speaker 1: I usual, you fail on day one because I would 123 00:06:02,000 --> 00:06:04,839 Speaker 1: get headaches and I would feel low energy. So I'd 124 00:06:04,839 --> 00:06:06,200 Speaker 1: be like, I'll just have a little bit and I'll 125 00:06:06,240 --> 00:06:07,840 Speaker 1: just cut it down. I don't have to take it 126 00:06:07,880 --> 00:06:10,440 Speaker 1: out completely. This was the first time I was like 127 00:06:10,480 --> 00:06:12,279 Speaker 1: it has to be done, because I don't like the 128 00:06:12,279 --> 00:06:15,000 Speaker 1: feeling of being controlled. When you get to a point 129 00:06:15,000 --> 00:06:16,880 Speaker 1: where you know you don't want something but you have 130 00:06:17,000 --> 00:06:18,800 Speaker 1: it anyway, When you know it's not good for you, 131 00:06:18,839 --> 00:06:21,440 Speaker 1: but you have it anyway, that's when you know you 132 00:06:21,520 --> 00:06:24,560 Speaker 1: are going towards addiction. And I was like, mmmm, that's 133 00:06:24,560 --> 00:06:27,880 Speaker 1: not happening for me. So Day one came, and what 134 00:06:27,960 --> 00:06:30,680 Speaker 1: I did to start off with was I prepared myself 135 00:06:30,760 --> 00:06:33,120 Speaker 1: and think that's what's really important. I'm going to go 136 00:06:33,120 --> 00:06:35,480 Speaker 1: into this actually a little bit later on. I really 137 00:06:35,520 --> 00:06:37,440 Speaker 1: want to share all the tips. That's what this episode 138 00:06:37,480 --> 00:06:38,840 Speaker 1: is going to be about. I'm going to share with 139 00:06:38,920 --> 00:06:42,320 Speaker 1: you how I managed to do thirty days without having 140 00:06:42,360 --> 00:06:44,240 Speaker 1: any sugar. And by the way, after this thirty days, 141 00:06:44,240 --> 00:06:46,280 Speaker 1: I did go back home for Christmas, and I did 142 00:06:46,320 --> 00:06:48,880 Speaker 1: have some sweet things, but definitely in moderation, and I 143 00:06:49,000 --> 00:06:52,839 Speaker 1: wasn't like throwing myself back into it. Sweet things tasted 144 00:06:52,880 --> 00:06:56,080 Speaker 1: way sweeter than they used to, and small amounts wild 145 00:06:56,080 --> 00:07:00,120 Speaker 1: satisfy me. I'm now back from Christmas holidays, obviously, and 146 00:07:00,160 --> 00:07:01,960 Speaker 1: I've gone back to having no sugar. I'm on like 147 00:07:02,040 --> 00:07:04,960 Speaker 1: day four, but it's way easier this time. And because 148 00:07:05,000 --> 00:07:07,680 Speaker 1: I know how amazing the benefits are and what I 149 00:07:07,760 --> 00:07:09,920 Speaker 1: was feeling after it, it's a no brainer for me. 150 00:07:10,080 --> 00:07:11,720 Speaker 1: I know that's not what I want to go back to. 151 00:07:12,240 --> 00:07:13,920 Speaker 1: So before I get into how you're going to do this, 152 00:07:14,000 --> 00:07:17,480 Speaker 1: I'm going to share some of the juicy, amazing benefits 153 00:07:17,480 --> 00:07:19,920 Speaker 1: of it so you want to stick with it, Like, 154 00:07:20,200 --> 00:07:21,680 Speaker 1: let me tell you what you can get from it 155 00:07:21,760 --> 00:07:23,760 Speaker 1: before I tell you the process of how to get there. 156 00:07:24,520 --> 00:07:28,080 Speaker 1: Number one, I was getting all these tiny, tiny spots 157 00:07:28,120 --> 00:07:31,080 Speaker 1: all over my forehead and all over my face here 158 00:07:31,920 --> 00:07:33,840 Speaker 1: and I was like, what is this? What is happening. 159 00:07:33,880 --> 00:07:36,680 Speaker 1: I've never had skin like this. I'm not eating anything different, 160 00:07:36,720 --> 00:07:38,920 Speaker 1: what is happening? And at first I thought it was 161 00:07:38,960 --> 00:07:42,040 Speaker 1: hormonal shifts, which, by the way, sugar will do that 162 00:07:42,120 --> 00:07:44,400 Speaker 1: to you. Like I said, sugar affects every part of 163 00:07:44,400 --> 00:07:46,559 Speaker 1: your body, and one of the key areas, especially for women, 164 00:07:46,640 --> 00:07:48,840 Speaker 1: is hormones. And at first I was like, maybe it's that, 165 00:07:49,160 --> 00:07:51,480 Speaker 1: But then I had my levels checked and everything was fine. 166 00:07:52,080 --> 00:07:55,120 Speaker 1: And let me tell you, three days, three days into 167 00:07:55,160 --> 00:07:59,000 Speaker 1: my sugar detox, my entire skin cleared up. My skin 168 00:07:59,080 --> 00:08:02,400 Speaker 1: was glowing like my body had done a complete shift, 169 00:08:02,640 --> 00:08:05,040 Speaker 1: not only that I stopped craving other things. It was 170 00:08:05,120 --> 00:08:08,240 Speaker 1: like my whole palette became neutral again. In hindsight, I 171 00:08:08,280 --> 00:08:09,960 Speaker 1: noticed that when I was craving lots of sugar, I 172 00:08:10,000 --> 00:08:13,520 Speaker 1: was also craving lots of like intensely sweet things, intensely 173 00:08:13,520 --> 00:08:17,360 Speaker 1: sour things, intensely chili things. I just wanted things at 174 00:08:17,360 --> 00:08:20,080 Speaker 1: the extremes, And as soon as I cut sugar out, 175 00:08:20,120 --> 00:08:23,200 Speaker 1: it almost rebalanced my taste buds where I wasn't craving 176 00:08:23,240 --> 00:08:26,000 Speaker 1: all those extremes. I just wanted a balanced meal, and 177 00:08:26,040 --> 00:08:28,400 Speaker 1: I didn't realize that that's what sugar was doing to 178 00:08:28,440 --> 00:08:30,560 Speaker 1: my body. On top of that, I was feeling way 179 00:08:30,640 --> 00:08:33,240 Speaker 1: less scruggy, I had way more energy, I didn't have 180 00:08:33,320 --> 00:08:36,840 Speaker 1: those afternoon slumps that I was having every single day, 181 00:08:37,360 --> 00:08:40,400 Speaker 1: And my skin just got better and better, and I 182 00:08:40,480 --> 00:08:44,040 Speaker 1: was shocked. I couldn't believe how clear my skin looked 183 00:08:44,200 --> 00:08:47,440 Speaker 1: and how glowy and bright my skin looked without having sugar, 184 00:08:47,520 --> 00:08:50,880 Speaker 1: Like what a difference it made. Sugar literally dulled my 185 00:08:51,120 --> 00:08:54,520 Speaker 1: entire being from the inside out. So now I'm convinced 186 00:08:54,559 --> 00:08:56,520 Speaker 1: that he actually didn't go home and have a chocolate bar, 187 00:08:56,920 --> 00:08:59,880 Speaker 1: and he actually did not want to have that sweet thing. 188 00:09:00,160 --> 00:09:01,920 Speaker 1: And I only realized that after doing a month of 189 00:09:01,960 --> 00:09:04,360 Speaker 1: it and thinking, wow, I really don't want to eat 190 00:09:04,360 --> 00:09:06,480 Speaker 1: this sweet thing every I actually plan to do a week, 191 00:09:06,679 --> 00:09:08,120 Speaker 1: and then I end up doing another week and then 192 00:09:08,120 --> 00:09:09,760 Speaker 1: another week, and then I was like, there is no 193 00:09:09,800 --> 00:09:12,559 Speaker 1: reason for me to stop this. So all that to sayosive, 194 00:09:12,559 --> 00:09:15,120 Speaker 1: if it's possible for me, it is possible for you too, 195 00:09:15,480 --> 00:09:17,000 Speaker 1: And I'm going to tell you exactly how you're going 196 00:09:17,080 --> 00:09:18,880 Speaker 1: to do it. The one thing I will start with 197 00:09:19,240 --> 00:09:21,480 Speaker 1: it's something that I mentioned on my episode about getting 198 00:09:21,520 --> 00:09:24,320 Speaker 1: back on track, But do not wait to feel different 199 00:09:24,360 --> 00:09:26,520 Speaker 1: before you make a change in your life. I think 200 00:09:26,559 --> 00:09:29,080 Speaker 1: that's a big mistake that we make. We wait to 201 00:09:29,240 --> 00:09:32,040 Speaker 1: feel the certain way to take action, when actually what 202 00:09:32,040 --> 00:09:34,480 Speaker 1: we have to do is take the action to feel 203 00:09:34,520 --> 00:09:38,000 Speaker 1: the change. That then fuels are sticking on that new 204 00:09:38,080 --> 00:09:41,520 Speaker 1: pattern that we've got. And so don't wait till something happens, 205 00:09:41,600 --> 00:09:43,560 Speaker 1: or don't wait till your stress is over, and don't 206 00:09:43,559 --> 00:09:45,880 Speaker 1: wait till whatever it is you're waiting for to make 207 00:09:45,920 --> 00:09:49,920 Speaker 1: this change. Make the change, feel the difference, and then 208 00:09:49,960 --> 00:09:52,079 Speaker 1: it will fuel you staying on that pattern. Do not 209 00:09:52,200 --> 00:09:54,960 Speaker 1: wait to feel before you do. All you have to 210 00:09:54,960 --> 00:09:56,640 Speaker 1: do is make it to day one. And as soon 211 00:09:56,679 --> 00:09:59,320 Speaker 1: as you know and you feel accomplished that you have 212 00:09:59,440 --> 00:10:02,120 Speaker 1: made it through day one, day two, day three, day four, 213 00:10:02,200 --> 00:10:05,360 Speaker 1: day five, day seven, it all becomes so much easier. 214 00:10:05,400 --> 00:10:07,400 Speaker 1: All you have to do is make it through day one. 215 00:10:07,920 --> 00:10:10,640 Speaker 1: I heard the craziest statistic about sugar recently, and I 216 00:10:10,800 --> 00:10:16,680 Speaker 1: was shocked. Said, an average American person has seventeen added 217 00:10:16,720 --> 00:10:21,680 Speaker 1: teaspoons of sugar every single day. Seventeen teaspoons of sugar 218 00:10:21,840 --> 00:10:26,680 Speaker 1: every single day. In an average American adults diet more 219 00:10:26,720 --> 00:10:29,480 Speaker 1: than three times the recommended daily amount. And by the way, 220 00:10:29,480 --> 00:10:32,040 Speaker 1: there's not a recommended daily amount, because a recommended daily 221 00:10:32,080 --> 00:10:34,720 Speaker 1: amount means something that you should be having for your health. 222 00:10:35,200 --> 00:10:38,920 Speaker 1: But actually this is the recommended limit because sugar actually 223 00:10:38,960 --> 00:10:41,960 Speaker 1: has zero benefit, it has no nutrient value, it actually 224 00:10:42,000 --> 00:10:45,040 Speaker 1: does nothing for you. So there's no recommended amount that 225 00:10:45,040 --> 00:10:47,680 Speaker 1: you should be having. It is an extreme limit that 226 00:10:47,760 --> 00:10:51,320 Speaker 1: you should not be going above. And American, an average 227 00:10:51,320 --> 00:10:54,680 Speaker 1: American is having three times more than the limit that 228 00:10:54,840 --> 00:10:58,080 Speaker 1: is set by the government. And so an average American 229 00:10:58,120 --> 00:11:01,720 Speaker 1: person is having three times that limit. So that adds 230 00:11:01,800 --> 00:11:04,600 Speaker 1: up to about sixty pounds of added sugar every year, 231 00:11:05,160 --> 00:11:08,040 Speaker 1: there is six ten pound bowling balls. Do you know 232 00:11:08,040 --> 00:11:10,440 Speaker 1: how heavy a ten pound bowling ball is? That is 233 00:11:10,520 --> 00:11:14,480 Speaker 1: six of them that you are consuming in sugar. I've 234 00:11:14,480 --> 00:11:17,440 Speaker 1: been seeing so much informationately about the toxicity of sugar, 235 00:11:17,960 --> 00:11:20,280 Speaker 1: especially when it comes to brain health, especially when it 236 00:11:20,280 --> 00:11:24,600 Speaker 1: comes to deterioration of the brain, especially when it comes 237 00:11:24,600 --> 00:11:28,480 Speaker 1: to anxiety, when it comes to female hormones. The amount 238 00:11:28,520 --> 00:11:30,760 Speaker 1: of things that sugar impacts that we're not aware of 239 00:11:31,000 --> 00:11:33,679 Speaker 1: is actually quite scary. And so let's get you off it, 240 00:11:33,760 --> 00:11:35,680 Speaker 1: shall we, Or at least let's get you to a 241 00:11:35,720 --> 00:11:38,520 Speaker 1: point where you're having minimal amounts and that it's not 242 00:11:38,559 --> 00:11:41,320 Speaker 1: in control of you. The first step to giving up 243 00:11:41,360 --> 00:11:45,280 Speaker 1: sugar is planning. So the first thing I did when 244 00:11:45,280 --> 00:11:46,880 Speaker 1: I decided I was going to be on day one 245 00:11:46,920 --> 00:11:49,160 Speaker 1: of no sugar, the first thing I did was planned. 246 00:11:49,160 --> 00:11:51,400 Speaker 1: Because when you're in day one, you think you're going 247 00:11:51,480 --> 00:11:53,679 Speaker 1: to be amazing. You think I'm never going to get 248 00:11:53,679 --> 00:11:56,320 Speaker 1: craving for sugar. No, as soon as I make the 249 00:11:56,360 --> 00:11:59,280 Speaker 1: decision to give up sugar, that's it. I'm going to 250 00:11:59,280 --> 00:12:01,760 Speaker 1: be superhuman and I will not even crave it, not once. 251 00:12:02,200 --> 00:12:05,000 Speaker 1: I'm not going to find it difficult because you're on 252 00:12:05,080 --> 00:12:07,520 Speaker 1: that hype, you're excited about it. The problem is you 253 00:12:07,559 --> 00:12:10,440 Speaker 1: get to mid day of day one and you're ready 254 00:12:10,480 --> 00:12:12,240 Speaker 1: to break. And so what you have to do is 255 00:12:12,280 --> 00:12:15,680 Speaker 1: you need a plan. My plan was stewed fruit. It 256 00:12:15,800 --> 00:12:18,920 Speaker 1: was absolutely delicious of taken apple, put into a pan 257 00:12:18,960 --> 00:12:22,000 Speaker 1: a little bit of water, and just cook the fruit down. 258 00:12:22,160 --> 00:12:24,560 Speaker 1: It would be plums, it would be apples, it could 259 00:12:24,559 --> 00:12:28,160 Speaker 1: be pears, whatever fruit you fancy. Put that in, let 260 00:12:28,200 --> 00:12:31,080 Speaker 1: it get really caramelized in juicy, and then I'd have 261 00:12:31,120 --> 00:12:34,920 Speaker 1: that with no other sugar, yogurt and a sprinkle of 262 00:12:34,960 --> 00:12:37,880 Speaker 1: some nuts or some nut butter. And it was my 263 00:12:38,080 --> 00:12:39,840 Speaker 1: saving grace. But you have to have it ready in 264 00:12:39,840 --> 00:12:42,800 Speaker 1: the fridge. You can't leave it till that moment because 265 00:12:42,840 --> 00:12:45,079 Speaker 1: in that moment you will get weak. It's just how 266 00:12:45,080 --> 00:12:48,360 Speaker 1: our mind works, the path of least resistance. So make 267 00:12:48,400 --> 00:12:51,480 Speaker 1: sure that it's ready in your fridge, or the apples 268 00:12:51,480 --> 00:12:53,199 Speaker 1: are already cut, ready to be put in the pan. 269 00:12:53,280 --> 00:12:55,520 Speaker 1: So there's very short period of time where you are 270 00:12:55,559 --> 00:12:58,720 Speaker 1: without the sugar fix. For don't let the motivation at 271 00:12:58,760 --> 00:13:00,880 Speaker 1: the beginning for you, because it will it will make 272 00:13:00,920 --> 00:13:03,240 Speaker 1: you believe that you are not going to feel like 273 00:13:03,280 --> 00:13:06,720 Speaker 1: you want something, but don't buy into it. It's a trick. 274 00:13:07,280 --> 00:13:10,720 Speaker 1: It's a trick, and your body will try and get 275 00:13:10,720 --> 00:13:12,600 Speaker 1: you to have some because it is what it's used to. 276 00:13:13,000 --> 00:13:17,160 Speaker 1: But do not let yourself fail. Do not let yourself 277 00:13:17,160 --> 00:13:19,560 Speaker 1: fall for it. Your mine will trick you. But now 278 00:13:19,600 --> 00:13:23,080 Speaker 1: you know better. The motivation runs out, the stressful times come, 279 00:13:23,120 --> 00:13:26,520 Speaker 1: our hormones are shifting, we get our period. Lord knows 280 00:13:26,520 --> 00:13:28,679 Speaker 1: you need to be ready for those shugar cravings when 281 00:13:28,679 --> 00:13:30,959 Speaker 1: you get your periods. So now you know, a little 282 00:13:30,960 --> 00:13:34,800 Speaker 1: bit of some post fruit, no matter sugar, yogurt, a 283 00:13:34,800 --> 00:13:38,040 Speaker 1: little bit of nut buttter delish. The second thing I 284 00:13:38,040 --> 00:13:40,120 Speaker 1: did was make sure that I had alternatives in the 285 00:13:40,160 --> 00:13:42,920 Speaker 1: house because at the end of the day, they're there 286 00:13:42,960 --> 00:13:45,760 Speaker 1: for a reason. They're helpful, especially in the first few days. 287 00:13:45,760 --> 00:13:48,960 Speaker 1: So I had monk fruit. Now, monk fruit is a sweetener. 288 00:13:49,600 --> 00:13:52,360 Speaker 1: It comes from a tree. It doesn't spike your glucose levels, 289 00:13:52,400 --> 00:13:56,280 Speaker 1: but it's quite sweet to taste. And so whether it 290 00:13:56,320 --> 00:13:58,040 Speaker 1: was like there's a maple syrup that they do, that's 291 00:13:58,120 --> 00:14:00,640 Speaker 1: monk fruit. You can get munk fruit chocolate chips, you 292 00:14:00,679 --> 00:14:03,360 Speaker 1: can get monk fruit sugar. So if you do want 293 00:14:03,400 --> 00:14:06,800 Speaker 1: to still use things that mimic sugar at least have 294 00:14:06,880 --> 00:14:08,920 Speaker 1: the alternative so you don't go to the real thing. 295 00:14:09,160 --> 00:14:11,280 Speaker 1: But again, all these things have to be taken in moderation, 296 00:14:11,440 --> 00:14:13,240 Speaker 1: Like you can't have too many things with sweetness because 297 00:14:13,240 --> 00:14:16,080 Speaker 1: it upsets your gut too, and so really it's about balance. 298 00:14:16,120 --> 00:14:17,719 Speaker 1: So if you are going to use it, still use 299 00:14:17,720 --> 00:14:20,080 Speaker 1: it as if it is sugar, small amounts if you 300 00:14:20,160 --> 00:14:22,720 Speaker 1: really have to put it into certain things, but don't 301 00:14:22,720 --> 00:14:25,080 Speaker 1: rely on it. But I do recommend trying to stay 302 00:14:25,120 --> 00:14:27,160 Speaker 1: away from them and just sticking to fruit because fruit 303 00:14:27,200 --> 00:14:29,520 Speaker 1: is delicious and it has way more nutrients in it, 304 00:14:29,840 --> 00:14:31,960 Speaker 1: because then you go from being addicted to one thing 305 00:14:32,000 --> 00:14:34,640 Speaker 1: to being addicted to another, and so it's kind of 306 00:14:34,680 --> 00:14:37,120 Speaker 1: nice to just have a clean cut if possible. Now, 307 00:14:37,240 --> 00:14:39,040 Speaker 1: the other thing you have to be really careful about 308 00:14:39,120 --> 00:14:40,760 Speaker 1: is all the other things that have sugar in it 309 00:14:40,760 --> 00:14:43,600 Speaker 1: that you may not realize, so whether it is your cereals. 310 00:14:43,720 --> 00:14:46,160 Speaker 1: So what you really have to do is start checking 311 00:14:46,160 --> 00:14:48,200 Speaker 1: all your labels. It's a bit of a tedious process, 312 00:14:48,280 --> 00:14:51,040 Speaker 1: but it's so worth it. Check everything that you normally 313 00:14:51,040 --> 00:14:53,960 Speaker 1: have from morning to evening. I guarantee you'll find it 314 00:14:54,000 --> 00:14:56,600 Speaker 1: in something that you weren't even expecting it. In whether 315 00:14:56,640 --> 00:14:58,720 Speaker 1: it is your sauces, you'll ketch up, oh my gosh, 316 00:14:58,840 --> 00:15:02,680 Speaker 1: catch up in One tablespoon of ketchup is one tablespoon 317 00:15:02,720 --> 00:15:05,880 Speaker 1: of sugar. So make sure you're checking your labels from 318 00:15:06,560 --> 00:15:08,840 Speaker 1: the first thing you in the morning till the evening 319 00:15:09,320 --> 00:15:11,320 Speaker 1: and check how many grams of sugar it has. Ideally 320 00:15:11,320 --> 00:15:14,960 Speaker 1: take it out completely while you're on this and try 321 00:15:14,960 --> 00:15:17,440 Speaker 1: and find alternatives. There are lots of no idea sugar cereals, 322 00:15:17,960 --> 00:15:20,520 Speaker 1: and honestly, the more processed something is, the more likely 323 00:15:20,560 --> 00:15:21,960 Speaker 1: it is to have a lot more sugar in it. 324 00:15:22,240 --> 00:15:24,200 Speaker 1: If you're not quite ready for the sugar detoks, a 325 00:15:24,200 --> 00:15:27,200 Speaker 1: good way to understand how much sugar you are actually 326 00:15:27,200 --> 00:15:29,920 Speaker 1: having is to look through your diet and touch up 327 00:15:29,960 --> 00:15:33,280 Speaker 1: how much sugar you're actually having throughout the day, and 328 00:15:33,320 --> 00:15:35,440 Speaker 1: then you could try and reduce it instead of cutting 329 00:15:35,480 --> 00:15:39,040 Speaker 1: out completely. So let's say you're on thirty grams of sugar, 330 00:15:39,040 --> 00:15:41,000 Speaker 1: maybe you cut it down to fifteen and you notice 331 00:15:41,040 --> 00:15:42,640 Speaker 1: the areas that you can take it out, so you 332 00:15:42,680 --> 00:15:44,640 Speaker 1: don't have to necessarily go to the extreme of cutting 333 00:15:44,640 --> 00:15:46,400 Speaker 1: everything out if you're not ready for it, but you 334 00:15:46,440 --> 00:15:49,280 Speaker 1: could definitely decrease it in some way. As sad as 335 00:15:49,320 --> 00:15:51,840 Speaker 1: it is, you basically just have to assume that sugar 336 00:15:51,920 --> 00:15:55,800 Speaker 1: is in everything from cereals to milks, to protein powders 337 00:15:56,080 --> 00:15:59,400 Speaker 1: to chips, the drinks and snacks. You'll probably be quite 338 00:15:59,440 --> 00:16:02,160 Speaker 1: surprised when you do end up adding it up, and 339 00:16:02,280 --> 00:16:05,000 Speaker 1: when you end up looking at labels, it will creep 340 00:16:05,120 --> 00:16:07,680 Speaker 1: up in places that you weren't even expecting. Another part 341 00:16:07,680 --> 00:16:09,960 Speaker 1: of planning is thinking about all the scenarios that you 342 00:16:10,040 --> 00:16:12,560 Speaker 1: find it the most difficult to resist. So for me, 343 00:16:12,640 --> 00:16:15,160 Speaker 1: it was social situations like if I go to the cinema, 344 00:16:15,240 --> 00:16:17,800 Speaker 1: then I want to have something a sweet tree. If 345 00:16:17,840 --> 00:16:20,040 Speaker 1: it's a Friday night and I've got friends coming around, 346 00:16:20,120 --> 00:16:23,280 Speaker 1: let's order some dessert. If I'm feeling sad, let's order 347 00:16:23,320 --> 00:16:26,480 Speaker 1: some dessert. So figure out the situations. Mine were mainly 348 00:16:26,520 --> 00:16:30,280 Speaker 1: social situations that I found it difficult to restrain. So 349 00:16:30,400 --> 00:16:32,120 Speaker 1: when I ended up going to the cinema, I ended 350 00:16:32,200 --> 00:16:35,720 Speaker 1: up actually having my vegan protein powder, which is chocolate flavor. 351 00:16:36,480 --> 00:16:39,320 Speaker 1: It doesn't have actual sugar in it, and I made 352 00:16:39,360 --> 00:16:41,040 Speaker 1: it into a hot chocolate. So I took my hot 353 00:16:41,120 --> 00:16:43,160 Speaker 1: chocolate with me to the cinema, and honestly, it was 354 00:16:43,200 --> 00:16:45,840 Speaker 1: so satisfying and I actually didn't want anything else. But 355 00:16:45,920 --> 00:16:48,080 Speaker 1: because I planned it beforehand and I knew in my 356 00:16:48,080 --> 00:16:50,480 Speaker 1: mind I was doing that, it made it much easier. 357 00:16:50,960 --> 00:16:53,400 Speaker 1: Next up, this was probably the biggest thing that helped 358 00:16:53,440 --> 00:16:56,640 Speaker 1: me curb my sugar cravings, and it was increasing my protein. 359 00:16:57,120 --> 00:16:59,080 Speaker 1: And I never actually thought I would link the two, 360 00:16:59,200 --> 00:17:01,600 Speaker 1: but it made it huge difference because I was so 361 00:17:01,640 --> 00:17:05,119 Speaker 1: satiated by my meals that I didn't even want anything afterwards, 362 00:17:05,440 --> 00:17:09,040 Speaker 1: So upping my protein completely changed my desire and my 363 00:17:09,119 --> 00:17:11,600 Speaker 1: craving for sugar. So the day that I decided to 364 00:17:11,640 --> 00:17:13,719 Speaker 1: give up sugar, I also made a point to increase 365 00:17:13,720 --> 00:17:16,240 Speaker 1: my protein and was way more conscious of it. And 366 00:17:16,320 --> 00:17:19,520 Speaker 1: so being Indian, I grew up with a carb predominant meal, 367 00:17:19,640 --> 00:17:22,560 Speaker 1: like most of my meals would be carbohydrate based and 368 00:17:22,600 --> 00:17:24,720 Speaker 1: then having protein on the side, and even the protein 369 00:17:24,760 --> 00:17:27,479 Speaker 1: would be diluted like in a dhal or something. So 370 00:17:27,680 --> 00:17:30,200 Speaker 1: now what I've done is, even if it's not large quantities, 371 00:17:30,280 --> 00:17:33,080 Speaker 1: every single meal without a doubt, has to have some 372 00:17:33,160 --> 00:17:36,880 Speaker 1: protein in it. And what a game changer it has made. Look, 373 00:17:36,960 --> 00:17:39,479 Speaker 1: I don't believe in this extreme of like the crazy 374 00:17:39,520 --> 00:17:41,239 Speaker 1: amount of protein that people are trying to get in. 375 00:17:41,359 --> 00:17:43,919 Speaker 1: It's so unnatural to the body, and so I think 376 00:17:43,960 --> 00:17:46,600 Speaker 1: some people are taking it to a far extremes. But 377 00:17:46,840 --> 00:17:49,240 Speaker 1: I do think there is a point to having a 378 00:17:49,280 --> 00:17:52,800 Speaker 1: balanced meal, and so protein is part of that balanced meal. Carbohydrates, 379 00:17:52,840 --> 00:17:55,280 Speaker 1: fats and protein, and so making sure you have a 380 00:17:55,280 --> 00:17:58,439 Speaker 1: protein with each meal, a carbohydrate with each meal, and 381 00:17:58,520 --> 00:18:00,520 Speaker 1: fats with each meal is really important. And if you're 382 00:18:00,560 --> 00:18:03,560 Speaker 1: lacking in the protein, it really changes the way that 383 00:18:03,640 --> 00:18:06,320 Speaker 1: you feel satisfied in the meal and therefore are still 384 00:18:06,359 --> 00:18:09,200 Speaker 1: craving things afterwards. Look in our radia, it even says 385 00:18:09,240 --> 00:18:11,600 Speaker 1: when you have the balance of a good meal, you 386 00:18:11,640 --> 00:18:14,400 Speaker 1: know a meal it has been well balanced. If you're 387 00:18:14,400 --> 00:18:17,160 Speaker 1: not craving something after when it's got the perfect balance 388 00:18:17,200 --> 00:18:19,960 Speaker 1: of all the tastes or the food groups, you actually 389 00:18:19,960 --> 00:18:23,160 Speaker 1: shouldn't desire anything afterwards. That's a sign of a good meal. 390 00:18:23,720 --> 00:18:26,640 Speaker 1: There's a difference between feeling satiated and feeling full. Full 391 00:18:26,720 --> 00:18:29,199 Speaker 1: makes you feel lethargic after a full makes you feel 392 00:18:29,280 --> 00:18:33,639 Speaker 1: really sluggish after your meal. Satiated energizes you, and so 393 00:18:33,720 --> 00:18:35,800 Speaker 1: I think there's a big difference between the two. When 394 00:18:35,880 --> 00:18:40,800 Speaker 1: you feel full, it results in feeling slow, sluggish, and 395 00:18:41,200 --> 00:18:45,240 Speaker 1: lithargic afterwards. But when you're satiated in just the right 396 00:18:45,240 --> 00:18:47,960 Speaker 1: amount to feel energized, to feel like you can get 397 00:18:47,960 --> 00:18:50,200 Speaker 1: on with your day, and it actually makes your body 398 00:18:50,240 --> 00:18:53,399 Speaker 1: feel more active. Protein basically just helps to regulate your 399 00:18:53,400 --> 00:18:56,159 Speaker 1: blood sugar levels too, which means that you don't have 400 00:18:56,200 --> 00:18:58,880 Speaker 1: as many fluctuations in your blood sugar levels, and that 401 00:18:58,960 --> 00:19:02,400 Speaker 1: results in lessings. The more your blood sugar levels fluctuate, 402 00:19:02,560 --> 00:19:05,439 Speaker 1: go from highs to lows, the more you actually end 403 00:19:05,520 --> 00:19:08,800 Speaker 1: up craving foods, and you end up craving the foods 404 00:19:08,800 --> 00:19:10,560 Speaker 1: that you know you don't want to eat, but also 405 00:19:10,600 --> 00:19:13,840 Speaker 1: want to eat, the high carbohydrate foods like breads and 406 00:19:13,880 --> 00:19:17,159 Speaker 1: pastas and all the sugary goodies. Next up, don't skip 407 00:19:17,160 --> 00:19:19,639 Speaker 1: meals because you know what happens. You get yourself to 408 00:19:19,640 --> 00:19:21,720 Speaker 1: a point where you're so hungry you just want to 409 00:19:21,760 --> 00:19:23,879 Speaker 1: reach for something that's going to give you instant energy. 410 00:19:23,920 --> 00:19:26,159 Speaker 1: And usually our body has been trained to know that 411 00:19:26,200 --> 00:19:30,200 Speaker 1: we get instant energy from the high carbohydrate, high sugary foods, 412 00:19:30,200 --> 00:19:32,240 Speaker 1: and that's what it wants to reach for. So just 413 00:19:32,240 --> 00:19:34,399 Speaker 1: don't get your body to that point. And again that's planning, 414 00:19:34,480 --> 00:19:36,359 Speaker 1: making sure that you've got if you're going to be 415 00:19:36,400 --> 00:19:39,080 Speaker 1: out over meal times, have a little snack with you. 416 00:19:39,680 --> 00:19:43,120 Speaker 1: Don't wait to get to that point, because inevitably your 417 00:19:43,119 --> 00:19:46,600 Speaker 1: body is just going to go into panic mode and 418 00:19:46,720 --> 00:19:48,040 Speaker 1: just reach for the thing that's going to give it 419 00:19:48,040 --> 00:19:50,400 Speaker 1: the most amount of energy in the least amount of time. 420 00:19:50,840 --> 00:19:52,800 Speaker 1: And all the science has indicated that as soon as 421 00:19:52,800 --> 00:19:55,240 Speaker 1: your blood sugar levels drop really low, that's when you 422 00:19:55,280 --> 00:19:58,960 Speaker 1: start reaching for all the high carbohydrate foods. It triggers 423 00:19:59,000 --> 00:20:03,119 Speaker 1: our bodies response to want those things. So plan your meals, 424 00:20:03,160 --> 00:20:05,080 Speaker 1: and if you can't plan your meals, plan your snacks. 425 00:20:05,680 --> 00:20:08,480 Speaker 1: Next up, hydration. So we've talked about protein, We've talked 426 00:20:08,520 --> 00:20:12,199 Speaker 1: about planning your meals. We've talked about poached apples and 427 00:20:12,320 --> 00:20:15,520 Speaker 1: fruits to help with curving your cravings. We've talked about 428 00:20:15,520 --> 00:20:20,439 Speaker 1: alternatives to sugars, like sweetness like monk fruit, stevia. But 429 00:20:21,119 --> 00:20:23,960 Speaker 1: a huge part of this is also hydration. Oh my goodness, 430 00:20:24,000 --> 00:20:26,879 Speaker 1: when you are hydrated enough. I actually didn't know this, 431 00:20:27,080 --> 00:20:29,320 Speaker 1: but the same area of your brain that controls your 432 00:20:29,400 --> 00:20:33,120 Speaker 1: hunger actually controls your thirst two. So sometimes your signals 433 00:20:33,119 --> 00:20:35,560 Speaker 1: get crossed and so when you're actually thirsty. You think 434 00:20:35,560 --> 00:20:38,480 Speaker 1: that you're craving something sweet or you're hungry, when actually 435 00:20:38,520 --> 00:20:39,919 Speaker 1: all you need to do is hydrate. One of my 436 00:20:39,920 --> 00:20:43,240 Speaker 1: favorite quotes in the world. My favorite quote is drink 437 00:20:43,320 --> 00:20:46,800 Speaker 1: water and mind your business, two very important things to 438 00:20:46,840 --> 00:20:49,199 Speaker 1: live a peaceful, happy life. So if there's one thing 439 00:20:49,240 --> 00:20:52,000 Speaker 1: you take away from this episode, it's drink water and 440 00:20:52,040 --> 00:20:55,159 Speaker 1: mind your business. Let's talk about sleep next, shall we. 441 00:20:55,680 --> 00:20:57,680 Speaker 1: That's the two things actually I've got on my feed 442 00:20:57,720 --> 00:21:01,960 Speaker 1: at the moment is sleep, how important sleep is, and 443 00:21:02,080 --> 00:21:06,840 Speaker 1: how toxic sugar is combination of both bad combo lack 444 00:21:06,880 --> 00:21:10,959 Speaker 1: of sleep. I actually did my university dissertation on the 445 00:21:10,960 --> 00:21:17,520 Speaker 1: correlation the association between sleep and obesity, and I remember, 446 00:21:17,560 --> 00:21:21,359 Speaker 1: after going through all the research, I was shocked at 447 00:21:21,400 --> 00:21:25,159 Speaker 1: how blatant the association was between lack of sleep and 448 00:21:25,200 --> 00:21:28,640 Speaker 1: obesity for so many reasons, some of which I've talked 449 00:21:28,640 --> 00:21:31,360 Speaker 1: about already. Whether it's the low blood sugar levels, your 450 00:21:31,400 --> 00:21:34,480 Speaker 1: cravings just being heightened from the moment you wake up. 451 00:21:34,520 --> 00:21:36,760 Speaker 1: And I've noticed this when I wake up after lack 452 00:21:36,800 --> 00:21:39,240 Speaker 1: of sleep, when I've had like four or five hours sleep, 453 00:21:39,600 --> 00:21:41,720 Speaker 1: from the moment I wake up, I'm hungry. And I 454 00:21:41,760 --> 00:21:43,600 Speaker 1: don't want the things that I know are good for me. 455 00:21:43,640 --> 00:21:45,199 Speaker 1: I want the things that I know are bad for 456 00:21:45,280 --> 00:21:46,960 Speaker 1: me but are going to give me energy. And that's 457 00:21:46,960 --> 00:21:48,720 Speaker 1: really what it's linked to. You're just trying to make 458 00:21:48,800 --> 00:21:51,560 Speaker 1: up for the lack of processing that's happened at night, 459 00:21:51,760 --> 00:21:55,680 Speaker 1: the lack of metabolizing, the lack of energy that you're feeling. 460 00:21:55,800 --> 00:21:58,600 Speaker 1: You just are trying to get get get because your 461 00:21:58,600 --> 00:22:03,160 Speaker 1: body feels depleted. Sleep impacts our hormones that control our appetite. 462 00:22:03,440 --> 00:22:06,679 Speaker 1: But when you're sleep deprived, your hunger hormone grellin increases 463 00:22:07,119 --> 00:22:11,040 Speaker 1: and your satiety hormone called leptin decreases, which means you 464 00:22:11,080 --> 00:22:14,439 Speaker 1: start craving all the sugary carby things that you know 465 00:22:14,520 --> 00:22:17,240 Speaker 1: you don't want but also really want. I've actually never 466 00:22:17,280 --> 00:22:19,320 Speaker 1: had alcohol before, or i haven't had a drunk night, 467 00:22:20,000 --> 00:22:22,119 Speaker 1: but every single time I've had a late night and 468 00:22:22,160 --> 00:22:25,639 Speaker 1: an early morning on a couple of hours sleep, I 469 00:22:25,680 --> 00:22:29,040 Speaker 1: swear I start to understand what a hangover must feel like, 470 00:22:29,440 --> 00:22:32,640 Speaker 1: and I just start craving a really big carby comforting 471 00:22:32,680 --> 00:22:35,560 Speaker 1: breakfast in the morning. And I always remember my friends 472 00:22:35,600 --> 00:22:38,800 Speaker 1: after having a late night out and getting smashed the 473 00:22:38,920 --> 00:22:41,000 Speaker 1: night before. All they want in the morning is like 474 00:22:41,040 --> 00:22:45,240 Speaker 1: a big, solid breakfast, and so I definitely think lack 475 00:22:45,280 --> 00:22:48,840 Speaker 1: of sleep has that same effect as a hangover does. Also, 476 00:22:48,960 --> 00:22:50,560 Speaker 1: I think you need to remember not to be too 477 00:22:50,560 --> 00:22:53,920 Speaker 1: hard on yourself and don't restrict yourself too much. When 478 00:22:53,960 --> 00:22:56,520 Speaker 1: people surrender to a food craving, they often blame it 479 00:22:56,600 --> 00:22:59,119 Speaker 1: on a lack of self control. But you know what, 480 00:22:59,160 --> 00:23:02,320 Speaker 1: cravings are caused by a combination of so many things, 481 00:23:02,560 --> 00:23:05,879 Speaker 1: whether it's our appetite, hormones, our behavioral conditioning, and the 482 00:23:05,920 --> 00:23:08,280 Speaker 1: fact that we have all these sugar foods so easily 483 00:23:08,320 --> 00:23:11,879 Speaker 1: accessible to us more so than healthy foods. Cravings can 484 00:23:11,920 --> 00:23:14,359 Speaker 1: actually be fueled by just smelling fresh bread when we 485 00:23:14,400 --> 00:23:18,560 Speaker 1: walk into a bakery, or situations or emotions that trigger 486 00:23:18,640 --> 00:23:22,360 Speaker 1: us to want comfort, and so restricting yourself completely can 487 00:23:22,400 --> 00:23:26,040 Speaker 1: actually lead to binge eating rather than sustain change. So 488 00:23:26,160 --> 00:23:28,280 Speaker 1: understand that your cravings are also just part of life, 489 00:23:28,359 --> 00:23:32,000 Speaker 1: and not giving yourself unto ultimatums is so important. It's 490 00:23:32,000 --> 00:23:33,640 Speaker 1: like when you're younger and your mom says you can't 491 00:23:33,680 --> 00:23:36,399 Speaker 1: have this, it actually makes you want it more. So 492 00:23:36,400 --> 00:23:38,480 Speaker 1: don't even phrase it like that to yourself. Find the 493 00:23:38,560 --> 00:23:41,600 Speaker 1: reason and repeat that instead, I don't want to eat 494 00:23:41,600 --> 00:23:43,800 Speaker 1: this because it makes my skin feel terrible, it makes 495 00:23:43,840 --> 00:23:46,960 Speaker 1: me feel lethargic and unhappy, it makes me feel sluggish 496 00:23:47,000 --> 00:23:49,879 Speaker 1: after I've eaten it, rather than saying do not have 497 00:23:49,920 --> 00:23:51,800 Speaker 1: this because it's off bounds and if you have it, 498 00:23:51,840 --> 00:23:54,800 Speaker 1: you're a terrible person with no self control, which is 499 00:23:54,880 --> 00:23:57,000 Speaker 1: usually what our mind ends up telling us. We create 500 00:23:57,040 --> 00:24:00,560 Speaker 1: these limitations, we create these ultimatums that if you have 501 00:24:00,600 --> 00:24:02,639 Speaker 1: it this one time, that means you're a failure. But 502 00:24:02,680 --> 00:24:05,520 Speaker 1: you're not. And so I think changing the way that 503 00:24:05,520 --> 00:24:07,720 Speaker 1: you're wording it to yourself and the way you're framing 504 00:24:07,760 --> 00:24:09,760 Speaker 1: it can make all the difference to being able to 505 00:24:09,760 --> 00:24:11,879 Speaker 1: stick to it. I remember hearing this and it is 506 00:24:11,920 --> 00:24:14,040 Speaker 1: stuck with me through so many parts of my life. 507 00:24:14,320 --> 00:24:17,879 Speaker 1: It's not about subtraction, it's about addition. So find the 508 00:24:17,960 --> 00:24:20,280 Speaker 1: higher taste and find the things that make you feel 509 00:24:20,320 --> 00:24:22,679 Speaker 1: good that you can add into your life, and then 510 00:24:22,720 --> 00:24:24,360 Speaker 1: the things that you want to get rid of will 511 00:24:24,480 --> 00:24:27,719 Speaker 1: naturally fall away or they feel easier to let go of. 512 00:24:28,200 --> 00:24:30,879 Speaker 1: I remember my spiritual teacher referring it to as a 513 00:24:31,000 --> 00:24:33,439 Speaker 1: higher taste. When you get a higher taste, when you 514 00:24:33,520 --> 00:24:36,960 Speaker 1: experience something better that makes you feel better, that makes 515 00:24:36,960 --> 00:24:40,040 Speaker 1: you feel vibrant, that makes you feel energetic, that creates 516 00:24:40,080 --> 00:24:43,719 Speaker 1: something good inside of you. You naturally don't want the 517 00:24:43,760 --> 00:24:46,040 Speaker 1: things that make you feel lesser, that actually don't make 518 00:24:46,080 --> 00:24:49,200 Speaker 1: you feel good, and so focus on creating better habits 519 00:24:49,280 --> 00:24:51,679 Speaker 1: rather than trying to get rid of the negative habits. 520 00:24:51,960 --> 00:24:54,440 Speaker 1: We always think about the things that we are losing 521 00:24:54,480 --> 00:24:56,600 Speaker 1: before we think about the things that we're gaining, and 522 00:24:56,640 --> 00:24:59,679 Speaker 1: so it takes a mindset shift of actually, let's think 523 00:24:59,680 --> 00:25:02,600 Speaker 1: about we are gaining before we think about the loss. 524 00:25:03,080 --> 00:25:05,240 Speaker 1: Your mind will feel so much more at ease about 525 00:25:05,280 --> 00:25:07,399 Speaker 1: those choices that you make when you're thinking about what 526 00:25:07,440 --> 00:25:10,000 Speaker 1: you're gaining versus what you're losing, because as soon as 527 00:25:10,040 --> 00:25:12,919 Speaker 1: you're in a lost mentality, you essentially put yourself in 528 00:25:12,960 --> 00:25:16,480 Speaker 1: a scarcity mindset, which creates panic and anxiety. And take 529 00:25:16,480 --> 00:25:18,480 Speaker 1: you one day at a time. People, there's no rush, 530 00:25:18,560 --> 00:25:20,760 Speaker 1: We've got a whole life. Doesn't mean that you should 531 00:25:20,800 --> 00:25:23,359 Speaker 1: slack on this, but don't set yourself goals that feel 532 00:25:23,400 --> 00:25:25,240 Speaker 1: too far away, like oh, I'm giving up sugar for 533 00:25:25,280 --> 00:25:27,080 Speaker 1: a year. I literally told myself I'd give out for 534 00:25:27,080 --> 00:25:29,159 Speaker 1: a week if anything I was hoping to make it 535 00:25:29,200 --> 00:25:30,840 Speaker 1: to one day and I was going to feel like 536 00:25:30,880 --> 00:25:33,400 Speaker 1: I had success. So take it one day at a time, 537 00:25:33,520 --> 00:25:36,200 Speaker 1: say you know what, yeah, maybe today, maybe three days, 538 00:25:36,240 --> 00:25:38,679 Speaker 1: maybe seven days, and then eventually you'll probably end up 539 00:25:38,720 --> 00:25:40,520 Speaker 1: doing it for longer. But as soon as you set 540 00:25:40,560 --> 00:25:43,400 Speaker 1: a crazy long goal, your body's also going to start 541 00:25:43,440 --> 00:25:46,160 Speaker 1: panicking and thinking, oh my god, all those situations I'm 542 00:25:46,160 --> 00:25:48,680 Speaker 1: going to miss out on, all the sweet, delicious things 543 00:25:48,720 --> 00:25:51,119 Speaker 1: I'm going to miss out on, and naturally you're going 544 00:25:51,160 --> 00:25:53,959 Speaker 1: to feel like crab. And so take it one day 545 00:25:53,960 --> 00:25:56,080 Speaker 1: at a time, one week at a time, and just 546 00:25:56,119 --> 00:25:58,680 Speaker 1: give yourself some grace. And you know what, once you've 547 00:25:58,680 --> 00:26:00,439 Speaker 1: done it for a certain amount of time, I decide, 548 00:26:00,480 --> 00:26:02,320 Speaker 1: you know, I want to include something once a week, 549 00:26:02,520 --> 00:26:04,639 Speaker 1: a little treat once a week, And why not have 550 00:26:04,760 --> 00:26:07,480 Speaker 1: that treat once a week. It's better than daily. Having 551 00:26:07,680 --> 00:26:10,280 Speaker 1: once a week sugary treat is better than what you 552 00:26:10,280 --> 00:26:13,400 Speaker 1: were doing before. Or decide you want it on celebrations 553 00:26:13,520 --> 00:26:16,560 Speaker 1: or on Christmas. Enjoy the celebrations, but just know how 554 00:26:16,560 --> 00:26:19,120 Speaker 1: to get yourself back on track. I've noticed people say 555 00:26:19,200 --> 00:26:21,480 Speaker 1: to go cold turkey, because when you have a small 556 00:26:21,520 --> 00:26:23,280 Speaker 1: taste of it, it can set you off on the 557 00:26:23,320 --> 00:26:25,480 Speaker 1: wrong path. But honestly, that's not the case for me, 558 00:26:25,520 --> 00:26:27,520 Speaker 1: and it may not be for you either. I found 559 00:26:27,560 --> 00:26:29,880 Speaker 1: the one offs are totally fine, and I actually don't 560 00:26:29,920 --> 00:26:31,840 Speaker 1: even eat as much of it as I normally would 561 00:26:32,280 --> 00:26:34,520 Speaker 1: or binge on it. I usually take a bite to 562 00:26:34,520 --> 00:26:36,639 Speaker 1: try and then I'm like, Okay, this is great, but 563 00:26:36,640 --> 00:26:39,480 Speaker 1: I don't necessarily need all of it. And so sometimes 564 00:26:39,560 --> 00:26:41,640 Speaker 1: letting yourself have something once a week stops your mind 565 00:26:41,640 --> 00:26:45,399 Speaker 1: from feeling like you've taken it away completely, and it 566 00:26:45,480 --> 00:26:49,639 Speaker 1: just creates normality in your life rather than feeling too restricted. Also, 567 00:26:49,680 --> 00:26:53,080 Speaker 1: what you will notice is how sweet things actually are 568 00:26:53,119 --> 00:26:54,840 Speaker 1: once you've gotten rid of it. So it's actually great 569 00:26:54,880 --> 00:26:57,760 Speaker 1: to do this just as a reset to realize what 570 00:26:57,800 --> 00:27:00,440 Speaker 1: things actually taste like and what you're actually putting into body. 571 00:27:00,840 --> 00:27:03,200 Speaker 1: I feel the same way about salt. I've really reduced 572 00:27:03,200 --> 00:27:05,560 Speaker 1: my salt intakes, so now everything tastes so salty to 573 00:27:05,560 --> 00:27:07,679 Speaker 1: me when I eat out when I'm not in control 574 00:27:07,720 --> 00:27:09,480 Speaker 1: of the amount of salt I'm putting in. I really 575 00:27:09,480 --> 00:27:11,240 Speaker 1: think it's the more you have, the more you craved. 576 00:27:11,320 --> 00:27:14,760 Speaker 1: That's the same with you know, cigarettes, with alcohol, it's 577 00:27:14,800 --> 00:27:17,480 Speaker 1: like the more you have, the higher your tolerances, which 578 00:27:17,480 --> 00:27:20,360 Speaker 1: means the more you need to satisfy your cravings for it, 579 00:27:20,600 --> 00:27:23,000 Speaker 1: And so having these random one offs actually shouldn't throw 580 00:27:23,000 --> 00:27:25,560 Speaker 1: you off or make you want it the next day 581 00:27:25,560 --> 00:27:27,800 Speaker 1: and the next day. I think it should just satisfy 582 00:27:27,880 --> 00:27:30,200 Speaker 1: you for that moment. But if you are someone who's 583 00:27:30,240 --> 00:27:33,120 Speaker 1: all or nothing Jay, my husband is definitely like that, 584 00:27:33,560 --> 00:27:35,760 Speaker 1: then you might just have to go cold turkey and 585 00:27:35,760 --> 00:27:39,720 Speaker 1: not give yourself some treats. Next up, I recommend really 586 00:27:39,720 --> 00:27:42,880 Speaker 1: focusing on portion control. One of my team members actually 587 00:27:43,080 --> 00:27:46,160 Speaker 1: really wanted to get off chips. She loved a good 588 00:27:46,200 --> 00:27:48,919 Speaker 1: tortilla chip, and I don't blame her. They're so Moorish 589 00:27:48,960 --> 00:27:52,000 Speaker 1: and delicious. It was actually one of my big cravings 590 00:27:52,000 --> 00:27:53,720 Speaker 1: when I was having a lot of sugar. That was 591 00:27:53,760 --> 00:27:55,760 Speaker 1: my other thing. I really wanted lots of chips. I 592 00:27:55,760 --> 00:27:58,160 Speaker 1: think it was a salty and carbiness of it that 593 00:27:58,680 --> 00:28:01,639 Speaker 1: really attracted me. Anyway, She didn't want to give it 594 00:28:01,720 --> 00:28:04,520 Speaker 1: up completely because she really loved her chips and wanted 595 00:28:04,520 --> 00:28:06,399 Speaker 1: to keep them in her life, but she didn't want 596 00:28:06,440 --> 00:28:08,080 Speaker 1: to finish a whole bag. She would usually sit with 597 00:28:08,119 --> 00:28:09,680 Speaker 1: a whole bag and by the end of it she'd 598 00:28:09,720 --> 00:28:11,439 Speaker 1: throw it at me and be like, you shouldn't have 599 00:28:11,520 --> 00:28:13,600 Speaker 1: let me do that. Why did you let me do that? 600 00:28:13,680 --> 00:28:16,399 Speaker 1: Take this away from me? So I kept telling her 601 00:28:16,600 --> 00:28:18,840 Speaker 1: just portion it out, like take the amount that you 602 00:28:18,880 --> 00:28:21,640 Speaker 1: want in a bowl and cap yourself with that. Don't 603 00:28:21,640 --> 00:28:23,520 Speaker 1: go back to the bag. And once you've got it 604 00:28:23,520 --> 00:28:25,359 Speaker 1: in the bowl and you've calculated the amount of chips 605 00:28:25,359 --> 00:28:27,520 Speaker 1: that you want, just eat that and then you know 606 00:28:27,560 --> 00:28:29,680 Speaker 1: what your limits are. It really makes a difference because 607 00:28:29,680 --> 00:28:30,919 Speaker 1: when you got bag of chips in front of them, 608 00:28:30,960 --> 00:28:33,040 Speaker 1: you know you're just gonna go act it. And that's 609 00:28:33,040 --> 00:28:34,640 Speaker 1: the same with chocolate. You made this at My mom 610 00:28:35,200 --> 00:28:38,120 Speaker 1: is so cute. She has one small piece of dark 611 00:28:38,160 --> 00:28:40,840 Speaker 1: chocolate every single day after her lunch and that's just 612 00:28:40,880 --> 00:28:43,080 Speaker 1: her portion. She doesn't go back for another one. She 613 00:28:43,200 --> 00:28:45,360 Speaker 1: just knows that that's a sweet tweet that she loves having, 614 00:28:45,720 --> 00:28:47,640 Speaker 1: and so she's got it controlled in the amount that 615 00:28:47,680 --> 00:28:50,200 Speaker 1: she wants it and it really satisfies her. So let's 616 00:28:50,200 --> 00:28:52,920 Speaker 1: talk about supplements and vitamins when it comes to cravings. 617 00:28:53,320 --> 00:28:56,000 Speaker 1: So research has shown the low levels of B twelve 618 00:28:56,000 --> 00:28:59,480 Speaker 1: in your body actually leads to more cravings. B vitamins 619 00:28:59,520 --> 00:29:01,800 Speaker 1: actually help our body to convert what we eat into 620 00:29:01,800 --> 00:29:05,080 Speaker 1: the energy that fuels ourselves in our body, and so 621 00:29:05,160 --> 00:29:07,880 Speaker 1: when the brain doesn't have enough energy, it triggers our 622 00:29:07,920 --> 00:29:10,560 Speaker 1: cravings and our desire to have sweet foods. So get 623 00:29:10,560 --> 00:29:13,280 Speaker 1: yourself a bee supplement if you are finding yourself craving 624 00:29:13,320 --> 00:29:15,480 Speaker 1: a lot of things. To be honest, most of us 625 00:29:15,520 --> 00:29:17,480 Speaker 1: are deficient in it, and so I'm sure you could 626 00:29:17,560 --> 00:29:21,040 Speaker 1: use it in your life, especially South Asians, we have 627 00:29:22,080 --> 00:29:24,800 Speaker 1: seem to have a genetic disposition to having low B 628 00:29:24,920 --> 00:29:28,200 Speaker 1: twelve levels. Another supplement people actually don't know about that 629 00:29:28,320 --> 00:29:31,000 Speaker 1: helps to curb cravings and is not as zepic and 630 00:29:31,040 --> 00:29:33,640 Speaker 1: does not ruin your body is a supplement called Berberon. 631 00:29:33,720 --> 00:29:36,120 Speaker 1: It's been around an Ivadic and Chinese medicine for a 632 00:29:36,120 --> 00:29:39,360 Speaker 1: really long time. It is plant extracts, but it helps 633 00:29:39,400 --> 00:29:42,120 Speaker 1: to support your insulin secretion in your body, which helps 634 00:29:42,160 --> 00:29:45,160 Speaker 1: to control your blood sugar spikes and your blood sugar levels, 635 00:29:45,200 --> 00:29:48,080 Speaker 1: which in turn helps with cravings. So I really hope 636 00:29:48,080 --> 00:29:51,200 Speaker 1: that these tips help you in curbing your cravings. If 637 00:29:51,200 --> 00:29:53,280 Speaker 1: this is one of your goals for this year, then 638 00:29:53,520 --> 00:29:56,080 Speaker 1: I really hope this helped. It has helped me so much, 639 00:29:56,560 --> 00:29:59,120 Speaker 1: So try one of these things or all of them, 640 00:30:00,240 --> 00:30:03,600 Speaker 1: everything from planning to sleep, to protein to mindset shift, 641 00:30:04,080 --> 00:30:06,960 Speaker 1: and hopefully between all of these tips, you neither take 642 00:30:07,000 --> 00:30:08,960 Speaker 1: all of them or just some of them, and it 643 00:30:09,000 --> 00:30:11,200 Speaker 1: gives you what you need to feel more balanced and 644 00:30:11,240 --> 00:30:14,040 Speaker 1: in control. I know we can feel really disheartening when 645 00:30:14,080 --> 00:30:16,600 Speaker 1: you're trying to stick to something and you keep feeling 646 00:30:16,640 --> 00:30:19,120 Speaker 1: like you're failing, But just know that if you're trying 647 00:30:19,160 --> 00:30:23,080 Speaker 1: to make changes, you're already doing something that's amazing for yourself. 648 00:30:23,240 --> 00:30:25,840 Speaker 1: Life is all about the ebbs and flows. So show 649 00:30:25,880 --> 00:30:29,240 Speaker 1: yourself some love for even trying loads of love and 650 00:30:29,280 --> 00:30:31,680 Speaker 1: have a wonderful week. Cry out if you need to, 651 00:30:32,520 --> 00:30:36,880 Speaker 1: but don't reach for that sweet tree. Not this week anyway, 652 00:30:36,960 --> 00:30:39,920 Speaker 1: not after listening to this episode. Have a great week, guys, 653 00:30:40,000 --> 00:30:41,640 Speaker 1: and sending you so much love.