Missed last week’s first episode on Sugar(s)? Here’s the link to catch up before diving into this week’s edition.

In Article 1, we exposed the hidden impact of sugar on our daily performance and uncovered how that "healthy" breakfast might be sabotaging your productivity. Now, let's dive deeper into how we got here and – more importantly – how to break free from sugar's grip on our lives.

The Corporate Sugar Rush: How Money Reshaped Our Understanding of Health

The 1960s weren't just about cultural revolution – they marked a pivotal moment in how we think about nutrition. The Sugar Research Foundation (now the Sugar Association) orchestrated one of the most successful scientific manipulations in history. They funded Harvard scientists to conduct studies that would deliberately downplay sugar's role in heart disease while pointing the finger at dietary fat.

This wasn't just clever marketing – it was a masterclass in scientific manipulation that would shape global health policies for decades to come. By the 1980s, supermarket shelves were dominated by low-fat, high-sugar foods, all marketed as "healthy" energy sources. Meanwhile, traditional foods that had sustained the world's healthiest populations for generations were demonized.

To the Americans reading this, no worries, it was not all your fault! And now you have the chance to fix it for the better. Just watch the latest war declarations to Big Food and Pharma by the newly appointed RFK Junior. Hopefully, this is really a big sign of change ahead!

Learning from the Blue Zones: What the World's Healthiest People Really Eat

While corporate America was pushing processed foods, certain populations around the world maintained incredibly healthy lifestyles. These "Blue Zones" – regions with the highest concentration of centenarians – tell a different story about nutrition:

• Okinawa, Japan: Traditional diet rich in sweet potatoes, vegetables, and minimal processed foods

• Sardinia, Italy (where I’m half from! My great grandma lived relatively healthy up until 101 years old 🥰 ): Mediterranean diet featuring olive oil, fresh vegetables, and moderate carbohydrate intake.

  (Here a small clarification is needed, as most people, especially Italians, think that the Mediterranean diet is equal to the modern Italian southern Italy diet: pasta pasta pasta. This could be further from the truth though!)

• Nicoya, Costa Rica: Emphasis on whole foods, beans, and tropical fruits

What's notably absent from these diets? Processed sugars and refined carbohydrates.

Breaking the Sugar Addiction: The Science of Sweet Dependency

Now, let’s address the elephant in the room. Shall we? As we discussed in last episode, sugar isn't just “tasty” – it's as addictive as illegal drugs in its ability to hijack our brain's reward system. When we consume sugar, it activates the opioid receptors in the brain and results in dopamine release, the same neurotransmitter triggered by cocaine and heroin (as well as many other “feel-good” things of course, but here the problem is the addictive loop it creates).

Dr. Nicole Avena's groundbreaking research at Mount Sinai has shown that sugar triggers all four components of addiction:

Here one of her most famous Ted-Ed videos on this pattern.

You Can Break This (Viscious) Cycle!

The good news? Just like any addiction, it can be broken with the right approach and understanding. It all starts by recognizing the symptoms (watch the video above) and acknowledging how sugar actually affects your body and one of the most important mechanisms for homeostasis (from Greek, it refers to the tendency toward a relatively stable equilibrium between interdependent elements, aka the natural re-calibrating process our body executes to reach balance): the blood-glucose-response.

Think of your blood sugar like your phone's battery. When you eat, your blood sugar goes up (charging), and your body releases insulin to bring it back down (using the battery). This natural balancing act is your body's way of keeping everything in check.

Here's where it gets interesting: different foods charge your "battery" at different speeds. This is what we call the glycemic index (GI). Foods high in sugar are like using a fast charger - they spike your blood sugar quickly. But just like a fast charge doesn't last long, these sugar spikes lead to quick crashes.

Picture this: You eat a donut (high glycemic index). Your blood sugar shoots up like a rocket 🚀, forcing your body to release a flood of insulin to deal with it. This insulin rush brings your blood sugar crashing down, leaving you tired and craving more sugar. It's a vicious cycle that looks something like this:

1. Sugar intake → Quick energy spike 📈

2. Insulin flood → Sharp energy crash 📉

3. Low energy → Sugar cravings 🍪

4. Repeat ↩️

This is why you might feel great right after eating something sweet, but terrible an hour later. And here's the kicker - the more often you ride this roller coaster, the more your body gets addicted to the cycle. Sadly, in the long run, this cycle also leads to Type 2 diabetes and many more chronic pathologies…

The Fat Revolution: Debunking the Carb-Loading Myth

See the image above? Notice which food has the lowest glycemic index!? 🧈 

Remember when we thought athletes needed to "carb-load" before big events? Science has moved on. And while carbs certainly have their place, particularly in high-intensity activities, the role of fat as a viable energy source is gaining scientific support.

A landmark study by Volek et al. (2016) in the journal Metabolism showed that ultra-endurance athletes who were fat-adapted could burn fat at more than twice the rate of their high-carb counterparts - up to 1.54 grams per minute versus 0.67 grams per minute. This matters because your body can store significantly more energy as fat than as carbohydrates - approximately 40,000 calories of fat versus 2,000 calories of glycogen (stored carbs) in a lean adult (Kenney, Wilmore, & Costill, 2015).

Fat and Brain Function

When it comes to brain function, the relationship between fats and cognitive performance becomes even more fascinating:

• A comprehensive review by Augustin et al. (2018) in The Lancet Neurology showed that ketones (produced when breaking down fats, as opposed to ATP which is the “normal” type of energy we use when we break down sugars) can provide up to 70% of the brain's energy needs.

• Research from Newman & Verdin (2014) in Trends in Endocrinology & Metabolism demonstrated that the ketone body β-hydroxybutyrate not only provides energy but also has anti-inflammatory properties (this is a nerdy way to say that while sugars often lead to high inflammation in the body - especially when we overconsume them and become insulin resistant, aka very near to Diabetic forms of chronic disease - healthy fats instead lower inflammation).

• A clinical study by Krikorian et al. (2012) in Neurobiology of Aging found that higher ketone availability was associated with improved memory function in older adults with mild cognitive impairment (thus not only do you boost your energy, lose fat - as we discussed here - but you also become smarter!).

The Fiber Factor: Your Secret Weapon for Stable Energy

The other key to keeping your glycemic index in perfect balance is learning how fibers affect the absorption of nutrients in the gut. While I will make a dedicated article on fibers later on (let me know in the comments if you do want one!), for now, I just want to show you the following image:

Crazy isn’t it? Fibers bring down your GI even when you eat heavy carbs!

But they don’t only do that, the also feed beneficial gut bacteria, supporting overall health. Moreover, high-fiber foods typically contain more nutrients per calorie. The key is combining healthy fats with fiber-rich vegetables to create meals that sustain energy levels for hours.

Let Me Conclude With Your Action Plan: Breaking Free from Sugar's Grip

Ready to reclaim your energy and mental clarity? Here's your step-by-step guide:

1. Week 1-2: Awareness Phase

   • Track all sugar intake (including hidden sources)

   • Note energy levels and mood fluctuations

2. Week 3-4: Gradual Reduction

   • Replace one sugary meal/snack with a fat-rich alternative

   • Increase water intake to manage cravings

3. Week 5-6: Fat Adaptation

   • Check tables above to include healthy fats for sustained energy in your meals

   • Add more fiber-rich vegetables to each meal

4. Week 7-8: Liberation

   • Experiment with intermittent fasting

   • Fine-tune your fat/protein/fiber ratios

Remember: This isn't about perfection – it's about progress. Even reducing sugar intake by 20% can lead to noticeable improvements in energy and focus.

Ready to take control of your energy and performance? Start with one small change today. Your future self will thank you.

Drop a comment below sharing your biggest challenge with sugar – I'd love to hear your story and offer specific strategies for your situation.