The document discusses 7 ways to beat sugar cravings including supplementing with L-glutamine, eating enough protein and healthy fats, getting adequate sleep, exercising, taking chromium and B vitamins, and avoiding sugar substitutes except for xylitol and stevia. Sugar cravings are common due to the body's natural wiring to crave sugar from birth and the overabundance of sugar in modern diets and environments, but making these lifestyle changes can help overcome cravings naturally.

1. 7 Ways to Beat
Sugar Cravings
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2. Sugar cravings can certainly be a problem, and many people struggle with
them. With a modern lifestyle that often includes processed foods,
irregular sleep schedules, artificial light and lack of movement, hormone
imbalance is a growing problem and cravings are a growing symptom.

3. What Causes Sugar cravings?

4. • There are many reasons we crave
sugar. Humans are somewhat
wired to crave sugar and
carbohydrates from birth for a
good reason.
• Breastmilk is naturally sweet and
has important carbohydrates that
not only feed the baby, but feed
the baby’s gut bacteria as well.
• The carbohydrates in breast milk
stimulate the release of serotonin,
endorphins, and promote
relaxation.
• These are all important reactions
in babies and contribute to the
bonding process between mother
and child.

5. • Later in life, this natural desire for sweet foods continues
and the body still gets this physiological sense of reward
from eating sweets.
• Today, where there are 90 types of candy bars and 40 kinds
of soda at every checkout counter, they can do more harm
than good.
• Habitual consumption of sugar and excess carbohydrates
can perpetuate this craving cycle, and statistically, habitual
sugar consumption is exactly what many of us do.
• The average American consumes 22 teaspoons of added
sugars a day in the form of foods, drinks and sweets.

6. • Of course, occasional indulgence in a high quality and nutrient dense treat,
like homemade chocolate or coconut milk panna cotta, is perfectly fine
unless there is another health issue, but everyday sugar consumption and
cravings are a big struggle for many people.
• If you struggle with cravings, these are a few things that I’ve found helpful for
beating sugar cravings naturally.

7. A Little L-Glutamine

8. • Any of us with severe amino acid deficiencies
and neurotransmitter imbalances can’t
overcome sugar addiction with willpower alone.
• Fortunately, the solution involves short term
supplementation with the amino acid L-
Glutamine.
• It’s possible that a few 500mg doses of L-
Glutamine per day when sugar cravings occur
is enough to rid a person of sugar cravings in
only a month or two.
• In hindsight, I noticed that when I was taking L-
Glutamine as part of my protocol to improve
my gut health and manage my autoimmune
thyroid disease, I also lost all cravings for sugar.

9. Protein and Good Fats

10. • Sometimes, sugar cravings may be from
something as simple as consuming too
many processed carbohydrates on a
regular basis and not getting enough
protein and fats.
• Carbohydrates provide a quick and easy
source of energy for the body, and they
certainly have their place, but when a
person gets in a habit of carbohydrate
consumption, the result can be blood
sugar fluctuations that lead to cravings.
• Proteins are made up of amino acids,
which are vital for proper
neurotransmitter production, an
important component in balancing
hormones and avoiding sugar cravings.
• Beneficial fats are a source of energy for
the body and help increase satiety and
ward off immature feelings of hunger.

11. Eat when Hungry

12. • Times of intense hunger are not times to
make level-headed decisions about the
best foods to eat.
• Eating enough nutrient rich foods like
proteins, healthy fats and vegetables will
help stop extreme hunger and blood
sugar swings.
• This makes it easier to choose healthy
options as sugar cravings are more likely
to occur when a person gets extremely
hungry (especially when this hunger is
combined with stress or lack of sleep).

13. Get Moving

14. • Exercise releases some of the same endorphins
that sugary foods release and can be a great
substitute when done consistently.
• You don’t have to go running or do anything
incredibly intense to get the benefits.
• Even just a brisk walk or a few minutes of
intervals with a jump rope or just your body
weight can be enough to get the endorphins
moving and dodge the sugar cravings.

15. Get Some Sleep

16. • From a sugar perspective, sleep is vital for balancing blood sugar and
maintaining the correct levels of the hormones that manage insulin.
• In fact, just one night of impaired sleep can leave a person with the
blood sugar levels of a pre-diabetic.

17. Chromium

18. • Some evidence shows that taking small doses of Chromium can help
ward off blood sugar dips and spikes that lead to cravings.
• A doctor once recommended that I take 200 mcg of Chromium once a
day in the morning to help balance blood sugar levels.
• Always check with your doctor first.

19. B-Vitamins

20. • B-vitamins are said to help with
carbohydrate metabolism and
are also important for many
other reactions in the body.
• B-vitamins are depleted by
excess stress, carbohydrate
consumption and
environmental stressors.

21. A Note About Sugar Substitutes…

22. • There are many sugar substitutes available now, but just switching out
sugar for a sugar-substitute won’t address the underlying problem and
may lead to more serious problems, depending on the sweetener.
• Two that I use on occasion are xylitol and stevia, and I avoid all others.

23. For more information about
sugar cravings an the dangers
of sugar overconsumption,
Click here.

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