WEBVTT - Kick sugar cravings and boost your energy naturally ⚡ 0:00:01.360 --> 0:00:05.840 Sugar is everywhere. I definitely struggle with it. I've got 0:00:05.880 --> 0:00:08.480 a massive sweet tooth. I'm happy to put my hand 0:00:08.560 --> 0:00:11.280 up own that be honest about it. But I'm hoping 0:00:11.480 --> 0:00:14.240 that our incredible next guest can not only help me, 0:00:14.360 --> 0:00:16.520 but they can help you too as we talk about 0:00:16.560 --> 0:00:22.000 sugar addiction and some really simple, practical, real tips on 0:00:22.079 --> 0:00:24.840 how we can reduce a sugar intake. Then I've got 0:00:24.840 --> 0:00:27.760 a few questions that have come into the Woodlife inbox 0:00:27.920 --> 0:00:30.120 that I want to answer. And there's a real theme 0:00:30.160 --> 0:00:34.159 today around exercise options and what to choose for you. 0:00:34.479 --> 0:00:39.159 I've been doing some eight week challenges and I'm wondering 0:00:39.320 --> 0:00:41.920 if I should give the challenges a rest and just 0:00:42.000 --> 0:00:45.920 maybe look at my long term fitness and health goals. 0:00:46.320 --> 0:00:49.199 I'd like to know if it's better to do a 0:00:49.280 --> 0:00:50.879 variety of types of workout. 0:00:51.159 --> 0:00:54.360 I have been loving doing pilates, but I think I 0:00:54.400 --> 0:00:57.360 am starting to hit a bit of a plateau with it. 0:00:57.960 --> 0:01:01.840 I was just wondering how I stay engaged again with 0:01:01.920 --> 0:01:03.560 it and keep pushing myself. 0:01:03.880 --> 0:01:06.080 So I'll be getting to those questions later on in 0:01:06.080 --> 0:01:08.160 the show. Remember if you have any questions at all 0:01:08.200 --> 0:01:11.880 and fitness motivation, wellness, nutrition. Don't hesitate to send me 0:01:11.880 --> 0:01:14.040 a voice message to the wood Life in box. There's 0:01:14.040 --> 0:01:16.400 a little link in the show notes. That's what this 0:01:16.440 --> 0:01:19.360 podcast is all about. Real questions from real people about 0:01:19.400 --> 0:01:22.160 real life. This is the wood Life. I'm Sam Wood. 0:01:22.360 --> 0:01:43.240 Let's get into it with sugar. So I'm going to 0:01:43.319 --> 0:01:48.200 kick things off by first of all saying I am 0:01:48.240 --> 0:01:52.560 addicted to sugar and it's probably not a great endorsement 0:01:52.680 --> 0:01:57.240 coming from me, but honesty and transparency is key. And 0:01:58.480 --> 0:02:01.880 our next guest is the incredible will Live Caplin. So 0:02:02.120 --> 0:02:06.520 Live is a holistic nutritionist who is focused on sharing delicious, 0:02:06.680 --> 0:02:11.040 sugar free, and gut healthy recipes. Welcome to the wood Life. 0:02:11.200 --> 0:02:11.680 How are you. 0:02:12.080 --> 0:02:14.359 I'm good, Thanks for having me, Sam so Live. 0:02:14.919 --> 0:02:18.320 Why do you think sugar has been so demonized in 0:02:18.320 --> 0:02:22.640 our society, particularly in more recent times. What actually is 0:02:23.400 --> 0:02:25.880 the biggest concern with consuming sugar? 0:02:26.280 --> 0:02:29.480 I mean, I don't think demonizing is the answer. Like 0:02:29.520 --> 0:02:31.960 I always say to everyone, it's about what you can have. 0:02:32.840 --> 0:02:36.160 Thing with sugar is that generally products that are containing 0:02:36.200 --> 0:02:39.440 a lot of processed sugar. I mean, what do you 0:02:39.440 --> 0:02:43.000 think of It's lullies, it's junk, it's ice, creams. It's 0:02:43.280 --> 0:02:45.679 you know, even those musli bars and sort of even 0:02:45.720 --> 0:02:48.680 products that are marketed as healthy and sure none of 0:02:48.680 --> 0:02:51.600 those are really that supportive of our health. Having them 0:02:51.639 --> 0:02:54.280 every now and then is absolutely fine. It's not going 0:02:54.320 --> 0:02:56.239 to harm you if you can get to that stage, 0:02:56.320 --> 0:02:57.920 or you can have it just every now and then 0:02:57.960 --> 0:03:00.200 when you feel like it as opposed to an every 0:03:00.280 --> 0:03:05.560 day addiction thing. But you know, this contributes to our diets. 0:03:05.560 --> 0:03:08.399 And we know now, I mean everyone knows now that 0:03:08.919 --> 0:03:12.120 your diet affects everything. It emanates out to every aspect 0:03:12.160 --> 0:03:14.799 of your life. So it is your risk of diseases obesity, 0:03:15.240 --> 0:03:19.640 heart disease, diabetes. It's also puts you at a greater 0:03:19.720 --> 0:03:23.520 risk of mental health conditions, depression and anxiety. It emanates 0:03:23.560 --> 0:03:27.040 out to everywhere, whether you eat well or don't eat well, 0:03:27.080 --> 0:03:29.679 and it's part of a whole circle of health. It's 0:03:29.680 --> 0:03:32.800 your diet, it's your thoughts, it's your you know, mental 0:03:32.880 --> 0:03:36.119 health practices. So it is important that we eat well 0:03:36.320 --> 0:03:39.880 and eating well, we can't deny that it is having 0:03:40.000 --> 0:03:42.080 less process sugary products. 0:03:42.800 --> 0:03:45.080 I think that's a really important reminder for people that 0:03:45.880 --> 0:03:49.640 if you are consuming process sugars in almost every meal 0:03:49.880 --> 0:03:52.720 of your life, every single day, which so many of 0:03:52.800 --> 0:03:55.120 us do. Whether we are aware of it or are 0:03:55.160 --> 0:03:58.240 prepared to admit it or not, then we are really 0:03:58.400 --> 0:04:00.560 having a need to impact on both have physical and 0:04:00.680 --> 0:04:02.960 mental health. And I think that's really important to cover upon. 0:04:03.680 --> 0:04:06.320 I would love to know live from you. Why do 0:04:06.400 --> 0:04:11.840 you think sugar addiction or perhaps sugar reliance is so 0:04:12.000 --> 0:04:14.200 bad in this country in other Western countries. 0:04:15.480 --> 0:04:19.919 I mean, sugar is naturally addictive, and like you said before, 0:04:19.920 --> 0:04:23.240 it's just everywhere we turn. Yeah, so you know, it's 0:04:23.279 --> 0:04:26.200 at the service station, it's at the supermarket, you know. 0:04:26.240 --> 0:04:27.800 And I know you've got little ones and they it's 0:04:27.880 --> 0:04:30.080 right at their eye level. It's the first thing they see, 0:04:30.120 --> 0:04:33.320 and they're all beautiful, colorful and really enticing. And I 0:04:33.360 --> 0:04:39.200 think anyone with little ones knows how unbelievably enticing sugar is. 0:04:39.279 --> 0:04:41.760 Like it's just you become obsessed with it the second 0:04:41.800 --> 0:04:43.599 you kind of get a little bit of a taste 0:04:43.600 --> 0:04:46.400 of it. And you know that's not just for little ones, 0:04:46.440 --> 0:04:49.800 it continues all the way into adulthood. What I see, 0:04:49.839 --> 0:04:51.720 and I'm sure you've seen a lot with the people 0:04:51.760 --> 0:04:54.640 in your programs, is that people feel really guilty and 0:04:54.680 --> 0:04:56.360 they're like, Oh, I said I wasn't gonna eat it, 0:04:56.400 --> 0:04:59.440 and I did. And that's sort of why try and 0:04:59.560 --> 0:05:01.920 educate on things that I do, because it's not totally 0:05:02.000 --> 0:05:05.400 it's not your willpower that's the problem. And so we 0:05:05.480 --> 0:05:08.400 can remove the guilt because that affects everyone. And it's 0:05:08.440 --> 0:05:11.240 just because sugar is naturally addictive and it's everywhere you 0:05:11.320 --> 0:05:14.800 turn that you've got to really work on the source 0:05:15.120 --> 0:05:17.040 to be able to say no to those things and 0:05:17.080 --> 0:05:18.440 to be able to look at the marketing and go 0:05:18.560 --> 0:05:21.360 no thanks, you know, So you don't need to sort 0:05:21.360 --> 0:05:23.599 of feel bad about yourself because that's also a cycle 0:05:23.600 --> 0:05:25.320 we don't want to get into, because then how do 0:05:25.360 --> 0:05:27.719 we emotionally support ourselves. We eat sugar because of the 0:05:27.720 --> 0:05:29.840 dopamine release makes us feel good. 0:05:30.160 --> 0:05:33.200 Tell us a little bit more about what does happen 0:05:33.200 --> 0:05:35.400 do You mentioned dopamine release before, and I'd love you 0:05:35.440 --> 0:05:37.440 to maybe dive a little bit deeper into that. What 0:05:37.520 --> 0:05:41.520 happens to our bodies when we consume sugar and why 0:05:41.520 --> 0:05:42.560 do we like it so much? 0:05:42.760 --> 0:05:47.640 Yeah, it's because of that dopamine, which is a neurotransmitter, right, 0:05:47.839 --> 0:05:50.880 that's the one that makes us feel good. Basically, it's 0:05:50.920 --> 0:05:53.320 like the feel good like, oh that felt good, you know, 0:05:53.360 --> 0:05:56.080 and we know that when we indulge in something really 0:05:56.640 --> 0:06:00.440 delicious and indulgent. Yeah, yeah, you know, and it's not 0:06:00.480 --> 0:06:02.680 a bad thing at all. It can be good and bad. 0:06:02.760 --> 0:06:04.599 It's the same thing that happens when you have sex, 0:06:05.000 --> 0:06:07.880 when you have social interaction, we get that feel good 0:06:07.920 --> 0:06:11.880 don't mean feeling. Unfortunately, it's also what happens in drug addictions. 0:06:12.320 --> 0:06:14.279 You know. That's a part of the mechanism behind a 0:06:14.320 --> 0:06:17.320 drug addiction as well. So what happens is we get 0:06:17.320 --> 0:06:20.080 this don't mean release, and then our body kind of learns. 0:06:20.120 --> 0:06:22.159 So that's how we get that feel good feeling and 0:06:22.200 --> 0:06:25.120 we crave that, and so that's sort of where a 0:06:25.480 --> 0:06:27.080 partly where a craving comes from. 0:06:27.560 --> 0:06:31.000 So it's sort of two fold, isn't it. It's enticing 0:06:31.279 --> 0:06:34.520 an addictive from a marketing perspective, you know, the bright colors, 0:06:34.600 --> 0:06:38.280 the positioning, it's everywhere. You know, we can't escape it, 0:06:38.800 --> 0:06:40.440 you know, and as a parent, I couldn't agree with 0:06:40.480 --> 0:06:44.520 you more. But then the actual taste of it or 0:06:44.520 --> 0:06:46.359 what it does to our body and it sort of 0:06:46.560 --> 0:06:49.000 you know, hits our lips or it hits our tongue 0:06:49.080 --> 0:06:52.200 or whatever way we consume it, it becomes addictive again. 0:06:52.360 --> 0:06:54.040 So if you may or may not know this, but 0:06:54.120 --> 0:06:58.520 we have our wood Life listeners ringing to our podcast 0:06:58.720 --> 0:07:04.040 with real time questions, and Louise has actually sent us 0:07:04.040 --> 0:07:07.839 a question in the last hour that is specific about sugar. 0:07:07.920 --> 0:07:10.400 So rather than me answering it, I'd love to handle 0:07:10.480 --> 0:07:12.360 this one to you because I'm sure you're going to 0:07:12.400 --> 0:07:14.239 be able to give her some wonderful advice. 0:07:15.520 --> 0:07:19.440 Hey, Sam, it's lou After every meal, not so much breakfast, 0:07:19.440 --> 0:07:23.120 but definitely lunch. Even if I've had a really nutritious lunch, 0:07:23.920 --> 0:07:28.320 I always crave something sweet. I don't obviously always have 0:07:28.440 --> 0:07:32.960 something sweet after every meal. But is that actually real? 0:07:33.560 --> 0:07:36.080 Because I think a few of us have that craving 0:07:36.360 --> 0:07:39.040 after a meal. Something sweet could be anything a little 0:07:39.080 --> 0:07:41.280 bit of chocolate. So I'm just wondering if that is 0:07:41.320 --> 0:07:45.080 actually real? Was it just my imagination? Thanks? 0:07:45.080 --> 0:07:48.120 Sam, liv Do you have some advice for Louise that 0:07:48.160 --> 0:07:48.520 can help? 0:07:48.760 --> 0:07:51.640 Yeah, and it's it's not in her imagination. 0:07:51.640 --> 0:07:53.160 Right, Okay, that's important. 0:07:53.240 --> 0:07:55.160 Yeah, And that's why I talk about like this sort 0:07:55.160 --> 0:08:00.920 of physiological side of these addictive or cravings because it 0:08:00.960 --> 0:08:02.880 really isn't all in our heads, which is why when 0:08:02.920 --> 0:08:06.400 it comes to addressing them, we've got to start at 0:08:06.400 --> 0:08:09.840 the source instead of just trying to band aid over solutions. 0:08:10.040 --> 0:08:11.960 By the time you've got the craving, it's kind of 0:08:12.040 --> 0:08:15.800 too late because those are those like patterns. We're kind 0:08:15.800 --> 0:08:18.000 of on autopilot. By the time we're craving something and 0:08:18.040 --> 0:08:20.920 we want it, we're almost not that in control of 0:08:20.920 --> 0:08:23.320 what we're doing. So it's coming back to how do 0:08:23.440 --> 0:08:26.040 we stop that from happening in the first place, And 0:08:26.080 --> 0:08:28.040 that's I think the biggest difference, you know, rather than 0:08:28.040 --> 0:08:30.520 starting the conversation at how can we deal with the craving, 0:08:30.520 --> 0:08:32.160 because a lot of people go, oh, go for a 0:08:32.200 --> 0:08:34.760 walk or do this, and it's just we know that 0:08:34.760 --> 0:08:38.080 that's not like the most helpful advice because it maybe 0:08:38.120 --> 0:08:41.000 sometimes works, but the best way is to stop the 0:08:41.040 --> 0:08:44.080 craving in the first place. So when it comes to sugar, 0:08:44.760 --> 0:08:47.720 a big one there is to focus on the food 0:08:47.760 --> 0:08:51.360 that you are eating. So it's not just about reducing sugar. 0:08:51.400 --> 0:08:55.080 It's about filling your plate with really beautiful, good quality 0:08:55.080 --> 0:08:59.040 fruits and vegetables, healthy fats, good quality proteins, whether they're 0:08:59.200 --> 0:09:02.880 animal or plant based, those things first will keep us full. 0:09:03.600 --> 0:09:07.520 So if we're fuller and we're more satisfied, we are 0:09:07.600 --> 0:09:11.120 going to crave less sugar. It's what you're eating to 0:09:11.200 --> 0:09:14.240 start with, but it's also how you're thinking when you 0:09:14.280 --> 0:09:16.720 do go for a grocery shop. Like take a second 0:09:16.760 --> 0:09:18.280 to come back to the present moment, because that's a 0:09:18.320 --> 0:09:20.600 lot of the time where these cravings come from. Is 0:09:21.400 --> 0:09:24.120 we're distracted, or we're trying to like pacify an emotion, 0:09:24.600 --> 0:09:27.240 or we're just living all up here in like what's 0:09:27.280 --> 0:09:29.600 going on and ow to do list and everything, And 0:09:29.640 --> 0:09:31.439 it's really when you take a second to be like heay, 0:09:31.440 --> 0:09:33.880 like what do I actually want in this moment? Most 0:09:33.920 --> 0:09:36.880 of the time, especially for everyone listening here, because they're 0:09:36.880 --> 0:09:39.280 already interested in their health because you know they've chosen 0:09:39.280 --> 0:09:42.120 to listen to this episode of the podcast, like you 0:09:42.480 --> 0:09:45.120 do want to eat things that nourish your body and 0:09:45.120 --> 0:09:48.280 make you feel good anyway, and so it's like tuning 0:09:48.320 --> 0:09:50.960 into that sort of inner fire. And when you do it, 0:09:51.080 --> 0:09:52.880 sometimes it is just a matter of like taking a 0:09:52.960 --> 0:09:55.960 few deep breaths and like wh okay, like what do 0:09:55.960 --> 0:09:59.319 I really want? And generally you make a better choice 0:09:59.320 --> 0:10:03.160 anyway because you're not distracted, you're or operating from habit 0:10:03.240 --> 0:10:07.400 or emotion. So the secret starts in the head. Then 0:10:07.440 --> 0:10:09.520 we come to like what we're eating, like I said, 0:10:09.559 --> 0:10:12.520 focusing what you can have, and then the actual food, 0:10:12.559 --> 0:10:15.720 which is funny enough, like the last step, but it 0:10:15.760 --> 0:10:18.360 can be really simple, like nutrition can be very like 0:10:18.920 --> 0:10:22.360 all the information that's out there is so contradicting and 0:10:22.400 --> 0:10:25.559 confusing and everyone's saying a different thing, but it really 0:10:25.559 --> 0:10:28.800 can be simple when you forget about all the crazy 0:10:28.880 --> 0:10:31.920 rules and you know, it's just eat real food. I 0:10:32.040 --> 0:10:34.480 like to eat food which is like as close to 0:10:34.520 --> 0:10:38.040 the earth as possible. And my thing is I'm always like, 0:10:38.160 --> 0:10:40.440 if there is a food that does not have a 0:10:40.480 --> 0:10:43.280 marketing team behind it, it's probably a good food to eat. 0:10:44.440 --> 0:10:50.640 When you think of fruits, vegetables, like plain grains, leg rooms, meats, 0:10:51.200 --> 0:10:54.320 all those things, rather than all like the processed and 0:10:54.360 --> 0:10:56.880 packaged stuff, because that's got a whole team of people 0:10:56.880 --> 0:10:58.640 screaming at you. It's good and free, it's healthy, it's 0:10:58.679 --> 0:11:01.800 sugar free, and and really it's the silent foods around 0:11:01.840 --> 0:11:05.680 the outskirts of the supermarket that are what really is 0:11:05.679 --> 0:11:07.319 going to serve us and nourish us. 0:11:07.679 --> 0:11:09.640 Yeah. Even that's a great tip in itself. Isn't it 0:11:09.640 --> 0:11:11.960 a shop around the outside of the supermarket? Someone said 0:11:11.960 --> 0:11:13.600 that to me once and it was a real penny 0:11:13.640 --> 0:11:16.600 drop moment for me, that you're getting sucked into those 0:11:16.640 --> 0:11:20.600 inside aisles. You're probably not doing yourself too much of 0:11:20.640 --> 0:11:24.640 a service. You mentioned he keeps saying coming back to 0:11:24.679 --> 0:11:27.280 the source, which I absolutely love. And as you were talking, 0:11:27.800 --> 0:11:30.720 my brain sort of went to a place of you know, 0:11:30.880 --> 0:11:32.680 all day, every day, we've got these fork in the 0:11:32.720 --> 0:11:36.800 road moments, and it really does come down to do 0:11:36.880 --> 0:11:40.800 you cave to the instant gratification or do you And 0:11:40.840 --> 0:11:43.079 I even like the way he said, stop, pause, take 0:11:43.120 --> 0:11:46.840 a deep breath, because life is hectic. I mean, I'm 0:11:46.880 --> 0:11:48.680 never not in a hurry when I'm in the supermarket. 0:11:48.760 --> 0:11:52.280 So what are some health foods in inverted commas that 0:11:52.320 --> 0:11:54.079 you think we should be a little bit more wary of. 0:11:54.320 --> 0:11:57.560 It's a great question. And I always say, like, if 0:11:57.559 --> 0:11:59.520 I'm going to eat sugar, I want it to be 0:11:59.559 --> 0:12:01.920 like a white chocolate cheesecake. I don't want to pablic 0:12:01.960 --> 0:12:02.559 a musali, but. 0:12:02.600 --> 0:12:04.560 Are going to do it? Do it? Properly. I like it. 0:12:04.640 --> 0:12:06.679 Yeah, okay, And that's where I see a lot of 0:12:06.720 --> 0:12:08.880 the problem comes from, is that, you know, people are 0:12:08.880 --> 0:12:11.280 doing the best they can. They're making a choice that 0:12:11.679 --> 0:12:14.600 they think is healthy, or that the packet says it's healthy. 0:12:15.120 --> 0:12:17.600 But what happens a lot of the time is then 0:12:17.640 --> 0:12:19.520 all throughout the day, they're just eating these little bits 0:12:19.559 --> 0:12:22.000 of sugar, sugar, sugar, because it's added sugar in everything, 0:12:22.520 --> 0:12:23.559 and by the time they get to the end of 0:12:23.600 --> 0:12:25.320 the day and they do want to indulge, it's this 0:12:25.400 --> 0:12:28.680 compounding effect. They've already had pretty solid chunk of sugar 0:12:28.720 --> 0:12:31.280 and they're going to have more. I think musli bars 0:12:31.360 --> 0:12:34.880 and granola bars is probably my worst la. 0:12:35.480 --> 0:12:36.280 I make it myself. 0:12:36.720 --> 0:12:39.880 That's good, that's fine, then yeah, but the bars especially 0:12:39.920 --> 0:12:42.240 because I've got to use like some kind of sweetener 0:12:42.360 --> 0:12:43.319 or something to bind it. 0:12:43.280 --> 0:12:45.920 Together, mulcilfiers and yeah, and also. 0:12:45.840 --> 0:12:49.320 Keep it shelf stable for you know, ten years flavored 0:12:49.400 --> 0:12:52.120 yogurts and also like a lot of those generally say 0:12:52.160 --> 0:12:56.000 fat free, and that's another sort of lie, not that 0:12:56.040 --> 0:12:58.760 it's not fat free, but that that's healthy just because 0:12:58.760 --> 0:13:02.120 it says fat free, because really it's pumped with sugar 0:13:02.160 --> 0:13:04.880 to kind of counteract that taste and get the same mouthfeel, 0:13:05.080 --> 0:13:08.600 or just to be satisfying. So sure, nothing wrong with 0:13:08.640 --> 0:13:13.000 full fat yoget pretty much any like sweet Even some 0:13:13.040 --> 0:13:16.040 of the more healthy like bliss balls and date bars 0:13:16.080 --> 0:13:19.600 and things still you know, not great options. There's still 0:13:19.640 --> 0:13:20.400 quite a lot of sugar. 0:13:20.600 --> 0:13:22.680 I'm glad you brought those up, actually, because I feel 0:13:22.720 --> 0:13:24.880 like they're the modern day music bar. I feel like, 0:13:24.920 --> 0:13:26.760 as a kid, you know, Mum used to put the 0:13:26.840 --> 0:13:31.080 Apricot crunchy musicy bar in my lunchbox and I bloody 0:13:31.120 --> 0:13:33.200 love them, and you know, I may as well have 0:13:33.240 --> 0:13:36.800 been eating and Jerry rab really I mean a bit healthier, 0:13:36.840 --> 0:13:39.120 but not not that much from a sugar content, but 0:13:39.160 --> 0:13:40.760 I love them, and I always had in my head 0:13:40.760 --> 0:13:42.800 that it was a really healthy snack, and Mum probably 0:13:42.800 --> 0:13:44.360 did too, to be honest, you know, it was thirty 0:13:44.440 --> 0:13:48.880 years ago. What about diet drinks and artificial sweetness and 0:13:50.000 --> 0:13:52.400 you know, diet coke versus like, what's your take on 0:13:52.440 --> 0:13:52.920 all of that. 0:13:53.720 --> 0:13:56.880 It depends what we're talking about, like the diet cokes 0:13:57.040 --> 0:14:00.240 of the world and all those things like that. There 0:14:00.320 --> 0:14:03.120 are no from me, not that coke is a yes 0:14:03.160 --> 0:14:06.960 from me for a number of reasons, and the first 0:14:07.000 --> 0:14:09.040 one is, you know, if I come back to my philosophy, 0:14:09.080 --> 0:14:11.199 which is eating food that's as close to the earth 0:14:11.280 --> 0:14:14.720 as possible and as natural as possible, diet coke obviously 0:14:14.880 --> 0:14:19.000 is far away from that caliber of food. So that's 0:14:19.000 --> 0:14:21.440 the one thing. The second thing is, when it comes 0:14:21.520 --> 0:14:23.840 to sugar addiction, one of the biggest problems is just 0:14:24.280 --> 0:14:26.600 swapping out sugar for other sweet things. 0:14:27.360 --> 0:14:29.800 So it actually doesn't solve the problem. 0:14:30.000 --> 0:14:31.720 It doesn't solve the problem. It just it's sort of 0:14:31.760 --> 0:14:34.640 a band aid solution. And while that may have less 0:14:34.760 --> 0:14:37.240 glucose in it, which is the kind of sugar that 0:14:37.280 --> 0:14:41.400 our body recognizes, which is good, it doesn't actually help 0:14:41.520 --> 0:14:44.040 us with getting to that stage where we talked about 0:14:44.040 --> 0:14:46.800 at the beginning, which is peacefully actually no thanks, I'm 0:14:46.840 --> 0:14:49.520 not going to have that donut, the dit coke. I 0:14:49.560 --> 0:14:53.480 think all those artificial sweetness just perpetuates that like need 0:14:53.520 --> 0:14:56.400 for sweetness, and those are really sweet though. It is 0:14:56.440 --> 0:14:59.360 like when you're eating cold food and fruit, for example, 0:14:59.360 --> 0:15:03.680 which is sort of us sugar and nature's sweet dessert. Yes, 0:15:03.920 --> 0:15:06.120 like an apple is really really sweet, but when you 0:15:06.160 --> 0:15:08.920 compare it to a diet coke. It's not sweet because 0:15:08.920 --> 0:15:13.160 they're so unbelievably overly sweet, those diet products. 0:15:13.760 --> 0:15:17.520 So I think that's a fascinating point too, because you know, 0:15:17.720 --> 0:15:20.920 I've gone on health kicks before. I'm typically good most 0:15:20.960 --> 0:15:23.280 of the time, but every now and then I'll really 0:15:23.400 --> 0:15:25.840 ramp things up and be much better, particularly with my food. 0:15:25.880 --> 0:15:28.840 My training is pretty consistent, but with my food, and 0:15:29.960 --> 0:15:33.040 I always find the first week pretty hard, pretty hard 0:15:33.040 --> 0:15:36.520 to get over that hump, and I miss things. But 0:15:36.600 --> 0:15:39.960 it just it's amazing, and this is a really important message, 0:15:40.000 --> 0:15:42.760 I think for everybody that might be struggling with it. 0:15:42.760 --> 0:15:46.800 It's amazing how much easier it gets. Like I promise you, 0:15:47.640 --> 0:15:50.480 it gets easier, you know, and you eventually get to 0:15:50.480 --> 0:15:55.800 the point, like you say, live where your palette genuinely changes. 0:15:56.720 --> 0:15:59.520 This is where your recipe. I mean, I've seen a 0:15:59.520 --> 0:16:03.200 lot of your recipes are just brilliant, well rounded, nutritionally 0:16:03.240 --> 0:16:07.320 balanced meals. But you also are quite famous for your 0:16:08.080 --> 0:16:12.680 deliciously sweet treats that are made of natural ingredients that 0:16:13.280 --> 0:16:16.400 I guess give people the same experience from a taste 0:16:16.440 --> 0:16:20.880 bud perspective, but it's full of natural ingredients. So what 0:16:20.920 --> 0:16:24.600 are some swaps. Let's finish by leaving our listeners some 0:16:24.720 --> 0:16:28.600 good swaps live with stuff that perhaps if you're eating X, 0:16:28.960 --> 0:16:31.920 try swapping it with Y and you'll feel like the 0:16:32.000 --> 0:16:36.080 void has been really adequately filled. But you're not. Your 0:16:36.120 --> 0:16:38.160 life doesn't end and you're not having a complete meltdown. 0:16:38.280 --> 0:16:38.920 Let's go with that. 0:16:39.200 --> 0:16:42.040 Sure, I definitely always think set yourself up with success. 0:16:42.400 --> 0:16:44.320 Don't make it hard of yourself than already is. 0:16:44.560 --> 0:16:46.520 Yeah, yeah, and a lot of us do. 0:16:46.760 --> 0:16:49.960 And this might surprise people, but dark chocolate, if it's 0:16:50.000 --> 0:16:52.880 eighty five percent or above, because that is really really 0:16:52.920 --> 0:16:55.080 low in sugar. There's a touch in there, but it's 0:16:55.640 --> 0:16:57.200 you know, and if anyone who eats a lot of 0:16:57.200 --> 0:17:00.240 sugar tastes out, they'll say it's quite bitter. But that's 0:17:00.280 --> 0:17:03.080 the test when it comes to like, have you gotten 0:17:03.080 --> 0:17:07.000 over that sugar that accustomed to sweetness? Is that that 0:17:07.119 --> 0:17:10.000 chocolate in the beginning tastes really bitter and at the end, 0:17:10.119 --> 0:17:12.919 when you've gotten over that after like three weeks, like 0:17:12.960 --> 0:17:16.560 you said, it tastes so sweet and indulgent. You don't 0:17:16.560 --> 0:17:18.760 need to give up on things that are delicious, you know, 0:17:19.480 --> 0:17:21.520 and things that are kind of indulgent and have that 0:17:21.640 --> 0:17:25.280 mouth feel, even like a full fat coconut yogurt with 0:17:25.440 --> 0:17:29.320 nut butter on top. Cinnamon is a naturally sweet spice. 0:17:29.320 --> 0:17:31.639 It also helps us regulate our blood sugar. So that's 0:17:31.720 --> 0:17:33.919 one that I like to have. And in the beginning 0:17:33.960 --> 0:17:35.679 that might seem like what do you mean? You know, 0:17:35.760 --> 0:17:37.960 that's like when when you're a kid and you ask 0:17:38.000 --> 0:17:39.520 for a treat and your mum says, have fruit, and 0:17:39.600 --> 0:17:41.320 it's like the worst thing that she could ever said. 0:17:42.200 --> 0:17:43.440 I know that a lot of people, I'm just like 0:17:43.520 --> 0:17:45.560 you have, like, you know, have some yogurt with nut 0:17:45.640 --> 0:17:48.320 butter and cinnamon. People like, but that's not a dessert, 0:17:48.440 --> 0:17:52.280 But slowly it gives you that treat feel. A few 0:17:52.320 --> 0:17:56.040 other things I like pepmint and licorice tea just because 0:17:56.080 --> 0:17:58.879 it's a good good for digestive system and it's naturally sweet. 0:17:59.760 --> 0:18:01.879 These all little things that you can just keep going 0:18:01.960 --> 0:18:04.840 and even like make a delicious sort of hot like 0:18:04.880 --> 0:18:08.399 a basically hot chocolate with cacao and some hot milk 0:18:08.440 --> 0:18:10.919 whatever you like, maybe a little bit of stevia or 0:18:10.920 --> 0:18:14.400 something to add that sweetness, and just it's almost more 0:18:14.400 --> 0:18:16.879 about having a moment of indulgence than it is about 0:18:16.880 --> 0:18:19.080 what you're eating. And I got a moment of pleasure, 0:18:19.200 --> 0:18:21.119 you know, after all, like a lot of sugar for 0:18:21.160 --> 0:18:22.800 a lot of people is pleasure, and eating for a 0:18:22.840 --> 0:18:24.399 lot of people is pleasure, and you don't need to 0:18:24.400 --> 0:18:27.040 give that up. You Actually you want to feel good 0:18:27.040 --> 0:18:27.639 when you're eating. 0:18:28.119 --> 0:18:31.119 Absolutely, you should have a healthy relationship with FOD. I 0:18:31.160 --> 0:18:33.560 couldn't agree with you more. The reason I love that 0:18:33.560 --> 0:18:36.800 you've given those for is they're all perfect for posting, 0:18:37.080 --> 0:18:39.080 and I think that's where people struggle with the most. 0:18:39.520 --> 0:18:41.440 I think they're really really good tips. And of course 0:18:41.480 --> 0:18:43.479 the other one is to check out all of your 0:18:43.520 --> 0:18:46.600 amazing recipes. What's your Instagram handle for people to go 0:18:46.640 --> 0:18:48.600 and find some of your delicious recipes live. 0:18:48.640 --> 0:18:52.080 I've got a million recipes to try. There's no shortage 0:18:52.080 --> 0:18:55.560 of sugar free and gut friendly recipes, that's for sure. 0:18:55.640 --> 0:18:58.720 So my Instagram is liv dot kap l. 0:18:58.760 --> 0:19:02.200 An so live dot ca plan some brilliant tips there. 0:19:02.760 --> 0:19:05.399 I think so many of us do struggle with sugar, 0:19:05.520 --> 0:19:07.959 and it's not necessarily about cutting it out of your 0:19:08.000 --> 0:19:10.280 diet or together or you're eating out together. It's just 0:19:10.359 --> 0:19:13.000 making some simple changes that we consume less, and I 0:19:13.040 --> 0:19:16.000 think not only today did we get some practical advice 0:19:16.040 --> 0:19:17.720 on how to do that, but I think we also 0:19:17.920 --> 0:19:20.600 understand it a little bit more, which is again a 0:19:20.640 --> 0:19:23.280 really important step into making some better choices. So thanks 0:19:23.280 --> 0:19:24.560 so much for coming on the Woodline. 0:19:24.600 --> 0:19:26.240 Thanks Sam, thanks so much for having me. 0:19:28.840 --> 0:19:31.560 So, I honestly can't recommend enough that everybody goes and 0:19:31.640 --> 0:19:35.679 checks out Lives recipes. They really are first class. We're 0:19:35.720 --> 0:19:38.840 moving from food to fitness because next I am going 0:19:38.840 --> 0:19:46.840 to answer your exercise questions. So now it's my favorite 0:19:46.840 --> 0:19:48.760 time because it's the time that I get to answer 0:19:48.960 --> 0:19:52.720 your questions. And this week I've handpicked some wonderful questions 0:19:52.840 --> 0:19:56.679 from Woodlife listeners all about exercise because I think it 0:19:56.720 --> 0:19:58.600 gets to this time of year, it's getting a little 0:19:58.600 --> 0:20:03.800 bit colder, looking for different indoor workout options, and we're 0:20:03.800 --> 0:20:06.560 not really sure what's the right option for us, what 0:20:06.600 --> 0:20:09.760 we should try. So hopefully these questions help stimulate you 0:20:09.920 --> 0:20:12.800 to try something new. And our first question is from 0:20:12.880 --> 0:20:13.600 Riley Rose. 0:20:14.800 --> 0:20:18.640 Hey, Sam, I've been doing some eight week challenges and 0:20:19.680 --> 0:20:21.520 I was really good at them a few years ago, 0:20:21.560 --> 0:20:23.600