Hello Health Champions today we're going to talk about 10 signs that you eat too much sugar so we'll start from the back number 10 is that you dull your taste buds that if you eat a lot of sugar then over time your taste buds don't appreciate the subtle flavors anymore and as a result you need your sweets to be sweeter and sweeter and sweeter so hamburger buns for example most people think of them as bread they don't even realize how sugary they are hamburger buns in the US is basically like cake in other places of
the world cookies soda pies and cakes are getting more and more sugary over time and they're much much sweeter in the United States than anywhere else you're going to find and the reason they add so much sugar is that it sells as people get hooked on sugar all they have to do to sell a product is is just put more sugar in there an example would be Starbucks and these popular coffee drinks they don't sell coffee there anymore it's like a tiny tiny percentage is coffee most of what they sell is just sugar balms and
a huge problem here is that now regular food becomes boring the taste buds don't appreciate the wonderful natural Aromas and flavors of food like Steak and Fish and vegetables and natural things and then you tend to drift toward fast food where of course they add in all this sugar and these chemicals number nine is sweet cravings and this is similar to what we just talked about but it goes much much further because sugar has the power to stimulate opiate receptors in your brain and nervous system so when you eat sugar you stimulate dopamine and you
feel pleasure so a lot of our reward rewards so our Behavior seeking out rewards is tied to Sugar but the problem is that we're seeking it but we never get satisfied and if you have that Sugar you satiate your sugar Cravings then five minutes later they're back so it's a vicious cycle where you just want more and more and more and the problem is that this becomes part of the culture and it starts already as kids where we're using sweet as rewards as bribes basically that if you eat your vegetables you can have dessert if
you do your homework you can have a soda and so forth so we instill this expectation in this behavior that sugar equals pleasure equals rewards and I have to also touch on some pretty significant mainstream ignorance about these issues so there was this video where they told you that you shouldn't eat so much sugar but then they go on to saying that Sugar shouldn't become your worst enemy and they say just know your limits and control yourself so the disturbing piece of ignorance here is that we assume people all operate the same whether it's sugar
or alcohol we're very very different some people have a much greater tendency to get addicted so you can't just because you know how to control yourself you can't be judgmental and just assume that because someone else can't that they just don't know their limits and they don't know how to control themselves for some people this may be true but for some people sugar truly becomes your worst enemy and then if you realize that and you know that for a fact then just like alcohol you need to cut it out completely no added sugar at all
number eight is skin breakouts it's pretty well known that that Sugar leads to acne and sugar feeds bacteria along with everything else but there's one more thing I want to be concerned with and that's ages Advanced glycation end products so sugar is kind of sticky and when it sticks to proteins then it forms these Ages which lead to premature aging so premature wrinkles premature aging of the skin but not just the skin every organ every cell in the body body is subject to premature aging sign number seven is muscle and joint pain this is also
known as osteoarthritis when you have a low-grade systemic inflammation if that inflammation gets into the joints now we know that as osteoarthritis but here's the problem when people have pain most people will just go take a pill but is that a good idea in my opinion you do not want to take a pill at least not without addressing the underlying cause because what happens now is that you're not addressing the root cause you're numbing out the pain but you're allowing the root cause to continue and this low-grade systemic inflammation is the number one cause of
heart disease stroke as well as 90% of all the degenerative diseases that people take medication for chronic medication and which ultimately kills people sign number six of eating too much sugar is tooth decay so of course that means cavities and plaque and if you cut out sugar completely what you'll find is that the plaque doesn't even develop nearly as much as when you eat sugar and in fact if you eat very little sugar and you have just a single piece of candy you will notice that plaque building up almost within minutes and just how closely
sugar and tooth decay were linked was discovered about a century ago by a guy called Western price he was a dentist and he traveled around the world to study tooth decay versus diet and he studied virtually all of the leftover primitive or indigenous cultures in the world where they had not been in contact with so-called civilization and processed foods and sugar and what he found was that even though most of these cultures did not use any toothbrushes they also had no cavities or virtually no cavities like 1% of the cavities of the Western World at
the time and he wrote a book about this which is excellent called nutrition and physical degeneration and he found that basically almost no cavities occurred before people had sugar and processed foods and in doing this he also found that that it wasn't just the cavities but people's overall physiology and health and I have to touch on one more piece of mainstream ignorance this is what I found in another video and what's scary is that this keeps coming up this is what I hear from people every day don't get the wrong idea or anything sugar in
the right Amounts is good for you because glucose is what supplies your body energy and there are two enormous problems and dangerous problems with the statements the sugar they're talking about is added sugar and the truth is that added sugar is not the same as glucose we'll touch on that in a second and the other problem is that most of our energy comes from fat so when they say that sugar is good because it has glucose which is where your energy comes from they obviously don't know what sugar is when we talking about added sugar
talking about suc white table sugar which has one ring of glucose but it's linked to a ring of fructose so we have glucose and fructose so yes sugar has glucose in it but saying that sugar is glucose is very very misleading so where we get most of our glucose would be from starches if you eat those so if we take here's another glucose ring now if we link these together in long chains then they're called a starch and they can be hundreds or thousands of these molecules but it's 100% glucose there is no fructose that's
the difference between sugar and glucose sugar and starch so sugar from starch meaning glucose is not the worst thing that's why a lot of cultures could eat rice and potatoes for centuries and not get diabetic not have tremendous health problems because the starch breaks down into pure glucose the sucrose however is a completely different animal it's a disaccharide which needs a an enzyme called sucrase to break it down and then you get 50% glucose which again isn't the end of the world but this fructose is terrible because it can only be processed through the liver
it quickly overwhelms the liver causing what's called a non-alcoholic fatty liver disease so when they say that Sugar isn't so bad because we need glucose they're talking about starch they're not talking about sugar they don't understand the difference so they put them all together in the second statement down here that 90% of energy comes from fat this is a complete and total mystery because over and over we are being told that glucose is what supplies The Body Energy we need to eat starches we need to eat bread we need to eat grains they tell us
so that we can get energy well if you eat a zero fat diet or nearly zero fat diet you're still not getting most of your energy from glucose because that glucose you can't the body can't store glucose well at all whenever you eat a lot of starch whenever you eat a lot of carbohydrates the body converts that blood sugar into fat before you use it so even if you eat almost zero fat your body Burns for energy probably somewhere around 50 % fat and 50% glucose so if you eat a healthy diet though like a
Paleo and a whole food diet with meat and fat and vegetables over time you're probably as you get fat adapted you're probably going to run about 90% of your energy from fat so this statement is just extremely inaccurate but this is what we are told and this is what most people believe but what you will get from eating a lot of sugar and a lot of carbohydrates is unstable energy you have highs and lows you have inconsistent energy because you create blood sugar swings whenever you eat a lot of sugar or some processed starches your
blood sugar spikes and then it drops and then you eat again and it spikes and this leads to energy when your blood sugar is high and then very low energy when your blood sugar is low the solution to this of course is to not eat sugar or processed foods but rather eat whole food and now your blood sugar becomes very very stable and your energy becomes very very stable so if you have blood sugar swings this also often leads to mood swings and irritability sign number four is bloating and this comes from all the bacteria
in your gut when those bacteria are imbalance when they can process the food coming through then you should not have a lot of bloating but if you have a lot of sugar this sugar feeds the wrong kinds of pathogens it creates an imbalance in your gut flora and it leads to something called dysbiosis which is just that an imbalance in the bacteria and now over time what can happen is that you get a gut compromise the intestinal lining might deteriorate at the mucus layer might deteriorate and as a result you could have a leaky gut
and you could have things like immune compromises as well and this is really important to understand that the signs and the symptoms should not be our primary concern we should understand that it's just the tip of the iceberg that this is part of an imbalance and we need to address that root cause so that we can restore full function and let's just take an example of how we've been feeding that gut biome that microbiome over time so if we look at the green would be historically and the blue would be how we eat currently and
we look at three things soluble fiber we look at lactose and we look at sucrose so there are some other things also that can feed the microbes but these three things are the primary food for those microbes in your gut so when we look at soluble fiber historically we ate much much much more soluble fiber because natural food whole food has more fiber processed foods and sugar has no fiber basically lactose we probably ate a little bit less so lactose is the sugar in milk and it's a disaccharide meaning Two Sugars so we need an
enzyme to break it down before can be absorbed into the bloodstream and this is why glucose is not a primary fuel for these gut bacteria even if they could consume it glucose is a single molecule and because it's single and ready to absorb it basically never makes it down to where the bacteria are living we absorb it in the first half of the digestive tract so glucose is not a f Factor here really and depending on how far we look back historically we may or may not have had Dairy but for about 8 to 10,000
years we have had some Dairy and some lactose even though a lot of it was probably turned into butter and cheese and we also had it raw which meant that there were enzymes and bacteria in the milk to help us break down the milk and the proteins and the lactose so today we eat a lot more of products but also we have a lot of pasteurized milk that is much harder to digest and then when we look at sucrose which really has the potential to disturb and unbalance your microbiome we used to eat maybe a
couple of grams because we had some in leafy greens and in fruits and so forth which were seasonal we might get a couple of grams a day as opposed to over a 100 grams of sucrose and high fructose corn syrup and honey and agave and all that stuff that we're consuming today so just to give you an idea I'm not claiming that these are graphically exact or anything but just to give you an idea of how much it has changed and why our gut biome is probably not the same because we're not feeding it the
same things and as a result we end up with a lot of bloating number three is weight gain so especially if it's around the midsection but generalized weight gain as well and the key here is to understand insulin because when we eat sugar and processed carbohydrates now the blood sugar Rises and The Body responds with insulin we'll look a little bit more at this in a second and like we said sugar has glucose and fructose and that fructose can only be processed through the liver so the potential to overwhelm the liver and cause non-alcoholic fat
or liver disease is tremendous the vast majority of fatty liver disease today is from sugar and of course when we get very insulin resistant and we have that fatty liver now we are almost guaranteed eventually to get type2 diabetes if we continue on that path but again even though most typ two diabetics not all but most have weight gain and are obese that should not be our main concern we need to understand what this process what this adaptation is doing to the body and realize that this mechanism this adaptation is also responsible for the number
one cause of blindness the number one cause of kidney failure and the number one cause of amputations and here I want to cover some something that I came across which I believe is a lazy Viewpoint that everyone talks about how we eat too much sugar we need to cut back on sugar but where do we draw the line so this Viewpoint was that it's simply not realistic to avoid all added sugar in your diet and my question is that maybe not all people have to but why is it not realistic and it's like saying to
an alcoholic that you know I we know you have a problem but it's simply not realistic for you to avoid alcohol because all these parties all these stores everywhere you go there's alcohol available so surely it's not realistic to cut it out or if you were misled during a period in your life where your frontal L wasn't fully developed and you ended up at some parties where they were Distributing certain not so great chemicals addictive chemicals Etc would you say that just because they're available just because everyone is doing them because you're kind of on
this party circuit that now it's not realistic to stay away from those chemicals anymore of course not and my point here is if if it's possible and realistic to stay away from alcohol and from illicit chemicals then why would it not be realistic to stay away from added sugar because added sugar has no place in real food so again I'm not saying that 100% of people should never have sugar that we should make it illegal but why wouldn't it be realistic we are we're getting lazy and we're allowing all this garbage in just because it's
so abundant sign number two would be frequent colds and flu if you find that you get sick all the time maybe cut back some on the sugar so there's many many different ways that Sugar decreases immunity but one more interesting way is that glucose and vitamin C vitamin C is very important for your immune system for Activation of certain white cells and glucose and vitamin C use the same transport mechanism so everything in your body is shuttled and moved on purpose molecule by molecule nothing's just floating around randomly getting to places by accident the body
on purpose will transport it and shuttle it across membranes so the more glucose you have lying around floating around the more of the glucose is going to occupy the sites and compete for this transport mechanism meaning we can't move the vitamin C to where it needs to be if we have too much sugar around and interestingly humans and primates and guinea pigs are the only mammals that cannot manufacture our own vitamin C our own ascorbic acid and then you might wonder well isn't that just a huge defect in our genetic makeup if we can't make
it what's what's wrong with us but the way I look at it is that it's never been a problem because the food would provide a certain amount of vitamin C that was plenty until we started competing with sugar for that transport mechanism and the number one sign that you're eating too much sugar is that your blood markers start going up and there's lots of blood markers we can look at but three of the main ones would be glucose A1C and Insulin so glucose is how much sugar is in your blood stream In This Moment A1C
is a 3 to four month average and insulin is an indirect indicator it tells us how hard the body is working to keep it down and why does this matter well if we look at glucose and A1C in yellow and we look at insulin in red and we see how that would develop over time if we start at time zero and we are in insulin sensitive we're healthy we're metabolically healthy then there would be a balance between glucose and insulin and then the body if we start eating more sugar if we keep eating more sugar
and more carbs the body is going to work really really hard at keeping that glucose down that's what the body has to do high levels of glucose is toxic to the brain so in order to keep the glucose down the body is going to increase the insulin levels so even though the glucose stays the same here from year 0 to year five we have become many times more insulin resistant because it takes that much more insulin to control the situation if we go 10 years into the future we see that there's still not really a
change in the glucose levels maybe a couple of points but that insulin just keeps going up 15 years same thing keeps going 20 years and now maybe you can see if you look at the size of these yellow that this would be maybe a healthy level around 80 and here we might be at 90 and 100 and 120 130 which is a diabetic level so the glucose even going from super healthy to diabetic only changes by a few perc it only Chang changes very marginally because it's a controlled variable but the thing that controls it
is insulin and the body has to work that much harder at controlling it so insulin might increase 10 15 20 times and this is one of the biggest problems in my opinion that when we test things we don't test the really important stuff we don't test the things that can show us early on the changes that we need to make so if you really want to find out your blood work markers you want to test all three of these including insulin and for those who really want to take charge and understand more about this I
created a course and I'll put some information in a link down below and you could also order a very complete set of blood work to follow along with the course if you really want to take charge and understand it I also created a little document where I put all these slides together that you can click on a link and get those if you want to use them to follow along if you enjoyed this video you're going to love that one and if you truly want to master Health by understanding how the body really works make
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