Aug. 13, 2017
That sugar episode
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Sugar is like cocaine for your brain and if youve got a sugar habit, youll know just how hard it is to quit it. In this episode, Tiff shares her experience of living on just sugar for one week; the weight she put on will astound you! Learn exactly why sugar is addictive, how it blocks fat burn, impacts your energy and mood, increases cravings, and ruins your gut health. Let Tiff and Cass walk you through ways you can start to break your unhealthy relationship with sugar and regain balanced energy and emotions.
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Transcript
WEBVTT
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A listener production.
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Hi, welcome to Crappy to Happy with Tip and Cass.
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Thanks for joining us in this series. We take you
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through ways to feel less crappy and more happy with
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really easy, simple tools and tips that you can take
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on today. Last episode we had a chat about being
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self critical, and this episode we're going to delve into sugar,
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how it's addictive, why it's bad for your body and brain,
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and what you can do to avoid sweet treats. Cass.
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A lot of people look at me and say, oh,
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you're a trainer, you look healthy. You have no idea
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what it's like to have a sugar addiction. Maybe true.
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I grew up in a healthy household, my mom green
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juices every morning and exercise all of that. But when
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I joined The Biggest Loser, the producers had this great
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idea that the trainers should move in to the household
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with our obese contestants and we should eat and drink
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everything they eat and drink for the week. Wow, not exercise,
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and see the repercussions on our health and our weight.
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And I thought, oh, you know, I've been training for
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twenty years. What can one week of eating sugar do
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to me? Wow?
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How did it go well.
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I moved in with them and I ate what they ate,
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drank what they drank, and didn't exercise, And in one
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week I put on over five kilos. Wow, and I'm
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five foot four, so that's a lot of weight on
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my body. And weight comes and goes, and that's very
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dangerous in one week to put on a kilo in
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every every day. But what I noticed was my mood dropped.
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I lost all motivation to train, even if I had
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been able to, I was lethargic, and my immune system
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just plummeted. I had a chest infection, two courses of antibiotics,
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and in the end ended up on a ventilin because
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I was so sick and run.
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This is after one week. One week of a lot
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of so that was a lot of sugar.
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Oh only sugar. I'm talking soft drinks, biscuits, ice cream,
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fast food, you know, sugary buns in fast food joints
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and things like that, burgers. And it just said to me, Okay,
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this is a real issue. I felt what it felt like,
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and I thought, this has got to change.
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Now.
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If you think about your body, your body has five
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liters or more of blood pumping through its system every
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single day in order to survive. We only need one
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teaspoon or sugar for energy in that blood. Okay, and
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the blood's cleaning itself every day, just one teaspoon. But
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the average Australian is consuming more than twenty two tea
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spoons a day and they're not even realizing it.
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So is this sugar, This is teaspoons of sugar in
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your coffee or are you talking about sugar in.
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Package added sugar? I'm talking process sugar. Added sugar that
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you may add to your coffee, but is also added
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to cereals, to your yoga, to healthy muselely bars. And
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you know, we went through this fad of fat free
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where we were scared of fat.
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Yeah we did, and I grew up in that era.
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Yes, exactly. Fat free and fat free doesn't taste so good,
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so the companies laced the products with sugar so it
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would taste better. And it's actually the sugar that is negative.
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So when you think about what your body needs to survive,
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do you know what it needs to survive in terms
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of nutrition, I'm thinking protein, carbo hydrate, water and fat
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nutrients spartamin. Yeah, so you've got macro nutrients and micronutrients,
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But the macro nutrients, which are the big things that
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we need to survive are protein and carbohydrate and fat,
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and they come with different energy powers.
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Sugar count as a carbohydrate.
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No, well, sugar. Natural sugars are found in a little
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bit of berries and some fruit and vegetable a little
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bit yep. But processed sugar is not a macro nutrient
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something we invented, and our body actually doesn't know how
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to deal with that. So every macronutrient, like protein or
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carbohydrate or fat, it triggers hormones in our body to
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tell you you're full, Like leptin, that's the chemical in
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our brain that says, hey, I'm full. I've had enough fat.
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So if you have a fat treat like a croissant,
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you'll feel full. But if you have a sugar treat
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and you've just deadened those cell receptors from having too
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much insulin that's come into your blood to try and
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clean that excess sugar, wow, the insulin actually blocks that
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I'm full hunger, you know, I'm full hormone, so you
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don't get that appetite Q saying you've had enough sugar, so.
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You keep wanting more.
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There's no mechanism built into our body to shut it down.
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But fat is good. So I always say to people,
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if you want to treat, have a fat, treat, have
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something fatty. Don't go for the sugar because you crave
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you have sugar, you want more. And also your gut health.
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Your gut is like a second brain. It's full of
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good and bad bacteria, and that bad bacteria love sugar,
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and it sends a message straight to your brain to
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crave more sugar. So these little it's like a zoo
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within you.
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Yeah, I'm interested in the gut health.
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Yeah, it's actually sending signals to your brain. So you
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may think, oh, I'm a sugar addict. You know what
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can I do about this? But it's not actually you.
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It's your gut health. And the more sugar you eat,
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the more you are wiring your whole body hormonally to
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just crave more of this stuff. And if you think
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about some of the stats nowadays, there's up to sixteen
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teaspoons of sugar in a single six hundred mili liter
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bottle of soft drink, and some people will have two
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of those a day, and people.
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Who have like two liters a day, even like think
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about orange juice.
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Right.
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This is the trap, isn't it? Because there are so
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many foods that we think are actually healthy alternatives. But
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when you, like you said before, yogats, cereals and.
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Breathoods, bread absolutely so added sugar.
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It's a trap for people because I think we all
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think that if we're not adding sugar, I don't add sugar,
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like I don't have I don't have sugar in my
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coffee or anything like that. But I probably I don't
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drink self drink, but I probably am unwittingly having sugar.
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I'd be interested to actually see how much in all
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of that processed stuff.
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Yeah, so with things like orange juice that you think
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it's really healthy. If you have one six hundred mili
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liter orange juice a day, perhaps you're giving it to
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your kids, there's enough sugar in that to equate twenty
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three kilos of sugar in a year. Right, So that's
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a lot of processed sugar. And in Australia now we
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are in the top ten countries per capita of consumption
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of sugary drinks. And so look, there's a lot of
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sugar in health products. There's a lot of sugar in
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in everything that you find, and I will give you
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tips later on to decode them. Yeah, decode food labels and.
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Things like that.
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But I did this experiment with a couple who came
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to me and they couldn't fit in any exercise. They
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didn't want to change their diet, but they had to
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lose weight. And I thought, where do I start with this?
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And I said, these people exist, Okay, they change.
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Time change I want it?
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Yeah? Can I change my body without changing my lifestyle? Tive? Please,
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I don't want to do anything. And I thought, okay,
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you know what. I've got the exact thing. I've got
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something for you. Because once I asked them what they ate,
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what they drank, they told me that they were having
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seven coffees a day with sugar in it, and they
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were also having one can of soft drink, which equates
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to three hundred and thirty six jelly beans of sugar
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per week. Okay, and about one hundred and thirty jelly
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beans is one hundred grams of sugar. So I thought,
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sugar is a problem here. They're drinking their calories. So
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for two weeks, I said, all I want you to
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do is do my water week which is cutting out
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all liquid calories, your soft drinks, your sugar rejuices, you're
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added sugar and coffee meal replacements. If you're having it shakes,
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I mean energy drinks, all of that. Just drink water.
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I mean you can jazz it up with some lemon
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and herbal tea is fine. Imagine people would find that
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quite difficult that yes, alcohol, right, they had to cut
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out alcohol. And in that two weeks, my male volunteer
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lost eight kilos.
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Just from cutting out liquid liquid.
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Calories, and my female lost free kilograms just from cutting
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out the liquid calories that were really sugar calories. So
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it just proves that it's not just what you're eating drinking,
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it's what you're drinking as well. And if we just
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remember that our bodies don't need that sugar, that processed
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sugar to survive. You know, I'm not sugar free. I
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want to say that that's very important to point out.
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I like fruit, there's sugar and vegetables. I will have
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an odd treat. I mean I love you know, that's
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what life's about. Having something.
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Yeah, chocolate, I can't live with that chocolate, But I
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mean people have trouble living without jocolut exactly.
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And you just have to be a realist about it,
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I think, and especially with kids, you can't be like
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my kids sugar free and then send them off to
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a birthday party and say, sweetheart, you're not having any
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birthday cake. I mean, we have to be realistic. But
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there are things that will come back and talk about
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that you can do just to be aware about it. Sugar,
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because it is quite dangerous and it does have negative
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effects on your brain. It depresses your immune system. It
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can increase the stress hormone cortisol in your body, which
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means that affects how you burn fat, and I'm sure
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casts that it affects the way you think.
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Yeah, well look I'm not the nutritionist. I'm a psychologist
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and so, but my understanding of the way sugar works
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on your brain is it obviously gives you a big
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spike in energy and then a crash, so it sends
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your mood all over the place, you know, ups and
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downs in energy. So it's quite makes you quite erratic
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in your mood. And the other thing that we know
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about sugar is that it hits your brain's reward centers
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in the same way that drugs and alcohol do, so
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it really dopamine is the feel good neurotransmitter. So dopamine
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is implicated in a lot of these addictive kind of behaviors.
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Uh huh.
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So when you get a massive hit of dopamine, you
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feel great and you immediately you want more. And so
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what we know is that sugar affects our brain in
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the same way as, for example, cocaine. In fact, I
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think somebody has found that that sugar is actually in
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rats not humans. Uh huh, that sugar is more addictive
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than cocaine.
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WHOA.
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So when we talk about substance dependence, the criteria in
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psychology for substance dependence, we talk about needing more of
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the thing to have the same effect, So this tolerance,
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and we know that that happens with sugar. And I
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think you're talking about that whole wanting more, so you
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have it, and you keep on needing to have more
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and more and more to produce the same feel good
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kind of outcome. And the other thing is withdrawals. So
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and I know people who have a lot of sugar
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come off sugar and they physically they go through a
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physical withdrawal.
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With our members on tifxo dot com, who stop having
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added sugar.
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Headaches, headaches, le g yes, all of that, all of that.
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So from my perspective, like I'm not a big sugar eater,
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I probably do have the hidden sugars in the process foods.
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But I'm really interested in the psychological impact of sugar,
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So how it affects our brain and mood. And it's addictive.
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We know it's addictive, so what can you do about that?
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From the brain perspective, it is just about having it in.
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Moderation or the thing?
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Right, do you not light up that reward center?
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Because when people have a drug addiction, then we promote abstinence,
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really don't we. I mean, there are people who can
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drink alcohol, for example, moderately and don't have to become
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a complete teetotaler. So it depends on the individual and
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how big a problem it is. Because what you don't
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want to do, what you want to avoid doing, I
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think is completely demonizing something and activating that what you
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resist persists, you know, that wanting becoming fixated and obsessed
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with I can't have sugar, I can't have chocolate, and
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therefore all I'm focusing on is how much I really
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want that chocolate so you do want to try to
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set up a lifestyle where it's allowed in moderation. But
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