Hidden Sugar & The Sugar-Free Challenge

Do you know how much sugar you eat in a day? The answer may come as a shock, but Jenn is here to help us understand our sugar intake and give us practical steps to eat less sugar, and still enjoy our food. 

Are hidden sugars sneaking into your food? Today, we're diving deep into the surprising places sugar hides and the powerful impact it can have on your body. Navigating how much sugar you're consuming can feel overwhelming, but Jenn is here to break it all down for you. Join us as we explore the many names sugar goes by, simple strategies to reduce it in your meals, and practical tips to stay on track as you transform your habits for better health. 

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE:

• [02:37] Members’ Recipe for this week & quarterly live session with Jenn.
• [4:40] How much sugar does the average American consume? 
• [7:43] Why do things taste sweeter? 
• [9:54] What happens in the brain when we consume sugar?
• [13:48] How many different names are there for sugar?
• [19:40] How can you know if you need to reduce your sugar intake or if you are experiencing a different issue?
• [24:58] What are the best ways to ditch sugar?
• [28:22] What sugar swaps can you make to hit the sweet spot while avoiding processed foods?
• [29:50] Should you ditch sugar cold turkey or do a gradual reduction? 
• [35:12] How should you start your day to avoid blood sugar extremes and sugar cravings?
• [38:35] What are the best ways to stay accountable when creating new habits? 

KEY TAKEAWAYS:

• Every blood sugar challenge or metabolic health challenge isn’t necessarily because of sugar. Other factors could include: low vitamin D, gut health, poor sleep, snacking, nutrient deficiencies, emotions, and more. 
• Do a cold turkey, 7 day sugar detox can help you see what impact sugar has on you. It also allows you to write some new rules for yourself, and look at what guidelines you want for yourself after the 7 days when it comes to sugar. 
• Accountability can create the perfect environment for changing your habits. Whether that’s a coach or a buddy, who can you connect with when the struggles come up? It will be easier than doing this on your own. 

RESOURCES:

Debunking Detox Episode

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With a Side of Fries Instagram

QUOTES: 

[5:29] “The latest research I saw was from September of 2023, in a day 34 teaspoons of sugar, which is more than 500 calories. That equates to 100 pounds of sugar per year, per person.” - Jenn Trepeck  

[27:21] “My top tip when you start: Be sure you’re eating sufficient protein and eat regularly enough to keep your blood sugar in sort of this middle range. We want fluctuations, just not extremes.” - Jenn Trepeck

[32:34] “Red lines can help us have more willpower, it cuts the chatter in our minds. So if we can do seven days with those red lines, what I see, frankly, all of my clients in the last 17 years, seven days of red lines, eliminates a vast majority of those cravings and then our awareness of when those cravings show up and what we can use instead is infinitely easier than when we tiptoe.” - Jenn Trepeck