KWS Kick White Sugar 30 DAY BIOHACK 7

BIOHACK 7

I hope you are feeling the benefits of eating less sugar and carbs and finding the COMMITMENT and Check-in GUIDE and Low Sugar/Carb/Starch Grocery List from BIOHACK 6 helpful in your Kick Sugar Campaign.

Today is all about CRAVINGS...AHHH!!!!!!!!!!!

Cravings can be a constant struggle when it comes to maintaining comfortable weight, good health and fitness. To effectively curb sugar cravings, it's essential to first understand why we experience them and what we can do to keep them under control. Yes, it is possible.

Firstly let's set the scene:

WOMEN ARE LIKE SMART CARS... very cost-effective to run and maintain

• We don't need much energy to function... unless we're athletes...but we do need enough of the right energy at the right times of the day to keep cravings away

• If we eat too much energy, we can store it as fat, which is similar to overloading a smart car with stuff in the trunk, back seat, and passenger seat and driving around everyday

• With too much 'junk in the trunk', it places significant stress on the car. Fuel runs out faster, leading to more fuel stops, and the tires and engine wear out more quickly, just as it adds significant stress to our body. Energy (our fuel) runs out faster and we CRAVE, and the organs, joints, muscles and brain can wear out quicker resulting in minor and major health issues

SIGNS that your SMART BODY might be receiving excessive incorrect energy, and wearing out faster:

• Low energy, CRAVINGS and aches and pains

• Stubborn fat - Every 1/2kg of fat = 2-3 times/1-3kgs more stress and wear and tear on joints, organs and health markers.

• Weaker bones, joints, muscles, skins, hair, and nails

• Sleep, memory, mood, bowel, inflammatory, heart, hormonal, immunity, and disease issues etc... 

LET'S GET SMART & CONTROL THE CRAVINGS!!!!

When you give in to a craving what you eat is critical. If you're cravings are for sugar, processed carbs and starches like sweet foods, or savory chips, bread, crackers, etc., they all behave similarly in our bodies, they have little to no nutrition, are High GI and convert to glucose very quick in the blood. They can lead to a 'sugar crash' and regret because we know that the excess energy will be converted to fat and that another craving is on it's way!

Some days the cravings are mild and others can feel uncontrollable!! 

Reminder: a craving is a cry for help (not you being weak or having no will power or needing a CUP CAKE!).

Your body is crying for help in the form of *REAL FOOD:

• clean water to conduct energy, hydrate, flush and clean you. 

• whole food to energize, protect, build, strengthen, repair, maintain and balance you.

  
  

 Sugar/Processed Carbs/Starch are not *REAL FOOD and do not satisfy any of these needs!!

*REAL FOOD is fresh, generally has no nutrition label and a short shelf life.

WHY you CRAVE and feel out of control?:

Some of the main reasons. 

• Dehydration/thirst

  When you're dehydrated, you might misinterpret the craving as hunger when you're actually thirsty. So have a drink first and see if the craving calms down.

  
  

• Daily habits and choices have led to the development of unhealthy eating habits

  Understanding brain function and habit formation is crucial. The brain automates habits, with 40-45% of daily actions being habitual. Cravings often result from poor nutritional habits and triggers like past cravings, emotions, time, and environment. For example, if you usually crave and eat something sweet at three o'clock, your brain associates that time with this habit. This pattern locks in unless you create a healthier eating habit to prevent the craving and associated actions.

  
  

• Nutrient deficiencies

  The brain and body will crave as a way of telling you they need essential nutrients. Protein, vegetables and fruits, good fats, whole grains and legumes will provide the nutrients needed and calm the craving farm and sugar won't!!.

  
  

• Artificial sweeteners

  Artificial sweeteners can make your brain crave more sugar by activating the dopamine (feel good) centre providing a short turn chemical lift and then a quick drop into low energy and more cravings as your brain desperately seeks the essential nutrients it needs. 

  
  

• Stress, lack of sufficient sleep, rest, and movement

  Stress undermines even the best diet and exercise plans. To lower cortisol levels (the stress hormone), engage in activities like eating well, avoiding processed high-GI sugar and carbs, exercising, resting, and sleeping. Without proper nutrition, sleep, rest, and exercise, cortisol remains high, causing constant cravings.

  
  

• An unhealthy gut

  The gut, or gastrointestinal tract, is a pathway from your mouth to your anus, containing the gut microbiome—a collection of over 100 trillion microbes, including bacteria, archaea, viruses, and fungi. Ideally, 80% are beneficial to keep the 20% harmful ones in check. Excessive sugar and processed carbohydrates can cause harmful microbes, like candida, to multiply, overtaking the beneficial ones. These sugar-loving microbes signal the brain to crave more sugar causing all sorts of issues. STOP feeding them!.

  
  

• Hormones

  Hormonal changes, like instability in estrogen and progesterone, can lead to cravings as your body seeks to balance them. 

  
  

• Medications

  Some medications and there side effects can contribute to cravings as the body seeks nourishment. 

  
  

AS ADDICTIVE AS DRUGS

Recent findings:  Studies reveal sugar and starch's addictive nature, is comparable to cocaine, as it activates dopamine (the feel good hormone). It offers a short-term reward, but lacks nutritional value, leading to further cravings. These cravings, can be intense, as the brain seeks essential nutrition (not sugar) for its functions.

THE GOOD NEWS 

When you nourish your brain and body with the RIGHT *REAL FOODS, in the RIGHT amount at the RIGHT time of the day to help meet your daily needs, there's no need to crave (cry for help).

CRAVING CONTROL BIOHACKS: 

Let's get you focused on *REAL FOODS and some positive habits:

 1. Drink WATER every hour: NO 1 craving control

• At least 1/2 glass water every 30 minutes or herbal teas. Recommendation: 40ml per kg/day e.g. 40ml x 70kg = 2.8 litres

  Caution: juice is concentrated sugar. AVOID.

  A coffee or tea or 2 is ok with no sugar. Use nut milks or dairy options rather than carb milks like rice or oat milk. Use stevia, monk fruit or cinnamon if sweetener is needed.

  
  

 2. Lean PROTEIN for your ideal lean weight is non negotiable: to build repair and maintain every part of your body. It's calculated on your age, height, ideal lean weight and activity level. Getting enough is ESSENTIAL for craving control.

• Include chicken, fish, meat, eggs, tofu and vegetable proteins to curb cravings. Current research shows women need: 

• 25-30g protein per main meal or spread in smaller portions over B/fast, Mid/Morn, Lunch, Mid/Arvo and Dinner. Protein e.g. 1 egg = 6g, Cup milk = 8gm, 120g meat, chicken or fish = approx. 20-25g

See POWER of PROTEIN in Resources for food protein amounts. See IDEAL LEAN WEIGHT Chart in Resources to calculate your Ideal Lean Weight for your daily protein needs. 

3. COMPLEX Carbohydrates: Low GI, high in fibre and provide sustained energy.

• Choose vegetables/salad (unlimited each meal and as snacks)

• fruits (2-3 or more depending on activity level

• legumes and whole grains (Eat for B/fast and Lunch if your goal is fat loss) 

  
  

4. Healthy FATS: For balance, cell function, hormones and a happy, calmer brain.

• Nuts, seeds (small handful - raw, unsalted)

• Avocado (1/4 small one)

• High quality oil (1-2 Tsp) on salad or in meals

• Supplement with Omega 3 oil (DHA & EPA), Flax Seed oil or other good quality oil

  
  

 5. TIME your food right to minimize cravings and glucose spikes:

• The saying 'breakfast like a King and dine like a pauper' means eat the right amount of REAL Foods to support your busiest times and not when you are winding down and about to go to bed. A big meal and snack at night effects your sleep and your desire to eat a good breakfast to start you day in a positive way.

• Breakfast is critical (not carb loaded granola or processed cereal, orange juice and toast) Try a savory breakfast instead (protein, good fat, some veggies for fibre). Nothing sweet except a piece of fruit.

• If you're craving mid afternoon, it means your breakfast, mid morning and lunch have not provided enough nutrition to keep you nourished, satisfied and not craving. After dinner cravings are also sending the same message (to eat more in the busy times).

• When eating a meal, never start with carbs, always eat salad/vegetables (full of fibre) first with protein and good fats. They all slow the sugars and carbs/starch (if eaten last) down.

 A note on Fasting: it can be beneficial if you know what you are doing...(most people don't!) If you don't eat in a nourishing way during your eating times, when you fast you are depriving and depleting your body even more and that can set up cravings and metabolic problems!

6. VINEGAR: has been proven to slow down the absorption of a carb loaded meal.

• Drink 1 Tsp in water before a carb loaded meal and use in dressings. Regular, balsamic or apple cider vinegars are fine. Don't use cleaning vinegar!

  
  

 7. Count NUTRITION not CALORIES:

• All calories are not equal. Eat the REAL ones.

  
  

 8. If you SNACK go savoury not sweet:

• Eat protein, healthy fats and fibre rich foods like fruit.

  
  

Every BIOHACK big or small makes a difference to help keep you:

• Free of cravings, full of energy, and feeling well

• In great shape

• Stronger without inflammation, better able to prevent signs and symptoms of breakdown or disease

• Feeling more mentally calm and in control, able to focus and remember things

• Growing healthy bones, muscles, hair, skin, and nails

• More positive and motivated

• Hormonally balanced, and sleeping well

• Energized to exercise and strength train regularly with good results

  
  

  ANY QUESTIONS: please check in with me

  
  

  YOUR QUESTIONS ANSWERED

  What about 'everything in moderation'?

  The phrase "everything in moderation" has been debunked because research shows that for optimal health, it's not always best to consume even small amounts of certain unhealthy foods, as the negative effects can outweigh any potential benefits from "moderation," particularly when considering sugar, and highly processed foods and excessive variety in a diet; essentially, some foods should be minimized or avoided altogether, not just "moderated.". 

  These foods are designed to be highly palatable and encourage overeating, making "moderation" difficult and cravings hard to control!. 

  
  

  Let *REAL FOOD be your focus

  KICK SUGAR to the curb

  BE WELL-nourished

  NOT MAL-nourished

  CRUSH CRAVINGS

  
  

  Check BIOHACK 8 coming soon:

  The amazing effects of Strength Training on Sugar/Carbs