You May Never Eat SUGAR Again... Challenge

Hello Health Champions. Today we're going to talk  about what would happen if you were to completely  

cut out sugar for 30 days. I want to challenge  you to watch this video carefully and understand  

exactly what sugar does to your body and then  join me in a challenge to eliminate it completely  

for 30 days and just see what would happen to your  quality of life. The first thing that would happen  

is you would reduce your short-term cravings and  there's two reasons for this the first is that  

sugar is a very addictive drug and just like all  other addictions and drugs the best way to conquer  

it is to just eliminate it completely for a period  of time and your body will stop craving it so much  

the second reason is that you will stabilize your  blood sugar so whenever you eat sugar or processed  

foods or processed carbs then your blood sugar  will rise very quickly and then then you release  

insulin which is a hormone that will bring your  glucose back down but when something Rises very  

quickly you need to release a lot of insulin to  deal with it quickly and now it's going to drop  

quickly and then when it drops quickly you get  a craving you get a hunger your body wants to  

raise that blood sugar and on and on and on this  goes in a Perpetual roller coaster and every time  

that you are at the bottom of the blood sugar  curve you get hypoglycemia then you will have  

cravings for more sugar so when you eliminate that  Sugar the fast carbs and you eat real food with  

protein and fat now your glucose will rise very  very slowly it will drop very very slowly over  

a matter of hours and then your body will have  no problem problems stabilizing the blood sugar  

so that will reduce your Cravings because your  body will have a stable energy Supply the next  

thing that happens is you reduce your long-term  cravings and here's something interesting that  

most people don't understand that where does this  sugar go they think that you get a blood sugar  

Spike and then when the blood sugar drops then  that Sugar mysteriously disappears right no it  

either gets used in the moment or it gets put into  storage and we have a very limited capacity to  

store Sugar we can store about one day's worth of  energy but we can store a whole lot of something  

else called fat and we could store months worth of  fat for energy so every time that we have a blood  

sugar spike it has to come down we can use a tiny  little bit in the moment but most of it actually  

it gets turned into fat and the whole purpose of  storing that extra fat is for future energy needs  

if we were to ever have a time where we don't have  food which doesn't happen much so now this fat is  

supposed to be turned back into energy but when we  eat a bunch of sugar frequently we release insulin  

frequently we become insulin resistant we develop  High chronic levels of insulin and whenever we  

have high chronic levels of insulin now we can't  turn that fat back into energy it's stuck in that  

fat cell and then we get more Cravings again  so by cutting down the sugar and reducing the  

insulin levels we become more insulin sensitive  we start functioning the way that we're supposed  

to we're becoming metabolically flexible and the  body knows how to access that fat again and then  

we become less hungry we have less Cravings we  can control our appetite we can stop overeating  

and we can lose some weight and get rid of that  pesky belly fat I bet you here all the time that  

Sugar's bad but complex carbs are good because  they tell you that there's a world of difference  

between the two but the fact of the matter is  that they're basically the same thing so when we  

talk about sugar we're talking about a molecule  with six carbons it's a ring it's just the way  

the molecule looks it's a very small molecule it's  absorbed in the bloodstream very very quickly and  

this would be called a monosaccharide meaning just  one unit and then if we link two of these together  

together we have a disaccharide this is how  most of the sugar looks when we get it when  

we eat sweet things from refined sugar or candy  or fruit this is primarily what the sugar looks  

like and then they tell you that this is really  really bad but that complex carb starch is good  

so this ring looks the same thing but I'm just  going to draw it like this to save some time and  

this is what starch looks like it's the exact same  molecule it is the same exact glucose molecule but  

they just link them up by hundreds or thousands  and they tell you this is really bad and this is  

really good that you should avoid this as much  as possible but they tell you to eat 300 grams  

of this every day the problem is that they're  essentially the same thing that this will enter  

your bloodstream in seconds and this will start  breaking down and entering your bloodstream in  

a matter of minutes so both of them are going to  spike blood sugar very very quickly and they'll  

contribute to these Cravings that we talked  about so what you're looking for instead is  

fat and protein because they both take hours to be  processed and that's how you get that nice smooth  

curve it's like rocket fuel on the fire which is  not great because the Fire doesn't give you heat  

very long versus a Log on the Fire the fat and  the protein it's like putting a Log on the Fire  

it'll keep you warm all night that's the kind of  energy Supply that your body needs so while they  

are very very similar there's one reason though  that sugar is especially bad first of all most of  

the time it's a very processed so it's a totally  empty calorie but the second thing is that the  

sweet taste is very very attractive to our taste  buds it's very addictive so when we get that sweet  

wheat taste over and over it it's like a drug  that is the drug effect it makes us go look for  

more it makes us want more of not just the sugar  but of other carbohydrates as well now let's talk  

about one gram of sugar how bad could that be  well all of this sugar that we're talking about  

the critical part is the blood glucose how much  is in the bloodstream at any given time and that  

is usually measured in milligrams per deciliter  and the healthy level a really healthy level is  

somewhere around 80 milligrams per deciliter  the average person has a total blood volume of  

about five liter or 50 deciliters and then  we have to also realize that this blood is  

measured in the serum in the liquid portion  of the blood but some of the blood is also  

solid the cells the red blood cells the white  blood cells so the serum the liquid portion  

is about 60 percent so now if we multiply this out  and we come up with the total blood glucose for a  

healthy average sized person we get no more than  2.4 grams less than half a teaspoon at any given  

time in the entire body and now if we go from a  really healthy level up to a fasting glucose of  

a hundred which is pre-diabetic and we keep these  the same now we are up to three grams we've only  

increased 0.6 grams it's like it's so little you  can barely see it and if we go all the way up to  

a full diabetic level we now have 3.8 grams of  glucose in the bloodstream at any given time so  

to go from super healthy to diabetic we're only  talking about 1.4 grams so I'm showing you this  

to demonstrate how tightly regulated your blood  glucose is and also how just a tiny little bit  

can make a huge difference once your body loses  the ability to regulate this once you become a  

little resistant so I had a patient who was doing  really well he was doing low carb he was getting  

some exercise he was fasting he was losing weight  lowering blood pressure but he could not get his  

blood glucose down it kept hovering around 125 and  we looked at it and we looked at his food and then  

one day he said there's something I've forgot to  put on this food journal I've been taking some  

vitamin D gummies and some apple cider vinegar  gummies and it was such a tiny little thing it  

thought of them as a supplement so it didn't count  but the average serving of a couple of gummies  

will have three to four grams of sugar and then if  you take some apple cider vinegar gummies that's  

another three to four grams of sugar so when you  don't eat anything else and all that Sugar gets  

into the bloodstream really really fast now even  a gram of sugar one gram of sugar can make a huge  

difference so as soon as he realized that and he  cut out his gummies his blood glucose went from  

diabetic levels into the 80s in a matter of days  and not everyone is going to be that sensitive but  

we need to understand these things so that if this  happens to you that you know to watch out for it  

now A1C is a little bit better marker for blood  glucose than glucose itself because measuring  

blood glucose is just a moment in time whereas A1C  or hemoglobin A1c measures a three to four month  

average and this is based on something called  glycation when glucose sticks to a protein such  

as hemoglobin then they form a very tight bond  that doesn't come apart so now we can measure  

how much of the hemoglobin has glucose or sugar  stuck to it the glycated hemoglobin and because  

the average red blood cell lives about three to  four months now we have a wonderful measurement  

of the average of what your blood sugar has been  in the last three to four months and then you  

take the A1C and you put it in a formula that you  can look up if you're interested but basically if  

your A1C is about 4.8 which would be a low healthy  level then your blood glucose on average would be  

91. if your A1C is 5.0 then your average glucose  for the last three to four months would have been  

about 97 so that's not your fasting blood glucose  that's averaged in with every meal that you've had  

so if you eat less sugar and you eat more fat  and protein you're not going to get these huge  

spikes that are going to drive the average up and  you're going to still have an average glucose that  

is really really close to your fasting level and  you'll often see different levels that are sort  

of within a norm but to me 5.3 is about the upper  end of optimal what's really healthy and now our  

average average glucose is about 105. now if we  go a little bit further up here at 5.7 that is  

the cutoff for pre-diabetes and now the average  glucose is about 117. and this is where it's  

starting to get out of control so you see there's  not a huge difference in these numbers but this is  

a very tightly controlled variable your body wants  to keep the blood glucose in the 80s and 90s if  

at all possible and if we get up to 6.5 that is  the cut off for type 2 diabetes Now your average  

glucose would be about 140. so just a few more  points and it's getting totally out of control and  

if people don't catch this early if they're not  measuring this there's a lot of type 2 diabetics  

that have uncontrolled glucose they don't watch  their diet and they're not taking any medications  

so you could have an A1C of 10 15 20. so here  already your glucose on average is about 240 and  

now we're getting into some really big problems  of Health but here's what we need to understand  

about glycation glycation has to do with sugar but  hemoglobin is not the only thing that it sticks to  

it can stick to all kinds of different proteins  in the body and when it sticks to proteins in  

different tissues it very often creates something  called ages Advanced glycation end products and  

these are responsible for all kinds of different  damage of oxidative damage of free radicals in  

the body they're basically the driver of a lot of  premature aging and a lot of degenerative disease  

another protein that is often glycated happens to  be LDL low density lipoproteins and this is where  

heart disease comes from when LDL particles get  glycated and oxidized and inflamed but primarily  

glycated then they shrink and now the body can't  clean them out they get stuck and they're small  

enough to kind of get through the little passages  and the walls of your arteries so now when they  

get through the wall they form the plaques that  cause atherosclerosis and heart disease so this  

glycation is a huge huge problem it's at the  center of virtually every disease process or  

most disease processes and it is sugar that drives  it but there has to be some side effects right so  

the number one thing is that whenever you change  something your body gets a little bit of a shock  

it doesn't quite know what's going on so so with  these changes you might get a little bit cranky  

But realize that it's only going to last for a  few days two three four days that's all it takes  

for your body to start adapting and changing its  internal machinery and during those first few days  

your body will go through something called enzyme  up regulation and down regulations the first thing  

it's going to change is when you stop putting in  Sugar now it's going to decrease the enzymes and  

the pathways and the metabolic Machinery related  to sugar and instead it has to find another fuel  

source so it's going to up regulate all the  pathways and all the enzymes that deal with fat  

but right at first if your body is used to sugar  and carbs now it's going to feel deprived and  

you're going to feel bad because you're removing  the primary source of fuel but once your body has  

gotten just a few days of adapting now the side  effects change to completely different so what  

you're now going to notice is you have less mood  swings because the mood pretty much follows your  

blood sugar roller coaster so if you don't have  a roller coaster in the blood sugar you're not  

going to have a roller coaster on mood swings then  over time you find that not only do you have less  

swings but the overall level of mood is going  to increase you feel better because you don't  

have all those low points and if you take it just  a little further now because once you cut out the  

sugar you get more protein and fat you find you  don't need to eat as often so if you go really  

low carb and this isn't necessary for everyone but  if you get into the point where you start making  

some ketones ketones are a fabulous fuel for the  brain brain it's more stable and if you're insulin  

resistant then it's a fuel that can get into the  brain regardless of your insulin status whereas  

sugar if you're insulin resistant it can't get  into the brain properly so with this you might  

actually notice that you get better focus that  you're more productive you can stay on track  

and get more things done and now if you cut out  the sugar you eat more fat and proteins now it's  

easier to go lower the carbs even further because  you don't have so many Cravings you don't need  

the carbohydrates because your body knows how to  make energy from fat you're making some ketones  

now you find that you don't need to eat as often  it is completely unnecessary to do snacks or even  

three meals a day so most people find twice a day  is perfect and now with that longer fasting period  

your body starts making some human growth hormone  and along with that it also makes something called  

BDNF, brain derived neurotrophic factor, and these  two are like miracle grow for the brain every time  

you learn something your body your brain nervous  system makes new synapses it rewires the brain  

physically and you can't learn without this  happening and it can't happen without these  

two hormones and when you get a little bit of  fasting or a little bit of exercise you make more  

of these so going cutting out the sugar going  more low carb and a little bit longer between  

meals you're actually going to find that your  ability to learn improves whether you're five  

years old or 90 years old it's going to happen  much easier for a five-year-old obviously but the  

point is even at 90 you have this capacity and it  can be stimulated by you doing this but the side  

effects don't stop there when you cut out sugar  you will find that inflammation goes down because  

insulin tends to be pro-inflammatory ketones  and growth hormone tend to be anti-inflammatory  

so now you might see some benefit with arthritis  or joint inflammation you will probably see less  

joint pain you probably notice that you feel more  flexible because tight muscles are mostly tight to  

protect joints that don't work properly and then  of course you probably heard that it's bad for  

your teeth to eat sugar so by cutting that out you  also improve the health of your teeth and you do  

it two ways because the sugar feeds the bacteria  to cause cavities but also when you cut out the  

sugar you improve your mineral absorption so you  have more of the calcium and minerals to create  

strong health healthy teeth and if that wasn't  enough there's more side effects and these are  

the ones you should seriously pay attention to  most people start getting healthy because they  

get a diabetes diagnosis or they want to lose  weight but this goes so much deeper because sugar  

also causes edema which is swelling around the  blood vessels and around nerves it causes tissue  

damage and vessel damage and in doing that it  also causes neuropathy meaning you can't feel  

you can't use your extremity so well and a lot of  times they end with amputations and these blood  

vessels that get damaged are both in the kidney  and in the eye so kidney failure and blindness  

are primarily caused by diabetes and high blood  sugar levels and because of the glycation that  

we talked about that causes Advanced glycation  and products and glycated and damaged LDL sugar  

also causes cardiovascular disease and stroke in  fact it's the primary driver for both of those  

conditions and as I talked about in the previous  video sugar is also the primary cause for dementia  

and perhaps the most serious side effect is that  you'll probably end up living longer but unlike  

all the people around you who are simply dying  longer and kept on artificial life support for  

the last 30 years through medication and machines  and props you might actually be healthy enough to  

enjoy it and if you cut out the sugar for 30 days  this is going to set you on a path where you feel  

so much better you understand more what sugar was  doing and how good you can feel and then you're  

going to be on the path for the rest of your life  you don't want to say I'll do it for 30 days and  

then I'll start eating all my candy and drinking  my soda again that's obviously not going to work  

so I challenge you to stop sugar for 30 days  and then as you notice how you feel now you  

start sharing the experience you start sharing  the results that's the purpose of this channel  

is to change the Paradigm of Health in the world  and you can do your part because people actually  

read these comments if something has a thousand  thumbs up and a hundred comments that means 10  

000 people actually read that and if you have some  good experiences then tell people so that they  

understand this is real if you enjoy this video  You're Gonna Love that one. And if you truly want  

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