Health News with Steven and Mady - Hidden Sugar and Why Sleep Gets Harder with Age

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Those seemingly healthy granola bars and yogurts you're reaching for? They might be delivering more sugar than a candy bar. The refreshing fruit sorbet you chose over ice cream? It could be packing twice the sugar. We're pulling back the curtain on the hidden sugar epidemic that's hijacking our health one "nutritious" bite at a time.

The numbers are staggering – the average American consumes 17 teaspoons of added sugar daily, and most of it sneaks in through foods we don't even register as sweet. A small triple mocha frozen coffee packs a jaw-dropping 85 grams of sugar, while those four pumps of vanilla syrup in your morning latte add 20 grams before you even count the milk. We're breaking down exactly where these sugars hide and sharing practical alternatives, including Stephen's killer homemade ranch dressing and Maddie's simple recipe for sugar-free sorbet and yogurt that actually tastes delicious.

Then we tackle why quality sleep becomes more elusive as we age. It's not just in your head – your body chemistry literally changes, with shifting circadian rhythms and declining melatonin production working against you. From the impact of blue light to the surprising effectiveness of lavender oil on your feet (yes, really!), we offer science-backed strategies to reclaim restful nights without expensive gadgets or medications. Whether you're fighting afternoon energy crashes or middle-of-the-night wake-ups, this episode delivers simple, actionable health insights you can implement today. Subscribe now and share with a friend who's either a sugar lover or a nap lover – so basically, everyone you know.

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Order your copy today of "Achieve Optimal Brain Health with Nutrition," by Stefan McDermott.

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www.stefanmcdermott.com

Would you like Santa Claus and Mrs. Claus to come to your home or office? Contact The Santa Steven at [e-mail] or book a party on https://www.gigsalad.com/the_santa_steven_aubrey or call 469-230-5956 for more information.

Episode Transcript

Steven Killfoil (00:00):
Rhodes Podcast.
We'll be right back.
For those who want to be in theknow who's your daddy?

(00:59):
Good morning Crossroads.
Welcome to Health News withSteven and Mady.
I'm your host.
Steven Killfoil.

Mady Killfoil (01:10):
And I'm your co-host, Mady Killfoil.
We are here to bring you healthnews that's simple, practical
and hopefully not too boring.

Steven Killfoil (01:19):
That's right, because if we bore you, you
might fall asleep during theepisode, and today's second
topping is literally about sleep, so that would be way too
ironic.
First I need to say a littledisclaimer.
Mady and I are not doctors ornurses.
We do not diagnose or treatpatients.
Anything we share on thispodcast is for educational

(01:41):
purposes only and does notsubstitute for professional
medical advice.
We advise listeners to consulta medical professional or health
care provider if they seekmedical advice, diagnosis or
treatment.

Mady Killfoil (01:56):
Exactly.
First, we're tackling sugar andnot the obvious kind in your
candy bar stash, Steven.

Steven Killfoil (02:04):
Hey, now don't expose me on air.

Mady Killfoil (02:07):
Sorry had to.
Today we're talking about thehidden sugars in everyday foods.
Then later we'll dig into whygetting a good night's sleep
gets tougher as we age.

Steven Killfoil (02:20):
Two topics that sneak upon us sugar and
sleepless nights.
Let's dive in.
Okay, let's be real.
We all know desserts and sodasare nothing more than sugar
bombs, but what shocks people isthat the average American eats
17 teaspoons of added sugar aday.

(02:41):
Wow, yeah, and most of it comesfrom foods we don't even think
of as a sweet.

Mady Killfoil (02:47):
Like that healthy granola bar.
That's basically a cookie indisguise.

Steven Killfoil (02:52):
Exactly, and don't get me started on flavored
yogurts.
Vanilla yogurt contains a heftydose of added sugars.
For example, danen low-fatvanilla yogurt has 14 grams in
just three-quarters of a cup.
Some have more sugar than acandy bar.

Mady Killfoil (03:10):
Yes, that's true, and that's the worst.
You think you're being healthy,but you might as well have had
a slice of cake for breakfast.
And what about fruit sorbet?
Fruit might be the firstingredient on the label, and
sorbet may be lower in saturatedfat than ice cream, but it's
often packed with a lot moresugar.
A two-thirds of a cup servingof Talenti Raspberry Sorbet has

(03:35):
30 grams of added sugars, whilea similar amount of Haagen-Dazs
Sweet Lemon Coconut Sorbetclocks in at 41 grams.

Steven Killfoil (03:46):
God, talk about a toothache.
Yeah, hey, Mady, why don't youshare with our listeners how
easy it is to make your ownsorbet and yogurt at home, and
much healthier?

Mady Killfoil (04:01):
Sure.
First, the recipe for thesorbet slash ice cream is as
follows One and a half cups offrozen fruits we like
blueberries, strawberries,peaches you can use whatever
fruit you like Half a cup ofhomemade yogurt or vanilla milk,
vanilla essence, I like DrOetker and sweeten with your

(04:23):
choice of sweetener to taste.
Blend everything in a powerfulblender, pour it in the serving
dish and there you go, you haveyour dessert.
For the yogurt, you will needone gallon of of a cup of whole
milk, greek yogurt, and then youhave to boil the milk up to 190

(04:53):
to 200 Fahrenheit and let itcool down to 115 to 105.
It's very important.
Then add a few ladles of warmmilk in a bowl where you put the
yogurt and mix very well, andthen pour that mixture and the
rest of the warm milk in a glassor metallic pot and mix it very

(05:14):
well.
Then, if you have a proofer set, set it to the highest setting
of 104 fahrenheit and put thepot inside for 24 hours.
If you you do not have it, thencover the pot with thick towels
or a blanket and leave it for24 hours in a warm place.
And there you go.

(05:35):
The next day you have a very,very delicious homemade yogurt.
We've been making it for awhile now.

Steven Killfoil (05:43):
And there's no sugar at all.
That's exactly right and ittastes great yep, especially
with cheese pie.
oh yeah
oh no, I've cursed this.
But seriously, one of thesneakiest culprits is those
drinks.
Sweet sports drinks and eventhose trendy green smoothies can

(06:07):
have more sugar than soda.
And sauces, ketchup, barbecuesauce, even salad dressing they
all hide sugar, I swear.
If they start adding sugar tobottled water, I'm out of here.

Mady Killfoil (06:21):
Don't give them ideas, Steven.
Next thing you know we'll haveaqua cola.
Ketchup, barbecue sauce andother condiments have four to
eight grams of added sugar.
And then we wonder why we feelsluggish.
Too much sugar spikes yourblood sugar.
Then comes the crash boom,brain fog, cravings,

(06:43):
inflammation.
It's a vicious cycle.
And what about those coffeedrinks they buy?

Steven Killfoil (06:48):
yeah, while they may seem like an upscale
treat, they can be more sugarythan soda.
For instance, a small triplemocha frozen coffee at dunkin
donuts has.
Are you ready for this?
85 grams of sugar yeah, wow.
Even lattes can deliver asurprising sugar hit starbucks.

(07:11):
They're not off the hook, theylist.
They don't list the amount ofsugars that they add, but we
estimate about 20 grams comesfrom just the four pumps of
vanilla syrup that they put inevery cup.
Each pump and roughly is aboutfive grams of sugar each.
The rest comes from milk.
So what's the fix?
A few easy swaps.

(07:33):
Read the labels, watch yourportion sizes and make your own
versions at home.
For example, plain yogurt withberries instead of the sugary
stuff.

Mady Killfoil (07:44):
Yes, yes, I agree .
Or olive oil and vinegarinstead of bottled dressings
Simple, tasty and you don't getthe sugar surprise.
I have to tell you guys,Stephen is making a killer ranch
dressing that I would like tobottle and sell it.
This is how good it is and hereally likes it.

Steven Killfoil (08:06):
Yeah, I call it Cross Roads Ranch and we'll
share you the recipe.
Who knows, we might even filmit and put it up on our YouTube
channel, Kitchen Corner HealthyCooking.
But unless you're like me andaccidentally pour half the
bottle on your salad.

Mady Killfoil (08:21):
Oh yeah, tell me about it, which explains why you
need a mixing bowl instead of aplate.
Oh yeah, Okay, okay.

Steven Killfoil (08:32):
Point is being mindful of hidden sugar can have
a huge impact.

Mady Killfoil (08:37):
And speaking of things that sneak up on us,
let's talk about sleep, becausesugar isn't the only thing
making us feel off.
Yes, sleep, the one thing weall want more of, but the older
we get, the harder it seems tocome by.

Steven Killfoil (08:54):
Yeah, when you're a kid you fight naps that
was me, yeah.
But when you're older, you prayfor nap time opportunities.

Mady Killfoil (09:02):
Yes, that's so true, and science backs it up.
As we age, our circadian rhythm, our body's natural clock,
shifts.
We get sleepy earlier in theevening and we wake up earlier
in the morning.

Steven Killfoil (09:18):
Plus, melatonin production drops.
That's the hormone that helpsus regulate the sleep.
So it's not just in your headyour body chemistry is literally
changing.

Mady Killfoil (09:30):
And let's not forget things like joint pain,
bathroom trips or restless legsthat make staying asleep harder
or the medicines we take.

Steven Killfoil (09:42):
Some prescriptions, even common ones,
mess with your sleep quality.
Steven, I think you forgot one.
Oh yeah, what's that?

Mady Killfoil (09:51):
Snoring?
Let's just say some spouses arelight sleepers.
O kay, okay, guilty as charged,but hey, at least now we can
call it medically disruptive
uh-huh, yeah right.
The good news is there are waysto fight back.
Stick to a consistent schedule,cut caffeine and alcohol later

(10:14):
in the day.
Build a bedtime routine,reading, stretching or even some
deep breathing.

Steven Killfoil (10:22):
And get some sunlight during the daytime.
Light helps reset that bodyclock.

Mady Killfoil (10:28):
If none of that sleeps, definitely see a doctor.
Sleep apnea and other disordersare more common than people
realize.

Steven Killfoil (10:36):
Well, I have Dr Esterov, who is a sleep
specialist, to thank for fittingme with a dental appliance
mouth guard that almostcompletely shuts off my snoring,
which allows you to get a morerestful night's sleep as well.
The best part of it is itdoesn't impair my breathing.
I don't have a painful maskwith a hose to wear, so if

(11:00):
you're suffering from sleepapnea and you are wearing one of
those crazy devices, go see DrEsterov or a sleep specialist
and ask about that dentalappliance.
They work really well.
The bottom line sleep is notoptional.
It's as important for health asdiet and exercise.

Mady Killfoil (11:20):
That's true, and some tips to help you achieve
that much needed restful night'ssleep are try not to drink any
liquids, especially tea orcoffee, after 6 pm.
Stop looking at your phone andshut it off completely after 7
pm.
The light from the screen theblue light messes with your

(11:41):
ability to go to sleep bydisrupting what little melatonin
you have because your bodystill thinks it is daytime.
Try to shut off the televisionby 10 pm, especially if you have
to get up around 5, 5.30 or4.15, like me, to go to work.
If you still have difficultiesgetting to sleep, one really

(12:02):
effective way to relax your bodyis to rub lavender oil combined
in a body lotion to the bottomof your feet.
Then put on some socks so youdon't get it on your sheets.
Also, add lavender oil to aspray bottle mixed with water
and spray lightly onto yourpillow and sheets.

(12:22):
Smells wonderful.
Lavender is very relaxing andwill help you get to sleep
faster.
If you still have difficulties,then reach out to us at
CrossroadPodcast2023 at gmailcom.
Put sleep trouble in thesubject line and we will give
you a recommendation.

(12:43):
Outside of that, consult yourdoctor, as this can turn into a
life-threatening situation andyour doctor can help you prevent
from what's happening.

Steven Killfoil (12:56):
Okay.
So today we learned that sugaris sneaky.
It hides its way in more foodsthan we think and sleep gets
harder as we age.
But there are strategies tomake it better, okay.

Mady Killfoil (13:11):
Small changes add up, and if you are listening
right now while eating a granolabar and yawning, hey, we've all
been there.
We know that.

Steven Killfoil (13:21):
True, the goal isn't perfection, it's progress.

Mady Killfoil (13:24):
That's right.
Thanks for tuning in to HealthNews with Steven and Mady.
Don't forget to subscribe andshare this with a friend who's
either a sugar lover or an naplover.

Steven Killfoil (13:36):
So basically everyone.

Mady Killfoil (13:39):
Yes, exactly.

Steven Killfoil (13:41):
Yeah, don't forget to go to Amazon to buy
that amazing book by StefanMcDermott Achieve Optimal Brain
Health with Nutrition.
It's an easy toto-understandbook with great health tips you
can use daily.
And now for a commercialannouncement from our man from
the North Pole, the Santa Steven.

(14:03):
He's coming soon.
You better watch out, you betternot cry, you better not pout.
I'm telling you why?
Santa Claus is coming to town.

(14:23):
Gather round.
He's making a list, checking ittwice.
He's gonna find out who'snaughty and nice.
Santa Claus is coming to town.
This holiday season, bring themagic of Christmas right to your
doorstep with the Santa Steven.

(14:45):
Imagine the joy on your child'sface when Santa and Mrs Claus
step into your home for apersonal visit.
Stories, laughter, photos andmemories to last a lifetime.
Ho, Ho, Ho, Merry Christmas.

Mady Killfoil (15:06):
And don't forget, we even bring sweet holidays
cheer for parents too.

Steven Killfoil (15:12):
Hosting a party , big or small, the Santa Steven
brings the holiday sparkle,from the family gatherings to
corporate events.
We spread joy in every settingOne-on-one with your little one
or a crowd of excited children.
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(15:34):
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Bring holiday spirit to yourcommunity.
Parades, festivals and treelighting ceremonies grow
brighter with the Santa Stephen,santa, santa Santa.
And for the sweetened surprise,your child can receive a

(15:59):
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Mady Killfoil (16:08):
Every letter is filled with love, joy and just a
sprinkle of North Pole sparkleof joy and just a sprinkle of
North Pole sparkle.

Steven Killfoil (16:23):
Whether it's your home, your office, your
school or your town.
Let the Santa Steven make thisholiday unforgettable.
Ho, Ho, Ho, we'll see you thisChristmas.

Mady Killfoil (16:32):
Because every family and every business
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Steven Killfoil (16:39):
The Santa Steven, where Christmas comes to
life.
You better watch out, you betternot cry, you better not pout.
I'm telling you why.
Santa Claus is coming to town.
The big fat man with the longwhite beard, he's coming to town

(17:05):
, he's coming to town.
To book an event party or someone-on-one time with the Santa
Steven.
Call 469-230-5956 or emailsteven@ thesantasteven.
com.

(17:27):
That's S-T-E-V-E-N@thesantasteven.
com, and we hope you have a verywonderful holiday season.
We'll be right back next timewith more practical health tips.
Until then, stay healthy, stayinformed and take care of

(17:50):
yourself.
We'll see you at the top.
Bye-bye,
Bye-bye, Cross Roads Podcast.
We'll see right back, but thosewho want to be it know who's

(18:59):
your daddy.