March 16, 2025 • 15 mins
Learn how to overcome sugar cravings for good without relying on willpower! In this video, we'll dive into the underlying causes of sugar cravings and provide you with simple, yet effective strategies to eliminate them forever. From understanding the role of hormones and gut health to practical tips on meal planning and healthy alternatives, we've got you covered. Say goodbye to sugar cravings and hello to a healthier, happier you!
Save 10% off GOOD IDEA blood sugar balancing drinks with code KAITT (US only) https://hckait.com/goodidea
Magnesium https://hckait.com/momentous
Electrolytes (15% off: HCK15) https://hckait.com/sodiielectrolytes
Timestamps
00:00 Intro
00:57 What causes sugar cravings
01:31 Blood sugar imbalances
04:37 Nutrient deficiencies
06:50 Emotional eating
07:04 How to stop sugar cravings
10:51 Hydration and sugar cravings
11:55 Protein and sugar cravings
13:23 Emotional and stress cravings
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey guys, and welcome back to the Healthy Not Complicated
podcast. Are you someone who feels like
sugar has a hold on them? No matter how hard you try to
reduce your sugar to cut it out of your diet, the cravings are
intense. Now, I know a lot of people will
feel guilty about this and thinkthat it's a matter of willpower,
but this isn't the case. There's actually a lot more to
(00:22):
sugar cravings, carb cravings ingeneral.
It's not just psychological. And when you actually know the
science behind why you're havingthese cravings and you make the
right adjustments, you can reduce these cravings once and
for all. So by the end of this episode,
you're going to know exactly whythese cravings happen.
You're going to know how to reduce them naturally and all
without feeling deprived. Now, if you're new here, my name
(00:44):
is Kate. I'm a nutritionist who
specialises in insulin resistance and blood sugar
control. I've helped hundreds of clients
reduce their sugar cravings, lose weight, balance their blood
sugar, and feel more in control of their diet.
Now, as I said at the start, sugar cravings aren't just about
willpower, they're about blood sugar imbalances.
They can be due to nutrient deficiencies and to our habits.
(01:07):
Now, the reason why a lot of people fail when they try to
quit sugar is that they cut it out cold Turkey and they don't
actually address the root cause.And like I was saying, there is
a lot under the surface. There's a reason why you're
having these cravings. It's not just because you want
to eat sugar. Yes, it is pleasurable and that
(01:27):
is part of it, but it goes deeper than just our
psychological needs. So the first reason why a lot of
people experience frequent cravings to sugar and why they
experience them at the same timeevery day comes down to a blood
sugar imbalance. So if you've been here in my
channel for a while, I talked a lot about blood sugar control,
about balancing your blood sugarand all of the benefits that
(01:48):
come along with that. And reducing your craving for
sugar is one of them. Because when you eat something
that contains simple carbohydrates or simple sugars,
your blood sugar is going to go up rapidly.
And when it goes up rapidly, it also drops rapidly.
And a lot of times when when this drop happens, our blood
(02:09):
sugar actually drops down below baseline.
And if our blood sugar is below baseline, then our body starts
to crave sugar because it realises that our blood sugar
has dropped too low. And one of the ways that we can
bring it back up is by consumingsugar.
Now there are other ways to get sugar without eating it.
Our bodies do store sugar in various areas and if we need it,
(02:32):
it can be released. But this happening or not comes
down to how well your metabolismis working.
And unfortunately, a lot of people nowadays, they have some
level of insulin resistance, which means that they have, I
don't want to say broken metabolism, but it's not
performing optimally. And so, yeah, when our blood
sugar drops below baseline, thisis when the cravings hit.
(02:54):
And a lot of people will experience these cravings in mid
morning, a couple hours after they've had breakfast.
And this is because the standardbreakfast that a lot of people
are eating nowadays is high in carbohydrates and low in protein
and fat. So it's basically a lot of
simple sugars, simple carbohydrates, which, like I
said, are causing our blood sugar to go up rapidly and then
causing it to drop rapidly. The sun keeps going in and out
(03:18):
from behind the clouds. So if you're watching this on
YouTube or on Spotify, sorry, hopefully it's not too
distracting. So blood sugar is a really big
piece of the puzzle here. And the more blood sugar spikes
we experience through the day, the more crashes we experience
and the more cravings we're going to have.
And especially in the morning when we eat carbohydrates on an
(03:40):
empty stomach, there's nothing in our system to slow down the
digestion of these carbs. So they're broken down quickly.
And this is going to cause a bigspike as compared to if you eat
the same food later in the day, the blood sugar spike is going
to be a lot lower. Now, another reason why we crave
sugar is because when we consumesugar, it actually triggers a
dopamine response. So the more sugar you eat, the
(04:00):
more you crave it. And obviously this turns into a
bit of a vicious cycle. And then when you combine this
with the blood sugar swings, it's just even worse.
And This is why people's mood goes up and down a lot
throughout the day when they're stuck on this blood sugar roller
coaster. Because obviously when your
blood sugar is crashing and thenyou start to have these
cravings, you want that dopamine.
(04:22):
You also feel really low energy,fatigued.
You can get headaches and dizziness.
And when you consume that sugar,it's a quick fix, but it doesn't
do anything to reduce cravings and to reduce these swings in
the long term. Now, there are other nutrients
that you might be deficient in if you're having a lot of sugar
cravings. Magnesium is a big one.
(04:44):
And so many people nowadays are not getting enough magnesium.
This really is 1 nutrient that everyone should be supplementing
because 100 years ago the food we ate it contained more
magnesium, but now our soil is depleted so we're not getting
that same amount of magnesium inthrough food.
So taking a high quality magnesium supplement every day
(05:05):
can be extremely beneficial. Zinc is another nutrient
deficiency that can cause sugar cravings.
And probably the biggest one that so often gets overlooked is
protein. Now I talk about protein all the
time and how important it is andhow most people aren't getting
enough of it. Every single person should be
(05:25):
getting one gramme of protein per pound of their ideal body
weight every single day. So if your ideal body weight is
140 lbs, you want to be getting 140 grammes of protein in bare
minimum. And women especially are getting
less than 100 grammes per day, so nowhere near what we need to
be getting. And besides all the other
(05:46):
benefits of protein, maintaininglean muscle mass, maintaining
our tissue, the benefit that ties in with today is hunger and
craving control. Because when we don't consume
enough protein, we remain hungry.
And protein is really hard to overeat, so you can't really go
too far with it. Whereas if we don't get enough
protein in a meal, we're still going to be hungry.
(06:09):
And that's why if you're eating something like a bag of chips,
it seems like your stomach is a bottomless pit.
You can just keep eating them nonstop and never actually feel
full. Because chips are mainly
carbohydrates and then have somefat as well, but very little
protein. Same goes with French fries.
You can be stuffed and still picking at those French fries.
But if you're able to do this, then that means you haven't
(06:31):
eaten enough protein. The same thing doesn't happen
with chicken. Like you're not going to
continue to eat chicken after you're full.
Same goes for steak. Same goes for fish.
If there's enough protein in thefood, it is very hard to
overeat. And that's because when you
reach your protein needs, your hunger and craving switches off.
And then of course, another reason for cravings is emotional
(06:54):
and behaviour based. If you know that you crave sugar
when you're stressed or emotional, then this means it's
habit based. And to combat this you need to
break the cycle. OK, so that's why these cravings
happen. And I'm sure just by me
explaining that you can kind of already start to paint a picture
of what the solutions are. The first one is going to be to
(07:16):
balance your blood sugar becauseif your blood sugar is more
balanced, then you're not going to be experiencing those dips
when the cravings hit. It's going to be more stable
throughout the day. You're going to have better
control over your hunger and your cravings overall.
Your energy is going to be stable, your mood's going to be
stable and you won't feel like you need that sugar in order to
re energise you or get you out of that slump.
(07:38):
But how exactly do we do this? Well, the first thing I'm going
to recommend is changing what you're eating at breakfast
because the first thing you eat in the day is going to be the
most important for what your blood sugar does the entire day.
If you start your day with the breakfast that's high in carbs
and sugar, you're already starting with a spike in a
crash. And this is going to start the
cycle of your blood sugar going up coming down, you reaching for
(08:00):
these snacks. But if you start your day with
enough protein and enough fat, there's going to be less of a
spike because and even if you are still having some
carbohydrates in your breakfast,protein and fat help to slow
down the digestion of carbs. So the spike isn't as sharp.
It goes up more gradually, less insulin is needed at all one,
and then it doesn't come crashing down as sharply.
(08:21):
So foods like eggs, bacon, smoked salmon, Greek yoghurt,
these are all fantastic choices.Avocado is a good fat source.
Cooking with things like coconutoil or ghee.
I'm really trying to get in 30 grammes of protein at this meal.
This is so, so important. And if you're only eating two
eggs at breakfast, that's not enough protein.
You need to be having at least five eggs in order to get 30
(08:44):
grammes of protein. And I know not everyone wants to
have five eggs at once. That's OK.
You can obviously pair protein sources, eggs and bacon, eggs
and smoked salmon, eggs and Greek yoghurt.
There are so many options, but just make sure that you're
hitting that protein. And another way to balance your
blood sugar is to snack less overall throughout the day.
(09:06):
Try to make sure that your meals, so have two to three
meals per day and try to make sure that they are high in
protein and fat and that they have enough energy for your
energy needs. And again, like I said, if we're
not getting enough protein, thenwe're going to be hungry in
between meals. We're going to be wanting to
reach for a snack. But if we make sure that our
meals are big enough and that they have all the protein that
(09:27):
we need, then we're not hungry for these snacks in between.
Another thing we can do to balance our blood sugar is try
to eat mainly Whole Foods and reduce processed ones, because
anything that's processed is going to be digested more
rapidly than any whole food source.
Fibre slows down digestion as well.
I know it's really hard to avoidprocessed food entirely, but if
(09:47):
you can reduce it at all, this is going to make a big big
difference for your blood sugar and especially your first meal
of the day. So things like cereal, oats,
don't have them at breakfast. Now I have a lot of videos on my
channel on how to balance your blood sugar, the best foods to
eat, the worst foods to eat. So I'm going to link one of
those above for you to check outafterwards if you want to know a
little bit more about how to getin control of your blood sugar.
(10:11):
Because yes, there are various reasons why you're craving
sugar, but this is a really big one.
This one is so, so common. If you're struggling with sugar
cravings, balancing your blood sugar is key.
That's where today's sponsor Good Idea Drinks comes in.
It's a scientifically formulatedsparkling water that helps
reduce blood sugar spikes after meals, making it easier to cut
sugar cravings naturally. These drinks are 0 sugar and 0
(10:32):
calories. And the ingredients that help
with blood sugar are a blend of amino acids and chromium.
I drink half a can before high carb meals and then sip on the
rest while I eat and I've noticed a huge difference in my
energy and cravings. If you want to try it for
yourself, head to healthcoachkate.com/goodidea and
use my code Kate to save 10% offyour order.
USA only. The next thing you want to do if
(10:54):
you're experiencing sugar cravings and if it doesn't seem
to be related to blood sugar is make sure your hydration is in
check. Dehydration can mimic sugar
cravings, and when I'm talking about hydration, I'm not just
talking about water. Yes, water is of course
important for hydration, but if you're only consuming plain
water and not getting enough electrolytes in as well, then
(11:16):
this dilutes the concentration of of electrolytes in your
system and actually makes you even more dehydrated.
A lot of times when we experience sugar cravings, we're
actually craving electrolytes because you don't have enough.
So you can combat this by putting a pinch of high quality
sea salt into your glass of water and then drinking it.
Or you can use a specific electrolyte supplement.
(11:37):
I really like the ones from sodium.
Sodium, potassium, and magnesium, which we spoke about
before, can all help to reduce cravings.
So again, make sure that you're getting enough of these.
And that ties in with #3 which is about nutrient deficiencies.
So we touched on magnesium already and how supplementing
daily can help and protein as well.
(11:58):
I really cannot stress how important it is to get enough
protein in. When you're getting enough
protein, everything seems to fall into place.
A lot of symptoms that people struggle with day to day can be
fixed by increasing their protein intake.
And when we're talking about protein, I am a huge advocate
for quality animal protein because this is the most
(12:20):
bioavailable. It also comes with a lot of
micronutrients, and these micronutrients are in forms that
our body can absorb and use easily.
Whereas when you're relying on plant food sources like beans
and legumes, they actually don'thave a lot of protein in
comparison to carbohydrates. They're much higher in carbs,
which as we spoke about in this video, isn't ideal for blood
(12:43):
sugar. Carbs aren't the enemy, but you
just want to be smart about themand if you are trying to eat
foods to increase your protein, you don't want to be eating
foods that are higher in carbohydrates.
The protein that is in beans andlegumes also isn't as
bioavailable, so you have to consume more of it in order to
get the same amount that you would get from animal products.
So really try to get a high quality animal source of protein
(13:07):
in at every meal. Beef is great, chicken is great,
seafood's great. Wild caught salmon for omega-3's
fantastic. Get enough magnesium, get enough
protein and honestly, your cravings are going to go away
pretty quickly. Now the next thing I want to
touch on is breaking the habit loop.
Try to identify when you experience sugar cravings.
(13:29):
Is it when you're sad? Is it when you're bored?
Is it when you're stressed? Realising when you're having
these cravings is the first stepto breaking the habit loop.
So if you know what your triggeris, then have a substitute that
you're going to do instead of eating sugar.
So this can be going for a walk,this can be having a tea, it's
gonna be reading a book, this can be calling a friend.
(13:52):
Just have something ready that you're gonna do when these
cravings do hit. And it's hard to be perfect with
this, but it gets easier over time.
And once you start breaking the habit a couple of times, it just
snowballs from there. This helps to retrain your brain
so you're not thinking of sugar as a reward.
And that's how you're gonna stopsugar cravings for good without
(14:14):
relying on willpower. So like I said, there are many
different reasons why you can experience these cravings and
it's not going to be the same for everyone.
A lot of times it does come downto blood sugar.
It does come down to not gettingenough protein, But other times
it can be based on emotions or stress.
But hopefully there was something in this video that
resonated with you. There's something that you're
(14:35):
going to try. So let me know in the comments
down below what that was for you.
Which of these do you think is going to help you the most?
Are there times in your life where you had fewer sugar
cravings and what were you doingdifferently?
I love hearing from you guys. So leave a comment down below.
And also if you're in the make sure to check out good idea
drinks because like I said, these have been scientifically
proven to help balance your blood sugar.
(14:57):
I have used my CGM and tested them many times.
My blood sugar is always lower than when I don't drink them.
So I'll put that link in the description box down below and
make sure to use my code to save10%.
But thank you guys for watching.If you did enjoy this, make sure
to subscribe to the channel or follow me on Spotify and leave
me a review if you are on Spotify.
I could use a few more reviews if you did enjoy this, and
(15:20):
hopefully you did if you've madeit this far, but thank you guys
so much for watching and I'll see you next time.
Bye.
Hey guys, and welcome back to the Healthy Not Complicated
podcast. Are you someone who feels like
sugar has a hold on them? No matter how hard you try to
reduce your sugar to cut it out of your diet, the cravings are
intense. Now, I know a lot of people will
feel guilty about this and thinkthat it's a matter of willpower,
but this isn't the case. There's actually a lot more to
(00:22):
sugar cravings, carb cravings ingeneral.
It's not just psychological. And when you actually know the
science behind why you're havingthese cravings and you make the
right adjustments, you can reduce these cravings once and
for all. So by the end of this episode,
you're going to know exactly whythese cravings happen.
You're going to know how to reduce them naturally and all
without feeling deprived. Now, if you're new here, my name
(00:44):
is Kate. I'm a nutritionist who
specialises in insulin resistance and blood sugar
control. I've helped hundreds of clients
reduce their sugar cravings, lose weight, balance their blood
sugar, and feel more in control of their diet.
Now, as I said at the start, sugar cravings aren't just about
willpower, they're about blood sugar imbalances.
They can be due to nutrient deficiencies and to our habits.
(01:07):
Now, the reason why a lot of people fail when they try to
quit sugar is that they cut it out cold Turkey and they don't
actually address the root cause.And like I was saying, there is
a lot under the surface. There's a reason why you're
having these cravings. It's not just because you want
to eat sugar. Yes, it is pleasurable and that
(01:27):
is part of it, but it goes deeper than just our
psychological needs. So the first reason why a lot of
people experience frequent cravings to sugar and why they
experience them at the same timeevery day comes down to a blood
sugar imbalance. So if you've been here in my
channel for a while, I talked a lot about blood sugar control,
about balancing your blood sugarand all of the benefits that
(01:48):
come along with that. And reducing your craving for
sugar is one of them. Because when you eat something
that contains simple carbohydrates or simple sugars,
your blood sugar is going to go up rapidly.
And when it goes up rapidly, it also drops rapidly.
And a lot of times when when this drop happens, our blood
(02:09):
sugar actually drops down below baseline.
And if our blood sugar is below baseline, then our body starts
to crave sugar because it realises that our blood sugar
has dropped too low. And one of the ways that we can
bring it back up is by consumingsugar.
Now there are other ways to get sugar without eating it.
Our bodies do store sugar in various areas and if we need it,
(02:32):
it can be released. But this happening or not comes
down to how well your metabolismis working.
And unfortunately, a lot of people nowadays, they have some
level of insulin resistance, which means that they have, I
don't want to say broken metabolism, but it's not
performing optimally. And so, yeah, when our blood
sugar drops below baseline, thisis when the cravings hit.
(02:54):
And a lot of people will experience these cravings in mid
morning, a couple hours after they've had breakfast.
And this is because the standardbreakfast that a lot of people
are eating nowadays is high in carbohydrates and low in protein
and fat. So it's basically a lot of
simple sugars, simple carbohydrates, which, like I
said, are causing our blood sugar to go up rapidly and then
causing it to drop rapidly. The sun keeps going in and out
(03:18):
from behind the clouds. So if you're watching this on
YouTube or on Spotify, sorry, hopefully it's not too
distracting. So blood sugar is a really big
piece of the puzzle here. And the more blood sugar spikes
we experience through the day, the more crashes we experience
and the more cravings we're going to have.
And especially in the morning when we eat carbohydrates on an
(03:40):
empty stomach, there's nothing in our system to slow down the
digestion of these carbs. So they're broken down quickly.
And this is going to cause a bigspike as compared to if you eat
the same food later in the day, the blood sugar spike is going
to be a lot lower. Now, another reason why we crave
sugar is because when we consumesugar, it actually triggers a
dopamine response. So the more sugar you eat, the
(04:00):
more you crave it. And obviously this turns into a
bit of a vicious cycle. And then when you combine this
with the blood sugar swings, it's just even worse.
And This is why people's mood goes up and down a lot
throughout the day when they're stuck on this blood sugar roller
coaster. Because obviously when your
blood sugar is crashing and thenyou start to have these
cravings, you want that dopamine.
(04:22):
You also feel really low energy,fatigued.
You can get headaches and dizziness.
And when you consume that sugar,it's a quick fix, but it doesn't
do anything to reduce cravings and to reduce these swings in
the long term. Now, there are other nutrients
that you might be deficient in if you're having a lot of sugar
cravings. Magnesium is a big one.
(04:44):
And so many people nowadays are not getting enough magnesium.
This really is 1 nutrient that everyone should be supplementing
because 100 years ago the food we ate it contained more
magnesium, but now our soil is depleted so we're not getting
that same amount of magnesium inthrough food.
So taking a high quality magnesium supplement every day
(05:05):
can be extremely beneficial. Zinc is another nutrient
deficiency that can cause sugar cravings.
And probably the biggest one that so often gets overlooked is
protein. Now I talk about protein all the
time and how important it is andhow most people aren't getting
enough of it. Every single person should be
(05:25):
getting one gramme of protein per pound of their ideal body
weight every single day. So if your ideal body weight is
140 lbs, you want to be getting 140 grammes of protein in bare
minimum. And women especially are getting
less than 100 grammes per day, so nowhere near what we need to
be getting. And besides all the other
(05:46):
benefits of protein, maintaininglean muscle mass, maintaining
our tissue, the benefit that ties in with today is hunger and
craving control. Because when we don't consume
enough protein, we remain hungry.
And protein is really hard to overeat, so you can't really go
too far with it. Whereas if we don't get enough
protein in a meal, we're still going to be hungry.
(06:09):
And that's why if you're eating something like a bag of chips,
it seems like your stomach is a bottomless pit.
You can just keep eating them nonstop and never actually feel
full. Because chips are mainly
carbohydrates and then have somefat as well, but very little
protein. Same goes with French fries.
You can be stuffed and still picking at those French fries.
But if you're able to do this, then that means you haven't
(06:31):
eaten enough protein. The same thing doesn't happen
with chicken. Like you're not going to
continue to eat chicken after you're full.
Same goes for steak. Same goes for fish.
If there's enough protein in thefood, it is very hard to
overeat. And that's because when you
reach your protein needs, your hunger and craving switches off.
And then of course, another reason for cravings is emotional
(06:54):
and behaviour based. If you know that you crave sugar
when you're stressed or emotional, then this means it's
habit based. And to combat this you need to
break the cycle. OK, so that's why these cravings
happen. And I'm sure just by me
explaining that you can kind of already start to paint a picture
of what the solutions are. The first one is going to be to
(07:16):
balance your blood sugar becauseif your blood sugar is more
balanced, then you're not going to be experiencing those dips
when the cravings hit. It's going to be more stable
throughout the day. You're going to have better
control over your hunger and your cravings overall.
Your energy is going to be stable, your mood's going to be
stable and you won't feel like you need that sugar in order to
re energise you or get you out of that slump.
(07:38):
But how exactly do we do this? Well, the first thing I'm going
to recommend is changing what you're eating at breakfast
because the first thing you eat in the day is going to be the
most important for what your blood sugar does the entire day.
If you start your day with the breakfast that's high in carbs
and sugar, you're already starting with a spike in a
crash. And this is going to start the
cycle of your blood sugar going up coming down, you reaching for
(08:00):
these snacks. But if you start your day with
enough protein and enough fat, there's going to be less of a
spike because and even if you are still having some
carbohydrates in your breakfast,protein and fat help to slow
down the digestion of carbs. So the spike isn't as sharp.
It goes up more gradually, less insulin is needed at all one,
and then it doesn't come crashing down as sharply.
(08:21):
So foods like eggs, bacon, smoked salmon, Greek yoghurt,
these are all fantastic choices.Avocado is a good fat source.
Cooking with things like coconutoil or ghee.
I'm really trying to get in 30 grammes of protein at this meal.
This is so, so important. And if you're only eating two
eggs at breakfast, that's not enough protein.
You need to be having at least five eggs in order to get 30
(08:44):
grammes of protein. And I know not everyone wants to
have five eggs at once. That's OK.
You can obviously pair protein sources, eggs and bacon, eggs
and smoked salmon, eggs and Greek yoghurt.
There are so many options, but just make sure that you're
hitting that protein. And another way to balance your
blood sugar is to snack less overall throughout the day.
(09:06):
Try to make sure that your meals, so have two to three
meals per day and try to make sure that they are high in
protein and fat and that they have enough energy for your
energy needs. And again, like I said, if we're
not getting enough protein, thenwe're going to be hungry in
between meals. We're going to be wanting to
reach for a snack. But if we make sure that our
meals are big enough and that they have all the protein that
(09:27):
we need, then we're not hungry for these snacks in between.
Another thing we can do to balance our blood sugar is try
to eat mainly Whole Foods and reduce processed ones, because
anything that's processed is going to be digested more
rapidly than any whole food source.
Fibre slows down digestion as well.
I know it's really hard to avoidprocessed food entirely, but if
(09:47):
you can reduce it at all, this is going to make a big big
difference for your blood sugar and especially your first meal
of the day. So things like cereal, oats,
don't have them at breakfast. Now I have a lot of videos on my
channel on how to balance your blood sugar, the best foods to
eat, the worst foods to eat. So I'm going to link one of
those above for you to check outafterwards if you want to know a
little bit more about how to getin control of your blood sugar.
(10:11):
Because yes, there are various reasons why you're craving
sugar, but this is a really big one.
This one is so, so common. If you're struggling with sugar
cravings, balancing your blood sugar is key.
That's where today's sponsor Good Idea Drinks comes in.
It's a scientifically formulatedsparkling water that helps
reduce blood sugar spikes after meals, making it easier to cut
sugar cravings naturally. These drinks are 0 sugar and 0
(10:32):
calories. And the ingredients that help
with blood sugar are a blend of amino acids and chromium.
I drink half a can before high carb meals and then sip on the
rest while I eat and I've noticed a huge difference in my
energy and cravings. If you want to try it for
yourself, head to healthcoachkate.com/goodidea and
use my code Kate to save 10% offyour order.
USA only. The next thing you want to do if
(10:54):
you're experiencing sugar cravings and if it doesn't seem
to be related to blood sugar is make sure your hydration is in
check. Dehydration can mimic sugar
cravings, and when I'm talking about hydration, I'm not just
talking about water. Yes, water is of course
important for hydration, but if you're only consuming plain
water and not getting enough electrolytes in as well, then
(11:16):
this dilutes the concentration of of electrolytes in your
system and actually makes you even more dehydrated.
A lot of times when we experience sugar cravings, we're
actually craving electrolytes because you don't have enough.
So you can combat this by putting a pinch of high quality
sea salt into your glass of water and then drinking it.
Or you can use a specific electrolyte supplement.
(11:37):
I really like the ones from sodium.
Sodium, potassium, and magnesium, which we spoke about
before, can all help to reduce cravings.
So again, make sure that you're getting enough of these.
And that ties in with #3 which is about nutrient deficiencies.
So we touched on magnesium already and how supplementing
daily can help and protein as well.
(11:58):
I really cannot stress how important it is to get enough
protein in. When you're getting enough
protein, everything seems to fall into place.
A lot of symptoms that people struggle with day to day can be
fixed by increasing their protein intake.
And when we're talking about protein, I am a huge advocate
for quality animal protein because this is the most
(12:20):
bioavailable. It also comes with a lot of
micronutrients, and these micronutrients are in forms that
our body can absorb and use easily.
Whereas when you're relying on plant food sources like beans
and legumes, they actually don'thave a lot of protein in
comparison to carbohydrates. They're much higher in carbs,
which as we spoke about in this video, isn't ideal for blood
(12:43):
sugar. Carbs aren't the enemy, but you
just want to be smart about themand if you are trying to eat
foods to increase your protein, you don't want to be eating
foods that are higher in carbohydrates.
The protein that is in beans andlegumes also isn't as
bioavailable, so you have to consume more of it in order to
get the same amount that you would get from animal products.
So really try to get a high quality animal source of protein
(13:07):
in at every meal. Beef is great, chicken is great,
seafood's great. Wild caught salmon for omega-3's
fantastic. Get enough magnesium, get enough
protein and honestly, your cravings are going to go away
pretty quickly. Now the next thing I want to
touch on is breaking the habit loop.
Try to identify when you experience sugar cravings.
(13:29):
Is it when you're sad? Is it when you're bored?
Is it when you're stressed? Realising when you're having
these cravings is the first stepto breaking the habit loop.
So if you know what your triggeris, then have a substitute that
you're going to do instead of eating sugar.
So this can be going for a walk,this can be having a tea, it's
gonna be reading a book, this can be calling a friend.
(13:52):
Just have something ready that you're gonna do when these
cravings do hit. And it's hard to be perfect with
this, but it gets easier over time.
And once you start breaking the habit a couple of times, it just
snowballs from there. This helps to retrain your brain
so you're not thinking of sugar as a reward.
And that's how you're gonna stopsugar cravings for good without
(14:14):
relying on willpower. So like I said, there are many
different reasons why you can experience these cravings and
it's not going to be the same for everyone.
A lot of times it does come downto blood sugar.
It does come down to not gettingenough protein, But other times
it can be based on emotions or stress.
But hopefully there was something in this video that
resonated with you. There's something that you're
(14:35):
going to try. So let me know in the comments
down below what that was for you.
Which of these do you think is going to help you the most?
Are there times in your life where you had fewer sugar
cravings and what were you doingdifferently?
I love hearing from you guys. So leave a comment down below.
And also if you're in the make sure to check out good idea
drinks because like I said, these have been scientifically
proven to help balance your blood sugar.
(14:57):
I have used my CGM and tested them many times.
My blood sugar is always lower than when I don't drink them.
So I'll put that link in the description box down below and
make sure to use my code to save10%.
But thank you guys for watching.If you did enjoy this, make sure
to subscribe to the channel or follow me on Spotify and leave
me a review if you are on Spotify.
I could use a few more reviews if you did enjoy this, and
(15:20):
hopefully you did if you've madeit this far, but thank you guys
so much for watching and I'll see you next time.
Bye.
Host
Kait Malthaner
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