bone broth, brain health, habits, healthy lifestyle, microbiome, nutrition, probiotics, research, weight loss

Sugar Sucks The Life Out of You (and What To Do About It)

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The Weight of Sugar

I’m not going to sugar coat it: this past week I’ve joyfully consumed sugary foods, and I don’t mean the real stuff like fruit.  It’s kicked my butt (and added to it, I’m sure).

It wasn’t in the heat of the moment, either; it was pre-meditated.  With the bone broth and fermented foods as part of my regular, daily foods, I am not a slave to what I eat and it does not dictate my thoughts or actions.  Whoot, whoot! Food freedom!

I don’t really know why it happened, and it really isn’t that big of a deal for me except…

Do you know those helpful posts that tell you what your body fat means?  The point hit home for me this morning (as if the major sugar overload migraines and fitful sleep hadn’t made the point clear enough).  With a mostly healthy gut, this sugar week had not made my weight fluctuate, but it did create inches in a not so lovely place: I was that “helpful post” image with newly formed fat rolls on my sides. ACK!

Sugar did it.

OK, I did it with the help of sugar.

Unhealthy Foods Will Lead to Weight Gain

Removing as much processed and refined white sugar and flour will greatly increase your weight loss.  Why?

  • The “Fat” bacteria in your gut hoards and multiples feeding on processed flours and refined sugars.  It will then very quickly overpower the “Lean” bacteria, not to mention that those foods are not high in the fiber and resistant starch that would help the “Lean” bacteria fight back.
  • Blood sugar levels spike, drop, confusing the body’s hormone balance system, in addition to allowing fat to make its own fat hormones.
  • These foods create something similar to a food loop: you eat, you crave, you crave to eat, and you eat to crave.  Sugar addiction is real.
  • Too much sugar will flood the blood and brain, giving the brain the immediate high, like a drug: “Previous research has demonstrated that refined sugar is more addictive than cocaine, giving you pleasure by triggering an innate process in your brain via dopamine and opioid signals. Your brain essentially becomes addicted to stimulating the release of its own opioids” (source).
  • End result: you crave more sugar, not less

So, what now?

Small Changes

I’m not going to give in and go down that rabbit trail. Actually, mentally, I have not even one inkling of a thought to do so. Why? Probiotics really do make a significant impact on emotional regulation when they are established in the gut. Read this research study as a introduction.

  • Chug some Kombucha probiotics to send in reinforcements and also fermented kraut (different bacteria strains)
  • Eat lots of veggies that will feed the beneficial bacteria fiber and resistant starch so they have a lasting chance in my gut after that brutal attack
  • Increase my water. Sugar makes me thirsty when I’m healthy!
  • Stocking my freezer up with an alternative: #rawsomeveganbaking is really easy and very tasty.  Here’s her website for a great list that will make your mouth water.  The best part? The ingredients are not expensive and they are regular staples in my house: cocoa powder, dates, coconut oil, and nuts or nut butters.
  • Boost up my bone broth intake to shed some inches (really hoping they come off my sides first…), restore hormonal balance, and give me an energy boost from the protein and nutrients

Hit the Reset Button

Did my “sugar sucks the life out of me” week hit a nerve for you?  Do you want to experience the freedom from the cravings and obsessive eating of food, especially refined and processed sugary foods?  I’ve been there and you are not imagining the pull and misery caused by such foods.

Take a breath and relax, knowing that there’s hope and it doesn’t involve “willpower” to overcome this food obsession.  Instead, use food to fight back, find freedom, and lose weight all at the same time.

The Basics

Keep eating what you want and start including broth made from real bones and a variety of probiotics from drinks and fermented foods.  Experiment and find your flavor, as many fermented veggies are just bursting with different and fun flavors!

Bone Broth

healthy choices, real food, chicken bone brothI am a very frugal person who has time throughout my day to be in and out of my kitchen so I make my own bone broth.  It’s easy to do; take a look at the process in this post.

Don’t let inexperience or lack of time be an issue.

Surprisingly, there are also some great companies making real bone broth available online.  Many offer a monthly ordering discount as well.  Here are two that I can personally recommend for their taste and quality:

 Bonafide Provisions   Kettle & Fire  Classic Beef Bone Broth - 6 PackBare Bones 

Here’s my post for the Top 10 Bone Broth Resources to get your more familiar with bone broth and its benefits.

Next, you need to add probiotics.


Read this post for an overview of how this changes the gut, making you “lean” for life.

I recommend finding a quick and easy probiotic drink to sip on throughout the day as well as a few fermented foods.   Read this post on why a supplement won’t work in the long term for sustainable weight loss; the beneficial bacteria will thrive and repopulate the gut using the fiber and nutrition from food.

In most markets, you can find a probiotic drink like water kefir (KeVita), kombucha tea, and milk kefir (great in smoothies).  While these will help the gut, they have much less active, live beneficial bacteria than if you were to make your own probiotic drink at home when you are comfortable with the process and find your flavor.

Look for one of these probiotic drinks, but read the label and make sure that the added sugar is as low as possible:

 GT’s Kombucha          products_wholemilk-plain

Fermented foods have trillions of beneficial bacteria as well as the needed prebiotics (food that feeds that probiotics) like fiber, carbs, and resistant starch (which is actually a fiber).  These are not as easy to find at markets, with the exception of Whole Foods and smaller health food stores.

Fortunately, the internet makes all things possible, even the shipping of raw foods (that are actually preserved by the process of fermentation); however, only Wise Choice Market ships.  Companies like Farmhouse Culture are what you need to look for in your area.  

I like to find the different flavor combinations for sauerkraut and then get the recipe to make my own.  Again, once you find your flavor and are comfortable with fermented foods, it’s easy to make your own.  Ready to try now? Kraut, pickles, and kimchi are common fermented foods that make losing weight tasty.

Here’s my post that lists some recipes and the Top 10 Online Fermentation resources.  Then, cook with your fermented foods!

Daily Resets

Daily Resets target the three common weight gain issues and help you to focus on what to eat during the day.  Daily Resets are a great way to learn how to incorporate bone broth and fermented foods into your food choices, using food to reset your weight through a healthy gut.  Focus on one a day or one at each time of the day.

Re-Cycling Food Plan

By cycling through different eating patterns and food selections, this Reset Re-Cycle makes it easy to keep food novel, or exciting, so that you can learn to enjoy healthier food choices.  Again, the less processed and refined flour and sugar products you eat, the more weight you will lose and be on your way to repopulating your gut for sustainable weight loss.

Since research has found that it takes an average of three months to repopulate the gut with the “lean” bacteria using food as the only tool, this Re-Cycle plan recycles three different ways to use food to lose weight.

The first week-or as long as you want, focuses only on soup meals.  The sole combination of bone broth, carbs and proteins soaked in broth, and small amounts of probiotics resets many things all that week:

  • Resets eating habits
  • Reset energy levels
  • Establishes the feeling of hunger and fullness, or satiety
  • Resets the emotions, disconnecting cravings from eating food by providing nutrition to the brain and body in an easily digestible form
  • Starts to reset the gut with the introduction of beneficial bacteria and their food source while starving the “fat” bacteria by not providing its food source: simple carb and refined sugar

The following cycle of Daily Resets will rebalance your hormones, reduce inflammation, and improve metabolism using food.  Your Daily Reset choice will introduce healthier foods in easy, quick ways.  You’ll be amazed at how quickly your tastes change for the better foods!

The last cycle is more of a guideline for food freedom.

Then, repeat or re-cycle through the five week plan at least three times.  The end result would be you deciding you are satisfied with your health and weight.

Food Freedom

Don’t let sugar suck the life out of you; there’s way more to life than feeling obsessed with food and what it does to your body.  I’m not the only one who has experienced food freedom; Reset Your Weight is my way of overcoming food addictions and unhealthy foods through the powerful combination of both bone broth and probiotics to first heal the gut, then the mind, then the body.

Join me!  Subscribe for updates and reviews.  Please leave a comment and let me know what you think, what your concerns are, and any questions!

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