KWS Kick White Sugar 30 DAY BIOHACK 8

BIOHACK 8

Are you a sugar or fat burner? It will determine how successfully you will lose, gain and control your weight.

See below for more details.

We've reached the POINTY END of our 30-Day Kick White Sugar BIOHACK with 1 more official week to go. Now is NOT the time to take your foot off the NO SUGAR pedal. It's really JUST THE BEGINNING. These first 3 weeks have been an amazing kick start to what can be your lifelong dedication to improving your Healthspan, Lifeplan and Weightplan.

When you started this new BIOHACK journey you began by questioning whether you were prepared to BIOHACK (alter) your lifestyle choices and habits if they were proven to significantly impact your minor or major health and weight issues.

That may have presented an internal struggle, much like the steps above, as you were confronted with giving up or reducing things that clearly don't benefit you, yet you enjoy their taste, feel, and whatever else they offer. Did you go through the (I won't do it, I can't do it, I'll try to do it) stages?

When you said YES (I want to do it) or NO (I won't do it) at the beginning, you chose either to UPGRADE and enhance things or to continue to SAMEGRADE and change nothing.

This was and still remains entirely your choice, and with that choice comes the responsibility for the positive or negative outcomes.

I hope with all the research-based information in BIOHACKS 1-7 (what, why and how's) that you are convinced that any change, big or small is a great SUCCESS.WARNING: Cutting out sugar, processed carbs, and starch for 30-Days and then returning to your regular sugar habits will rapidly undo the BIOHACK benefits, including any health gains and weight loss. The issue isn’t the effectiveness; it’s about sustaining your dedication and consistency in positive behaviors and habits to enhance and preserve your health and weight throughout your life.

Your NEXT WEEK is about solidifying the habits and lifestyle choices you have made and sticking to them to keep advancing to even greater SUCCESS.

Your mental and physical improvements or same same, will continue be your best guides.

You've got this! Remember why you started this 30-Day BIOHACK – for better health, strength, weight and energy. Keep focusing on the positive changes you're already experiencing and celebrate your progress each day, no matter how small. 

Here's some encouragement to keep you inspired to look after yourself:

• Focus on the Benefits:

  
  

  Think about how you feel with more energy, clearer skin, and a healthier, lighter body. 

• Celebrate Small Wins:

  
  

  Acknowledge each day you resist sugary temptations and focus on the positive changes you're making. 

• Plan Ahead:

  
  

  Prepare healthy meals and snacks to avoid impulsive sugary choices. 

• Find Alternatives:

  
  

  Discover new ways to enjoy flavors without relying on sugar, like using natural sweeteners or spices. 

• Don't Be Afraid to Ask for Support:

  
  

  Reach out to friends, family, or me for encouragement and accountability. 

• Remind Yourself of Your Goals:

  
  

  See the positive outcomes of your sugar-free journey and stay focused on your reasons for starting and continuing. 

• Be Kind to Yourself:

  
  

  If you slip up, don't beat yourself up. Just get back on track and continue your journey. 

• Remember this NOT just a 30-Day BIOHACK:

  
  

  This is the start of your lifelong new habits. Sure, having some sugar is life. It's how often and how much that counts. 

• Consider the long-term health benefits:

  
  

  Eating less sugar can lead to long term health benefits, such as a lower risk of heart disease, cancers and type 2 diabetes. 

• Read food labels carefully:

  
  

  Be aware of hidden sugars and all its names in food and drinks. 

• Keep sugary foods away:

  
  

  Don't tempt yourself by having cakes, bickies, savoury snacks, chocolate, soft drink, juice and other high-sugar foods in your pantry and fridge. LOW SUGAR/CARB/STARCH Grocery List

  
  

Every BIOHACK makes a difference.

SUGAR or FAT BURNER?

Sugar/Carbs and Their Effect on Strength Training

Your health quality focuses on body composition rather than merely the number on the scale. The goal is to be a lean metabolically active woman with strong, muscles (achieved through consistent strength training) and maintain body fat within a safe and comfortable range for your age and stage.

Two key factors that determine your metabolism (rate of food and fat burning) are your INSULIN levels and MUSCLE mass.

Muscles are commonly known as "sugar sponges" because they are vital in absorbing and storing glucose (sugar) from the blood, which is important for energy, exercise performance, muscle growth, weight management, and overall health.

Metabolically, your body functions like a hybrid vehicle. It operates on two fuels.

1. GLUCOSE (blood sugar)

2. FAT

At any given time, your body uses a combination of these two fuels, sometimes burning fat and sometimes sugar.

INSULIN is the hormone that decides which fuel is used.

1. SUGAR/GLUCOSE BURNER: If insulin levels are HIGH and not stable (due to frequent consumption of sugar and carbs, especially in processed forms), you are in SUGAR/GLUCOSE burning mode (and this implies fat storing mode if the glucose exceeds your requirements). A lack of muscle and regular strength exercise further complicates glucose and fat storage management.

2. FAT BURNER: If insulin levels are LOW and stable (due to consuming moderate to low amounts of whole complex carbs), you are in FAT BURNING mode.

Are you a SUGAR burner or FAT burner?

NB: If you are trying to lose fat and you are a sugar burner (too high in carbs/sugar with the resulting high and unstable insulin) it will be more difficult to lose fat.

All the BIOHACKS can turn that around for you.

You are in control.

HOW DOES Sugar/Carbs AFFECT STRENGTH TRANING?

Lowering Sugar/Carbs intake can improve your strength training by:

• Reduced body fat: Less sugar/carbs and lower insulin helps minimize fat gain, improving muscle visibility and strength.

• Improved insulin sensitivity: Limiting sugar enhances insulin sensitivity (keeps it lower), aiding glucose uptake for muscle growth and recovery.

• Stable energy levels: Avoiding sugar spikes prevents energy fluctuations so you can workout for longer and get stronger and keeps insulin levels more stable.

• Enhanced muscle protein synthesis for building and recovery: Optimal insulin levels from reduced sugar intake promotes muscle tissue building for more strength.

  
  

  In conclusion, for optimal fat burning and muscle building from your strength training efforts, maintain low levels of insulin and sugar/processed carbs while prioritizing real whole foods.

  
  

YOUR QUESTIONS ANSWERED

How does eating Veggies 1st make a difference to a sugar/carb meal?

GLP-1?????

Well worth the read!

Research shows that eating non-starchy vegetables before carbs leads to healthier blood sugar levels, especially at breakfast, and reduces hunger hormones throughout the day.

Carbs are essential for energy, brain function and digestion, but some high-carb foods can cause unhealthy blood sugar spikes, contributing to insulin resistance and digestive problems, insulin resistance, diabetes and neurodegenerative conditions.

About 2 million Australians have prediabetes, often unaware, which can lead to serious health issues like diabetes, nerve damage, heart issues, vision loss, and shorter lives.

By altering the order you eat food, you can manage blood sugar levels more effectively without drastic changes or superhuman willpower.

Why it Works?

Eating vegetables first creates a fibre barrier in the intestines, slowing carbohydrate absorption and gradual glucose entry into the bloodstream. This reduces insulin demand and benefits the pancreas. Dr. Alpana Shukla's research supports that food sequencing reduces glucose spikes, beneficial for those with prediabetes, diabetes, and even normal blood sugar levels. A study showed healthy people had lower glucose peaks when eating rice last. Stable glucose levels help prevent serious illnesses.

Starting with vegetables increases their intake, providing essential nutrients often lacking in diets. Australians consume only 10-15 grams of fibre daily, far less than the 100 grams our ancestors enjoyed. This approach favors nutrient-dense foods, beneficial for health issues and prevention.

Try eating  vegetables 10 minutes before carbohydrates for added benefits, though immediate consumption also helps. Eating veggies and protein before carbs lowers glucose peaks by 46%, especially for those with insulin resistance, prediabetes or diabetes. This combination may be even more effective than vegetables alone.

Another benefit is feeling full (better nourished) for three hours post-meal, as veggies and protein suppress the hunger hormone ghrelin, leading to lower calorie intake. Eating carbs first causes higher ghrelin rebound after three hours bringing on cravings.

Eating carbohydrates last boosts our GLP-1 hormone, slowing stomach release and reducing insulin levels. Breakfast benefits from this order, as glucose levels rise more after fasting.

Try starting with protein and vegetables like a veggie 3 egg omelet with avocado, and end with a piece of fruit rather than processed toast or other carbs.

Unhealthy glucose levels after lunch are also influenced by carb-heavy breakfasts.

For optimal results, fill 50% of your plate with vegetables, 25% with protein, and 25% with good fat and whole meal carbs. Aim for unprocessed, complex, high-fibre carbohydrates.

Check BIOHACK 9

What about the effect of PROTEIN?

WHAT NEXT?

The best is yet to come!!

Keep Eating LESS Sugar/Carbs

Your Brain and Body Are

Thankful for your

Respect and Consideration