What are your best resources, books, videos, tips on kicking sugar addiction?
Discussion
You might have candida over growth
Allen Carr's Easy Way to Stop Smoking
It's about smoking but I think it applies equally to sugar.
Salt.
Salt?
I knew Andrew Huberman would be a good follow up to your excellent note.
https://hubermanlab.com/using-salt-to-optimize-mental-and-physical-performance/
Meat
cc: #[2]
He has talked about this in the past.
No material needed. Go cold turkey. 🦃
The books “Brain Energy” and “Why We Get Sick”
I wrote a short e book it goes like this:
Don't eat processed Suger.
Get your sugars from other sources like fruit or honey.
Have a smoothie for lunch to satiate your hunger.
Keep not eating processed sugar.
The end.
I don't like this advice when we're talking about sugar addiction. Honey and fruit gives a sugar addict the same sensation as eating candy.
People looking to cut sugar but aren't addicts - sure, great advice. Sugar addicts need to avoid sugar completely.
While i can understand where you are coming from i highly disagree. The human body needs sugar. You need to be strong enough to feed your urge in a healthy manner and in moderation. Cutting out processed sugras greatly helps cut the craving.
You literally can be healthy while eating zero sugar and zero carbs. Body needs a bit of glucose but it can make it from protein. And most definitely you don't need shove any fructose to your mouth, that's just useless poison causing fatty liver disease and other problems. The least problematic glucose you can eat is rice and such
Fruit in moderation is probably fine but definitely not juices or smoothies. That's just sugary water not much different from Coke
saying “zero” here is a fallacy since (like stated) you *will* get some carbs and sugar naturally from your food which our body needs to function properly, it sounds like you are confusing processed fructose with what occurs naturally in fruit (which also provide other nutrients & vitamins when eating the actual fruit itself vs just consuming the juice)
#[8]
Fructose is fructose, safe in small doses, not required for survival.
#[3]
Sugars are a source of energy humans evolved to take advantage of when the opportunity arose.
They are non essential.
if youre craving sugar it’s probably because your body needs more natural sugar & eating fruit is the way to go
you can’t cut sugar out completely
You absolutely can, there is no such thing as an essential carbohydrate.
not individually but carbs are essential to proper body function, and can be found in virtually all our food
I’m… I’ve gone months without sugar other than naturally occurring in milk. Fruit is for fun, not nutrition.
Just do a month or two of carnivore Ben. Then add in whatever you want to eat.
Real good, btw i was just watching a sessions video and saw your post !
Atomic Habits. Good for triggering a lot of behavior change triggers.
Real pictures of NAFLD progression
The information is gonna tell you what you already know that you need to get off sugar.. lmao 🤣
Sugar addiction you mean like deserts? Or just eating sugar by the spoonful?
Best tip I can offer is to not cave to cravings. Don't do cheat days. Ever. If you think you have a sugar addiction then understand that you're not a normal person who can have a bite or two and be fine. You need to abstain completely.
I treat sugar like an alcoholic treats booze. It's not something I'm capable of moderating and I constantly remind myself of that.
Fruit as a replacement. Hard no to anything processed. If I eat sweeter things, it’s homemade by my wife (holistic nutrition masters degree). Minimal, natural sugars (stevia, monk fruit, cane sugar sometimes) if needed in baking something.
Done this for years and now anything processed or even homemade that’s too sweet makes me sick for a whole day. Just not worth it anymore.
Fruit really made a difference for me.
Apple cider vinegar in water, sip throughout the day
These podcasts: https://www.peak-human.com/
Cool! Thanks.
1. Stop consuming it cold turkey. (Try at least a 6 week period.)
2. Drink water and herbal tea when cravings hit.
3. Move your meal times to every 2.5 - 3 hours.
4. Eat more protein grams (ideally .8 - 1 gram of protein per ideal pound of body weight)
5. Work out regularly. Especially focusing in on resistance training.
6. Drink black coffee.
7. Get your overall testosterone checked.
Atomic habits is valuable to better understand yourself as reprogramming the algorithm that is you
72 hour fast end of
How often do you fast 72 hours?
When I feel the need. When you fast a lot you kind of know I guess. Salt water is the key. 72 hours will break any food addiction you may have. Caffeine, sugar that kind of thing. You will get withdrawals I know I do.
The longest I've gone is 48 hours. Contemplating a 72 soon. Thanks for the info.
Cole Robinson’s videos on YouTube Snake diet for the salt water info
Good begets good. Establishing good habits to create a chain reaction of good habits around nutrition and exercise.
I’ve seen success around establishing a habit of eating the same (non-processed nutrient dense) foods for meals every day particularly for breakfast and lunch. Less to worry about daily and easier to fall into a routine. Establishing this often leads to increased motivation for beginning other beneficial routines like a daily exercise/walking regimen and so on.
The root cause (of addictions in general) is a subconscious reaction pattern to pleasant body sensations, a craving. It's in turn an avoidance of otherwise unpleasant body sensations when not having sugar.
So, there's no need to 'fight' sugar because it's within you. Instead becoming aware of the underlying sensations and related thoughts is key. How?
By meditation (e.g. Vipassana), Yoga (e.g. Ashtanga), Wim Hof breathing. Becoming able to objectively observe your own reaction patterns. If you accept them and consciously choose to not react, you are done with it for good!
Side effects are you solve a lot more than just a sugar addiction 😄
You can start with "That Sugar Film (2014)". It helped me a lot!
1. make sure everyone in the household is on the same page 2. get rid of processed sugars / sweets in the house 3. don’t buy more. 4. Still enjoy fruit 5. Try Monk fruit as a substitute. Honey or maple syrup are better than processed sugars. 6. Experiment with healthy treat recipes & have fun with it
The primary thing you need to do is change the mindset. Meals are opportunities to get the maximum amount of nutrients. You either are fueling your body or harming your body with each meal. Read a lot of materials on what sugar does to your brain and body so you don’t feel at loss when cutting it out. You have to brainwash yourself to the point where you look at processed sugar items and literally get grossed out by them
Eat as much FAT as possible. Tallow and eggs, ghee stir-fried greens, straight whipping cream, +++ cheese. Be ready to gain a bit of weight until the cravings and headaches subside (ibuprofen and water). Chew licorice root for a sweet mouthfeel treat (scrap bark and split with jackknife into kindling toothpicks). Then when the sugar cravings are gone, start fasting to lose the weight. I’ve kicked a 40 year addiction. I feel amazing now and really hate sugar. Good luck Ben!!
Zap sats ⚡️😉
Just read and understand about the effects of it on ur mind and body.
And then take it out slowly ine by one
The most optimized is the advice that your mother gave you about food. And annoyingly she always ends up being right.
Steak, steak and more steak 👍
This film will help. https://m.imdb.com/title/tt3892434/
For a start you could ditch all products with added sugar... Yogurt, spreads, ketchup, many canned products, candy, etc.
If you crave something sweet, go for dried fruits or honey. After that the next step is much easier!
Two tips that have helped me and many others:
* Reduce and then remove from coffee.
* Replace sugary sodas with zero sugar ones then reduce.
How I did it:
1. Literally threw away any product in my house that contained even 1 g of sugar.
2. Became obsessed with reading labels. If it has added sugar, I won't buy it
3. No fruits either.
4. no sugar replacements like stevia and such
5. If i eat out a lot, i go for options that don't contain sauce. sauce is where they sneak in the sugar
6. reject desserts. Just don't eat'em anymore
after a few weeks, your tastebuds will reset to baseline. Suddenly things that aren't sweet will taste sweet.
At that point you can start eating fruits, i would reduce it to a minimum tho. I did 1/2 a frozen banana Max per day.
A good book for addiction in general is dopamine nation.
Only managed to do since when doing keto.
The best long term cure is developing an iron mind. This will not only help with sugar addiction but come in handy in all parts of life.
The mind, practice of restraint on all indulgences and believing in the concept of formidable discipline.
Fasting works
About sugar. Fist I'm a mechanic not a doctor, but the human body isn't that different from an engine. Fasting cinda allows your biological injectors to adjust advanced ignition. The high octane race fuel is sugar in this case. Try to go 16h without eating 3 days in a row and see how it feels. The other aspect is the gut bacteria struggle for dominance but that comes naturally when the lil high energy sugar motherfuckers starve to death during your fast. Good luck 😎
Find something that you like that isn't sugary. When you feel like having sugar, have that instead.
Check out “The Power of Habit”, awesome book that teaches how to replace bad habits with better ones. 10/10 recommend!
Just cup the balls, go carnivore, detox, and be free of sugar and carbs
My best advice is to jump on the carnivore diet for at least 2 weeks. Ideally try 4 weeks. This will force u to only eat fat & protein. You'll feel so dam good..
I don’t miss being tired, depressed, fat, having heartburn, needing meds. So after years of mostly carnivore it’s way easier to avoid sugar.
“Fork in the road, a hopeful guide to food freedom” by Dr Jen Unwin is the best book I’m aware of from a clinical addiction standpoint.
Videos-check out the “Carb addiction doc” Rob Cywes.
Personal experience initially was that recognizing that medical industrial complex profits from selling me fake foods that make me sick. Which made me so angry at them that at least it made me happy to not buy processed carbs.
Note even fruit from my backyard can trigger cravings.For some people dairy can be a trigger as well.
James Clears Atomic Habits has a good framework for building good and breaking bad ones.
Make the bad habit invisible - the first step is to identify the cues or triggers that lead to the bad habit and then make them less visible or less accessible.
Make the bad habit unattractive - the next step is to associate negative consequences with the bad habit.
Make the good habit attractive - the third step is to make the replacement habit more appealing than the bad habit.
Make the good habit easy - the final step is to make it as easy as possible to stick to the new habit.
I tried to prepare for it. But all of that was noise in the way. You gotta just do it. There is only one important detail you have to know. You have no idea the power the of the addiction you're breaking. It's actually not that hard to commit to breaking. But if you ever slip. You will slip hard. I quit a few months ago because I left one job and had a few months to wait before the next one started. So I was just being frugal and watching what I ate. About two months ago I found a little bakery that made desserts with sour cherries just the way my european grandpa a chef used to. I "had" to have one. Set me back a month. Now I'm back in ketosis finally. Have 3 weeks left before the next job starts. Gonna do my best to get as fit as possible.
Hey Ben, check The Sugar Film https://www.youtube.com/watch?v=SNr71oGoZC8
Gradually wind it out your diet. Used to take two teaspoons in tea/coffee, gradually wound it down, now I don’t take any. After a while your taste changes and you don’t miss it. Same with full fat milk.
Don’t keep it at home
Tip: remove high sugary items from the home.
As a sugar (chocolate) addict, simply not having it as a convenient snack option makes it WAAY easier to avoid. 👍