The Goal of the Sugar Detox: Lifestyle Strategies to the Rescue

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Magdalen Harrison
5 years ago
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2 We all love sugar and sweets but it is amazing how much we are actually consuming! These foods stimulate the pleasure centers in our brain and release neurotransmitters that are associated with reward and addiction. In fact, a long-term sugar addiction can create neurological changes in the brain similar to that of someone who is addicted to sugar or alcohol. Consuming a lot of sugar and carbohydrates on a regular basis causes A TON of major health problems as described in the Sugar Detox manual and it is extremely important to set ourselves free from these foods. The Goal of the Sugar Detox: The goal of the sugar detox is to break free of processed foods, sugar, gluten and other inflammatory food agents and experience real foods that are made in nature and satisfy our desire for sweets without promoting disease causing inflammation in the body. Over the 30-day sugar detox, you should find a new relationship with food where you use it as a tool to support your bodies well-being rather than a drug to stimulate your senses when you are feeling physically or emotionally drained. Lifestyle Strategies to the Rescue Lifestyle plays the largest role (roughly 80%) in your experience of life. The key lifestyle principles that we have control over that dictate how we will show up in life include the following: 1. Good Nutrition: Food is literally biological information to tell our genes how to express themselves. Good food = good genetic expression and more energy, weight loss, improved mood, cognition and less pain and inflammation. 2. Sleep: This is arguably the most important factor in your success on this plan. If you are not sleeping well, your hormonal system will demand sugar and carbs for a quick energy pick-up. To break sugar cravings and transform your metabolism you must dedicate yourself to good sleeping habits. 3. Movement: Regular movement is essential to a healthy life, we were made to move. This could include daily walking or it could be burst/surge training or resistance training with weights. The key is to get your body moving each day. 4. Stress: We have to have strategies built in place to reduce stress and build a state of mental and emotional peace. This could include daily reading, prayer, meditation or just deep breathing. But we all need a regular practice that cultivates peace and relaxation in order to be at our best. 2

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6 Carb Cycling Strategies The timing of your carbohydrates can play an important role in your hunger and cravings, ability to lose weight and gain lean body tissue as well as your sleep quality. On the Sugar Detox program, I recommend a carb cycling strategy that helps reduce hunger and cravings during the day and improve sleep quality and fat burning at night. Most of us have learned that it is best to have carbs such as cereals and oatmeal in the morning to give us energy. However, when we consume carbohydrate rich foods like this in the morning, it causes blood sugar swings that increase hunger and cravings, stop the bodies ability to lose weight and disrupt sleep. Instead, of carbs in the morning, I recommend consuming healthy fats and proteins as well as nonstarchy vegetables during the daytime hours and 1-2 servings of carbohydrate rich foods in the evening. If you would like carbs during the day, you can do 1-2 servings, but it should always be accompanied by protein and healthy fats. If you are smaller and have less of an appetite do the lower end of the servings and if you have a larger appetite do the higher end. An example of this would be a berry smoothie. With the berry smoothie you would do the following: Fruit: ¼ cup is 1 serving, if you do ½ cup that is 2 servings. Go for 1-2 servings or 0 if you are wanting to lose weight faster. 1 scoop (4 tbsps) of high quality protein powder = 2 servings 2 tbsps of protein powder = 1 serving 2 tbsps of nut butter or 2 oz of nuts = 1 serving 2 raw eggs = 1 serving Go for 2-4 servings of protein depending upon your body size and appetite 6

1 cup of light or carton variety coconut or almond milk (1

full-fat coconut milk in the can (1 serving) 1 tbsp of nut

cooked egg (hard boiled or fried) (1 serving) ½ avocado (1

weight, than I would recommend doing 0-1 serving of carbs

carb, ketogenic) and replace the extra calories with healthy

follow the recommendations I have listed here: Other

7 1 cup of light or carton variety coconut or almond milk (1 serving) 1 tbsp of coconut oil = 1 serving 1/4 cup of full-fat coconut milk in the can (1 serving) 1 tbsp of nut butter or 2 oz of nuts (1 serving) 1 raw (in a smoothie) or cooked egg (hard boiled or fried) (1 serving) ½ avocado (1 serving) Aim for 2-4 servings of healthy fats depending upon your body size and appetite. Looking to Lose Weight: If one of your main goals is to lose weight, than I would recommend doing 0-1 serving of carbs during the daytime hours and doing 1-2 servings in the evening. You could even do a day or two of 0-1 servings (real low carb, ketogenic) and replace the extra calories with healthy fats. In general, as you make this transition, you could follow the recommendations I have listed here: Other Breakfast Options Eggs and Turkey Bacon Veggie Omelet Keto Matcha Green Tea Turkey Fritata Key Lime Pie Smoothie Turmeric Fat Burning Coffee Almond Milk Hot Chocolate Cinnamon Keto Pancakes 7

8 Other Serving Recommendations ¼ cup of starchy veggies = 1 serving (carrots, peas, sweet potatoes, butternut squash, pumpkin, beets, quinoa, etc.) 1 tsp of honey, maple syrup, coconut sugar, organic sugar, etc = 1 serving Cooked egg (hard boiled or fried) = 1 serving 2 oz of meat or fish = 1 serving 1 tbsp of avocado oil = 1 serving 2 oz of olives or 1 tbsp of olive oil = 1 serving 1 tbsp of grass-fed butter or ghee = 1 serving Lunch Options: These can all be similar to your breakfast options in that you can do smoothies and many people enjoy doing big salads and healthy snack type foods for lunch. The goal is 0-2 servings here Good lunch time carb sources: Fruit, carrots, beets and tomatoes 8

9 The goal is to do 2-4 servings of protein depending upon your metabolism Good lunch time protein sources are meat and fish or do a protein shake again. The goal is 2-4 servings of healthy fats depending upon your body size and appetite. Good lunch time fats are any and all that we have listed. Dinner Options: For dinner, I allow up to 2-4 servings of carbs depending upon your metabolism and how your body processes carbohydrates. 1-4 servings Good dinner time carbs: Sweet potatoes, carrots, pumpkin, yams, butternut squash, beets, quinoa. The goal is to do 2-4 servings depending upon your metabolism Good dinner time protein sources are meat and fish or do a protein shake again. The goal is 2-4 servings of healthy fats depending upon your body size and appetite. Good dinner time fats are any and all that we have listed. 9

Overview of Nutritional Principles Keep your overall servings of carbs to 1-6 per day. I wouldn t go over the 6 serving mark, even if you have a high metabolic rate.

6 12 range Smaller, Less Active Individuals: Stick in the 6-8 serving range Highly Active Individuals: Aim for the 8-12 serving range Experiment with this and see

10 Overview of Nutritional Principles Keep your overall servings of carbs to 1-6 per day. I wouldn t go over the 6 serving mark, even if you have a high metabolic rate. Smaller, Less Active Individuals: Stick in the 1-4 serving range Highly Active Individuals: Aim for the 3-6 serving range Experiment with this and see at what serving level you feel the best with. ***Weight Loss: Try doing 1-2 servings daily and eating more non-starchy veggies and possibly more fat and protein*** Keep your overall servings of proteins in the 6 12 range Smaller, Less Active Individuals: Stick in the 6-8 serving range Highly Active Individuals: Aim for the 8-12 serving range Experiment with this and see at what serving level you feel the best with. Keep your overall servings of fats in the 6-12 range Smaller, Less Active Individuals: Stick in the 6-8 serving range Highly Active Individuals: Aim for the 8-12 serving range Experiment with this and see at what serving level you feel the best with. 10

11 3 P s For Success on This Program 1. Plan Ahead: It is really important to plan out your meals and your shopping schedule each week. It is too easy to get caught up with other activities and end up procrastinating with food preparation. This can often lead too food cravings, indulgences and bad habits. Take an hour on a weekend or another convenient time and plan out what meals you and your family will be consuming that week and make a specific shopping list for those meals. Then follow through with the plan you have outlined. 2. Prepare Your Food in Advance: If you have a busy schedule, it is very important to prepare food in advance. Many of the recipes do not take long to prepare but making food in bulk and freezing or refrigerating it can be very helpful. I will often have my clients prepare food 2 days a week (Sunday and Wednesday for an example) and make enough to last them all week. Find out what will work best for you in your planning time based around the unique needs you will have that week. Try to form a regular schedule as this will create less stress than if you have to work a totally new preparation schedule each week. 11

12 3. Protect Your Home: The moment you walk out your door you are going to be subject to a multitude of different temptations. You cannot control the food that is around you at your employer s office, your friends and family s homes or at restaurants you may be at for social endeavors. The only environment you can control is your home. So be sure to ONLY have clean, pure foods in your house and get rid of anything that is not part of this plan so you know that you will stay on target when you are at your house. Top Strategies For Breaking Sugar Cravings Here are 10 great strategies to apply to break free from sugar cravings. I go over them in more detail in the Sugar Detox manual. 1. Eat More Healthy Fats: When you reduce sugar and carbs it is important to add in more healthy fats, which improve your satiety levels and make you less hungry and have less cravings between and after meals. 2. Hydrate Your Body Well: When you are dehydrated, your body will often experience this as hunger and sugar cravings. Be sure to drink a minimum of half your body weight in ounces of water daily. It is best to drink oz in the morning before eating anything and then oz between each meal. Try to reduce your water intake at night after dinner to 8-16oz so you aren t peeing all night long!! 3. Consume Salts: Minerals are vital to life energy and a depletion can lead to increased cravings. Stress, sugar and life in general can deplete our minerals. Consuming a pinch of salt every few hours can be extremely helpful to reduce cravings and improve energy and mental clarity. Also, be sure to salt your foods well with a high quality sea salt or even better, a pink Himalayan, Redmond s real salt or Celtic Sea Salt. 4. Use Apple Cider Vinegar (ACV): Drinking water with ACV has been shown to improve blood sugar stability. You can drink 8oz of water with 1-2 tbsps of ACV each morning or between meals. You can also add ACV to meat or vegetable dishes to improve digestion and reduce post meal cravings. 5. Use Lemon/Lime: These act very similarly to ACV and can be used interchangeably with ACV or in addition. 12

6. Squirt of Stevia: If you are having strong sugar cravings, you can take a squirt of stevia in your mouth or put it in water with your ACV or lemon/lime and make a nice lemonade.

13 6. Squirt of Stevia: If you are having strong sugar cravings, you can take a squirt of stevia in your mouth or put it in water with your ACV or lemon/lime and make a nice lemonade. This can satisfy your sweet cravings while improving your hydration and blood sugar/insulin levels. 7. Go out For a Walk: Getting your body moving, taking a walk or doing some exercise can help stop cravings and improve your neurotransmitter balance. 8. Prioritize Your Sleep: The better you sleep, the better your hormone balance and neurotransmitter production. Good sleep will significantly reduce hunger and cravings throughout the day. 9. Daily Sun Exposure: If the sun is shining it is a great day to get outside and get at least 15 mins of high quality sun exposure. This will help improve your circadian rhythms, reduce stress hormones, improve sleep quality and reduce cravings. 10. Deep Breathing, Prayer and Meditation: We often are eating emotionally or we are addicted to the neurological high we get from eating sweets. If you feel this is you, I would highly recommend taking 30 mins each day to sit down, practice deep breathing, pray over your mind/ emotions and addictions and be still. This has an amazing impact on giving you a 30,000 foot view of your life and changing your perspective on the daily needs and drives you have. Blood Sugar Support Supplements Keeping stable blood sugar levels is extremely important for optimal function. When blood sugar is out of balance it creates chronic inflammation and hormonal dysregulation. The chronic inflammation scars up tissues throughout the body. This includes the cell membranes where the insulin receptors are. Scarred up insulin receptors causes even worse blood sugar signaling patterns and the vicious cycle of chronic inflammation and blood sugar imbalances continues. This negative spiral leads to a number of major health issues including the following: 13

What I use clinically to help stabilize blood sugar is an anti-inflammatory diet that is low-carb and high in

I add in a combination of premier nutraceuticals to help powerfully reduce inflammation and improve cell

High Energy Support: A specially designed multi-vitamin that helps to balance blood sugar and provide key

Normal Dosage: Take 1 cap with each meal Advanced Dosage: Take 2 caps with each meal Pro Omega CRP: This unique

14 What I use clinically to help stabilize blood sugar is an anti-inflammatory diet that is low-carb and high in healthy fats and anti-oxidants. I add in a combination of premier nutraceuticals to help powerfully reduce inflammation and improve cell membrane function and stress hormone levels. High Energy Support: A specially designed multi-vitamin that helps to balance blood sugar and provide key nutrients the body needs to deal with stress. Normal Dosage: Take 1 cap with each meal Advanced Dosage: Take 2 caps with each meal Pro Omega CRP: This unique formulation combines concentrated omega-3s plus optimized curcumin and the potent antioxidants L-Glutathione and N-Acetylcysteine (NAC) to achieve complete functional support for long-term health. Normal Dosage: Take 3 caps with food daily Advanced Dosage: Take 3 caps with food 2x daily or as directed by your health care practitioner. 14

Probiocharge 30 Billion: Good health begins with the health of your gut. If your gut is damaged or you have an abundance of pathogenic microorganisms it is impossible to be healthy.

Normal Protocol: Take 1 capsule daily with or without food Advanced Protocol: Take 1 capsule 2x per day with or without food or as directed by your health care practitioner.

15 Probiocharge 30 Billion: Good health begins with the health of your gut. If your gut is damaged or you have an abundance of pathogenic microorganisms it is impossible to be healthy. The gut must be addressed daily in order for one to live a lifestyle that builds health. Normal Protocol: Take 1 capsule daily with or without food Advanced Protocol: Take 1 capsule 2x per day with or without food or as directed by your health care practitioner. Vitamin D3/K2: Vitamin D more resembles a hormone than vitamin by function. Hormones are chemical messengers that interact with cell receptors to produce specific biological responses. Calcitriol, the active form of Vitamin D, is arguably the most powerful hormone in the body. It has the ability to activate over 1,000 genes which is roughly 5-10% of the human genome. Normal Protocol: 1 cap daily with first meal Advanced Protocol: Take 2 caps daily with first meal or as directed by your health care practitioner. 15

*It is always strongly advised to consult with your medical or natural health physician before beginning any supplements.

David Jockers is a doctor of natural medicine, a functional nutritionist and corrective care chiropractor.

com with over 1 million monthly visitors and has been seen on popular media such as the Dr Oz show.

16 *It is always strongly advised to consult with your medical or natural health physician before beginning any supplements.* If you would like to get all of these products in a monthly supply for over 20% off, check out our Blood Sugar Support pack here. About Dr. David Jockers DNM, DC, MS Dr. David Jockers is a doctor of natural medicine, a functional nutritionist and corrective care chiropractor. He currently owns and operates Exodus Health Center Kennesaw, Georgia and runs one of the hottest natural health websites in DrJockers.com with over 1 million monthly visitors and has been seen on popular media such as the Dr Oz show. Dr Jockers is a world-renowned expert in the area of ketosis And the ketogenic diet. He is the developer of the best selling Navigating the Ketogenic Diet E-course and the host of the Popular Keto Edge Summit. Dr Jockers is also a sought-after speaker around the country on such topics as ketosis, weight loss, brain health, healing leaky gut, thyroid function, natural detoxification and disease prevention. 16

10 Steps to Detox From Sugar

10 Steps to Detox From Sugar Have you ever had a sneaky suspicion that you would feel a lot better and probably lose quite a bit of weight if you could just quit eating so much sugar? Do you feel frustrated