WEBVTT - How to Break Up with Sugar, Reboot Your Body and Reduce Cravings 0:00:00.080 --> 0:00:02.720 I heard the craziest statistic about sugar recently and I 0:00:02.880 --> 0:00:08.799 was shocked. Said, an average American person has seventeen added 0:00:08.840 --> 0:00:12.799 teaspoons of sugar every single day, So that adds up 0:00:12.840 --> 0:00:15.720 to about sixty pounds of added sugar every year. There 0:00:15.840 --> 0:00:18.599 is six ten pound bowling balls. Do you know how 0:00:18.640 --> 0:00:21.240 heavy a ten pound bowling ball is? That is six 0:00:21.320 --> 0:00:25.239 of them that you are consuming in sugar. I'm Radi 0:00:25.400 --> 0:00:28.200 Wukiah and on my podcast A Really Good Cry, we 0:00:28.240 --> 0:00:32.279 embrace the messy and the beautiful, providing a space for raw, 0:00:32.360 --> 0:00:36.520 unfiltered conversations that celebrate vulnerability and allow you to tune 0:00:36.560 --> 0:00:40.720 in to learn, connect and find comfort together. Hey everyone, 0:00:40.760 --> 0:00:42.720 and welcome back to this week's episode of A Really 0:00:42.760 --> 0:00:45.199 Good Cry. If you're new here, thank you so much 0:00:45.240 --> 0:00:47.960 for joining this community. I'm so happy you're here. And 0:00:48.000 --> 0:00:51.560 if you're listening for the second, third, fourth, tenth, thirteenth, 0:00:51.880 --> 0:00:54.680 one hundredth time, not that there are one hundred episodes yet, 0:00:54.680 --> 0:00:57.840 but if you have been a consistent listener that has 0:00:58.280 --> 0:01:01.800 committed and that has supported me through this, through all 0:01:01.800 --> 0:01:04.840 the bad quality episodes, through all the chops and changes, 0:01:05.319 --> 0:01:08.440 thank you so much. I appreciate it. So deeply, and 0:01:08.480 --> 0:01:11.960 you guys are helping me to learn more, research more, 0:01:12.360 --> 0:01:14.880 and understand myself so much better. So just want to 0:01:14.880 --> 0:01:16.440 shout out and say thank you so much for that. 0:01:17.000 --> 0:01:18.920 Now this week, I really want to talk about something 0:01:19.280 --> 0:01:22.200 that has ruled my life for far too long, and 0:01:22.280 --> 0:01:24.640 I feel like from all the conversations I've been having 0:01:24.680 --> 0:01:27.080 with friends they could relate to this, and so I'm 0:01:27.120 --> 0:01:29.319 sure you can too. I want to touch on a 0:01:29.360 --> 0:01:34.120 topic called cravings. I feel like I have been a 0:01:34.200 --> 0:01:37.600 victim to my cravings for far too long. For most 0:01:37.640 --> 0:01:40.520 of my life, food has controlled me, rather than me 0:01:40.600 --> 0:01:44.440 having control over the food, and it became my normality, 0:01:44.880 --> 0:01:47.640 and to be honest, it was an emotional crutch for me. 0:01:48.200 --> 0:01:50.240 It was a place of joy, a place of sadness. 0:01:50.280 --> 0:01:54.920 Food really has been my go to for every single emotion. 0:01:55.440 --> 0:01:58.720 But you know what, before Christmas, before I left La 0:01:58.840 --> 0:02:02.280 for home to go home and celebrate Christmas with my family, 0:02:02.800 --> 0:02:05.840 I decided to try and go on sugar detoks and 0:02:06.000 --> 0:02:08.639 I thought I would last a week, but I celebrated 0:02:08.760 --> 0:02:11.600 one month, one month of no sugar, which, by the way, 0:02:11.680 --> 0:02:15.760 seemed absolutely impossible to me. You know, so many of 0:02:15.760 --> 0:02:17.280 my friends when I told them I was doing it. 0:02:17.320 --> 0:02:20.000 They're like, but you're so healthy, you know, you probably 0:02:20.000 --> 0:02:22.680 don't even have that much sugar. You eat so many vegetables, 0:02:22.760 --> 0:02:24.799 And I was like, yeah, I do eat vegetables, and 0:02:24.880 --> 0:02:27.040 yeah I do cook meals at home, and I am healthy. 0:02:27.120 --> 0:02:30.840 But at the same time, I was used to having 0:02:31.280 --> 0:02:34.320 some sort of sugar at every single meal, and that's actually, 0:02:34.400 --> 0:02:36.520 even if it may be less than other people, it's 0:02:36.560 --> 0:02:39.760 actually just a sign to me that sugar is controlling me, 0:02:39.800 --> 0:02:41.720 and I don't have control of that desire, and I 0:02:41.760 --> 0:02:44.520 don't like that feeling. I spent a lot of my 0:02:44.560 --> 0:02:47.720 life controlling the things that you get addicted to. So 0:02:47.760 --> 0:02:49.960 I didn't smoke in my life, I didn't drink, I 0:02:49.960 --> 0:02:52.400 didn't do weed. I really stayed away from the things 0:02:52.440 --> 0:02:55.400 that I felt were able to control me or take 0:02:55.400 --> 0:02:59.200 control of my body or my mind. And only recently 0:03:00.240 --> 0:03:03.040 in noticing that sugar has the same effect on our 0:03:03.080 --> 0:03:08.119 body as alcohol and drugs, and so unfortunately what we 0:03:08.160 --> 0:03:11.640 see is normality, which is having sugar in our cereals, 0:03:11.919 --> 0:03:16.560 in our drinks, in our milks, sometimes in our cookies, 0:03:16.639 --> 0:03:20.240 in our breads, like every single thing. Eighty percent of 0:03:20.240 --> 0:03:23.720 what we probably eat, especially in America, has sugar in it, 0:03:23.760 --> 0:03:26.400 so it becomes our normality. But one thing is for sure, 0:03:26.520 --> 0:03:28.640 just because something is normal does not mean it is 0:03:28.680 --> 0:03:32.440 the right thing. And it confuses us because it's legal. 0:03:32.680 --> 0:03:37.440 Sugar in food items is legal. Certain drugs are not legal, 0:03:37.480 --> 0:03:40.560 But unfortunately sugar has pretty much the same effect as them. 0:03:40.960 --> 0:03:43.120 From our head to our toe, whether it's our mind, 0:03:43.160 --> 0:03:46.720 whether it's our organs, whether it's our anxiety levels, whether 0:03:46.800 --> 0:03:50.600 it's our energy levels, our mood, nemely, any health condition 0:03:50.680 --> 0:03:53.640 or any mental health issue, and I guarantee you it 0:03:53.680 --> 0:03:56.080 can trace back to sugar. And the reason I ended 0:03:56.120 --> 0:03:57.560 up doing it was because I had friends that were 0:03:57.600 --> 0:04:00.840 visiting from Canada. Wonderful friends that were visiting from Canada. 0:04:00.960 --> 0:04:02.560 We all went out for dinner at one of my 0:04:02.560 --> 0:04:06.720 favorite places called Pure Beater. They do the most delicious 0:04:06.880 --> 0:04:09.520 vegan terrama suit. Oh my goodness, it is so good. 0:04:09.840 --> 0:04:11.320 So we all go out to eat and it gets 0:04:11.320 --> 0:04:14.280 to dessert, and I'm like, obviously we're getting desert because 0:04:14.280 --> 0:04:17.440 in my mind, going out with friends and having dessert 0:04:17.600 --> 0:04:20.720 is like the best combination. There is no going out 0:04:20.760 --> 0:04:23.159 with friends and not having dessert like that does not 0:04:23.240 --> 0:04:25.880 make any sense to me. In my mind, a celebration 0:04:26.120 --> 0:04:29.080 of being together means you eat sweet things together. And 0:04:29.160 --> 0:04:31.440 so it got to dessert and he said, you know, 0:04:31.600 --> 0:04:32.840 one of my friends said, you know, I'm not going 0:04:32.880 --> 0:04:34.720 to have any dessert because I'm on a sugar detox. 0:04:34.760 --> 0:04:37.600 And I was like, okay, but you're on holiday. Is 0:04:37.680 --> 0:04:40.440 that is this not exempt from your sugar detox? And 0:04:40.480 --> 0:04:42.240 he said no, I really don't feel like having it. 0:04:42.279 --> 0:04:43.760 I don't want to break it. And I was like, 0:04:43.880 --> 0:04:47.000 this guy must be joking, because in my mind, I 0:04:47.040 --> 0:04:49.400 thought he's playing it up for us right now and 0:04:49.400 --> 0:04:50.800 then when he goes home, he's gonna have a big 0:04:50.880 --> 0:04:53.800 chocolate bar. Because honestly, in my mind, I couldn't imagine 0:04:54.000 --> 0:04:56.120 in what world you wouldn't want to eat a dessert 0:04:56.200 --> 0:04:58.839 with your friends and would want to skip a sweet 0:04:58.880 --> 0:05:01.040 treat when you're on holiday, becau, there's this vacation mode 0:05:01.040 --> 0:05:02.839 like you want to eat all the good things. But 0:05:02.960 --> 0:05:05.599 he stuck with it. He didn't have it, and he 0:05:05.680 --> 0:05:08.000 explained to me all the benefits that he was feeling. 0:05:08.040 --> 0:05:10.080 So I was like, you know what, I started reflecting 0:05:10.120 --> 0:05:13.440 back on my life and I said, since tour, which 0:05:13.520 --> 0:05:16.160 was a year, which was the beginning of last year. 0:05:17.080 --> 0:05:19.560 My stress levels were quite high during that time. My 0:05:19.640 --> 0:05:22.160 courset levels definitely felt like they were high, and I 0:05:22.320 --> 0:05:26.160 was craving so many sweet things. I think for energy 0:05:26.480 --> 0:05:28.559 to ease my anxiety. Well, I thought it was easing 0:05:28.560 --> 0:05:31.120 my anxiety and just for comfort. You know, when you're 0:05:31.120 --> 0:05:33.080 traveling and you're all over the place and all you 0:05:33.120 --> 0:05:36.120 want is something that feels good, like that feels really 0:05:36.120 --> 0:05:39.400 good to you, and chocolate and sweet things was my comfort. 0:05:39.839 --> 0:05:42.480 I honestly started having an extreme amount where I couldn't 0:05:42.520 --> 0:05:45.480 imagine having a meal without having something sweet after. And 0:05:45.520 --> 0:05:47.680 so when I thought about that, I was like, oh wow, 0:05:47.720 --> 0:05:49.840 I really am being controlled by this and I have 0:05:50.000 --> 0:05:53.360 zero control over my desire to eat these sweet things. 0:05:53.720 --> 0:05:55.159 So I said, you know what, I'm going to try it. 0:05:55.200 --> 0:05:57.000 And by the way, this was maybe the like one 0:05:57.080 --> 0:05:59.320 hundredth time I've tried to do with sugar detoks, and 0:05:59.600 --> 0:06:02.000 I usual, you fail on day one because I would 0:06:02.000 --> 0:06:04.839 get headaches and I would feel low energy. So I'd 0:06:04.839 --> 0:06:06.200 be like, I'll just have a little bit and I'll 0:06:06.240 --> 0:06:07.840 just cut it down. I don't have to take it 0:06:07.880 --> 0:06:10.440 out completely. This was the first time I was like 0:06:10.480 --> 0:06:12.279 it has to be done, because I don't like the 0:06:12.279 --> 0:06:15.000 feeling of being controlled. When you get to a point 0:06:15.000 --> 0:06:16.880 where you know you don't want something but you have 0:06:17.000 --> 0:06:18.800 it anyway, When you know it's not good for you, 0:06:18.839 --> 0:06:21.440 but you have it anyway, that's when you know you 0:06:21.520 --> 0:06:24.560 are going towards addiction. And I was like, mmmm, that's 0:06:24.560 --> 0:06:27.880 not happening for me. So Day one came, and what 0:06:27.960 --> 0:06:30.680 I did to start off with was I prepared myself 0:06:30.760 --> 0:06:33.120 and think that's what's really important. I'm going to go 0:06:33.120 --> 0:06:35.480 into this actually a little bit later on. I really 0:06:35.520 --> 0:06:37.440 want to share all the tips. That's what this episode 0:06:37.480 --> 0:06:38.840 is going to be about. I'm going to share with 0:06:38.920 --> 0:06:42.320 you how I managed to do thirty days without having 0:06:42.360 --> 0:06:44.240 any sugar. And by the way, after this thirty days, 0:06:44.240 --> 0:06:46.280 I did go back home for Christmas, and I did 0:06:46.320 --> 0:06:48.880 have some sweet things, but definitely in moderation, and I 0:06:49.000 --> 0:06:52.839 wasn't like throwing myself back into it. Sweet things tasted 0:06:52.880 --> 0:06:56.080 way sweeter than they used to, and small amounts wild 0:06:56.080 --> 0:07:00.120 satisfy me. I'm now back from Christmas holidays, obviously, and 0:07:00.160 --> 0:07:01.960 I've gone back to having no sugar. I'm on like 0:07:02.040 --> 0:07:04.960 day four, but it's way easier this time. And because 0:07:05.000 --> 0:07:07.680 I know how amazing the benefits are and what I 0:07:07.760 --> 0:07:09.920 was feeling after it, it's a no brainer for me. 0:07:10.080 --> 0:07:11.720 I know that's not what I want to go back to. 0:07:12.240 --> 0:07:13.920 So before I get into how you're going to do this, 0:07:14.000 --> 0:07:17.480 I'm going to share some of the juicy, amazing benefits 0:07:17.480 --> 0:07:19.920 of it so you want to stick with it, Like, 0:07:20.200 --> 0:07:21.680 let me tell you what you can get from it 0:07:21.760 --> 0:07:23.760 before I tell you the process of how to get there. 0:07:24.520 --> 0:07:28.080 Number one, I was getting all these tiny, tiny spots 0:07:28.120 --> 0:07:31.080 all over my forehead and all over my face here 0:07:31.920 --> 0:07:33.840 and I was like, what is this? What is happening. 0:07:33.880 --> 0:07:36.680 I've never had skin like this. I'm not eating anything different, 0:07:36.720 --> 0:07:38.920 what is happening? And at first I thought it was 0:07:38.960 --> 0:07:42.040 hormonal shifts, which, by the way, sugar will do that 0:07:42.120 --> 0:07:44.400 to you. Like I said, sugar affects every part of 0:07:44.400 --> 0:07:46.559 your body, and one of the key areas, especially for women, 0:07:46.640 --> 0:07:48.840 is hormones. And at first I was like, maybe it's that, 0:07:49.160 --> 0:07:51.480 But then I had my levels checked and everything was fine. 0:07:52.080 --> 0:07:55.120 And let me tell you, three days, three days into 0:07:55.160 --> 0:07:59.000 my sugar detox, my entire skin cleared up. My skin 0:07:59.080 --> 0:08:02.400 was glowing like my body had done a complete shift, 0:08:02.640 --> 0:08:05.040 not only that I stopped craving other things. It was 0:08:05.120 --> 0:08:08.240 like my whole palette became neutral again. In hindsight, I 0:08:08.280 --> 0:08:09.960 noticed that when I was craving lots of sugar, I 0:08:10.000 --> 0:08:13.520 was also craving lots of like intensely sweet things, intensely 0:08:13.520 --> 0:08:17.360 sour things, intensely chili things. I just wanted things at 0:08:17.360 --> 0:08:20.080 the extremes, And as soon as I cut sugar out, 0:08:20.120 --> 0:08:23.200 it almost rebalanced my taste buds where I wasn't craving 0:08:23.240 --> 0:08:26.000 all those extremes. I just wanted a balanced meal, and 0:08:26.040 --> 0:08:28.400 I didn't realize that that's what sugar was doing to 0:08:28.440 --> 0:08:30.560 my body. On top of that, I was feeling way 0:08:30.640 --> 0:08:33.240 less scruggy, I had way more energy, I didn't have 0:08:33.320 --> 0:08:36.840 those afternoon slumps that I was having every single day, 0:08:37.360 --> 0:08:40.400 And my skin just got better and better, and I 0:08:40.480 --> 0:08:44.040 was shocked. I couldn't believe how clear my skin looked 0:08:44.200 --> 0:08:47.440 and how glowy and bright my skin looked without having sugar, 0:08:47.520 --> 0:08:50.880 Like what a difference it made. Sugar literally dulled my 0:08:51.120 --> 0:08:54.520 entire being from the inside out. So now I'm convinced 0:08:54.559 --> 0:08:56.520 that he actually didn't go home and have a chocolate bar, 0:08:56.920 --> 0:08:59.880 and he actually did not want to have that sweet thing. 0:09:00.160 --> 0:09:01.920 And I only realized that after doing a month of 0:09:01.960 --> 0:09:04.360 it and thinking, wow, I really don't want to eat 0:09:04.360 --> 0:09:06.480 this sweet thing every I actually plan to do a week, 0:09:06.679 --> 0:09:08.120 and then I end up doing another week and then 0:09:08.120 --> 0:09:09.760 another week, and then I was like, there is no 0:09:09.800 --> 0:09:12.559 reason for me to stop this. So all that to sayosive, 0:09:12.559 --> 0:09:15.120 if it's possible for me, it is possible for you too, 0:09:15.480 --> 0:09:17.000 And I'm going to tell you exactly how you're going 0:09:17.080 --> 0:09:18.880 to do it. The one thing I will start with 0:09:19.240 --> 0:09:21.480 it's something that I mentioned on my episode about getting 0:09:21.520 --> 0:09:24.320 back on track, But do not wait to feel different 0:09:24.360 --> 0:09:26.520 before you make a change in your life. I think 0:09:26.559 --> 0:09:29.080 that's a big mistake that we make. We wait to 0:09:29.240 --> 0:09:32.040 feel the certain way to take action, when actually what 0:09:32.040 --> 0:09:34.480 we have to do is take the action to feel 0:09:34.520 --> 0:09:38.000 the change. That then fuels are sticking on that new 0:09:38.080 --> 0:09:41.520 pattern that we've got. And so don't wait till something happens, 0:09:41.600 --> 0:09:43.560 or don't wait till your stress is over, and don't 0:09:43.559 --> 0:09:45.880 wait till whatever it is you're waiting for to make 0:09:45.920 --> 0:09:49.920 this change. Make the change, feel the difference, and then 0:09:49.960 --> 0:09:52.079 it will fuel you staying on that pattern. Do not 0:09:52.200 --> 0:09:54.960 wait to feel before you do. All you have to 0:09:54.960 --> 0:09:56.640 do is make it to day one. And as soon 0:09:56.679 --> 0:09:59.320 as you know and you feel accomplished that you have 0:09:59.440 --> 0:10:02.120 made it through day one, day two, day three, day four, 0:10:02.200 --> 0:10:05.360 day five, day seven, it all becomes so much easier. 0:10:05.400 --> 0:10:07.400 All you have to do is make it through day one. 0:10:07.920 --> 0:10:10.640 I heard the craziest statistic about sugar recently, and I 0:10:10.800 --> 0:10:16.680 was shocked. Said, an average American person has seventeen added 0:10:16.720 --> 0:10:21.680 teaspoons of sugar every single day. Seventeen teaspoons of sugar 0:10:21.840 --> 0:10:26.680 every single day. In an average American adults diet more 0:10:26.720 --> 0:10:29.480 than three times the recommended daily amount. And by the way, 0:10:29.480 --> 0:10:32.040 there's not a recommended daily amount, because a recommended daily 0:10:32.080 --> 0:10:34.720 amount means something that you should be having for your health. 0:10:35.200 --> 0:10:38.920 But actually this is the recommended limit because sugar actually 0:10:38.960 --> 0:10:41.960 has zero benefit, it has no nutrient value, it actually 0:10:42.000 --> 0:10:45.040 does nothing for you. So there's no recommended amount that 0:10:45.040 --> 0:10:47.680 you should be having. It is an extreme limit that 0:10:47.760 --> 0:10:51.320 you should not be going above. And American, an average 0:10:51.320 --> 0:10:54.680 American is having three times more than the limit that 0:10:54.840 --> 0:10:58.080 is set by the government. And so an average American 0:10:58.120 --> 0:11:01.720 person is having three times that limit. So that adds 0:11:01.800 --> 0:11:04.600 up to about sixty pounds of added sugar every year, 0:11:05.160 --> 0:11:08.040 there is six ten pound bowling balls. Do you know 0:11:08.040 --> 0:11:10.440 how heavy a ten pound bowling ball is? That is 0:11:10.520 --> 0:11:14.480 six of them that you are consuming in sugar. I've 0:11:14.480 --> 0:11:17.440 been seeing so much informationately about the toxicity of sugar, 0:11:17.960 --> 0:11:20.280 especially when it comes to brain health, especially when it 0:11:20.280 --> 0:11:24.600 comes to deterioration of the brain, especially when it comes 0:11:24.600 --> 0:11:28.480 to anxiety, when it comes to female hormones. The amount 0:11:28.520 --> 0:11:30.760 of things that sugar impacts that we're not aware of 0:11:31.000 --> 0:11:33.679 is actually quite scary. And so let's get you off it, 0:11:33.760 --> 0:11:35.680 shall we, Or at least let's get you to a 0:11:35.720 --> 0:11:38.520 point where you're having minimal amounts and that it's not 0:11:38.559 --> 0:11:41.320 in control of you. The first step to giving up 0:11:41.360 --> 0:11:45.280 sugar is planning. So the first thing I did when 0:11:45.280 --> 0:11:46.880 I decided I was going to be on day one 0:11:46.920 --> 0:11:49.160 of no sugar, the first thing I did was planned. 0:11:49.160 --> 0:11:51.400 Because when you're in day one, you think you're going 0:11:51.480 --> 0:11:53.679 to be amazing. You think I'm never going to get 0:11:53.679 --> 0:11:56.320 craving for sugar. No, as soon as I make the 0:11:56.360 --> 0:11:59.280 decision to give up sugar, that's it. I'm going to 0:11:59.280 --> 0:12:01.760 be superhuman and I will not even crave it, not once. 0:12:02.200 --> 0:12:05.000 I'm not going to find it difficult because you're on 0:12:05.080 --> 0:12:07.520 that hype, you're excited about it. The problem is you 0:12:07.559 --> 0:12:10.440 get to mid day of day one and you're ready 0:12:10.480 --> 0:12:12.240 to break. And so what you have to do is 0:12:12.280 --> 0:12:15.680 you need a plan. My plan was stewed fruit. It 0:12:15.800 --> 0:12:18.920 was absolutely delicious of taken apple, put into a pan 0:12:18.960 --> 0:12:22.000 a little bit of water, and just cook the fruit down. 0:12:22.160 --> 0:12:24.560 It would be plums, it would be apples, it could 0:12:24.559 --> 0:12:28.160 be pears, whatever fruit you fancy. Put that in, let 0:12:28.200 --> 0:12:31.080 it get really caramelized in juicy, and then I'd have 0:12:31.120 --> 0:12:34.920 that with no other sugar, yogurt and a sprinkle of 0:12:34.960 --> 0:12:37.880 some nuts or some nut butter. And it was my 0:12:38.080 --> 0:12:39.840 saving grace. But you have to have it ready in 0:12:39.840 --> 0:12:42.800 the fridge. You can't leave it till that moment because 0:12:42.840 --> 0:12:45.079 in that moment you will get weak. It's just how 0:12:45.080 --> 0:12:48.360 our mind works, the path of least resistance. So make 0:12:48.400 --> 0:12:51.480 sure that it's ready in your fridge, or the apples 0:12:51.480 --> 0:12:53.199 are already cut, ready to be put in the pan. 0:12:53.280 --> 0:12:55.520 So there's very short period of time where you are 0:12:55.559 --> 0:12:58.720 without the sugar fix. For don't let the motivation at 0:12:58.760 --> 0:13:00.880 the beginning for you, because it will it will make 0:13:00.920 --> 0:13:03.240 you believe that you are not going to feel like 0:13:03.280 --> 0:13:06.720 you want something, but don't buy into it. It's a trick. 0:13:07.280 --> 0:13:10.720 It's a trick, and your body will try and get 0:13:10.720 --> 0:13:12.600 you to have some because it is what it's used to. 0:13:13.000 --> 0:13:17.160 But do not let yourself fail. Do not let yourself 0:13:17.160 --> 0:13:19.560 fall for it. Your mine will trick you. But now 0:13:19.600 --> 0:13:23.080 you know better. The motivation runs out, the stressful times come, 0:13:23.120 --> 0:13:26.520 our hormones are shifting, we get our period. Lord knows 0:13:26.520 --> 0:13:28.679 you need to be ready for those shugar cravings when 0:13:28.679 --> 0:13:30.959 you get your periods. So now you know, a little 0:13:30.960 --> 0:13:34.800 bit of some post fruit, no matter sugar, yogurt, a 0:13:34.800 --> 0:13:38.040 little bit of nut buttter delish. The second thing I 0:13:38.040 --> 0:13:40.120 did was make sure that I had alternatives in the 0:13:40.160 --> 0:13:42.920 house because at the end of the day, they're there 0:13:42.960 --> 0:13:45.760 for a reason. They're helpful, especially in the first few days. 0:13:45.760 --> 0:13:48.960 So I had monk fruit. Now, monk fruit is a sweetener. 0:13:49.600 --> 0:13:52.360 It comes from a tree. It doesn't spike your glucose levels, 0:13:52.400 --> 0:13:56.280 but it's quite sweet to taste. And so whether it 0:13:56.320 --> 0:13:58.040 was like there's a maple syrup that they do, that's 0:13:58.120 --> 0:14:00.640 monk fruit. You can get munk fruit chocolate chips, you 0:14:00.679 --> 0:14:03.360 can get monk fruit sugar. So if you do want 0:14:03.400 --> 0:14:06.800 to still use things that mimic sugar at least have 0:14:06.880 --> 0:14:08.920 the alternative so you don't go to the real thing. 0:14:09.160 --> 0:14:11.280 But again, all these things have to be taken in moderation, 0:14:11.440 --> 0:14:13.240 Like you can't have too many things with sweetness because 0:14:13.240 --> 0:14:16.080 it upsets your gut too, and so really it's about balance. 0:14:16.120 --> 0:14:17.719 So if you are going to use it, still use 0:14:17.720 --> 0:14:20.080 it as if it is sugar, small amounts if you 0:14:20.160 --> 0:14:22.720 really have to put it into certain things, but don't 0:14:22.720 --> 0:14:25.080 rely on it. But I do recommend trying to stay 0:14:25.120 --> 0:14:27.160 away from them and just sticking to fruit because fruit 0:14:27.200 --> 0:14:29.520 is delicious and it has way more nutrients in it, 0:14:29.840 --> 0:14:31.960 because then you go from being addicted to one thing 0:14:32.000 --> 0:14:34.640 to being addicted to another, and so it's kind of 0:14:34.680 --> 0:14:37.120 nice to just have a clean cut if possible. Now, 0:14:37.240 --> 0:14:39.040 the other thing you have to be really careful about 0:14:39.120 --> 0:14:40.760 is all the other things that have sugar in it 0:14:40.760 --> 0:14:43.600 that you may not realize, so whether it is your cereals. 0:14:43.720 --> 0:14:46.160 So what you really have to do is start checking 0:14:46.160 --> 0:14:48.200 all your labels. It's a bit of a tedious process, 0:14:48.280 --> 0:14:51.040 but it's so worth it. Check everything that you normally 0:14:51.040 --> 0:14:53.960 have from morning to evening. I guarantee you'll find it 0:14:54.000 --> 0:14:56.600 in something that you weren't even expecting it. In whether 0:14:56.640 --> 0:14:58.720 it is your sauces, you'll ketch up, oh my gosh, 0:14:58.840 --> 0:15:02.680 catch up in One tablespoon of ketchup is one tablespoon 0:15:02.720 --> 0:15:05.880 of sugar. So make sure you're checking your labels from 0:15:06.560 --> 0:15:08.840 the first thing you in the morning till the evening 0:15:09.320 --> 0:15:11.320 and check how many grams of sugar it has. Ideally 0:15:11.320 --> 0:15:14.960 take it out completely while you're on this and try 0:15:14.960 --> 0:15:17.440 and find alternatives. There are lots of no idea sugar cereals, 0:15:17.960 --> 0:15:20.520 and honestly, the more processed something is, the more likely 0:15:20.560 --> 0:15:21.960 it is to have a lot more sugar in it. 0:15:22.240 --> 0:15:24.200 If you're not quite ready for the sugar detoks, a 0:15:24.200 --> 0:15:27.200 good way to understand how much sugar you are actually 0:15:27.200 --> 0:15:29.920 having is to look through your diet and touch up 0:15:29.960 --> 0:15:33.280 how much sugar you're actually having throughout the day, and 0:15:33.320 --> 0:15:35.440 then you could try and reduce it instead of cutting 0:15:35.480 --> 0:15:39.040 out completely. So let's say you're on thirty grams of sugar, 0:15:39.040 --> 0:15:41.000 maybe you cut it down to fifteen and you notice 0:15:41.040 --> 0:15:42.640 the areas that you can take it out, so you 0:15:42.680 --> 0:15:44.640 don't have to necessarily go to the extreme of cutting 0:15:44.640 --> 0:15:46.400 everything out if you're not ready for it, but you 0:15:46.440 --> 0:15:49.280 could definitely decrease it in some way. As sad as 0:15:49.320 --> 0:15:51.840 it is, you basically just have to assume that sugar 0:15:51.920 --> 0:15:55.800 is in everything from cereals to milks, to protein powders 0:15:56.080 --> 0:15:59.400 to chips, the drinks and snacks. You'll probably be quite 0:15:59.440 --> 0:16:02.160 surprised when you do end up adding it up, and 0:16:02.280 --> 0:16:05.000 when you end up looking at labels, it will creep 0:16:05.120 --> 0:16:07.680 up in places that you weren't even expecting. Another part 0:16:07.680 --> 0:16:09.960 of planning is thinking about all the scenarios that you 0:16:10.040 --> 0:16:12.560 find it the most difficult to resist. So for me, 0:16:12.640 --> 0:16:15.160 it was social situations like if I go to the cinema, 0:16:15.240 --> 0:16:17.800 then I want to have something a sweet tree. If 0:16:17.840 --> 0:16:20.040 it's a Friday night and I've got friends coming around, 0:16:20.120 --> 0:16:23.280 let's order some dessert. If I'm feeling sad, let's order 0:16:23.320 --> 0:16:26.480 some dessert. So figure out the situations. Mine were mainly 0:16:26.520 --> 0:16:30.280 social situations that I found it difficult to restrain. So 0:16:30.400 --> 0:16:32.120 when I ended up going to the cinema, I ended 0:16:32.200 --> 0:16:35.720 up actually having my vegan protein powder, which is chocolate flavor. 0:16:36.480 --> 0:16:39.320 It doesn't have actual sugar in it, and I made 0:16:39.360 --> 0:16:41.040 it into a hot chocolate. So I took my hot 0:16:41.120 --> 0:16:43.160 chocolate with me to the cinema, and honestly, it was 0:16:43.200 --> 0:16:45.840 so satisfying and I actually didn't want anything else. But 0:16:45.920 --> 0:16:48.080 because I planned it beforehand and I knew in my 0:16:48.080 --> 0:16:50.480 mind I was doing that, it made it much easier. 0:16:50.960 --> 0:16:53.400 Next up, this was probably the biggest thing that helped 0:16:53.440 --> 0:16:56.640 me curb my sugar cravings, and it was increasing my protein. 0:16:57.120 --> 0:16:59.080 And I never actually thought I would link the two, 0:16:59.200 --> 0:17:01.600 but it made it huge difference because I was so 0:17:01.640 --> 0:17:05.119 satiated by my meals that I didn't even want anything afterwards, 0:17:05.440 --> 0:17:09.040 So upping my protein completely changed my desire and my 0:17:09.119 --> 0:17:11.600 craving for sugar. So the day that I decided to 0:17:11.640 --> 0:17:13.719 give up sugar, I also made a point to increase 0:17:13.720 --> 0:17:16.240 my protein and was way more conscious of it. And 0:17:16.320 --> 0:17:19.520 so being Indian, I grew up with a carb predominant meal, 0:17:19.640 --> 0:17:22.560 like most of my meals would be carbohydrate based and 0:17:22.600 --> 0:17:24.720 then having protein on the side, and even the protein 0:17:24.760 --> 0:17:27.479 would be diluted like in a dhal or something. So 0:17:27.680 --> 0:17:30.200 now what I've done is, even if it's not large quantities, 0:17:30.280 --> 0:17:33.080 every single meal without a doubt, has to have some 0:17:33.160 --> 0:17:36.880 protein in it. And what a game changer it has made. Look, 0:17:36.960 --> 0:17:39.479 I don't believe in this extreme of like the crazy 0:17:39.520 --> 0:17:41.239 amount of protein that people are trying to get in. 0:17:41.359 --> 0:17:43.919 It's so unnatural to the body, and so I think 0:17:43.960 --> 0:17:46.600 some people are taking it to a far extremes. But 0:17:46.840 --> 0:17:49.240 I do think there is a point to having a 0:17:49.280 --> 0:17:52.800 balanced meal, and so protein is part of that balanced meal. Carbohydrates, 0:17:52.840 --> 0:17:55.280 fats and protein, and so making sure you have a 0:17:55.280 --> 0:17:58.439 protein with each meal, a carbohydrate with each meal, and 0:17:58.520 --> 0:18:00.520 fats with each meal is really important. And if you're 0:18:00.560 --> 0:18:03.560 lacking in the protein, it really changes the way that 0:18:03.640 --> 0:18:06.320 you feel satisfied in the meal and therefore are still 0:18:06.359 --> 0:18:09.200 craving things afterwards. Look in our radia, it even says 0:18:09.240 --> 0:18:11.600 when you have the balance of a good meal, you 0:18:11.640 --> 0:18:14.400 know a meal it has been well balanced. If you're 0:18:14.400 --> 0:18:17.160 not craving something after when it's got the perfect balance 0:18:17.200 --> 0:18:19.960 of all the tastes or the food groups, you actually 0:18:19.960 --> 0:18:23.160 shouldn't desire anything afterwards. That's a sign of a good meal. 0:18:23.720 --> 0:18:26.640 There's a difference between feeling satiated and feeling full. Full 0:18:26.720 --> 0:18:29.199 makes you feel lethargic after a full makes you feel 0:18:29.280 --> 0:18:33.639 really sluggish after your meal. Satiated energizes you, and so 0:18:33.720 --> 0:18:35.800 I think there's a big difference between the two. When 0:18:35.880 --> 0:18:40.800 you feel full, it results in feeling slow, sluggish, and 0:18:41.200 --> 0:18:45.240 lithargic afterwards. But when you're satiated in just the right 0:18:45.240 --> 0:18:47.960 amount to feel energized, to feel like you can get 0:18:47.960 --> 0:18:50.200 on with your day, and it actually makes your body 0:18:50.240 --> 0:18:53.399 feel more active. Protein basically just helps to regulate your 0:18:53.400 --> 0:18:56.159 blood sugar levels too, which means that you don't have 0:18:56.200 --> 0:18:58.880 as many fluctuations in your blood sugar levels, and that 0:18:58.960 --> 0:19:02.400