Lately, I’ve been hearing more people tell me they feel like they are addicted to sugar. They know they feel better when they’re “off” it, but for some reason can’t kick the habit. I want to check in and ask if you can relate to any of these scenarios:
- Your nighttime sugar cravings sabotage your all day “good eating” habits. You’re good until about 4pm, then things get out of control.
- You are tired of eating healthy, but not seeing the results you want
- You wonder why you can’t you simply not crave cookies, chocolate and ice cream at night
- You think if you just had more willpower… you could get things right
When we let our cravings take over, we feel derailed, defeated, and stuck in our bodies. When we can’t have just one cookie, we decide to say screw it and eat the whole plate. I want to tell you it’s not really about willpower and you can change your habit. There are physiological and brain chemical responses that trigger us to eat certain foods, and there are small shifts you can make to help manage those cravings. Here are a few that I have found to be helpful.
- Eat protein within an hour of waking. Instead of giving your body a drug first thing in the morning (aka: coffee), start the day with a high-protein, high-fat breakfast. You should feel hungry first thing in the morning – if you don’t, this is a sign that your levels of cortisol might be off. Start with something as simple as a couple boiled eggs and you will stabilize your sugar levels for the morning.
- Don’t skip meals. This will help you stay off the blood sugar roller coaster, which you’re likely on if you’re always fighting cravings. Combine protein, fat and carbohydrates every few hours to keep your blood sugar levels stable so that you don’t crash and crave more sugar. Stay ahead of your hunger and be consistent, rather than depriving and binging.
- Supplement with L-glutamine. Use this as a preventative measure & when you have an existing sugar craving. This is an amino acidthat helps with cravings because it supports the production of neurotransmitters that determine whether or not you have sugar cravings. Try 1000-1500mg of L-Glutamine 15 minutes before meals, or put a little bit on your tongue when you’re experiencing a craving.
- Manage your stress. You’ve probably noticed a connection between when you’re stressed and how much sugar you crave. There’s a reason for this! First, cortisol, known as your “stress hormone,” is released in response to stress. It raises blood sugar levels, followed up by a crash, and this is when you crave sugar. Second, stress can weaken the intestinal lining, making it more “leaky” and thus interfering with production of neurotransmitters that signal cravings.
- Get support. This is where the change really happens. Overcoming your sugar cravings can be challenging but so rewarding, and it’s nice to know you’re not alone. I want you + your friend to join me for my free Kick Your Sugar Habit 5-Day Challenge. Together, starting Monday June 6th, I’m going to give you a step by step plan to manage your cravings & end the sugar addiction. Say goodbye to sugar plums dancing in your head. Sign up here and I’ll send you all the details.
During the challenge, I’ll give you exact action steps to take each day that will get you closer to not feeling crazy around sugar and feel in control of your cravings, rather than letting them control you.
Until then, try a few of these other strategies out and let me know if you start seeing a difference!