Latest / Beyond Limits With Olivia Marie / Why You Can't Stop Craving Sugar

Transcript

Why You Can't Stop Craving Sugar · Beyond Limits With Olivia Marie

• 0:00
  SPEAKER_00: Well, hello guys, and welcome to a new episode.
• 0:05
  SPEAKER_00: Today we are diving deep into sugar cravings, why they happen, why you know sugar is so bad, and what happens in our body when we eat sugar, but also what you can do to kind of break out of that vicious, you know, sugar craving cycle.
• 0:23
  SPEAKER_00: But before we jump in, I did want to mention that Wellnourished is now open for enrollment, and I am so excited.
• 0:32
  SPEAKER_00: This round is going to be the last one for 2020, and it's super special because it's a more intensive program than I have ever done before.
• 0:44
  SPEAKER_00: We really anchor in and embody how to live a healthy life in a delicious and satisfying way so that food can stop controlling your life and ruining your relationships.
• 0:54
  SPEAKER_00: And basically, you just start to feel amazing because when you learn to give your body the proper nourishment it needs, your body naturally finds balance and you feel great.
• 1:05
  SPEAKER_00: I mean, you feel like you, how you're supposed to feel.
• 1:09
  SPEAKER_00: It really becomes your your new way of life.
• 1:11
  SPEAKER_00: You don't need to overthink, you don't need to count calories or macros, or live in fear and miss out on social events and things like that.
• 1:20
  SPEAKER_00: It's really possible to feel amazing in your body, to get those like long, lean lines that you want, have fun doing it, and feel good.
• 1:29
  SPEAKER_00: So it's possible for you.
• 1:31
  SPEAKER_00: This program has already been so transformative for so many people.
• 1:36
  SPEAKER_00: You know, they have cut their sugar cravings, they eat intuitively, their family even loves the healthy food that they cook.
• 1:42
  SPEAKER_00: It's truly amazing.
• 1:44
  SPEAKER_00: Um, and I'm so glad that so many people have had such great success with it.
• 1:49
  SPEAKER_00: So I will leave the details in the show notes, and you can also DM me if you have any uh questions on Instagram.
• 1:56
  SPEAKER_00: But yeah, let's go ahead and get into the episode.
• 1:59
  SPEAKER_00: Welcome to the Live Well Podcast.
• 2:02
  SPEAKER_00: This podcast is designed to help you live well, body, mind, and soul.
• 2:07
  SPEAKER_00: I'm your host, Liv, a natural health and wellness expert, and each week you will walk away with the insights, tools, and tips to truly live your best life.
• 2:18
  SPEAKER_00: If you are looking to live well, you are in the right place.
• 2:21
  SPEAKER_00: A new episode starts.
• 2:24
  SPEAKER_00: So, today's episode, we are diving deep into cravings.
• 2:30
  SPEAKER_00: This is definitely one of the top, you know, issues that I, you know, always get in my DMs and I get from you guys our cravings basically, and mostly sugar.
• 2:41
  SPEAKER_00: Usually it's not too much salt, it's normally sugar cravings, and you know how to stop the late night cravings, how to stop cravings in general, um, how to stop binge eating, and all that kind of stuff.
• 2:51
  SPEAKER_00: And they all go hand in hand and they're all tied together.
• 2:56
  SPEAKER_00: And you know, one of the fundamental things that we need to realize when it comes to cravings is that cravings happen from undernourishing your body.
• 3:07
  SPEAKER_00: So when our bodies are properly fed and they're properly nourished, you actually don't get cravings.
• 3:14
  SPEAKER_00: And there's a big difference between hunger and cravings as well.
• 3:18
  SPEAKER_00: So cravings are, you know, cravings for a specific food, but to the sense where it gives you that kind of like emotional release and emotional pleasure.
• 3:28
  SPEAKER_00: So a lot of the times when we're not eating enough protein, when we're not eating enough healthy fats, or slash eating enough in general, that's when those cravings happen because our body is literally craving more nourishment.
• 3:44
  SPEAKER_00: It needs that quick, you know, sugar glucose because it's not getting enough food on a consistent basis.
• 3:52
  SPEAKER_00: So the number one thing that we need to do is nourish our bodies properly, get enough protein and get enough healthy fats.
• 4:01
  SPEAKER_00: And this is something that I see time and time again with so many people and many of my one-on-ones is that people are undereating.
• 4:10
  SPEAKER_00: A lot of females nowadays are doing the whole 1200 calorie, 1300 calorie meal plans.
• 4:18
  SPEAKER_00: But the problem with that is, is that that is undernourishing your body, and your body is actually not getting enough nutrients that it needs.
• 4:26
  SPEAKER_00: So, what does it do?
• 4:28
  SPEAKER_00: Is it literally triggers a hormonal response in your body to get the quickest form of sugar or glucose that it can.
• 4:36
  SPEAKER_00: And oftentimes that is your cookies, your cakes, but it's also your pastas, your breads, anything that is basically a refined carbohydrate your body wants as that quick fuel because it feels so deprived and so undernourished.
• 4:55
  SPEAKER_00: So that's where you need to start.
• 4:57
  SPEAKER_00: You need to start having more protein and more healthy fats.
• 5:01
  SPEAKER_00: And if you need support with this, this is kind of what we get into in the Wellnourished program, is like I teach you how to do that.
• 5:08
  SPEAKER_00: But that's basically what you need to do, is you need to add in those things so that your cravings stop.
• 5:14
  SPEAKER_00: Because basically, what happens is that when we are undernourishing our body, we have blood sugar dips.
• 5:20
  SPEAKER_00: And so when the blood sugar dips from not getting enough food, this is where you get the hangriness.
• 5:26
  SPEAKER_00: You get that irritability that you know makes you want to lash out and yell at your coworkers or your partner or your friends because your body is craving sugar.
• 5:36
  SPEAKER_00: It's also you know comes in the form of shakiness.
• 5:39
  SPEAKER_00: This is also going to make you a little bit more shaky.
• 5:42
  SPEAKER_00: This is also a sign, you know, that your blood sugar is out of balance and you are not eating enough.
• 5:48
  SPEAKER_00: Because when you eat enough in a way that is balanced in terms of protein and healthy fats, your blood sugar doesn't dip like that.
• 5:55
  SPEAKER_00: And I 100% used to be there.
• 5:58
  SPEAKER_00: So I totally understand.
• 6:00
  SPEAKER_00: I was a person who would get hangry, who would get blood sugar shakes, and that's because my blood sugar wasn't balanced.
• 6:08
  SPEAKER_00: So when you balance that out, that's when those cravings kind of stop.
• 6:13
  SPEAKER_00: And the thing about sugar is that sugar is a refined carbohydrate, but our body doesn't know quite what to do with it because it is not real food.
• 6:23
  SPEAKER_00: So when we consume excess sugar, it leads to a dopamine response, which gives us that pleasure feeling.
• 6:31
  SPEAKER_00: It gives us that, mmm, feel good, like you know, when you're eating a chocolate cake type of thing or eating a big bowl of pasta.
• 6:38
  SPEAKER_00: It's the chemical reaction in your body that makes it feel so good.
• 6:43
  SPEAKER_00: And dopamine is actually the same neurotransmitter that is linked to cocaine use.
• 6:50
  SPEAKER_00: Sugar is actually eight times more addictive than cocaine.
• 6:55
  SPEAKER_00: So this really explains why sugar can be so hard to quit and also why you crave it so much because it has that addictive property.
• 7:05
  SPEAKER_00: And so when you're consuming this sugar and you're getting this dopamine, the dopamine high gives you a boost, but then you crash, you crash lower than when you started, only making you want more sugar.
• 7:21
  SPEAKER_00: And so we kind of see this vicious cycle that it kind of creates because it gives you that rush, but then you crash and it makes you crave it even more than you did at the beginning.
• 7:33
  SPEAKER_00: So that's what super, you need to remember is that when you give in to these cravings and you think, whatever, I'll just have some, you actually end up perpetuating yourself having more cravings on top of it.
• 7:46
  SPEAKER_00: And you develop a tolerance so that you need even more sugar to get that same rush.
• 7:53
  SPEAKER_00: So this is definitely a dangerous cycle to get stuck in, and you can see why you know sugar can be so addictive.
• 8:01
  SPEAKER_00: So some of the symptoms of excess sugar are, you know, increased appetite or hangriness, insomnia, brain fog.
• 8:11
  SPEAKER_00: So if you find yourself with the inability to concentrate, you kind of just zone out, you can't study, you can't work, that is a sign of excess sugar and poor blood sugar management, depression, anxiety, gut health issues.
• 8:27
  SPEAKER_00: So this includes IBS, bloating, and things like insulin-resistant conditions, such as diabetes, PCOS, and all of those.
• 8:36
  SPEAKER_00: So sugar is one of the most pro-inflammatory foods out there.
• 8:42
  SPEAKER_00: And inflammation is tied to everything from diabetes, PCOS, hormonal imbalances, chronic pain.
• 8:51
  SPEAKER_00: Moreover, it also triggers the immune system to attack itself, and that is where autoimmune diseases come in.
• 8:57
  SPEAKER_00: So that's when you can trigger more of those serious autoimmune ones on top of everything else that it can trigger.
• 9:05
  SPEAKER_00: Not only that, but sugar literally stunts your immune system.
• 9:10
  SPEAKER_00: Consuming sugar literally feeds the bad guys their food.
• 9:15
  SPEAKER_00: You are literally giving them a feast, you're allowing them to flourish.
• 9:18
  SPEAKER_00: You're basically giving them this buffet free-for-all where they can divide and replicate and grow in your body.
• 9:26
  SPEAKER_00: And not to mention that sugar also lowers white blood cells.
• 9:30
  SPEAKER_00: And white blood cells is what your body uses to fight disease and fight viruses.
• 9:36
  SPEAKER_00: So, in order to keep your immune system strong, you really need to, you know, cut the sugar.
• 9:42
  SPEAKER_00: Sugar also leads to blood sugar imbalances when it comes to mood swings and fatigue, acne, headaches, all of this, all of this is blood sugar imbalances.
• 9:54
  SPEAKER_00: And I really want to drive this home for you guys because it's very important to understand the role of blood sugar in so many different conditions, but especially when it comes to cravings and cutting it.
• 10:06
  SPEAKER_00: So when you actually eat less sugar, your food tastes sweeter without needing the need for sugar.
• 10:14
  SPEAKER_00: Your taste buds will literally change and you won't need as much sugar for things to taste sweet.
• 10:21
  SPEAKER_00: So, like naturally sweet foods will begin to taste extra sweet.
• 10:25
  SPEAKER_00: So this means like your fruits will taste extra sweet, sweet potatoes will taste extra sweet.
• 10:31
  SPEAKER_00: You know, for me personally, I I know I have people who make jokes about this about me, but I find, you know, raw blueberries extremely sweet, like to the point where I don't usually have more than like a quarter cup because they're like so sweet.
• 10:45
  SPEAKER_00: You know, sweet potatoes or carrots, all of these are super sweet foods, but when your taste buds are acclimatized to a high sugar diet, these naturally sweet foods don't taste as sweet anymore.
• 10:57
  SPEAKER_00: And you know, when you cut sugar, your skin also clears up because we need to remember that sugar triggers inflammation, and inflammation and skin are directly correlated.
• 11:11
  SPEAKER_00: Inflammation is acne, eczema, psoriasis.
• 11:15
  SPEAKER_00: All of these are inflammatory conditions.
• 11:18
  SPEAKER_00: What is sugar?
• 11:20
  SPEAKER_00: Pro-inflammatory.
• 11:22
  SPEAKER_00: If you want to clear these things, you need to cut the sugar.
• 11:26
  SPEAKER_00: And of course, we all know you end up losing weight and you cut sugar, and that's because sugar wants you to eat more.
• 11:33
  SPEAKER_00: It makes you literally eat more food and more than your body naturally needs.
• 11:38
  SPEAKER_00: That's important to remember.
• 11:39
  SPEAKER_00: More than your body naturally needs.
• 11:42
  SPEAKER_00: So by cutting sugar, it allows us to bring, you know, your body back into balance when you aren't constantly getting these cravings and basically desiring to like inhale every, you know, processed food, then the weight naturally melts away.
• 11:58
  SPEAKER_00: You know, you're also gonna have more energy because when your blood sugar isn't going up and down like a roller coaster, your energies are more consistent.
• 12:08
  SPEAKER_00: When you have those energy dips and highs and lulls, this again points to blood sugar imbalance.
• 12:15
  SPEAKER_00: Your mood will stabilize.
• 12:17
  SPEAKER_00: So that crash you get after a sugar high comes, comes with that irritability or you know, that weepiness, that sadness.
• 12:24
  SPEAKER_00: But without that, you kind of have more of a stable mood throughout the day so that you're not that hangry, irritable person that's coming home at the end of the day and is ready to, you know, yell at your partner or your kids or your friends or coworkers, whoever it is, because you are no longer in that you know vicious cycle.
• 12:43
  SPEAKER_00: And also, what I would argue one of the most important things is that your gut health improves.
• 12:49
  SPEAKER_00: So remember that refined sugar feeds bad gut bacteria.
• 12:54
  SPEAKER_00: And so an overgrowth of the bad guys causes digestive issues like bloating, you know, constipation, pain.
• 13:01
  SPEAKER_00: But also remember, gut health is tied to so much.
• 13:06
  SPEAKER_00: Gut health is tied to anxiety, to depression, to pretty much any kind of inflammatory condition from rheumatoid arthritis to osteoarthritis to IBD, IBS.
• 13:17
  SPEAKER_00: I mean, it would be difficult to name a condition that gut health basically wasn't tied to.
• 13:23
  SPEAKER_00: So all these things happen when you cut sugar.
• 13:27
  SPEAKER_00: And so that's why you'll see um when you're in well nourish, if you guys join the program, why it's module one, and that's where we start is I give you guys the strategies to, you know, cut sugar, and I really teach you how to balance your blood sugar, and I give you the formula because if you don't start balancing it out, you know, you're gonna keep getting these cravings and cravings and cravings.
• 13:50
  SPEAKER_00: So I really encourage you guys to do an overhaul and start becoming aware of just how much sugar is in your food.
• 14:00
  SPEAKER_00: Read labels because you might be surprised by how much is really in your food.
• 14:06
  SPEAKER_00: It is oftentimes hidden in things like salad dressings, pasta sauce, yogurts.
• 14:12
  SPEAKER_00: All of these you don't really think about sugar, but when you read the label, sugar is a common but also high ingredient.
• 14:20
  SPEAKER_00: And again, the more sugar you consume, the more you crave sugar.
• 14:26
  SPEAKER_00: And uh, this is also goes back to, you know, I get the question a lot because you guys know I am a big fan of healthy desserts, but how I can, you know, not eat the whole pan or you know, 12 cookies or everything like that.
• 14:41
  SPEAKER_00: And that's because A, I drastically reduce the sugar in my recipes, but also my recipes are full of protein and healthy fats, which balance the blood sugar, make you more satisfied so that you don't feel the need to inhale or anything.
• 14:57
  SPEAKER_00: This actually just reminds me of like the perfect example that I want to give you guys.
• 15:01
  SPEAKER_00: So I remember in undergrad, um, I think it was first, no, it was second year, I had a Costco membership.
• 15:07
  SPEAKER_00: It was fabulous.
• 15:08
  SPEAKER_00: And I got the Oreo thin stations, and I'm sure like there were other ones.
• 15:12
  SPEAKER_00: I think there was like Cookie Crisp too, but I really liked the Oreo thin stations.
• 15:17
  SPEAKER_00: This is back when I wasn't gluten-free, but we can get into that another day.
• 15:20
  SPEAKER_00: Uh, this is back before I cut gluten, but you ate those Oreo thin stations, those 100-calorie snack packs, and you felt so unsatisfied.
• 15:32
  SPEAKER_00: It felt like eating air, and that's because even though they were low calorie, they were high sugar, and they didn't have the you know, protein and healthy fats that were actually going to make you feel satisfied.
• 15:44
  SPEAKER_00: And it made you just want more sugar.
• 15:46
  SPEAKER_00: And I remember like it literally felt like I ate nothing, and I was like, I am better off having a spoonful of almond butter than you know, these sugar-filled, no-protein, like low-fat cookies that aren't doing anything for my body.
• 16:01
  SPEAKER_00: So I encourage you to also find ways to reward yourself and give yourself kind of like that that dopamine hit without using sugar.
• 16:10
  SPEAKER_00: Because people often tend to reward themselves with sweets.
• 16:14
  SPEAKER_00: And so those who are susceptible to sugar cravings are often under stress and there isn't much room for you know the other kind of reward systems.
• 16:24
  SPEAKER_00: So making time to reward yourself in other ways, it's going to be a great long-term strategy to avoid sugar.
• 16:32
  SPEAKER_00: Because if you have those other ways to go to and those other reward systems that are gonna make you feel good, you don't need to rely on sugar or you know, pastas and carbs and all that to make you feel good.
• 16:46
  SPEAKER_00: So when we are satisfied in other aspects of our life, we are less likely to rely on sweets.
• 16:53
  SPEAKER_00: This is something you definitely want to, you know, employ going forward.
• 16:58
  SPEAKER_00: You also, though, need to be like aware of the kind of the sneaky names of sugar because a lot of the time, you know, when quitting sugar, you're not aware of how much sugar you're eating, or you might still be consuming sugar and not know it.
• 17:13
  SPEAKER_00: So a lot of the times companies are now, you know, they're getting smart.
• 17:17
  SPEAKER_00: They know people are kind of trying to be more aware of sugar, so they're being tricky and they're using other names for sugar.
• 17:24
  SPEAKER_00: So remember, um, and this is a great tip, is to if it ends in os, so like os e it's a sugar.
• 17:33
  SPEAKER_00: Glucose, fructose, galactigose, maltose, these are all sugars.
• 17:40
  SPEAKER_00: So if you didn't know that this was a sugar, you might pick up a product and be like, oh, there's no sugar in this, there's just, you know, fructose, maltose, galacticose, that's it.
• 17:50
  SPEAKER_00: But those are all sugars.
• 17:53
  SPEAKER_00: So you need to be aware of those.
• 17:56
  SPEAKER_00: Something else you need to be aware of, and I see this mistake.
• 18:00
  SPEAKER_00: Ugh guys, I saw this mistake earlier today on Instagram, on an Instagram story of someone I was following and it broke my heart.
• 18:06
  SPEAKER_00: But you need to be aware that when you're quitting sugar, please, please don't switch to the artificial fake sweeteners to take their place.
• 18:16
  SPEAKER_00: These artificial sweeteners only trigger more sugar cravings.
• 18:21
  SPEAKER_00: And it was really funny because you know, this person was also talking about the fact that they have really bad sugar cravings, and it's because they are consuming, you know, your Splendas and your sweetenls.
• 18:34
  SPEAKER_00: So these are basically going to make you want more of the sugar.
• 18:37
  SPEAKER_00: That is how they are formulated.
• 18:39
  SPEAKER_00: They are literally developed to make you want more of the product.
• 18:43
  SPEAKER_00: So the more, you know, Splenda and Sweetenlow you consume, the more you want sugar.
• 18:48
  SPEAKER_00: And a lot of the time, you know, the people who are consuming the Splendas and Sweetenlows are trying to, you know, lose weight or be healthier, quote unquote.
• 18:57
  SPEAKER_00: And so they're not gonna go for the real sugar, they're gonna go for the fake sugar again.
• 19:01
  SPEAKER_00: What's that gonna do?
• 19:03
  SPEAKER_00: Make you crave more sugar.
• 19:04
  SPEAKER_00: So both real sugar and these fake sugars make you crave more sugar.
• 19:10
  SPEAKER_00: But one of the added damaging parts of these fake sugars is that they trigger you to gain more weight.
• 19:17
  SPEAKER_00: So this has been shown in studies, especially aspartame and saccharin, and these are your Splenda and Sweetenlow, which are the yellow packets and the pink packets, they trigger you to gain more weight.
• 19:31
  SPEAKER_00: Apart from that, they are also highly toxic to our systems.
• 19:36
  SPEAKER_00: So, besides the fact that they make you crave more sugar and they make you gain weight, they cause a whole host of other issues.
• 19:43
  SPEAKER_00: This is reproduction issues.
• 19:45
  SPEAKER_00: So if you are, you know, thinking of having children, having babies, fertility, you need to be aware of not consuming these things because it can lead to reproductive issues, liver and kidney disorders, thyroid issues.
• 19:58
  SPEAKER_00: So think hyper and hypothyroid, you know, even thyroid attacks, all of this.
• 20:04
  SPEAKER_00: You can't go the fake sugar route as a method to cut your cravings and to switch off of sugar because it's going to make you crave more sugar, gain more weight, and cause a whole host of other stuff because it's a fake chemical crap, basically.
• 20:20
  SPEAKER_00: So, what you do need to do is eat more healthy fats.
• 20:25
  SPEAKER_00: And I know you guys, if you have, you know, watched my content for a while, you guys know I preach all about healthy fats all the time.
• 20:33
  SPEAKER_00: But I know there are still some people who are unfortunately stuck in that fat-fearing mentality.
• 20:39
  SPEAKER_00: And I know even when I was growing up, if you are, you know, around the same age as me or like slightly older, you are were there for the low fat trend and the fat-free trend.
• 20:51
  SPEAKER_00: But the thing is, is that all these foods that were fat-free and low fat, they took out the fat, but they had to make it palatable, so they added sugar.
• 21:02
  SPEAKER_00: And so that only you know made you want more sugar.
• 21:05
  SPEAKER_00: You guys can kind of see a trend here of everything I'm explaining.
• 21:09
  SPEAKER_00: So when you eat healthy fats, you balance your blood sugar.
• 21:13
  SPEAKER_00: Balanced blood sugar is key to squashing cravings.
• 21:17
  SPEAKER_00: Like, if there's one thing you take away from this podcast episode, balanced blood sugar is the key to squashing cravings.
• 21:26
  SPEAKER_00: So ensuring you're getting enough healthy fats and reaching for those when cravings hit are going to be super helpful.
• 21:34
  SPEAKER_00: So this includes things like avocados, nuts, seeds, coconut oil.
• 21:40
  SPEAKER_00: They are going to be so good.
• 21:42
  SPEAKER_00: You also want to make sure that you are getting enough protein.
• 21:46
  SPEAKER_00: So this helps keep you fuller longer and helps with blood sugar.
• 21:51
  SPEAKER_00: Again, when our blood sugar is stable, we are less likely to get cravings.
• 21:56
  SPEAKER_00: So if you need more help with this and you need more help with, you know.
• 22:00
  SPEAKER_00: Balancing your blood sugar and knowing about like fats and protein and how to eat properly and how to nourish yourself so that you don't get cravings.
• 22:08
  SPEAKER_00: This is kind of what we dive into in Well Nourished.
• 22:11
  SPEAKER_00: Again, it's why you know cutting sugar is module one.
• 22:14
  SPEAKER_00: It's the first thing we get into.
• 22:16
  SPEAKER_00: And then we really get into you know how to eat properly in a way that you're not afraid, because I know a lot of you guys are afraid when it comes to eating healthy, of eating more healthy fats and eating more in general because you think you're going to gain weight, but at the end of the day, it's actually gonna help you lose weight because you're not hungry anymore and you're not leaving your body in that undernourished state that's making you have cravings, which is leading to binging because it's that under eating cycle that makes those cravings happen in the first place, but they can also make you go off the deep end, and then you kind of get into this state where you're ravenous and you eat the whole cupboard and you eat like a whole package of cookies, and that's kind of like the situation you get in.
• 23:01
  SPEAKER_00: And then those packages of cookies makes you want more cookies and more and more.
• 23:04
  SPEAKER_00: So we really teach in well-nourished how you know to do that and how to navigate that.
• 23:11
  SPEAKER_00: So those would be the top two things, but you also need to remember that carbs are sugar, so a lot of the time when people are quitting sugar, they simply think in terms of you know the granulated one that you would add to your coffee or something like that.
• 23:29
  SPEAKER_00: It's important to note though that breads, pastas, crackers, all of these are sugar, usually with more sugar added on top of them.
• 23:38
  SPEAKER_00: So when you're cutting sugar, you need to cut these as well.
• 23:42
  SPEAKER_00: Otherwise, these will contribute to cravings because they still give you that dopamine rush and they still affect your blood sugar.
• 23:52
  SPEAKER_00: You also need to make sure when it comes to cravings that your cravings are not happening because you're not sleeping enough.
• 23:59
  SPEAKER_00: So when we don't sleep enough, our bodies have more cravings throughout the day, especially for sugar.
• 24:05
  SPEAKER_00: And this includes like carbohydrates as well.
• 24:08
  SPEAKER_00: So whenever I say sugar, just remember that includes breads, pastas, as well as cakes, cookies, and all that.
• 24:15
  SPEAKER_00: So I don't know if you've ever noticed, but on days you don't get enough rest, you end up wanting more sugar.
• 24:21
  SPEAKER_00: And that's because when you don't sleep enough, it upregulates hormones in your body that actually make you get more cravings because it needs more sugar to get through the day because it's fatigued.
• 24:32
  SPEAKER_00: So you need to make sure you get enough sleep.
• 24:35
  SPEAKER_00: That is 100%.
• 24:37
  SPEAKER_00: If you are not sleeping enough, you're gonna really struggle when it comes to cravings.
• 24:43
  SPEAKER_00: So really make sure that you, you know, you're getting enough protein, you're getting enough healthy fats, you are aware of those sneaky sugars that are in things like pasta sauce.
• 24:55
  SPEAKER_00: You're not going for those sugar-free sweeteners.
• 24:59
  SPEAKER_00: And I really encourage you to change your mindset and not think of it as something you are depriving yourself from or something that is a loss of enjoyment, because it shouldn't be a short, you know, experiment to simply drop a size.
• 25:17
  SPEAKER_00: It's it's not a friend you're taking a break from, it's a toxin that you are cleansing from.
• 25:24
  SPEAKER_00: So when you change your attitude so that you see it as a toxin that you need to cleanse from, it's about doing it for your body from a place of love.
• 25:34
  SPEAKER_00: And when you love your body, you only want to give it good nourishing things.
• 25:39
  SPEAKER_00: You don't want to be giving it the fake sugars or the white sugar and everything like that.
• 25:44
  SPEAKER_00: You know, you want to be giving it real whole nourishing foods that are gonna make it feel good and of course make you feel good.
• 25:56
  SPEAKER_00: And you know, this is not to say that you can't replace it with, you know, better treat options because I mean, if you told me that I was never going to eat a cookie again, I would say, you know, that's not gonna happen.
• 26:08
  SPEAKER_00: But we can make it with better ingredients.
• 26:11
  SPEAKER_00: So we are so lucky right now that they have things like sugar-free chocolate chips.
• 26:16
  SPEAKER_00: And no, that does not mean ones made with Aspartamorstevia.
• 26:20
  SPEAKER_00: I mean literally ones that are unsweetened.
• 26:22
  SPEAKER_00: And you know, we use almond butter in recipes and for some great healthy fats and protein.
• 26:27
  SPEAKER_00: And when we make things with whole foods instead of processed, not only can we, you know, control the sugar, but they tend to be more satisfying.
• 26:37
  SPEAKER_00: So it really stops feeding this vicious cycle.
• 26:41
  SPEAKER_00: And of course, you guys know I have tons of recipes.
• 26:44
  SPEAKER_00: I even have a free healthy dessert ebook that is going to be great for you guys.
• 26:49
  SPEAKER_00: So if you haven't picked that up, make sure you do that.
• 26:52
  SPEAKER_00: But definitely make sure you stick to everything I said in this episode when it comes to cutting cravings.
• 26:59
  SPEAKER_00: And you know, to be honest, you might not feel great the first few days.
• 27:04
  SPEAKER_00: And this is really going to show you how bad your sugar addiction really is.
• 27:10
  SPEAKER_00: But it really is the first step in terms of recalibrating your body because when you start to, you know, eat less sugar, you start to crave next like less sugar.
• 27:22
  SPEAKER_00: So your taste buds will literally change as you know you start to, you know, eat less of it.
• 27:29
  SPEAKER_00: So if you need more support in this, like I said, well nourished is open for enrollment, and I am super excited.
• 27:37
  SPEAKER_00: We dive deep into sugar, into cravings, into intuitive eating, balancing that out.
• 27:43
  SPEAKER_00: And I give you guys the formula to basically build meals for the rest of your life.
• 27:48
  SPEAKER_00: So it's not like a 30-day meal plan, it's not something that, you know, in 30 days you're gonna be left stranded.
• 27:54
  SPEAKER_00: Not only do I give you, you know, all of the information and everything you need to know, but we also have, you know, great calls.
• 28:02
  SPEAKER_00: We have our group calls and our one-on-one calls so that you can really embody and anchor in how to live healthy and you know eat delicious food, as you guys, you know, have seen on my channel and on my Instagram.
• 28:15
  SPEAKER_00: I still eat delicious, healthy food and quite a lot of it.
• 28:19
  SPEAKER_00: And you know, you can still feel great and be lean and basically, you know, just feel amazing because we all deserve to feel amazing, right?
• 28:27
  SPEAKER_00: So I will leave a link for that in the show notes in case you know you are struggling with cravings and you need some support because you know, we're gonna be in a group container, it's gonna be amazing.
• 28:38
  SPEAKER_00: There's already some amazing women in the program already.
• 28:42
  SPEAKER_00: So come join us.
• 28:44
  SPEAKER_00: Thank you so much for listening to this episode.
• 28:47
  SPEAKER_00: If you liked it, I would love for you to share it on your Instagram and tag me with your favorite takeaways so that I can share.
• 28:56
  SPEAKER_00: And if you could leave me a five-star rating and review, I would be so incredibly grateful because it really allows people to find my podcast and allows me to keep bringing you value in each and every episode.
• 29:12
  SPEAKER_00: And I am so excited for future episodes, guys.
• 29:15
  SPEAKER_00: We have some great guests and some great topics lined up for you.
• 29:19
  SPEAKER_00: And if you as always, um, if you have any questions, definitely, you know, or requests, let me know on Instagram, and I will see you guys in the next episode.
• 29:29
  SPEAKER_00: Bye, guys.