Latest / Beyond Limits With Olivia Marie / How To Quit Sugar and Find The Best Sweetener

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How To Quit Sugar and Find The Best Sweetener · Beyond Limits With Olivia Marie

• 0:00
  SPEAKER_00: Hello everyone, welcome back to another episode of the podcast.
• 0:03
  SPEAKER_00: This week we are diving deep or deeper into sugar and cravings.
• 0:08
  SPEAKER_00: I have done an episode on cravings before and like why you can't stop why you can't stop craving sugar, something like that.
• 0:14
  SPEAKER_00: Anyways, go back and listen to that one.
• 0:15
  SPEAKER_00: I think it was episode two, three.
• 0:17
  SPEAKER_00: Anyway, something like that.
• 0:18
  SPEAKER_00: Go back and listen to this one, but we're diving deep in here.
• 0:20
  SPEAKER_00: Um I'm telling you the best to worst sweeteners, so I'm ranking them.
• 0:24
  SPEAKER_00: I'm telling you how to quit sugar and like some of the problems when you quit sugar and how to like navigate them to make it easier for you and everything like that.
• 0:32
  SPEAKER_00: Um before we get in, I am so excited because well, nourish is open for early enrollment.
• 0:39
  SPEAKER_00: So what does this mean?
• 0:39
  SPEAKER_00: This means you can get in now, you can start watching the content, feeling amazing, feeling delicious in your life, and then we have the live calls, which aren't gonna start until what May, March, May, the beginning of May.
• 0:52
  SPEAKER_00: Um but yeah, like I said, you get to start watching it now, so you get to pay it off over a longer period of time.
• 0:57
  SPEAKER_00: I know a bunch of you were requesting this like extended payment plan.
• 1:01
  SPEAKER_00: I got you.
• 1:02
  SPEAKER_00: We are doing it, so you can do it now, you can get it, and you can just start to feel good, guys.
• 1:07
  SPEAKER_00: I have so many of like the testimonials, the results, everyone's like balancing their hormones, they're quitting sugar, they're losing weight, they're feeling lean, their mindset is amazing, they're just happier, healthier in their lives.
• 1:18
  SPEAKER_00: Like, now's the time to get nourished.
• 1:20
  SPEAKER_00: Let's get you nourished before the you know the summer comes.
• 1:23
  SPEAKER_00: Let's do the deep emotional work, you know.
• 1:26
  SPEAKER_00: When people say that like they tried everything, I'm like, the reason it hasn't stuck before, the reason it hasn't, you know, you tried paleo, gluten-free, you tried these supplements, is because you haven't done the deep emotional work.
• 1:36
  SPEAKER_00: So that's why you get all the great, you know, amazing content in the modules, and then in the like the live calls, we do that deep work, that unpacking, that all of that stuff that you need to do in order to make it stick.
• 1:46
  SPEAKER_00: Plus, there's like meditations in there, exclusive recipes, like tons of EFT tappings, you know, all of this like bonus content that like I just keep adding to and adding to and adding to, which you will get lifetime access for.
• 1:59
  SPEAKER_00: So like I said, any questions, let me know.
• 2:01
  SPEAKER_00: I will leave the link for well nourish down below.
• 2:03
  SPEAKER_00: The extended payment plan is open until the end of March.
• 2:06
  SPEAKER_00: So if you've been wanting honestly, if you just want to feel like amazing in your body, amazing in your life, have that curl, like the health that you're dreaming of that you crave, and you're like, oh, Liv, like I just I'm tired of feeling this way.
• 2:18
  SPEAKER_00: Like, I need to feel amazing.
• 2:19
  SPEAKER_00: Get into well nourished.
• 2:21
  SPEAKER_00: So with that being said, let's go ahead and dive into the episode.
• 2:25
  SPEAKER_00: Welcome to the Live Well Podcast.
• 2:27
  SPEAKER_00: This podcast is designed to help you live well, body, mind, and soul.
• 2:33
  SPEAKER_00: I'm your host, Liv, a natural health and wellness expert.
• 2:36
  SPEAKER_00: And each week you will walk away with the insights, tools, and tips to truly live your best life.
• 2:44
  SPEAKER_00: If you are looking to live well, you are in the right place.
• 2:47
  SPEAKER_00: A new episode starts now.
• 2:49
  SPEAKER_00: Hello everyone, and welcome back to another episode of the podcast.
• 2:53
  SPEAKER_00: Today we're diving deeper into cravings and sugar.
• 2:57
  SPEAKER_00: I did an episode on this back when the podcast first launched, and it's still one of the most popular episodes, but today we are going to dive deeper into it.
• 3:08
  SPEAKER_00: Um, so let's go ahead and just talk about sugar and cravings in general.
• 3:12
  SPEAKER_00: Because if you are getting hangry, like if you are hangry and you know it, raise your hand.
• 3:16
  SPEAKER_00: Hungry and like angry's evil spawn is basically telling you that you are addicted to sugar because it hangry boils down to blood sugar and blood sugar problems.
• 3:28
  SPEAKER_00: So what we have to remember is that they're easy to reverse, prevent, and also like manage all of these blood sugar issues.
• 3:35
  SPEAKER_00: And the truth is that our taste buds, our hormones, our brain chemistry is all basically hijacked by the food industry.
• 3:43
  SPEAKER_00: And sugar is a major villain here, right?
• 3:45
  SPEAKER_00: Because being addicted to sugar and flour is not an it really, it is an emotion.
• 3:51
  SPEAKER_00: Like there's emotions, you know, tied to it, but it's basically also, you know, biologics because it's driven by hormones and neurotransmitters that fuel sugar and carb cravings, leading to like uncontrolled eating, binge eating, etc.
• 4:05
  SPEAKER_00: And that's why we're seeing it really rise in terms of not only blood sugar issues, but also eating disorders, but what else it leads to, like cancer, Alzheimer's, hypertension, and all that stuff that comes with being addicted to sugar.
• 4:18
  SPEAKER_00: So when we think back to evolution, right, we have been evolving for 8 million years or so.
• 4:23
  SPEAKER_00: I think it's like maybe more than that, but like roughly 8 million years.
• 4:27
  SPEAKER_00: And we've only been eating like grains, beans, and like these sugary foods for the about the last 12,000 years.
• 4:35
  SPEAKER_00: So remember that for most of evolution, we were hunter and gatherers.
• 4:39
  SPEAKER_00: And the truth is we we were a very plant-rich diet.
• 4:43
  SPEAKER_00: The average like hunter-gatherer, you know, ate all the different species of plants, they ate wild animals, wild fish, and they actually ate a diet that was didn't include like grains, beans, or dairy.
• 4:56
  SPEAKER_00: I mean, unless you like could milk a tiger, you know, you really weren't getting dairy either.
• 5:02
  SPEAKER_00: And they also didn't eat sugar unless they found like a a honeycomb where the bees made honey, and that was like very rarely but also painful to get, right?
• 5:12
  SPEAKER_00: Because they are bees and you would have to get stung by a bunch of bees in order to get that honey.
• 5:16
  SPEAKER_00: And so, um, if you imagine that like, you know, you had to climb up a tree with a like a 200-foot tree in order to get like a cookie, well, then like we would have a much, you know, different diet than we do now.
• 5:30
  SPEAKER_00: But that's the kind of scenario we were in.
• 5:32
  SPEAKER_00: That's the way we have evolved, is that in order to get that high sugar, we basically have to climb a 200-foot tree, and it was only, you know, very, very rarely in our hunter-gatherer that we would actually even come across it.
• 5:44
  SPEAKER_00: And so we really have a much different diet than we do now.
• 5:48
  SPEAKER_00: We had much different access, and having this repeated access to these processed high sugar foods and everything have made it more difficult, right?
• 5:56
  SPEAKER_00: Also keep in mind that the sugar they had access to was more nutrient-dense.
• 6:00
  SPEAKER_00: It was things like honey and fruits, higher in fiber, higher in vitamins and minerals, and everything like that.
• 6:06
  SPEAKER_00: So we um we've shifted from eating a diet that's primarily protein and plants and everything like that to one that is predominantly carbs.
• 6:14
  SPEAKER_00: And that's because of the agricultural system, you know, being subsidized by wheat, corn, soy, processed foods, and everything like that.
• 6:21
  SPEAKER_00: And so the thing is that anything really in like in nature is safe to eat.
• 6:27
  SPEAKER_00: And we've been evolved to believe that way.
• 6:30
  SPEAKER_00: Because things that are bitter could possibly kill you because they could possibly be poisonous.
• 6:34
  SPEAKER_00: So our bodies really are true wired to eat sugar when we get a hold of it, whether that is fruit in the summer, uh, whether that is honey, or whether it is a processed, you know, sugary thing, because it allows us to store fat.
• 6:47
  SPEAKER_00: And the way we store fat is not by eating fat, it's by eating sugar.
• 6:52
  SPEAKER_00: So the whole idea that fat makes you fat, I mean, if you've watched my content, you know that this is definitely not true.
• 6:57
  SPEAKER_00: Like, we're stepping away from the low fat this, the skim that, because that's high sugar and it makes you store fat.
• 7:02
  SPEAKER_00: And we know now that people who eat like a calorie-restricted, low-fat diet, um, you know, actually have worse outcomes in terms of weight loss, worse outcomes from being restricted, um, hormones and everything like that, meaning versus when you compare it to like high fat, low carb, it's the opposite.
• 7:20
  SPEAKER_00: Um, and when you have all the good stuff that comes from that.
• 7:22
  SPEAKER_00: So we now have to look at the amount of sugar that we're eating as a drug because it's part of the brain that actually makes you addicted, right?
• 7:29
  SPEAKER_00: It is a dopamine response.
• 7:32
  SPEAKER_00: Just like when you get attacked on your phone, a bing, you know, it hits your brain chemistry, it makes you feel a little bit of pleasure, so does sugar.
• 7:38
  SPEAKER_00: So does cocaine, so does heroin, so do all of the addictive drugs.
• 7:42
  SPEAKER_00: So sugar does the exact same thing.
• 7:44
  SPEAKER_00: And we know actually mechanically how that works.
• 7:46
  SPEAKER_00: We know that there are people who, you know, also have genetic variations that make their receptors even more susceptible to that brain dopamine response.
• 7:55
  SPEAKER_00: And these people need like more and more stimulation to receive the same pleasure.
• 7:59
  SPEAKER_00: The bad news is that the more sugar you eat, or if you are overweight, you actually downregulate the receptors, meaning the more overweight you are, the less your pleasure centers work.
• 8:09
  SPEAKER_00: Meaning you need more and more sugar and starch to actually stimulate your pleasure center.
• 8:13
  SPEAKER_00: So you end up getting into this vicious cycle where you crave more, eat more, need more, and it gets really an addictive drug.
• 8:20
  SPEAKER_00: So we know that you can go through withdrawal.
• 8:22
  SPEAKER_00: Um, you know, when they feed animals and they give them lots of sugar and you cut the sugar out, they actually go through withdrawal like an addict.
• 8:28
  SPEAKER_00: So that's why cutting sugar can be so hard because you are literally going through withdrawal.
• 8:33
  SPEAKER_00: Your system has become addicted and used to the sugar.
• 8:37
  SPEAKER_00: So they've actually done studies.
• 8:39
  SPEAKER_00: I don't know if I mentioned this in the last one, but they gave rats um cocaine and sugar, and they were actually more addicted to sugar than cocaine, which is like insane.
• 8:46
  SPEAKER_00: Oh, I also want to add in if you haven't taken my cravings quiz, definitely go and take that.
• 8:51
  SPEAKER_00: It basically is going to run you through what type of craver you are and the reasons for it.
• 8:58
  SPEAKER_00: So I'm going to kind of like break it down slightly here, uh, so that you can kind of see maybe what kind of craver you are, but I also encourage you to take my cravings quiz.
• 9:07
  SPEAKER_00: It's free so that you can help really understand.
• 9:10
  SPEAKER_00: So we have like what is called the depressed craver, which is usually caused by a deficiency in serotonin, um, which is like your brain's inner sunshine.
• 9:19
  SPEAKER_00: So this is normally if you have cravings for foods in the afternoon, afternoon, or the evening.
• 9:24
  SPEAKER_00: If you've been feeling negative, you tend to have anxiety, low self-esteem, obsessive thoughts, um, you're edgy and irritable or a night owl, you might be a depressed craver.
• 9:33
  SPEAKER_00: Then we have a crashed craver, which is normally from blood sugar drops, and you can be multiple of these.
• 9:38
  SPEAKER_00: That's another thing.
• 9:39
  SPEAKER_00: You can also be multiple of these.
• 9:41
  SPEAKER_00: So these are people who get hangry, shaky, you get hypoglycemic, you are unable to go more than like two, three hours without food.
• 9:51
  SPEAKER_00: You should be able to go easily five, six hours with not eating, and you should never ever get hangry.
• 9:57
  SPEAKER_00: If you are getting hangry and shaky, your body body is running off of glucose, it's not running off of fat.
• 10:02
  SPEAKER_00: We need to get you running off of fat.
• 10:03
  SPEAKER_00: Um, and if you need help with this, just get into well-nourished because we fix your blood sugar, we get you running on fats, we get you feeling amazing and everything like that.
• 10:10
  SPEAKER_00: But that's gonna be a sign that you know you need to balance your blood sugar.
• 10:15
  SPEAKER_00: Then we have a comfort craver, which is usually, you know, those endorphins.
• 10:19
  SPEAKER_00: These are caused by deficiency in those responses.
• 10:22
  SPEAKER_00: So you're really craving that reward, that pleasure, that numbing feeling that you get from foods.
• 10:26
  SPEAKER_00: You are tend to be as sensitive from emotional pain or kind of have this like chronic physical pain.
• 10:31
  SPEAKER_00: You also frequently feel sadness, lonely, you might cry or tear up easily.
• 10:36
  SPEAKER_00: And so you're gonna want to like work on those centers.
• 10:39
  SPEAKER_00: And actually, in well-nourished, not only is week one um quitting sugar, but we also do the emotional work.
• 10:45
  SPEAKER_00: So we do the everything I'm touching on here, plus we do the emotional to help reprogram your mind so that you're not going to food for comfort.
• 10:53
  SPEAKER_00: Anyways, moving on, we have the stressed craver.
• 10:55
  SPEAKER_00: So these are people who are normally have low levels of GABA.
• 10:58
  SPEAKER_00: So you tend to crave foods for stress relief, you have tense muscles, you're unable to relax, you frequently furn feel burnt out or overwhelmed.
• 11:07
  SPEAKER_00: You're probably a stress craver.
• 11:09
  SPEAKER_00: And then we have the fatigued craver.
• 11:11
  SPEAKER_00: So this is normally because you are deficient in these naturally occurring catecholamines, which means that your adrenals are basically burnt out.
• 11:18
  SPEAKER_00: So you're craving caffeinated, sugary foods for energy and focus.
• 11:22
  SPEAKER_00: You feel like kind of bored or flat without them, you lack energy, you lack drive, you lack concentration.
• 11:27
  SPEAKER_00: And then as soon as you have some sugar, you're like, oh, good to go.
• 11:30
  SPEAKER_00: So these are all the different types of um cravers.
• 11:33
  SPEAKER_00: Some of the main ones, again, I encourage you to go take the quiz or I get into well nourish if you need help with this because it's now open.
• 11:39
  SPEAKER_00: But I want to run through some of the problems when it comes to sugar and why we've become so highly stimulated.
• 11:46
  SPEAKER_00: And one of the issues is artificial sweeteners.
• 11:49
  SPEAKER_00: So most people actually go to artificial sweeteners when they're trying to cut sugar, but they're actually a thousand times more sweet in flavor than sugar or more, so they can be super stimulating.
• 12:00
  SPEAKER_00: We also have issues like you know, sugar and salad dressing.
• 12:03
  SPEAKER_00: People are not aware that, like, why is there like sugar in bottled dressings?
• 12:07
  SPEAKER_00: Like, I don't even understand.
• 12:08
  SPEAKER_00: Like, I do understand, they want your taste buds to become addicted to their salad dressing, so you buy more, but you just keep in mind that it is all for so you become addicted to sugar, so that you stay, you know, addicted to the items that they are trying to sell you.
• 12:23
  SPEAKER_00: Also, touching on because I feel like this is gonna be a frequent question, fruit juice, in terms of like when I see people drinking like pure fruit juice or like all these, like apple, pineapple, this, blah blah blah blah blah.
• 12:35
  SPEAKER_00: Okay, you get a few vitamins, you get a few antioxidants, sure.
• 12:39
  SPEAKER_00: But essentially, fruit juice is like drinking soda, it is high in fructose, which is not a good thing.
• 12:45
  SPEAKER_00: Um, and it's really like not that much better than soda when you break it down because the the antioxidants and the vitamins you get do not outweigh the sugar that you get.
• 12:54
  SPEAKER_00: So don't think that drinking like juice is a healthy drink, unless, of course, it's 100% vegetables.
• 13:00
  SPEAKER_00: Um and if you think about how many like apples or how many of this you need to get in order to get like this juice, like you wouldn't eat five apples.
• 13:09
  SPEAKER_00: So you wouldn't, like, why would you juice the five apples?
• 13:11
  SPEAKER_00: Does that make sense?
• 13:12
  SPEAKER_00: Um, so we're like, we're told to eat like five to nine servings of fruit and vegetables a day, which is good, except it should be vegetables mainly.
• 13:20
  SPEAKER_00: It should be like seven vegetables and two fruit.
• 13:23
  SPEAKER_00: And like if you are a I don't know, a soul cycle instructor, you are teaching hit classes or workouts, you know, five times a day, working out five hours, yeah, sure, you can eat more fruit.
• 13:33
  SPEAKER_00: But for the average person who's like sedentary, maybe gets a 30 to one hour workout in, you don't want to be having a big bowl of pineapple or big bowl of grapes because it's just gonna raise your blood sugar significantly.
• 13:45
  SPEAKER_00: And it's also gonna make you run on glucose, it makes it gonna make you store fat, it's gonna do stuff to your hormones, your mood, bloating, all that kind of stuff.
• 13:53
  SPEAKER_00: So when you do all that, all of a sudden, like you really change the fuel source.
• 13:58
  SPEAKER_00: So when we're cutting sugar, we can teach our body to not be so reliant on glucose.
• 14:04
  SPEAKER_00: Because let's go back to the hunter gathering.
• 14:06
  SPEAKER_00: Let's say you didn't get to eat all day because you're hunter and gathering and you ran out of food.
• 14:10
  SPEAKER_00: You could easily switch to burning fat if you are not addicted to sugar, because you have a lot of fat stored in your body.
• 14:16
  SPEAKER_00: You can literally mobilize the fat and burn that as a way of getting fuel.
• 14:21
  SPEAKER_00: But if you are running on carbohydrates and running on sugar, you're not gonna be able to do that.
• 14:26
  SPEAKER_00: So switching to that kind of role is actually gonna be very, very powerful.
• 14:31
  SPEAKER_00: I mean, it also has really good aging effects.
• 14:33
  SPEAKER_00: It regulates your mitochondria, improves your G expression, reduces inflammation, reduces your cardiometabolic risk factors, reduces like damage in your gut, heals the gut, increases stem cells, increases longevity, and all of that kind of stuff.
• 14:48
  SPEAKER_00: So just keep all of that in mind.
• 14:51
  SPEAKER_00: Another question I frequently get is like, oh, is this okay?
• 14:54
  SPEAKER_00: Is stevia okay, etc.?
• 14:56
  SPEAKER_00: And like normally I find when people are asking me, oh, is this okay?
• 15:00
  SPEAKER_00: Is this okay?
• 15:01
  SPEAKER_00: Is this okay?
• 15:02
  SPEAKER_00: It's because they're addicted to sugar.
• 15:04
  SPEAKER_00: Now, I would suggest that you just work on cutting it out versus replacing or substituting the sugar for something that is, you know, zero calories or this.
• 15:14
  SPEAKER_00: Yes, stevia is better than the other ones, um, because as we know, those other like yellow packets, the splendor, the sweet and low, are going to destroy your gut microbiome, cause anxiety, make you to craze more sugar.
• 15:27
  SPEAKER_00: But just by substituting one for the other is not going to help break your addiction to sugar.
• 15:33
  SPEAKER_00: So as far as stevia goes, um, it's not as bad as raising insulin, but still I wouldn't consider it like a free food.
• 15:39
  SPEAKER_00: It's a treat.
• 15:40
  SPEAKER_00: I would encourage you to do a little bit of regular sugar, like I when I say regular, I mean coconut sugar, guys.
• 15:47
  SPEAKER_00: Um, but not going, you know, and just substituting one for the other.
• 15:52
  SPEAKER_00: Because really think of sugar like as a recreational drug, right?
• 15:56
  SPEAKER_00: It's like tequila or vodka.
• 15:58
  SPEAKER_00: You don't want to have a bottle of vodka for breakfast, lunch, and dinner, which is just essentially what you're doing with sugar.
• 16:02
  SPEAKER_00: Sure, if you want to enjoy, okay, when I say sugar from time to time, add it in like don't eat processed foods or add ones with hidden sugar.
• 16:11
  SPEAKER_00: Have it in a way that's like not overloading your body.
• 16:17
  SPEAKER_00: So we should be having like less than five teaspoons a day at the max.
• 16:22
  SPEAKER_00: Okay, less than five, that's five, that's five of those like little teaspoons.
• 16:26
  SPEAKER_00: So if you're putting one in your coffee, like that's already like you know, you're one fifth of the way there.
• 16:30
  SPEAKER_00: And that is max, right?
• 16:32
  SPEAKER_00: Um, and to be honest statistically, most people eat four to ten times that, which is honestly scary.
• 16:38
  SPEAKER_00: And keep in mind, like a teaspoon is like five grams.
• 16:42
  SPEAKER_00: So if we think of like one can of Coca-Cola being 49 grams, like you've had like what?
• 16:47
  SPEAKER_00: Okay, I'm not great at math on the spot, guys, but that's a lot of sugar, right?
• 16:50
  SPEAKER_00: So how can we start to cut our sugar cravings, cure the hanger and everything like that?
• 16:55
  SPEAKER_00: You need to be loading up on healthy fats.
• 16:57
  SPEAKER_00: Fats do not make you fat, sugar makes you fat.
• 17:00
  SPEAKER_00: Your brain is 60% fat, and your body runs best when it is running on burning fat instead of sugar.
• 17:07
  SPEAKER_00: Fat is the longest lasting source of energy for you and your brain.
• 17:10
  SPEAKER_00: The more you eat fat to burn fat, the more you get regulated on fat and you're not burning sugar.
• 17:16
  SPEAKER_00: This is also going to be good for weight loss, gut health, and everything like that.
• 17:19
  SPEAKER_00: Also keep in mind that, like, you know, breast milk is like mostly fat, and there's a reason for it, right?
• 17:25
  SPEAKER_00: So keep your brain boosted, keep your gut health eye, keep your hangry at bay by loading up on avocado, salmon, coconut oils, grass-fed meats, nuts, seeds, and everything like that.
• 17:36
  SPEAKER_00: Moving on to protein.
• 17:37
  SPEAKER_00: Protein really helps to balance your blood sugar and slow the absorption of sugar and starchy foods.
• 17:43
  SPEAKER_00: But you don't want to really overdo it.
• 17:44
  SPEAKER_00: You can actually have too much protein, but protein's gonna help you when you are craving sugar.
• 17:51
  SPEAKER_00: So this happens through a process called gluconeogenesis.
• 17:54
  SPEAKER_00: So if there's too much in your body, you start converting the protein you are eating into sugar.
• 18:01
  SPEAKER_00: So I would opt for like I wouldn't have more than like 30 grams per per serving.
• 18:09
  SPEAKER_00: Um, and even then, like it depends on your height, weight, etc.
• 18:13
  SPEAKER_00: Okay.
• 18:14
  SPEAKER_00: Low fructose fruits.
• 18:16
  SPEAKER_00: So sticking to low sugar fruits, berries, cherries, kiwis, staying away from like the high ones like mango, bananas, and everything like that are gonna help you quit sugar.
• 18:26
  SPEAKER_00: The more you eat sugar, the more you crave it.
• 18:27
  SPEAKER_00: All right.
• 18:28
  SPEAKER_00: Next up is non-starchy vegetables, um, which obviously you know should be a part of your diet, but these are gonna help keep your blood sugar managed.
• 18:36
  SPEAKER_00: Spinach, kale, chard, zucchini, asparagus, all this kind of stuff is gonna help.
• 18:42
  SPEAKER_00: Then you can add in also like lots of spices, um, because spices really add taste and interest to your food, right?
• 18:48
  SPEAKER_00: And so they're actually gonna lower blood.
• 18:50
  SPEAKER_00: Like, for example, cinnamon can lower blood sugar.
• 18:52
  SPEAKER_00: You need a quarter teaspoon amount, but it's going to lower blood sugar.
• 18:55
  SPEAKER_00: It's good for inflammation, and it's gonna be good for your insulin resistance and all that.
• 19:00
  SPEAKER_00: So if we think about sugar in all its forms, like there's so many different labels for sugar.
• 19:06
  SPEAKER_00: There's agave, there's cane, there's you know, turbino.
• 19:10
  SPEAKER_00: All of these things are our sugars.
• 19:12
  SPEAKER_00: And also keep in mind that grains are sugars in themselves.
• 19:15
  SPEAKER_00: So they all have the same effect on your nuclear cumbens, which is a brain structure that is part of our pleasure and reward system that is triggered by sugar.
• 19:23
  SPEAKER_00: So every time we consume sugar, it triggers the nucleus accumbens to basically have this pleasure reward system.
• 19:29
  SPEAKER_00: And that biological reaction that occurs gives that signal of dopamine, which is that pleasure neurotransmitter that makes you feel delicious.
• 19:37
  SPEAKER_00: And it's the same response that happens actually like during sex or like drug use, right?
• 19:41
  SPEAKER_00: So the problem happens is then we're constantly stimulating this from sugar, from like the sugar in your coffee, a sugary breakfast, you know.
• 19:50
  SPEAKER_00: We have oatmeal that we add brown sugar to and then a whole banana.
• 19:53
  SPEAKER_00: Jesus Christ, my God, what a dopamine, like, and you end up building tolerance, right?
• 19:58
  SPEAKER_00: And then things don't become as sweet.
• 20:00
  SPEAKER_00: The amount of people that I've been through well nourished after they cut sugar and reprogrammed their taste buds, and now been like, oh my god, since I quit sugar, blueberries now are so insanely sweet.
• 20:09
  SPEAKER_00: And like I'm the same way now.
• 20:11
  SPEAKER_00: If I have like a handful of fresh blueberries, it is so sweet for me.
• 20:16
  SPEAKER_00: Like I can't even handle, you know, those Starbucks drinks or whatever anymore because it's way too sweet.
• 20:21
  SPEAKER_00: So um, the deeper these neuronal pathways are created and the more sugar you give yourself, the more sugar is needed to give that body the same fix, right?
• 20:29
  SPEAKER_00: So when we decide to cut out sugar, we will naturally detox and have withdrawal symptoms.
• 20:34
  SPEAKER_00: And um it's gonna make you possibly feel shitty.
• 20:38
  SPEAKER_00: So whether you do a cold turkey or not, it's kind of up to you.
• 20:41
  SPEAKER_00: However, you might have some issues or hurdles quitting sugar, and I'm gonna get into those now, and maybe it's like some things that you can do if these start to come up for you.
• 20:49
  SPEAKER_00: So sorry guys, I was letting my house manager it.
• 20:52
  SPEAKER_00: Um, okay, jumping back.
• 20:54
  SPEAKER_00: So the problem cravings, you get the dopamine response, then you get the insulin spike, and this, you know, causes strong cravings, and then the sugar awakens that hangry monster like nothing else does, leaving you know willpower and best intentions in the dust.
• 21:07
  SPEAKER_00: So you want to be loading up on healthy fats.
• 21:10
  SPEAKER_00: Big fan of healthy fats.
• 21:12
  SPEAKER_00: Um, this is gonna help to make the transition a lot easier.
• 21:17
  SPEAKER_00: Okay, then we have digestive issues.
• 21:19
  SPEAKER_00: So, right, there's trillions of yeast and bacteria that live in your GI system and consume what you eat.
• 21:25
  SPEAKER_00: And so you are what your microbiome eats.
• 21:28
  SPEAKER_00: So a shift in your microbiome will happen when foods that contain or break down sugar are removed from your diet.
• 21:34
  SPEAKER_00: So there are certain opportunistic yeast and bacteria that thrive off sugars in your food, and what when they do not get their regular, you know, fix of you know, banana, oatmeal, pop, whatever it is, then you can get die off symptoms.
• 21:50
  SPEAKER_00: This will cause bloating, diarrhea, constipation, which is all common as the microbiome adjusts.
• 21:56
  SPEAKER_00: So, um, what you can do is Is you can like have ginger or some bone broth, adding this to your meals is gonna help soothe the digestive symptoms.
• 22:07
  SPEAKER_00: Okay, fatigue.
• 22:09
  SPEAKER_00: Saying fatigue as I sit my espresso.
• 22:12
  SPEAKER_00: Um okay, so since many individuals basically are running on glucose, right?
• 22:20
  SPEAKER_00: You're gonna experience exhaustion and fatigue when you decide to leave sugar and excess carbs behind because your body is gonna transition from using sugar as fuel to using fats.
• 22:30
  SPEAKER_00: Again, healthy fats with a wing here are gonna give your body back what it needs to operate without feeling sluggish.
• 22:36
  SPEAKER_00: Um, like I said, if you need help with this, this is what we do in Wellnourish.
• 22:39
  SPEAKER_00: I mean, along with the emotional.
• 22:40
  SPEAKER_00: But um if you're having trouble on your own, get in.
• 22:43
  SPEAKER_00: But you know, coconut oil, olives, avocados, wild-caught fish, and all of that.
• 22:48
  SPEAKER_00: The next problem, you know, flu-like symptoms.
• 22:50
  SPEAKER_00: So when you're cutting sugar, you might feel flu-like symptoms coming off of it.
• 22:54
  SPEAKER_00: This is a withdrawal sign.
• 22:56
  SPEAKER_00: It is not a sign that your body needs sugar.
• 22:58
  SPEAKER_00: Jesus, oh my god.
• 22:59
  SPEAKER_00: The amount of times I've seen people like, oh, I quit sugar and you know, I quit eating so high carb, but then I felt, you know, flu-like symptoms are jittery or this, which means I need sugar.
• 23:10
  SPEAKER_00: No, no.
• 23:11
  SPEAKER_00: It means you're addicted to sugar and you're running on sugar and you can't use fats for fuel.
• 23:16
  SPEAKER_00: So, um, adding cilantro to your meals is gonna be really good for this to help with the flu-like symptoms, um, because it helps you to naturally detox from sugar.
• 23:24
  SPEAKER_00: Dandelion root tea is good.
• 23:26
  SPEAKER_00: Um, both of these things are gonna help with the detox to make this a more gentler process.
• 23:31
  SPEAKER_00: Alright, headaches.
• 23:32
  SPEAKER_00: Headaches are also super common when you are cutting sugar, and in order to like help this out, um, turmeric and magnesium are like two of my favorites.
• 23:41
  SPEAKER_00: Magnesium, more so because it's a natural muscle relaxant, but also turmeric has curcumin or curcuminoids that assist really in down-regulating the cytokine activity, which is inflammation, and then the magnesium chill pill.
• 23:54
  SPEAKER_00: So both of those are gonna help if you are experiencing headaches when cutting sugar.
• 23:59
  SPEAKER_00: Okay, and then we have hunger issues, which if you try to avoid sugar in any sugar-laden food, this really can start to eliminate a large portion of the calories that you were consuming daily, right?
• 24:10
  SPEAKER_00: So by cutting it out, you might find you're excess hungry because you're not currently eating all those calories that those took up.
• 24:16
  SPEAKER_00: So do not, you know, doubt your decision to eat clean and give it up.
• 24:21
  SPEAKER_00: Your body will calibrate to the new way of eating and be mindful to nourish your body with delicious filling foods, okay?
• 24:27
  SPEAKER_00: Healthy fats, protein, and all this stuff.
• 24:29
  SPEAKER_00: You want to feel delicious, satisfied, nourished, and all of that.
• 24:34
  SPEAKER_00: Okay, next problem: mood changes.
• 24:37
  SPEAKER_00: So when you cut sugar, you might find that, you know, well, yes, your mood was being supported by those dopamine, those chronic dopamine hits that you were getting from your sugar.
• 24:46
  SPEAKER_00: And so as the dopamine stimulation slows down, when you cut sugar, you might get withdrawal symptoms like irritability, moodiness, anxiety, depression, and sugar itself actually aggravates and triggers anxiety depression.
• 24:59
  SPEAKER_00: Therefore, when it the body comes out of like a detox from it, your brain will actually be more balanced.
• 25:05
  SPEAKER_00: However, it can be shitty in the interim.
• 25:07
  SPEAKER_00: So, um, one adaptogen that's actually really good for this is mucinopurians, which is great at supporting the healthy dopamine function and is honestly a personal favorite of mine when I use it with clients who are really struggling with the mood changes that come with cutting sugar, because the it contains an L Dopa compound, which is like the precursor to dopamine.
• 25:28
  SPEAKER_00: So you can use the supportive adapogens to really help give your body make it easier if you're experiencing mood changes when you are cutting sugar.
• 25:36
  SPEAKER_00: Okay, muscle aches.
• 25:37
  SPEAKER_00: So one of the benefits of cutting out sugar is the reduction of like inflammation in the body.
• 25:42
  SPEAKER_00: Guys, inflammation is killer.
• 25:44
  SPEAKER_00: Inflammation is like the root cause of like most things gut health, anxiety, depression, brain fog, joint pain, eczema, acne-I mean, you name it, I'll can probably find a root cause that stems from inflammation, right?
• 25:57
  SPEAKER_00: So when you're cutting out sugar, um, the reduction of inflammation and edema in your body can actually cause water weight loss, which can lead to some electrolytes and also the flu-like symptoms, but as well as muscle aches and cramping.
• 26:11
  SPEAKER_00: So this is kind of like um goes back to when people go keto, sometimes they get muscle aches.
• 26:16
  SPEAKER_00: That's just because of the water loss and you're losing some electrolytes.
• 26:19
  SPEAKER_00: So you need to focus on getting in some electrolytes, uh, a pinch of the sea salt in your water, or getting some like you know, over-the-counter packets, whichever one you want.
• 26:29
  SPEAKER_00: Um, but it's gonna help with those muscle aches.
• 26:31
  SPEAKER_00: Okay, the next problem: shakiness.
• 26:34
  SPEAKER_00: So when your body is used to sugar and one sugary fix after another and you're getting this like blood sugar roller coaster, it can leave you feeling dizzy or shaky when your body is running on glucose.
• 26:44
  SPEAKER_00: So if you are susceptible to low blood sugar and you find like you're getting shaky, make sure you're getting like 15 to 25 grams of clean protein with the healthy fats at each meal.
• 26:54
  SPEAKER_00: Again, wild caught fish, grass-fed beef, nuts, seeds, and if you find yourself getting hangry for the next meal, know that your body needs more protein.
• 27:02
  SPEAKER_00: So use that as like a hey, I'm hangry.
• 27:05
  SPEAKER_00: I should have eaten more protein at lunch, and now I know I need more protein now, and tomorrow I'm gonna eat more protein at lunch.
• 27:10
  SPEAKER_00: Hopefully that all makes sense.
• 27:12
  SPEAKER_00: Um I'm just gonna take a sip of my espresso.
• 27:14
  SPEAKER_00: Guys, I go on these rants about sugar.
• 27:17
  SPEAKER_00: If there's one thing that like sugar is like killer, really.
• 27:20
  SPEAKER_00: Because like sugar destroys your gut, and like if we have gut health, if we don't have good gut health, we have nothing.
• 27:25
  SPEAKER_00: And like gut health is tied to like mood, brain fog, joints, like everything, right?
• 27:31
  SPEAKER_00: And it's just it's just so crazy.
• 27:33
  SPEAKER_00: And it's crazy how much it subsidized and marketed and put in your food and made you become addicted to it.
• 27:38
  SPEAKER_00: Like, it just breaks my heart, anyways.
• 27:40
  SPEAKER_00: Okay, so um, beware, like I said, of the added sweeteners to everything.
• 27:47
  SPEAKER_00: And I wanted to rank kind of like people ask, Omi, oh, what sweeteners should I choose?
• 27:52
  SPEAKER_00: So we're gonna rank them from worst to best.
• 27:55
  SPEAKER_00: So the worst, the absolute worst of the sweeteners are the artificial ones, the worst of the worst.
• 28:03
  SPEAKER_00: These are the you know, the colorful packets, the Splenda, the Equal, the NutraSweet, the sweet and low, the neotane, the you know, asulfame, all of these things.
• 28:14
  SPEAKER_00: You know, all these little packets that you put in your coffee, your sprinkle your oatmeal, it's really wreaking havoc on your brain and your microbiome because they are made with an isolated amino acid called phenylalanine, which is neurotoxic and really, well, A, it just goes directly to your brain to deplete your serotonin levels.
• 28:29
  SPEAKER_00: And as we learn, what is one type of craver?
• 28:32
  SPEAKER_00: The depressed craver is that, you know, low serotonin.
• 28:36
  SPEAKER_00: So it goes there, it makes you feel sweet, it lowers serotonin, it makes you want more of it, right?
• 28:41
  SPEAKER_00: They want you to become addicted to this stuff, guys.
• 28:43
  SPEAKER_00: You need to remember that it's all marketing, okay?
• 28:46
  SPEAKER_00: So when you lower serotonin, you also get mood disorders, etc.
• 28:49
  SPEAKER_00: Not to mention the fact that these artificial sweeteners have been documented to cause microbiome dysbiosis, um, impacts the gut brain access, as well as things like you know, cancer and everything like that.
• 29:00
  SPEAKER_00: Um the truth is actually that that there's also links between autoimmunity and artificial sweeteners.
• 29:07
  SPEAKER_00: So Hashimoto's, um, IBD, Crohn's, you know, also criticized, which are IBD obviously.
• 29:14
  SPEAKER_00: Um, but all of these things have been like tied to the use of artificial sweeteners, which I feel like people gravitate towards artificial sweeteners when they are trying to lose weight because they're calorie-free, but they're actually not doing you a favor.
• 29:27
  SPEAKER_00: Um, they also raise the gut pH levels, which honestly triggers autoimmunity, and it also triggers the body's immune system to attack itself, which is like the autoimmunity.
• 29:36
  SPEAKER_00: But the chemical sweeteners actually change the bacterial makeup of your microbiome, which can lead to weight gain, the very thing you're avoiding by using these zero calorie sweeteners, um, diabetes, metabolic disorders, inflammation, mood, all of this stuff, guys.
• 29:51
  SPEAKER_00: Just like, please, please stop with the sugar for your syrups.
• 29:54
  SPEAKER_00: Please stop with these packets.
• 29:56
  SPEAKER_00: Like, I feel like these packets should be banned.
• 29:58
  SPEAKER_00: Like, it should just be illegal, you know, to have sell these packets.
• 30:00
  SPEAKER_00: All right, next up is high fructose corn syrup.
• 30:03
  SPEAKER_00: So I feel like this one is popular in terms of like people are generally somewhat aware of high fructose corn syrup.
• 30:08
  SPEAKER_00: Um, and actually, even foods that you wouldn't think contain this sweetener um do.
• 30:14
  SPEAKER_00: So it's derived from the stalks of corn and is converted into syrup very through a very intensive chemical process.
• 30:20
  SPEAKER_00: And due to its chemical makeup, it is not, it doesn't need to be digested by your body.
• 30:25
  SPEAKER_00: So it basically goes whoop right to your bloodstream, which leads to an insulin spike that contributes to hormonal problems like leptin resistance, weight gain, weight loss resistance.
• 30:35
  SPEAKER_00: Also keep in mind if you haven't heard me say this before, when we spike insulin, we store fat.
• 30:39
  SPEAKER_00: Anything that's spicy insulin stores fat, right?
• 30:41
  SPEAKER_00: Um, hormonal issues, everything like that, gut, all that kind of stuff.
• 30:46
  SPEAKER_00: Now, something people don't, this is like again a marketing thing.
• 30:50
  SPEAKER_00: Whoever does a PR for agave, I mean, I don't know, do my PR, please.
• 30:53
  SPEAKER_00: Um, you know, people think that agave is a healthy alternative for sugar.
• 30:58
  SPEAKER_00: Uh sorry if that was too loud for some people, but agave is basically a natural marketed way of high fructose corn syrup.
• 31:05
  SPEAKER_00: It is extremely high in fructose.
• 31:07
  SPEAKER_00: Your body still converts fructose into glucose, glycogen, lactate, and fat in your liver.
• 31:12
  SPEAKER_00: So this puts really a lot of stress on your liver that not only contributes to insulin resistance, non-alcoholic fatty liver disease, but makes you store fat, makes your hormonal issues, so think you know, PCOS, unbalanced hormones, PMS, all of that.
• 31:25
  SPEAKER_00: Agave is just as bad.
• 31:27
  SPEAKER_00: Okay, so then we have, I would say like the next worst.
• 31:30
  SPEAKER_00: So we have artificial ones, high fructose corn syrup, shot agave, um, and then you know, brown rice syrup, I would say is like the next one.
• 31:38
  SPEAKER_00: So brown rice syrup would be better than your agave and your high friggloscorn syrup and your aspartame and all that, um, but still obviously not ideal.
• 31:47
  SPEAKER_00: So this sweetener is really made up of a combination of brown rice and enzymes.
• 31:51
  SPEAKER_00: So the enzymes break down the starch and then it's basically boiled down to create a syrup.
• 31:56
  SPEAKER_00: And this fermentation makes the sugars easily to easier to digest.
• 32:00
  SPEAKER_00: But the big issue is that the barley enzymes that are often used also contain gluten.
• 32:06
  SPEAKER_00: So, unless you are specifically looking for a gluten-free brown rice syrup, you could be unknowingly like perpetuating the problems that come when we consume gluten.
• 32:14
  SPEAKER_00: Which, my god, if you're listening to this and you haven't heard the 411 on gluten, please go back to that episode and learn about how gluten is killer and needs to be avoided.
• 32:23
  SPEAKER_00: So it's also important to note that arsenic can build up when you eat large amounts of rice.
• 32:29
  SPEAKER_00: And so the arsenic levels have been found to be high in organic brown rice syrup, even though it's organic, because it is concentrated down.
• 32:37
  SPEAKER_00: So you really also want to avoid it due to toxin exposure.
• 32:41
  SPEAKER_00: Again, it's better, but obviously not amazing.
• 32:43
  SPEAKER_00: Okay, so moving into more of, I'm gonna call them the decent ones, so like the better alternative.
• 32:48
  SPEAKER_00: So stevia, also in terms of when we're comparing like low-calorie sweeteners or zero calorie ones, um, is the the best better than like the other packet ones, right?
• 32:59
  SPEAKER_00: So a zero calorie like low glycemic sweetener that's like natural and doesn't mess with your microbiome or raise your blood sugar, can kind of sound, you know, almost too good to be true, right?
• 33:09
  SPEAKER_00: And in some ways it is.
• 33:10
  SPEAKER_00: So as long as you're using raw organic stevia that is still green in form, you will get the health benefits of this sweetener.
• 33:17
  SPEAKER_00: However, most of them are processed, right?
• 33:19
  SPEAKER_00: They're like the Truvia, the white ones, and you often get it bleached, it's filled with preservatives, and also most of the stevia ones out there are actually blends of stevia, like Splenda is um smart, right?
• 33:32
  SPEAKER_00: The company is smart.
• 33:33
  SPEAKER_00: They actually started making a blend that's like stevia and aspartame.
• 33:36
  SPEAKER_00: And so, like on the on front on the front of the box, it's like a stevia and it's marketed as all natural, and then you turn over and look at the ingredients, and like the second one's aspartame.
• 33:43
  SPEAKER_00: You're like, what the F?
• 33:44
  SPEAKER_00: Like, no.
• 33:45
  SPEAKER_00: Okay, so um you're still exposing yourself to the chemicals and toxins, and also keep in mind that you know stevia can somewhat impact your hormones, so it's like better, but again, we don't want to overdo it.
• 34:00
  SPEAKER_00: We basically don't want to overdo it on any of those.
• 34:02
  SPEAKER_00: Okay, moving on to maple syrup.
• 34:05
  SPEAKER_00: So, maple syrup, um, you need to be looking for 100% pure organic maple syrup, guys.
• 34:10
  SPEAKER_00: This is not Mrs.
• 34:10
  SPEAKER_00: Butterworth and Jemima, that's like hydroclose corn syrup, right?
• 34:14
  SPEAKER_00: Maple syrup and it's pure, they actually have grades for maple syrup.
• 34:17
  SPEAKER_00: So, like a grade A maple syrup um is a much better, like it's one of the best alternatives.
• 34:22
  SPEAKER_00: It actually has you know good free minerals like zinc and inflammation fighting polyphenols and antioxidants.
• 34:28
  SPEAKER_00: And since it's like sourced straight from the tree sap, it really goes through minimal processing.
• 34:33
  SPEAKER_00: The darker the maple syrup, the better because it contains a you know higher amount of antioxidants.
• 34:38
  SPEAKER_00: You know, honestly, there's I think there's upwards of 24 kinds of antioxidants in maple syrup.
• 34:43
  SPEAKER_00: And then we have honey.
• 34:45
  SPEAKER_00: Honey is like basically nature's perfect sweetener, right?
• 34:48
  SPEAKER_00: It has enormous benefits as long as it is raw, unpasteurized, and unfiltered.
• 34:53
  SPEAKER_00: It contains a lot of powerful antioxidants like polyphenols, which combat cancer and is good for your heart.
• 34:59
  SPEAKER_00: It also has, you know, fights off sickness because it still contains the bee pollen, which boosts immunity.
• 35:05
  SPEAKER_00: Um, and obviously the creme de la creme of honey is manuka honey, and it is, you know, the best kind of honey for antimicrobial.
• 35:11
  SPEAKER_00: Probably don't want to be baking with manuka honey, it is fairly expensive, but you know, as long as you're using a good, raw, unpasteurized, unfiltered honey, not the ones that come in that bee bottle, but like um, like I'm just gonna like my favorite one's beekeepers natural is not sponsored, it's just my favorite.
• 35:26
  SPEAKER_00: I've used it for years, but that's the honey brand that I would recommend.
• 35:29
  SPEAKER_00: Um, it's gonna be a good one.
• 35:31
  SPEAKER_00: So another great sweetener to use is molasses.
• 35:34
  SPEAKER_00: So molasses is really made, well, it's made from boiling down raw sugar multiple times.
• 35:39
  SPEAKER_00: So the sucrose like crystallizes out, and you get this like dark viscous substance with a concentrated nutrients.
• 35:46
  SPEAKER_00: So you want to be getting black strates.
• 35:48
  SPEAKER_00: It has the least sugar and it has actually been like it's removed a lot of the sucrose because it's been processed down, it removes so much of that sucrose.
• 35:58
  SPEAKER_00: So it contains actually more iron than any other natural sweetener, and again, iron is really good for health-finding fatigue, right?
• 36:04
  SPEAKER_00: Blood cell health, etc.
• 36:06
  SPEAKER_00: But you need to get black strates.
• 36:07
  SPEAKER_00: You guys have seen me use this in like my single-served cookie, in like gingerbread recipes, etc.
• 36:13
  SPEAKER_00: But again, it needs to be black strap.
• 36:15
  SPEAKER_00: Okay, so dates.
• 36:17
  SPEAKER_00: So dates are a really good, you know, completely unprocessed, you know, sweet fruit that you can use in different recipes.
• 36:24
  SPEAKER_00: They are high in fructose, however, so it's important to keep their intake to a minimum.
• 36:28
  SPEAKER_00: However, they are like nutrient-dense, can help with constipation, um, they're higher in fiber, they have that wonderfully natural caramel kind of flavor to them.
• 36:37
  SPEAKER_00: And so it is like a good natural.
• 36:41
  SPEAKER_00: That's why I use them in like my Twitch bars and everything like that.
• 36:43
  SPEAKER_00: Like it is nature's sweetness, right?
• 36:45
  SPEAKER_00: So, this is in terms of like using sugar in recipes.
• 36:50
  SPEAKER_00: And then I want to note, you know, some things on um sugar alcohols.
• 36:54
  SPEAKER_00: So, sugar alcohols are found in like a lot of sugar-free foods.
• 36:58
  SPEAKER_00: So these are things like sorbitol, manitol, xylitol, anything that ends in all.
• 37:03
  SPEAKER_00: And they're basically derived from chemical processing.
• 37:06
  SPEAKER_00: The carbohydrates that are found in fruits and berries, and unlike like sugar-free sweeteners that have zero calories, the sugar alcohols do contain like I think it's up to three calories per gram, um, but they do not have an effect on blood sugar.
• 37:19
  SPEAKER_00: However, they can have a laxative effect, so just beware.
• 37:22
  SPEAKER_00: And they can seriously flare up some digestive issues like IBS and SIBO.
• 37:27
  SPEAKER_00: Because your body does not completely absorb these, they end up fermenting in the large intestine, which can cause gas and bloating.
• 37:33
  SPEAKER_00: So if they don't bother you, they can be an acceptable option.
• 37:37
  SPEAKER_00: Okay, and then we have monk fruit.
• 37:38
  SPEAKER_00: So monk fruit like stevia and sugar alcohols, um, monk or like Lu Hanguo is the fruit, and is another like low-carb sweetener option.
• 37:47
  SPEAKER_00: It is fermented from the pulp of the fruit, and this fermentation process removes the sugars and leaves that like residual sweet flavor.
• 37:53
  SPEAKER_00: So it's been used actually in hundreds of years in like Asian cultures because it has beneficial the beneficial antioxidants called magrosized.
• 38:02
  SPEAKER_00: I'm gonna say that again.
• 38:03
  SPEAKER_00: Mogrosides, which is made up of a fruit and a natural anti-inflammatory.
• 38:08
  SPEAKER_00: So if you decide to use it, make sure to get pure monk fruit without any additives.
• 38:13
  SPEAKER_00: Also be aware that a lot of the time these monk fruits are blended with sugar alcohols.
• 38:19
  SPEAKER_00: And then the best, like in terms of brand-related sugar, um, which you're gonna be adding, is coconut sugar.
• 38:25
  SPEAKER_00: Coconut-based sweeteners are derived from the coconut blossoms of the coconut tree, not actually the coconut itself.
• 38:30
  SPEAKER_00: Um, and they have nutrients like zinc, potassium, and short-chain fatty acids.
• 38:34
  SPEAKER_00: So while it is like a great refined freeze, over comparing like substituting a brown sugar or white sugar, coconut sugar is gonna be your go-to.
• 38:42
  SPEAKER_00: And um, it actually does contain anulin fiber, which has been actually shown to improve diabetic health because it slows the absorption of glucose to keep blood sugar levels balanced.
• 38:51
  SPEAKER_00: So it's actually like one of the best sugars you can use, plus it's um not refined and everything like that.
• 38:56
  SPEAKER_00: So that would be the most ideal sugar.
• 38:59
  SPEAKER_00: So I hope this all made sense to you in terms of how to go about you know putting sugar, why it's important.
• 39:05
  SPEAKER_00: Um, I rank my the sugars for you in terms of like how you should navigate it, but at the end of the day, you need to like it's gonna take time for your taste buds to adjust.
• 39:14
  SPEAKER_00: They will adjust.
• 39:15
  SPEAKER_00: Um, and I suggest going back and listening to the other episode on sugar if you want more support in this, or like I said, join well nourished because the first module is putting sugar, but we also do the emotional work, we do the gut healing, we do all of that.
• 39:28
  SPEAKER_00: So if you enjoyed this episode or any of my episodes, I would love it if you could leave a five-star rating and review.
• 39:35
  SPEAKER_00: If this has helped you, it really helps me to not only keep you know producing these and bringing you guys these episodes that can really help your health, it helps get out to more people, and I want to help everyone, right?
• 39:45
  SPEAKER_00: I want to help everyone, you know, quick sugar.
• 39:47
  SPEAKER_00: I feel amazing in my bodies, I feel delicious in life, guys.
• 39:50
  SPEAKER_00: Like life is meant to feel delicious.
• 39:52
  SPEAKER_00: So I appreciate all of you who are leaving the reviews.
• 39:54
  SPEAKER_00: It really means so much to me, and those of you who are tuning in each and every week, I see you.
• 39:58
  SPEAKER_00: Um, and I appreciate you sharing it on your Instagram with your friends, with your family, and all of that.
• 40:03
  SPEAKER_00: So with that being said, I hope you guys have a wonderful day, and I will see you in the next episode.
• 40:08
  SPEAKER_00: Bye guys.