If you want to pump your body and expand your mind, he's only one place to go might bind up with your hosts Salle de Stefano Adam Shaffer and Justin Andrews in this episode of mine pump. We talked all about sugar. Oh, yeah that component in food that makes it taste really good and sweet so sweet. It's been demonized in some circles. Some people say it's not a problem at all. So long as your calories are
Whoa, It's been blamed for Rises and heart disease and cancer we tend to think sugar probably best if you generally avoid it. So we talked about all of the stuff that Sugar can do to your body and our experiences with sugar and our clients we talked about it's addictive properties. That's right. Sugar does have some addictive properties and we worked a lot of people who seem to have issues with sugar addiction we talk
How can cause weight gain its potential to increase risks for heart disease cancer Acme type 2 diabetes might actually speed up the aging process energy swings. It can make people's energy go up and down. We also talked about you know, how to eat it properly. Like how do you have a good relationship around sugar? So we know you're going to enjoy this episode. Also this podcast is brought to you by 4.
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Ft.com and use the code power 50. That's po wer five zero no space for the discount today. I was scrolling through social media and I've seen a few of these posts on squatting and scrolling and Instagram and yeah, it's the yeah, that's what I move. That's what I'm on the toilet. Yeah, and it's hovering and I scroll down I see people doing in this is starting to happen again. It's comes in waves in the fitness space, but where
More people, you know, you have people who really demonize certain things in food, and then you have the other side which like all of it's okay. It's all good. There is no good or bad or whatever. Anyway, there was a post on sugar talking about how it's not addictive sugar is not addictive. You know, I've never seen anybody, you know sell their body for sex for sugar or whatever, you know comparing it to drugs and I kind of understand the message, but I also it's a little bit of an annoying message.
I hate this message why I just because I think that when you think of the majority of people that are trying to our audience, right like when we when I think about the people that I'm making post for or that are listening to the show are following me on social media and this includes it pretty much any other Fitness professional I would think if you really understand your audience and you understand the people that you're trying to help then you do know that, you know, a majority of people struggle with weight loss and you
Haven't even crazier bias because they're following you looking to you for Fitness advice and information and to come out and say things like that is stupid. It's stupid. It's ignorant and it's a terrible message to send to people now. I understand that. There are people that came out and said things like sugars is dicta Vaz cocaine and so, you know you there's obviously the science nerds want to retaliate and
Send it from a physiological standpoint. Well, no, when we look at it scientifically it's not as dependent as you can become as on cocaine, but the reality of it is, you know, if you walked around snorting lines of cocaine in front of people at restaurants people would fucking look at you like you're a weirdo and it's not as easy as accepted as sugar as well as if you're eating an ice cream cone or pounding a bag of candy next to somebody at the movie theater. It's
lately socially accepted truth
and you also have to because people try to compare it, you know, when they when they come up with the because and where it comes from is these studies on brain images where they show that Sugar lights up parts of the brain in very similar or the same ways that cocaine well, and so that's that some of these articles come out saying sugar is as addictive as cocaine or as a drug based off of these brain images and then of course people get pissed off and say again,
No, I don't know anybody that's you know robbing banks to try and get sugar this is that okay? Yeah, first off you don't have to yeah. Well, that's a big one. Yeah, not now not saying it would happen. But let's Also, let's be fair here. Nobody's selling their bodies for sugar because part of the reason is because you don't have to write cocaine is not everywhere and super cheap and produced all over the place. Oh, what do you think would have a serger? What do you
think would happen if the government came out and said right now that sugar is a schedule 1 drug you don't
People doing crazy kill for a huge black mark, I've
100% Yeah, you would start to see some pretty crazy stuff for sugar now physiologically speaking is sugar addictive. Well, okay. This is going to be my experience working with lots of clients when you are in a high sugar diet and you go drastic in the other direction. When you eliminate sugar they do suffer from withdrawal. They the way that they taste food changes things taste really Bland.
Part of that a big part of that psychological withdrawal, but I do think there are some physical withdrawals not nearly as strong as physical withdraws from from most drugs, but they're they're nonetheless and I'll also say this people who are who overeat and over consume sugar many of them see what's happening to their bodies. Okay, many of them know that their health is bad have been told by their doctors or see that the scale is moved up quite a bit. I mean before you become a
A pounds overweight at one point. It was 20 and 30 pounds overweight. You don't usually out of the blue get a heart attack and die. Typically there's lots of stuff that happens leading up to that and yet people continue down that path which is kind of a characteristic of what happens if you are addicted to drugs to Italy and it's just funny to me because you know, why do people get addicted
to drugs in the first place there? It's an Escape It's A coping mechanism. It's a thing that they're doing to you know, break away from the the day-to-day.
Pain that they're experiencing psychologically because of whatever trauma or whatever, you know, they're going through their and their specific life and to think that people don't use sugar in the same exact way is idiotic in my opinion. Like it's very visible to see that people, you know act in accordance against their own health
interest, correct? Because it makes them feel good
momentarily, right and not just some people most people it right very good point when I when I
When I evaluate someone's nutrition, so the very first thing we do is you know, I tell clients be yourself track your food. I eat whatever you normally eat. Don't try and be good for me. I want to look at it and then we'll cess it will make changes. The number one thing that I have to address right away is the overconsumption of sugar. It's just it's in so many foods. So many people eat it in excess and don't even realize that they do so the
Problem that I have and it really annoys me when Fitness professionals put out messages like this. It reminds me of what it would be. Like if somebody was standing up in an AA meeting drinking a beer and trying to convince everybody at the AA meeting that look you can be like me and fit and still have a beer every once in a while and not become an alcoholic. It's a fucking horrible message when you know who you're communicating to does that mean that the people in this room don't have I've had I bought a bag of
Gummy Bears in the airport on the way over to flying over to Ohio. So it's not like I don't have sugar too. But you also don't see me as a fitness professional post that and share with CI to eat sugar to its. Yeah, I do. Okay, but I'm also not going to promote that message because then I give all these clients that are already struggling with that a free pass to do that and they're just not in the same place as you or I and so that's the irresponsibility of
Trainers that put out messages like this. It's one of my biggest pet peeves in our
sister and and let's boil it all down to this. If we were to examine all of the things that cause sickness illness and even if you break it down further cancer heart disease diabetes dementia, all of the pro all of the the health problems that are really plaguing modern societies. If you if you get all the stuff and boil it all down the number one.
Corporate, the number one culprit is food too much of it or the wrong kind of it or both. Right? Its food are people aware of this. They are a lot of people are they know what's going on? They see what's happening. I don't I could walk up to the average person on the street and ask them do does America have a problem with eating too much or does it Merica have an obesity problem? Are we having chronic health problems due to over consumption of food, most average people would say yeah and yet we continue along that path that
Shows me that there are some addictive properties to food and more specifically to certain things in food and sugar being one of
them. Well, we've already made the case that the you know, they've done studies on this on groups that eat processed foods versus groups at Whole Foods. What are one at what's one of the main ingredients the in processed foods that make it
hyper palatable Sugar Sugar? Yeah, sugar is one of the main good
luck finding a hundred grams of sugar in nature and Whole Foods
tell me I'll
wait. Yeah, it's actually sugars quite rare. Yes in nature if we didn't have agriculture. Okay, we're we're actually planting trees and plants ourselves and structuring it if you're just in nature and we haven't discovered modern agriculture sugar would be extremely rare, you know, how you would find it you'd found that you'd find the occasional fruit or Berry which by the way fruits fruits today don't look like they used to okay we
Law selective farming
we have modified if you look at like what bananas used to look like they were full of seeds fibrous. Very little sugary flash. Same thing with apples same thing with lots with most forthright. So and there was a rare. Those are rare you if you if you're walking you see a tree with a few of them on my God. It was an exciting event or honey and honey came with a lot of pain. Yeah, it was guarded by lots of bees. It's just not that common. I mean sugar cane where we get sugar from, you know,
it is get the sugar out of sugarcane you have yam Bui. Yeah, you ever seen a Pam. You have seen a panda bear eats, you're gonna chew on that thing. I'll forever if I had a sugar cane in my hand. I have to chew on that thing for weeks to get you know, a couple teaspoons of sugar out of it and it's full and full of fiber. And so why is this important? Well our bodies evolved for the most part in this kind of an environment where now let's look at the other stuff that was salt salt is
Was a little bit difficult to come by as well, but you'd find it in rocks. And especially if you live near the sea fat is fat super hard to come by not really every animal that you killed had lots of fat and lots of protein sugar was very very difficult to come by now today. It's not like you said Adam almost every processed food has added sugar. There's a reason why we crave it. It's easy energy source, it probably came along with certain nutrients that we needed as well. So again, if you're in nature and you see the random fruit and you eat it now,
You getting some vitamin C along with it. So we evolved to have these really strong mechanisms to Crave it because it was nature. Excuse me, because it was it wasn't very plentiful. So we would seek it out. Now you combine that with modern life and you have a bit of a problem. Now, there are lots of studies that have been done on sugar and now here's a deal with studies. Okay context makes a big difference. So most of these studies that we're going to talk about or in the context of a high-calorie
diet, right? And this is the case that
The fitness professionals will make that it's just it's a lesser evil when you are in a calorie and I think I think this is very clear. Yeah, if everybody in America was in a caloric deficit then we'd be less worried about things like
sugar. Show me a high-calorie. Excuse me, a high sugar lower-calorie adequate protein and fat diet. It doesn't examine your getting all the nutrients required. Okay, a high sugar diet is almost always a high calorie diet. Yeah, almost all.
Always unless you're you're sick easy to do. It's very very easy. So okay, but I do want to be clear again. Most of these studies are done in the context of a high-calorie diet. Some of these studies compared high sugar high calorie diet too low sugar high calorie diet just to see the difference and of course nutritional studies are notoriously difficult because there tend to be observational that tend to be based off of surveys. So you have to look at a lot of them and then you have to look at populations of people to kind of pull out the truth.
And consistently what we start to see across the board. Is that a high sugar diet? Probably not good for you. So I think we should go down kind of a list of things that Studies have shown that high sugar diets kind of contribute to number one. They cause weight gain now, of course, you need to eat more calories than you're burning in order to gain body fat. But again, I'm going to go back to what I said before eating a lot of sugar.
Typically results in eating a lot of calories. In fact, I learned this when I was younger, you know, when I was younger trying to put on muscle and I didn't really understand nutrition super. Well all I understood at this point was gotta eat more any more calories. It was a it was I thought I had discovered a hack. How can I get more calories? I'm eating so much food and I'm not gaining any way. I would seek out sugary Foods because I knew that like after I ate a big meal for example, and I felt full and stuffed.
Like I got to eat more. I'm not getting any way. I knew I could reach for the high sugary dish of whatever ice cream dessert. You always gotta be for dessert, right? Yes, because it made me want to make me want to eat more and studies show. This studies show that sugar has a positive effect on hunger. In other words increases hunger for most people and again think of yourself when you're eating a big family dinner, even if you're stuffed sweet dessert,
Ali you know gets the appetite to be stimulated just funny that that
gets like refuted that you know, it could promote like Cravings like we just if you ask anybody if sugar after you eat sugar if it actually promotes, you know the desire to then keep eating even if it's something small you just have I know personally like so many clients that I've trained. I mean this has been a problem. It's something that just introduces the idea that you know at this time frame like I eat, you know something sugary and
Now all of a sudden Sparks this desire for more. Well, here's the easy test for all of the the fitness people that are listening right now that you know already measure weight rack food and love doing all that, you know, put this to the test measure out oatmeal and berries and equal amount of calories eat that for breakfast one morning the next morning get up and have eggs and bacon for the same calorie and then tell me how you feel two hours later from both those meals, right? It's
a really simple test to see what happens and although we can make the case that the the oatmeal and berries may be more valuable to you or from a size of portions. You could eat more of it in relation to the bacon and whole eggs, but Watch What Happens over the next two hours like and this was something that I remember happening to me as I was trying to cut for a show like one of the best things I ever did was switch over to a high-fat breakfast instead of having like
Was like a staple for me for like most of my fitness Guru was oatmeal oatmeal berries in a way protein scoop was like my best breakfast forever and I would be starving two hours later now for somebody who was trying to bulk and build I use that as a strategy like this was a great way for me to promote wanting to eat again less than two hours later when I put another meal down, but for the majority of people most people are trying to lean out or lose body fat. It's not an ideal breakfast, you know for those reasons because it does it promotes hunger. It makes me
We want to eat again two hours later.
Now. Here's something else and I think this may be the one of the biggest Nails in the coffin for sugar. And that's that if you are going to drink a drink that contains calories for the most part. It's a high sugar drink. I don't there's very few drinks out there that are a high protein or high fat drink that people tend to over-consume. You know, I'm saying that would be hard maybe a milkshake, you know, but that's all six were sugar to it. Yeah, you know, but but
Sugary drink first off studies show they don't curb any appetite so you could drink, you know, 250 calories of sugar and obsolete appetite has not has not been curbed. Now if you drink a 250 calorie drink that's full of fat or protein you start to notice some appetite curbing but not with sugary drinks and I would say that's probably the biggest problem is our consumption of sugary beverages sodas and juices. Again, the vast majority of high-calorie drinks that are out there quick too easy Archer.
Sugar right? Here's the thing high fructose consumption has even been shown to cause potentially cause leptin resistance to leptin is an important, you know hormone in the body tells the body. Hey, we need to stop eating. Well, you start to become resistant to leptin you start to get this this hunger signal that's a little bit haywire. And now your signals don't match what your body actually needs or wants and so you just start eating a lot more a high sugar diet high sugar high.
He died is also had been shown to cause more visceral body fat than other types of higher calorie diets visceral body fat. Is that body fat that surround you organs? It's the bad inflammatory type and sugar, you know, a couple studies suggest that Sugar can contribute to more visceral body fat than other, you know, types of components in your food how about heart disease studies are pretty pretty clear on this. There was one study they took
Took thirty thousand people and they found that those who consume 17 to 21 percent of their calories from added sugar had a 38 percent greater risk of heart disease, which is a huge huge jump. Yeah. It's insane and you know again back to the ship to the sugary drink a 16 ounce can of soda has 52 grams of sugar Adam. How many grams of sugar would you want your clients to eat? Typically when you work with them,
that's about it. You're looking at it like things specially coming from some of that it all depends on if we're having
If it's coming from fruit, right, so I'll always Lao a little bit more leeway for somebody who is consuming it in Fruit. So I'm going to look at that. Like are we getting it outside of fruit or you getting with that and that's just purely because of the fiber intake that you're going to get from that it's not that that cancels it out. It just it has more health benefits than just pure sugar from like a beverage drink. But yeah, I want them under 70 grams a day. And if you're getting 50 of it from a single drink, it doesn't give you room to have any healthy fruit for the
day berries are also way.
A more satiating the about fiber you gotta eat them. You're not just drinking them juice would be closer to like a sugary soda in terms of its effect on the body appetite and all that stuff. Now, this is American Heart Association have they cuz they obviously kind of change their stance
about cholesterol, you know being like the major source for heart disease now have they swayed it a little bit more and looked into sugar.
No while sugar they still consider it to be something that you want to generally avoid. You know, it's it's
Kind of across the board even low-fat proponents vegans who typically have lower, you know protein and fat in their diets. They all typically there's only one diet I've ever heard of that's a high sugar diet and that's the fruitarian diet because I've heard of oh, yeah, which is terrible and looked terrible idea. It's obviously not super popular because I think the people have tried it have had an easy go
from that to breathitt Aryan and then it's death and then they're done. Who's the guy
Guy that was famous for that look terrible. Then he just died
recently. Oh, there was a guy that gaunt. Yeah, there was a guy that did that you guys know Steve Jobs tried that for a second, right? Yeah. Yeah. He's so he tried that for a quick bite before he died, right? I don't know if it was right before. Yeah. Yeah. I don't know but it might have been right before he got his pancreatic cancer.
Which well, I know I know right now you're going through all the things in listing off like the science to support it. And and I think that's important. So people don't think we're just pulling things out of her ass, but, you know personally for me,
This really doesn't come down to I don't need to see you the studies. Yeah, I don't need to I've trained enough clients to see this in real life to see the struggle that people have and I have a lot of empathy because I come from this. I was raised in a house that you know, we had you know, Captain Crunch and Fruity Pebbles and things like that for breakfast every single morning and if it wasn't that did you see that Cinnamon Toast Crunch now has churro
development. Oh, wow, you know I did my mind is blown. I'm sorry absolutely derailing, right? So or I had Donuts or I had a stack of pancakes buried in syrup. Like that was I mean, I ate that every day of my life for probably 20 years of my life and then when I got into adulthood and had to fend for myself, it was like a Go waffles and syrup or cereal for breakfast and because I was a skinny kid who couldn't put
Body fat or muscle on I thought nothing of it. You know, I'm not fat I can have like why can't I have donuts and that's how I feel the messaging when Fitness professionals present that it's like I'm lean look. Yeah. I can be fit. I eat sugar. I do these things and the reality is that you know, when you're 20 years old like I was when I thought the same way too. I thought I was invincible to these things and now I look back.
Back at you know, almost 40 years old and it completely different job where I'm sitting Port mostly throughout the day which I would think that I probably relate more to my clients now than what I did 20 years ago, you know, 20 years ago. I was a kid who was not only training clients 8 to 10 hours a day. I was wakeboarding snowboarding playing basketball. I mean my activity level I was moving on a load a 15 thousand steps of walk.
And then in addition to that exercise like the amount of calories that my body was burning. Yeah, I could get away with four five Donuts a day. I could get away with a bag of candy or Ben & Jerry's Ice Cream every single night. And so then you know, I Justified that and what was really bad about that messaging is you tell that to a client which most trainers know that your average client is not 20 years old. Your average client is probably 35 to 55 middle-aged.
Need to lose need to lose weight have sedentary Lifestyles and then you're promoting a message like that. It's it's a terrible message to send to them because they're already looking for justification on that why they should be able to do those things and part of that wanting that justification is because they still struggle with addiction and just because on a physiological level and what the studies and what the science shows of what cocaine does inside of your body. And what sugar does your body does it mean that somebody mentally and
Speaking cannot be as addictive or more addicted to
something. It's look at the end of the day it all boils down to the individual because for some individuals sugar is far more addictive than cocaine. Look I've had clients who've done both cocaine and sugar. I've done both and and no problem stopping
because I've got no problem not doing cocaine. Yeah. It's not a problem for me. Right really isn't right, right. It's in like you needed before breakfast not having sugar though is still a problem for me at 38 years old. So it's something that I have to consistently think about.
Out and I've got to rein in and when I allowed in and I justify hey, I'm a fit trainer. I can go have a 3 scoops waffle cone ice cream, or I can go have a bag of candy. What I always notice is the next day. I want more in the crazy. It's is way crazy. That's crazy. And then and then all sudden fruit starts tasting less less good and I start craving more and more of those and and I'm very aware so I know is a trainer that
Clients are not that in tune with her body most clients are not so aware that as soon as they eat something they'd notice if they're autoimmune issues flare-up they notice if they have poor sleep or lower energy levels or an inflamed gut from it. They don't notice those things that that's why they hire people like us to help them make those connections. So they realize that so when I think about my own addiction struggles with sugar and that and I'm unbelievably aware of it and still struggle with it. It would be naive of me to think.
Think that the the majority and the average consumer or listener doesn't battle with this all the time and may not even realize that they're battling
with right and one thing. I want to I want to comment on you said how you were skinny kid. And so, you know, you thought it wasn't a problem now, you know physical displays of poor health, like obesity. They can be relatively accurate at determining whether or not someone's health is especially when obesity starts to get really out of hand, you know, predicting somebody's Health, but here's the thing.
A sizable percentage of people who die from heart disease and cancer were never overweight. Okay. So keep that in mind. It's not the just because you're not overweight does not mean that your you could be doing damage to your body again a sizable percentage. I forgot what the exact number was but it's it's I mean, I know it's millions of people who don't have these signs of being overweight to my
heavy part of why
I think I'm so fired up about this conversation right now is obviously that we've seen recent post relating to this and this is also very very personal besides what it is to me. It's also my sit my sister was hospitalized because she was hyperglycemic because she lived off of fucking candy and cereal for 20 years of her life and she was rushed to the ER and she's sitting in the hospital today still right now and she still battling things that the doctors can't figure out what the fuck is wrong with her now. I can't pinpoint that exactly
To Sugar I can't prove any doctors that to that is they can't prove it's not either but I can tell you that we both were raised on the same diet and ate that way all the way through our young years and into adulthood and she has all kinds of health issues and autoimmune issues just like I do and the only culprit that I could think of is the way we were eating as kids and then a as adults
so in the human body just did not evolve and neither one of us were fat. Yeah. Neither one of us were fat. No, you're both. You're both naturally skinny. Yes. Yeah.
Yeah, and and weird stuff happens. Look there's there's studies that show that sugar is linked to Acme. Now. I know some people like that's not true. No their studies. I found one that showed that you know, they took 2,300 teens and those that consumed added sugar had a 30% greater risk of developing acne. Now as a as a trainer when I would have clients reduce heavily processed food consumption or even when I just have them reduced.
Add sugar consumption because sometimes now my ultimate goal is a trainer was to get clients to reduce their heavily processed food consumption. That was always the number one, but sometimes that was a bit difficult. I had to break it down into smaller pieces. So then I would tell my client. Okay, we're not going to try to reduce heavily processed foods. Let's just try to reduce sugar now. I knew naturally that would help quite a bit but there's there's Foods you could buy that are heavily processed that are low in sugar also not as much but they're still there and in
Notably, I would start to see they would notice themselves some weird things happening aside from weight loss. One of the ones the common ones was their skin would clear up the skin is a wonderful window into the inside of your body and you start to see it start to clear up now into functional
medicine doctor kind of Trace that back to an autoimmune issue like more so like with the with the microbiome, like what they look into that in terms of like how you know, the consumption of foods like sugar would affect and respond accordingly after
that. I'm not sure but I do know
That consuming lots of sugar does feed bacteria that causes things like do tooth decay. So this is why sugar we know that is a fact. Yeah, we know that we know that so so what
and why wouldn't it feed bad bacteria in your
gut also, it'll feed all bacteria riots all bacteria that consumes
of you have a if you have so to Justin's point if you had and this is I noticed this myself, right? So my expect my sister has endometriosis, that's what she battles with that's her autoimmune disease and it sucks because we don't have
Have a lot of stuff around it to help her with that and then I have psoriasis also something that we don't have a lot to really help. We have more information probably that and it's something that is less detrimental. I think than what my poor sister has but it's very clear when I have, you know, a sit-down and I have something like in fact the Gummy Bears. I mentioned that I bought on the plane. I didn't finish them one right away. I could I felt something in my gut and like you know it. Yeah, I wanted to keep shove them in my mouth because they taste good going down.
But I was like, yeah, I'll pay for it later on within two hours almost always of me having something enjoying some ice cream or doing those things in this is what keeps me today from it. So it's almost like the you know, the autoimmune is now become a blessing in disguise. I try and look at it like that, even though I fucking hate it, but it'll flare up my psoriasis. I mean with within two hours. I'll be itching at it right away. Interesting. Yeah it like clockwork. So it 100% I know it has to be going in.
There and and feeding that that bacteria and making it worse and upsetting my gut which then expresses itself through my skin and the first sign of it for me is just the irritation of it makes me want to ditch it and then the next day it'll be scabby or and stuff so, you know, and that's just how my body expresses it with when it comes to autoimmune. It could be so many different ways
shows up in so many forms. Well, actually if you if you look up autoimmune diseases and and sugar you do find casual.
Links to increased, you know symptoms more symptoms to having worse issues with all with most autoimmune issues. If you go and work with doctors or you work with functional medicine doctors and you have certain autoimmune issues. I don't think a single one will recommend a high sugar diet almost all of them will tell you to reduce your sugar
consumption and you're seeing functional problem is a lot of regular doctors. Don't tell you shit. Well, that's why I brought a functional because they haven't they're not even going to do that kind of work.
No, I was going to a dermatologist for years. We never touch diets and I in the the vitamin D advice that Sal you gave me years ago. One of the best things that ever happened to my psoriasis and and cutting back on. My sugar is the second best thing that's ever happened to when we went on the ketogenic diet. My psoriasis was some of the best it ever been. So that's the thing that sucks is that we have doctors out there that are always looking on ways to try and address what's happening but not addressing the root cause that caused it.
So you unless you're seeing a functional medicine doctor a lot of them aren't going to point you in that
direction. No, no type 2 diabetes, which is an obvious one. That's an obvious one that Sugar definitely now to be clear any high calorie diet for too long can definitely increased risk of type 2 diabetes regardless of what that diet is that being said when all factors are controlled sugar on its own is more strongly connected to type 2 diabetes.
And it's more closely connected to what they sometimes call type 3 diabetes, which is you know, Alzheimer's or impairments of the brain. In fact, when you take this is document is widely documented you take someone with Alzheimer's and Dementia and you put them on a low sugar diet or you take it a step further and you put them on a genetic very very low carbohydrate diet more ketogenic diet their their cognition improves. They actually show lower symptoms of their Alzheimer's or
Or dementia again. I mean, I think all the things were pointing out point out to the fact that we just didn't evolve with all this shit with all the sugar and there was a policy not that long ago one thing you'll notice about if you look at the back of your your food labels your high sugar foods, obviously, typically the sugar isn't it comes in the form of high fructose corn syrup. So soda doesn't say sugar. It says high fructose corn syrup if you buy bread that's got added sugar.
High fructose corn syrup sugar alcohols that candy high fructose corn syrup. You want to ask yourself? Why are we using this form of sugar over other forms of sugar. We subsidize it it comes from corn corn is this subsidized crop meaning taxpayer dollars go to it. Mate to bring the price down making it extremely cheap a long time ago the US government considered corn to be a staple crop and that will be a phenomenal idea to keep the price low.
By having everybody pay taxes towards it weird rationale write a bad bad math, whatever. Let's keep it down. Let's prop this this crop up and our sugar stop coming from sugar cane and actually decimated the sugarcane Market which Hawaii lost that that market quite a bit because we started just use high fructose corn syrup because corn became so cheap so sugar in general and before that. We were actually propping up sugar also so sugar is cheap and plentiful and very easy.
Way to make something more palatable, which is one of the main reasons why you see it exploding just dusted on everything. It's in everything. It's just an easy way to make something taste a little more a little bit better salt will do that a little bit as well. But sugar really is one of the key.
It's a massive industry that we also have to understand that when you see studies that try and counter like calendar the message of sugars Like Cocaine. Who do you think it's coming from like know the if you sugar is making so much money and
In the world that nobody wants no no companies or Brands want to see that go away fact, you're certain to see this to I don't know how I don't even ever discuss this on the show that I think the consumer should be aware of what's called nutrient splitting on labels and sugar can come in so many different forms. Like I mean, you'll see corn syrup fructose. You'll see regular sugar. You see cane sugar dextrose. You'll see like there's evaporated cane juice and right and so they do they do they and if you ever wonder why you see this on a label this is
This is a total manipulation to to fool the consumer into thinking that there's not that much added sugar in it. This is a crystal stay. They nutrient split it also then they can put something else in front of the label because the way a label is designed as its put in the gradients. It's put in the order of what is the most in that in that food that you're or that drink that your
drink. So let's say they want to add 30 grams of sugar. What they could do is put evaporated cane juice molasses and then sugar and so in that order so they think oh sugar is the third ingredient.
When in fact it's been
well, not only that but then they could put something else like real Fruit which let's say is real fruit is actually let's say 12 grams and then they it's so they can put it first real fruit. And then the three afterwards are three types of sugars that add up to less than 12 grams. So therefore they could put the real fruit.
So when you read the label, you're like, oh look sugars V ingredients bring the grand total down
exactly. So that's out there that's called nutrients splitting and they do this on ingredients labels as a strategy because the average consumer is now savvy.
That all I shouldn't just are aware. They're just looking right for the sugar grams. Right? And so, you know be aware when you're looking at an ingredient label when you look at all the different types of sugars, you know, there can be 8 10 15 different forms and they can and they can put all those different forms in a product and they only have two they're measuring them individually so they can put them deeper into the label. So it looks like there's not as much sugar. But if you were really to combine them all the weight of it would probably make it the number one thing. Wow.
That's crazy.
Extremely calm well odds are against
well, they're one of the climbing reasons, why more and more people in modern countries dies cancer cancer. Now one out of every three people will die of cancer. So it's now it's climbing and it's actually one of the higher ones part of the reason is we're all living longer. So the longer you live higher chances of getting cancer. The other reasons are quite aren't so clear, but we do know there's a very very clear connection between
Tween obesity and cancer and then diet and lifestyle in cancer. In fact, some scientists would say that about seventy two or more percent of all cancers can be prevented through lifestyle and good diet and from not being obese, but at that all being said sugar on its own has also been connected to many many forms of cancer fact when you're getting image to see if you have cancer. Do you know what they inject you with sugar? Oh, really? Yeah. They want that.
It lights up because cancer is a cancer cancer cells are hungry cells. They burn lots of
energy really what they do. I did not know
that and they're very very hungry. Right they burn up lots of energy, but they're also incapable most cancer cells are some that can actually do this. But the vast majority of them can't use ketones for energy so you so they'll either use amino acids or they'll use sugar or you know
glucose. Wow, that's interesting. So if you go in and go get tested for something like
That I think they also tell you to be fasted for 12 or 24 hours before so that's why they're trying to get you into ketosis and then they throw sugar and you to see it gets sucked up real quick, but cancer it lights up. Oh wow. No, that's how that makes sense though. Now. Yep. Yep. So
so so it's called I think it's called the Warburg effect. If I'm not mistaken, maybe Duck and correct me but this is the this is the phenomena that they discover the cancer cells where if you if you deplete them of sugar that some oftentimes they'll shrink and sometimes they'll die.
So in the context of a high calorie high inflammatory diet poor health. Hi sugar in all of that makes it far worse because now you're like giving High high-octane fuel to cancer cells so that it has been connected again too many forms of cancer. It is complex. So just eating a high sugar diet, you know might not, you know increase your risk of cancer necessarily, but when you combine it with other factors studies show that
That it's it's probably going to cause some problems. Here's what a lot of people didn't know it can accelerate skin aging. So there's something in something called caag is the is the acronym. I can't remember what it stands for. I'm trying to look it up right now AG e stands for advanced glycation end products. Okay. So these are compounds I'm looking it up right now are compounds formed by reactions between sugar and protein in the
Body and their suspected to play a key role in skin aging believe it or not. So consuming a diet high in refined carbs and sugar 10 leads to more of these things which can cause your skin to age faster. So they've done studies where they've compared women who consume lots of refined carbohydrates and sugars two women who can consume a high protein low carbohydrate diet and they find that the there's a more of a wrinkled appearance in the women who consume more sugar now, I like to bring that
a up because we're also aesthetically focused. So sometimes the I'm talking to a 30-year old and cancer and heart disease stuff like that. Whatever makes you gives you more wrinkles. Wait a minute. I look good now though. Yeah. Let me let me pay attention to that one. It could also may increase cellular aging. So this is something that's being debated right now in scientific circles, but they've done studies to show so, you know, what telomeres are hmm. Okay. So telomeres are protective caps on the end of your chromosomes and as you age,
To get shorter and shorter and so scientists can you know they can relatively accurately predict someone's age by looking at the length of a telomere, but you can make them age slower by having a better lifestyle so they can see that oh this person's 30, but they're telling me your show that they're like 20 and their Lifestyles healthy that you very healthy. They exercise. It could sleep. I
thought those were the cartoons with the little antenna and antennas on top of marsh like little are purple little cartoons with the antennas. That's what I thought that Teletubbies. Oh, that's what
It is Teletubbies. That's what the phone I can tell by your Teletubbies. I know it people listening more thing the same thing as I was
no, so they showed there was a he there was a study that can that looked at over 5,000 people and it showed that regularly drinking sugar sweetened beverages was associated with shorter telomere length and premature cellular aging another study showed that each daily 20 ounce serving of sugar sweetened soda equated to 4.6 additional years of Aging
Of other variables this is just based on the telomeres. So speeds up the the the aging process in the body. Of course, we know about energy swings. How do you guys feel when you eat a lot of sugar because there's something that distinct that happens with me bike than a major crash every time. Yeah. It's very distinct with me if I
get our dump for me
totally. Yeah, I'll feel okay, and then I'll I want to fall asleep and that has to do with the you know, the blood sugar's up and down if you ever by the way if you're a parent, you know exactly what I'm talking.
About you ever watch your kid eat a lot of sugar. Yeah have them eat a stack of pancakes with a ton of
syrup. And then you know, like they'll play outside than all sins. Like isn't it funny that we as parents that are no parent will contest this right? No parent will ever say I let my kid have a big old piece of cake or I gave him an ice cream. It was no change that there was no change in their no parent will say they're an angel and they're so yet we have that in front of us, but then we just ignore it and yourselves because we're older and rationalize.
Later with other studies and other like things out there that'll help to promote the fact that I still want a doughnut and the reality of it is the reason why I think we see that in shoulder and it's so clear and nobody debates it is because a couple reasons one they're so young. So they're probably nowhere near as adapted to it as we are and then there are tenth of the size of us as adults. And so, you know when we give them one cookie
or yeah likewise your cookie that an adult would he
write, you know saying think about that for a second if they're if they're less than a quarter of your size most of your kids.
Or even less than that right there a tenth of your size. That's like you having 10x that and tell me you wouldn't feel a difference go have it. So go have a gallon of ice cream and tell me how you feel
afterwards and the other the other part of it is kids just display their emotions very outwardly, whereas if you're an adult and you start to feel kind of cranky, you might not let people know but little kids let you know and that's what I noticed was my kids if they had a big sugary meal after about an hour or two hours later.
Just irritable your I mean, they're just kind of a pain in the ass. And I know it's like they're tired your blood sugar crashed. They're not feeling good. This is especially when they were really really little I say hate it we go to parties and you know, of course people would feed them all kinds of, you know, Candy and sugar and cake and you know cupcakes and whatever and then it came time to go and then you go and then, you know in the car they fall asleep and wake them up and they'd be pissed off and I was like, what a
nightmare. Yeah every single time Justin's also been somebody who share and Justin you're not the only parent that has shared.
Shared this with me where you know first kid comes along and they're really strict about diet. They don't I'm not gonna let my kid have sugar I make everything second kid comes around. There's no sir a little looser whatever and then five eight ten years later. They can see a distinct difference in their their behaviors with their food and Justin's confirm this both with Ethan and Everett before that. This happened to you and you're probably the fifth parent that I personally have talked to that's friends of mine that did something
very similar and they all are in agreeance that there's a definite difference in their eating behaviors and they both attribute are they all attributed to you know, the way they were as parents with the way they fed their kids or
well if you look at like mood mood disorders like ADHD, if you look at depression in other forms of disorders anxiety, you can you'll find studies that have links between diet and those
things and typically a high sugar diet causes those things to be worse. You see more symptoms in them. There was one study. I read a long time ago on children with ADD where they had them, they eliminated sugar out of their diet and they saw pronounced positive effect in the children's behaviors because of because of the diet their ATD symptoms were way better. Well, I depression is another one. I
don't know about you guys, but it's always been one of the easiest ways for me to right away start helping clients. That's why it's one of the first go to places that I
Just right away. I normally just tell them to be tighter on their sugar and then tell them to get that all from fruit, you know, say okay, here's a deal like I don't want you eating any other sugars outside of fruit. So if you have a craving sweet have some grapes or have some bear ideally berries things like that and just that alone already starts to change and adding nutrient-rich fibrous, you know type Whole Foods like helps to kind of slowly adjust and change the palette so then they start
Craving more nutrient dense foods. I mean that's something that like if I'm eating a high percentage of sugar like how many nutrients am I really like adding into my diet a lot of times that's some you gotta
consider. Well sugar carbs in general but sugars are not essential macronutrients and they typically are empty empty. It's just you know, it's just calories. You don't need them. Now. Here's the thing. I don't want to demonize sugar and make it this evil. Scary thing. Here's how I treat Sugar I treat Sugar like
Like a beer I sometimes I'll drink a beer but I know I'm not going to feel super great. I'm just aware. I'm just aware of it. Like I'll enjoy it. I'm having fun, but I'm aware that this isn't really good for me and I'm probably not going to feel it's a treat nearly as sharp later on same thing is true for sugar. I'll have it here and there depending on the context if I'm at a birthday party and it's important that I enjoy a slice of pie or cake, then I'll do it if it's a holiday if somebody made something special
Shal other than that it generally avoid it and I feel better as a result. And that's how I've also coach clients. Of course, you don't want to demonize things because it can cause a bit of a you can get what's you know, like a backlash or you can get it can actually be the opposite where if you scare someone so much then they do the restrict binge type of thing. I think it's really just about awareness. We're
not yeah, I don't look at it as demonizing. I look at it as not advocating for sugar to be a part of my everyday meal.
Yes, that's silly. That's why I like the beer the beer and a a analogy so much because I agree with you. It's like alcohol to me. It's not like something I I'm demonizing. We all drink a beer. We all have alcohol occasionally, but are very aware. It's not serving our body and very aware of like it creeping up and becoming a habit or a behavior. Yeah, if my once in a while beer turn into a beer every single day and then turn into two beers every day than three, but I have a fucking problem and I would look at consuming sugar the same.
Why not demonizing not saying you shouldn't or can't have it and avoid it at a birthday party no, enjoy those things but also be aware if it's something that you find yourself gravitating towards every single day and multiple times a day. You have a problem as a powerful pool there. Well there it can take people by surprise there is because because unlike alcohol and cocaine and these things that have been demonized for long and we know drugs are
bad and there's barriers to get those thing
right those things. Like you people don't look at if somebody it was click I said,
The theme of the movie theater helpful when you're in the movie theater, like everybody has got a bag of candy. Oh my gosh, and we're all stuffing our faces and it's socially accepted. It's not a big deal. I mean you if you saw everybody doing that with cocaine it would be fucking weird, right? So that's where you got to be careful with it is that it's something that is so socially accepted that it's very easy to justify and keep doing it. And that's why when you're when you're a fitness professional and you're sharing your posts that have
You know all these treats and Foods. It's just a it's just a poor message for the general population since a majority of my career has been spent trying to help my clients find ways to eliminate the amount of sugar and replace it with more nutrient dense foods that I think it's just a bad thing to be promoting just because somebody else has come out and been more of an alarmist about it you have professionals that want to try and counter that but who are you really helping by doing that? Are you really helping the people?
People that are that probably the people you're really speaking to and your and you think you're helping don't need your help. Yeah. They already have their already counting their macros the plane all these things in place Define. Yeah, they're already competitors or macro counters and weighing their food and is figured all that stuff out and you're telling them. Hey, it's okay to have the occasional ice cream cone or candy bar and they're not a big deal. But the rest of the people that are trying to piece this all together and figure out what's going on, you know saying that you just justify
Our bad behaviors they already
have yeah, and it's not helping anyone and you know, I'll say this reducing sugar in your diet is a very easy way to make a large positive impact on nutrition because what it tends to do is it tends to reduce your heavily processed food consumption. So that tends to automatically happen when you're counting sugar you tend to as a result of those. You also tend to eat less calories.
Freeze now, I'm not saying there's more work that needs to be done. All I'm saying is if you want something simple that tends to have large effects like one single step that has large effects really reducing your sugar intake, you know, it can help it's one of the more successful simple steps you can take and what that go to mind pump free.com and download our guides. They're all totally free. You can also find the three of us on Instagram. You can find just that it might pump Justin you can find me at my
Sal and Adam at my pump Adam. Thank you for listening to mine Palmer. He's a goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance.
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