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Breaking Up With Sugar: Your How-To Guide

I made a confession last week. If you missed it you can check out the post over here, but the long and short of it is that I came out as a sugar addict. It’s an affliction that’s more common than you’d think and yes, on occasion it has even the most health conscious amongst us under its grip.

I believe that addiction to sugar goes well beyond the mere physical ability to resist temptation. When it comes to beating your cravings you need more than just a healthy dose of willpower. You need real nutritional and psychological strategies to combat what is a very real nutritional deficiency and psychological sticking point.

The Science Of Sugar Addiction

The desire to not only eat something sweet but to consume as much as you can get your grubby little hands on is something that harks back many years. Specifically, to a time when survival meant hunting, gathering and occasionally going without or risk being ravaged by a wildebeest. And even when food was readily available it certainly wasn’t available on a choice basis. You got what you were given. Natural sugars such as fruits and even vegetables are very much seasonal foods, meaning that our evolution has not included them on a daily or even weekly or monthly basis. There are two clear implications here when it comes to sweet foods and the effect they have on your physiology.

1. We are designed to eat as much carbohydrate (sugars) as possible when they come into season – which is typically in Summer. Traditionally this is how we would prepare for the cold months ahead, in which food may be limited.

2. The obvious follow-on from this is that our very physiology is such that when we start eating sugar our brain sends a message telling us to keep eating it for as long as it’s available. In the ‘real’ world this is an important way of keeping us alive and providing us a necessary layer of stored body fat.

So we’re programmed to eat sugar for as long as it’s available. Now is it just me, or is that the scariest freakin’ thing you’ve heard all year? I don’t know about you, but in my world sugar is pretty much always available. I’ve got 7-Eleven over the road from home (not to mention my partner’s pretty dubious shopping habits), the city’s best candy store downstairs from my work, packets and packets of the stuff surrounding me whenever I fuel my other big addiction (no prizes for guessing), and let’s not even get started on the David Jones foodhall and its chocolate-bullet-y goodness temptation.

This is really going to freak you out

It gets worse. Not only are you programmed to eat sugar for as long as it’s available – an obvious reason for why even ‘healthy whole-grain’ carb-addicts find it tough to break the cycle – but your brain sends out even more urgent messages for you to keep eating when you choose a form of sugar that is completely unnatural or nutrient-deficient. Real forms of sugar such as fruit and honey contain nutrition, and your body knows that. When you choose to fuel yourself with sweetness but no nutrition follows, your body feels tricked. And responds with an instant demand for more. And I’m talking more more MORE. Not that I really have to tell you that though, do I?

Ending The relationship

Breaking free of sugar could very well be one of the toughest things you ever do. The rewards should be obvious, but I’ll shout ’em out anyway.

  • Gaining a sense that you’re in control of your food choices, your body, and your health
  • Living longer (insulin, released every-time you eat sugar or carbs, is the aging hormone and being resistant to insulin is directly linked to how long you might live)
  • Reducing risk of x-syndrome metabolic disease such as diabetes, as well as obesity and heart disease risk
  • Weight loss
  • Clearer and brighter skin
  • Improved energy and balanced moods
  • Creating healthy habits for a healthier life

Personally I tend to be very much an all or nothing kind of gal. I might struggle for the first day or two of going 100% clean, and then it becomes fairly easy to say no. I credit this very much to the foods I choose to put in instead, rather than simply to having iron willpower (I don’t). But it works both ways – give me a cheat meal in which I indulge in cheesecake, chocolate pudding, or anything else sugar-laced and I find it really really tough not to just keep going the next day. On occasions this has led to days if not weeks on end of eating well at my meals but snacking on rubbish in between. Fortunately – and despite the fact that it has taken me the better part of a decade – there are a few solid techniques I now use to keep me on track and also allow me to enjoy the occasional indulgence.

Protein and fat at each meal

Failure to eat adequate protein and fat is a sure-fire way to set yourself up for sugar cravings and a carb rollercoaster. Be sure to start the day with animal protein and smart fats (nuts, avocado, coconut oil), and include the same at each meal.

Never get over-hungry

Unless you’re actually fasting, avoid letting yourself get starving. You know that’s when you’re at your weakest. If a meeting or other appointment is going to mess up your meal-times then be prepared by carrying a portable protein-based snack.

Snack right

I’m more in favour of mini-meals (small serve of meat and green veg) than actual snacks, but if you do choose to snack always make it protein-based. Eating low-fat yogurt and/or fruit for a snack might sound healthy but really it will just make you crave more sugar. Choose full-fat organic dairy, hard-boiled eggs, nut butters with berries, or coconut oil mixed with raw cacao and I guarantee you’ll last through to dinner easily.

Smart supplementation

If you really just can’t seem to break the cravings try this. Mix a teaspoon of high-grade glutamine (an amino acid that boosts the immune system and supports fat loss) with a teaspoon of full-fat cream. You can take this up to every hour to combat cravings. I’ve had clients absolutely swear by it. I’d also recommend taking fish oil capsules to combat cravings as well as manage blood sugars (and for a bunch of other health reasons!)

Control the situation

Breaking your sugar habit is as much psychological as it is nutritional. It will take you a few weeks of following new snack and meal habits before it really becomes automatic, so in the meantime you need to control the situation. If that means skipping social events or workplace morning teas for a few weeks, so be it. If it means leaving a room to get away from tempting treats, or jumping in the shower or brushing your teeth to avoid nipping out to 7-Eleven, so be it. It’s worth making the effort to break those old habits as you reach toward your goal of a healthier you who is in control of their food choices.

Get Support

You may find it helps to enlist the help and accountability of a like-minded friend. I often do a low-carb or no-sugar bootcamp alongside my sister or a friend, and it really makes a difference to know you have to answer to someone. You may also like to consider working with a health coach such as myself, either through group health telecoaching (starts Wed July 14th; one space left!), or by working your way through an appropriate support guide and resource such as my new holistic weight loss book (yes, shameless plug, but I’d also be keen to hear about any other resources that have worked for you!)

Those are my top tips and the ones which work for me time and time again, but I’d love to hear your input. What works for you?

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/