How to Break Up with Sugar, Reboot Your Body and Reduce Cravings

of them that you are consuming in sugar. I'm Radi Wukiah and on my podcast A Really Good Cry, we embrace the messy and the beautiful, providing a space for raw, unfiltered conversations that celebrate vulnerability and allow you to tune in to learn, connect and find comfort together. Hey everyone, and welcome back to this week's episode of A Really Good Cry. If you're new here, thank you so much

for joining this community. I'm so happy you're here. And if you're listening for the second, third, fourth, tenth, thirteenth, one hundredth time, not that there are one hundred episodes yet, but if you have been a consistent listener that has committed and that has supported me through this, through all the bad quality episodes, through all the chops and changes, thank you so much. I appreciate it. So deeply, and you guys are helping me to learn more, research more,

and understand myself so much better. So just want to shout out and say thank you so much for that.

Now this week, I really want to talk about something that has ruled my life for far too long, and I feel like from all the conversations I've been having with friends they could relate to this, and so I'm sure you can too. I want to touch on a topic called cravings. I feel like I have been a

victim to my cravings for far too long. For most of my life, food has controlled me, rather than me having control over the food, and it became my normality, and to be honest, it was an emotional crutch for me. It was a place of joy, a place of sadness. Food really has been my go to for every single emotion.

But you know what, before Christmas, before I left La for home to go home and celebrate Christmas with my family, I decided to try and go on sugar detoks and I thought I would last a week, but I celebrated one month, one month of no sugar, which, by the way, seemed absolutely impossible to me. You know, so many of my friends when I told them I was doing it. They're like, but you're so healthy, you know, you probably

don't even have that much sugar. You eat so many vegetables, And I was like, yeah, I do eat vegetables, and yeah I do cook meals at home, and I am healthy. But at the same time, I was used to having some sort of sugar at every single meal, and that's actually, even if it may be less than other people, it's actually just a sign to me that sugar is controlling me, and I don't have control of that desire, and I don't like that feeling. I spent a lot of my

life controlling the things that you get addicted to. So I didn't smoke in my life, I didn't drink, I didn't do weed. I really stayed away from the things that I felt were able to control me or take control of my body or my mind. And only recently in noticing that sugar has the same effect on our body as alcohol and drugs, and so unfortunately what we see is normality, which is having sugar in our cereals, in our drinks, in our milks, sometimes in our cookies,

in our breads, like every single thing. Eighty percent of what we probably eat, especially in America, has sugar in it, so it becomes our normality. But one thing is for sure, just because something is normal does not mean it is the right thing. And it confuses us because it's legal. Sugar in food items is legal. Certain drugs are not legal, But unfortunately sugar has pretty much the same effect as them.

From our head to our toe, whether it's our mind, whether it's our organs, whether it's our anxiety levels, whether it's our energy levels, our mood, nemely, any health condition or any mental health issue, and I guarantee you it can trace back to sugar. And the reason I ended up doing it was because I had friends that were visiting from Canada. Wonderful friends that were visiting from Canada. We all went out for dinner at one of my favorite places called Pure Beater. They do the most delicious

vegan terrama suit. Oh my goodness, it is so good. So we all go out to eat and it gets to dessert, and I'm like, obviously we're getting desert because in my mind, going out with friends and having dessert is like the best combination. There is no going out with friends and not having dessert like that does not make any sense to me. In my mind, a celebration

of being together means you eat sweet things together. And so it got to dessert and he said, you know, one of my friends said, you know, I'm not going to have any dessert because I'm on a sugar detox. And I was like, okay, but you're on holiday. Is that is this not exempt from your sugar detox? And he said no, I really don't feel like having it.

I don't want to break it. And I was like, this guy must be joking, because in my mind, I thought he's playing it up for us right now and then when he goes home, he's gonna have a big chocolate bar. Because honestly, in my mind, I couldn't imagine in what world you wouldn't want to eat a dessert with your friends and would want to skip a sweet treat when you're on holiday, becau, there's this vacation mode like you want to eat all the good things. But

he stuck with it. He didn't have it, and he explained to me all the benefits that he was feeling. So I was like, you know what, I started reflecting back on my life and I said, since tour, which was a year, which was the beginning of last year. My stress levels were quite high during that time. My courset levels definitely felt like they were high, and I was craving so many sweet things. I think for energy to ease my anxiety. Well, I thought it was easing

my anxiety and just for comfort. You know, when you're traveling and you're all over the place and all you want is something that feels good, like that feels really good to you, and chocolate and sweet things was my comfort. I honestly started having an extreme amount where I couldn't

imagine having a meal without having something sweet after. And so when I thought about that, I was like, oh wow, I really am being controlled by this and I have zero control over my desire to eat these sweet things. So I said, you know what, I'm going to try it. And by the way, this was maybe the like one hundredth time I've tried to do with sugar detoks, and I usual, you fail on day one because I would

get headaches and I would feel low energy. So I'd be like, I'll just have a little bit and I'll just cut it down. I don't have to take it out completely. This was the first time I was like it has to be done, because I don't like the feeling of being controlled. When you get to a point where you know you don't want something but you have it anyway, When you know it's not good for you, but you have it anyway, that's when you know you are going towards addiction. And I was like, mmmm, that's

not happening for me. So Day one came, and what I did to start off with was I prepared myself and think that's what's really important. I'm going to go into this actually a little bit later on. I really want to share all the tips. That's what this episode is going to be about. I'm going to share with you how I managed to do thirty days without having

any sugar. And by the way, after this thirty days, I did go back home for Christmas, and I did have some sweet things, but definitely in moderation, and I wasn't like throwing myself back into it. Sweet things tasted way sweeter than they used to, and small amounts wild satisfy me. I'm now back from Christmas holidays, obviously, and I've gone back to having no sugar. I'm on like

day four, but it's way easier this time. And because I know how amazing the benefits are and what I was feeling after it, it's a no brainer for me. I know that's not what I want to go back to.

So before I get into how you're going to do this, I'm going to share some of the juicy, amazing benefits of it so you want to stick with it, Like, let me tell you what you can get from it before I tell you the process of how to get there. Number one, I was getting all these tiny, tiny spots all over my forehead and all over my face here and I was like, what is this? What is happening. I've never had skin like this. I'm not eating anything different,

what is happening? And at first I thought it was hormonal shifts, which, by the way, sugar will do that to you. Like I said, sugar affects every part of your body, and one of the key areas, especially for women, is hormones. And at first I was like, maybe it's that, But then I had my levels checked and everything was fine. And let me tell you, three days, three days into my sugar detox, my entire skin cleared up. My skin was glowing like my body had done a complete shift,

not only that I stopped craving other things. It was like my whole palette became neutral again. In hindsight, I noticed that when I was craving lots of sugar, I was also craving lots of like intensely sweet things, intensely sour things, intensely chili things. I just wanted things at the extremes, And as soon as I cut sugar out, it almost rebalanced my taste buds where I wasn't craving all those extremes. I just wanted a balanced meal, and I didn't realize that that's what sugar was doing to

my body. On top of that, I was feeling way less scruggy, I had way more energy, I didn't have those afternoon slumps that I was having every single day, And my skin just got better and better, and I was shocked. I couldn't believe how clear my skin looked and how glowy and bright my skin looked without having sugar, Like what a difference it made. Sugar literally dulled my

entire being from the inside out. So now I'm convinced that he actually didn't go home and have a chocolate bar, and he actually did not want to have that sweet thing. And I only realized that after doing a month of it and thinking, wow, I really don't want to eat this sweet thing every I actually plan to do a week, and then I end up doing another week and then another week, and then I was like, there is no

reason for me to stop this. So all that to sayosive, if it's possible for me, it is possible for you too, And I'm going to tell you exactly how you're going

to do it. The one thing I will start with it's something that I mentioned on my episode about getting back on track, But do not wait to feel different before you make a change in your life. I think that's a big mistake that we make. We wait to feel the certain way to take action, when actually what we have to do is take the action to feel the change. That then fuels are sticking on that new

pattern that we've got. And so don't wait till something happens, or don't wait till your stress is over, and don't wait till whatever it is you're waiting for to make this change. Make the change, feel the difference, and then it will fuel you staying on that pattern. Do not wait to feel before you do. All you have to

do is make it to day one. And as soon as you know and you feel accomplished that you have made it through day one, day two, day three, day four, day five, day seven, it all becomes so much easier. All you have to do is make it through day one. I heard the craziest statistic about sugar recently, and I

was shocked. Said, an average American person has seventeen added teaspoons of sugar every single day. Seventeen teaspoons of sugar every single day. In an average American adults diet more than three times the recommended daily amount. And by the way, there's not a recommended daily amount, because a recommended daily amount means something that you should be having for your health.

But actually this is the recommended limit because sugar actually has zero benefit, it has no nutrient value, it actually does nothing for you. So there's no recommended amount that you should be having. It is an extreme limit that you should not be going above. And American, an average American is having three times more than the limit that is set by the government. And so an average American

person is having three times that limit. So that adds up to about sixty pounds of added sugar every year, there is six ten pound bowling balls. Do you know how heavy a ten pound bowling ball is? That is six of them that you are consuming in sugar. I've been seeing so much informationately about the toxicity of sugar, especially when it comes to brain health, especially when it comes to deterioration of the brain, especially when it comes

to anxiety, when it comes to female hormones. The amount of things that sugar impacts that we're not aware of is actually quite scary. And so let's get you off it, shall we, Or at least let's get you to a point where you're having minimal amounts and that it's not in control of you. The first step to giving up

sugar is planning. So the first thing I did when I decided I was going to be on day one of no sugar, the first thing I did was planned. Because when you're in day one, you think you're going to be amazing. You think I'm never going to get craving for sugar. No, as soon as I make the decision to give up sugar, that's it. I'm going to be superhuman and I will not even crave it, not once. I'm not going to find it difficult because you're on

that hype, you're excited about it. The problem is you get to mid day of day one and you're ready to break. And so what you have to do is you need a plan. My plan was stewed fruit. It was absolutely delicious of taken apple, put into a pan a little bit of water, and just cook the fruit down. It would be plums, it would be apples, it could be pears, whatever fruit you fancy. Put that in, let it get really caramelized in juicy, and then I'd have that with no other sugar, yogurt and a sprinkle of

some nuts or some nut butter. And it was my saving grace. But you have to have it ready in the fridge. You can't leave it till that moment because in that moment you will get weak. It's just how our mind works, the path of least resistance. So make sure that it's ready in your fridge, or the apples are already cut, ready to be put in the pan. So there's very short period of time where you are

without the sugar fix. For don't let the motivation at the beginning for you, because it will it will make you believe that you are not going to feel like you want something, but don't buy into it. It's a trick. It's a trick, and your body will try and get you to have some because it is what it's used to. But do not let yourself fail. Do not let yourself fall for it. Your mine will trick you. But now you know better. The motivation runs out, the stressful times come,

our hormones are shifting, we get our period. Lord knows you need to be ready for those shugar cravings when you get your periods. So now you know, a little bit of some post fruit, no matter sugar, yogurt, a little bit of nut buttter delish. The second thing I

did was make sure that I had alternatives in the house because at the end of the day, they're there for a reason. They're helpful, especially in the first few days. So I had monk fruit. Now, monk fruit is a sweetener. It comes from a tree. It doesn't spike your glucose levels, but it's quite sweet to taste. And so whether it was like there's a maple syrup that they do, that's monk fruit. You can get munk fruit chocolate chips, you

can get monk fruit sugar. So if you do want to still use things that mimic sugar at least have the alternative so you don't go to the real thing. But again, all these things have to be taken in moderation, Like you can't have too many things with sweetness because it upsets your gut too, and so really it's about balance. So if you are going to use it, still use it as if it is sugar, small amounts if you really have to put it into certain things, but don't

rely on it. But I do recommend trying to stay away from them and just sticking to fruit because fruit is delicious and it has way more nutrients in it, because then you go from being addicted to one thing to being addicted to another, and so it's kind of nice to just have a clean cut if possible. Now,

the other thing you have to be really careful about is all the other things that have sugar in it that you may not realize, so whether it is your cereals. So what you really have to do is start checking all your labels. It's a bit of a tedious process, but it's so worth it. Check everything that you normally have from morning to evening. I guarantee you'll find it

in something that you weren't even expecting it. In whether it is your sauces, you'll ketch up, oh my gosh, catch up in One tablespoon of ketchup is one tablespoon of sugar. So make sure you're checking your labels from the first thing you in the morning till the evening and check how many grams of sugar it has. Ideally take it out completely while you're on this and try

and find alternatives. There are lots of no idea sugar cereals, and honestly, the more processed something is, the more likely it is to have a lot more sugar in it. If you're not quite ready for the sugar detoks, a good way to understand how much sugar you are actually having is to look through your diet and touch up how much sugar you're actually having throughout the day, and then you could try and reduce it instead of cutting

out completely. So let's say you're on thirty grams of sugar, maybe you cut it down to fifteen and you notice the areas that you can take it out, so you don't have to necessarily go to the extreme of cutting everything out if you're not ready for it, but you could definitely decrease it in some way. As sad as it is, you basically just have to assume that sugar is in everything from cereals to milks, to protein powders

to chips, the drinks and snacks. You'll probably be quite surprised when you do end up adding it up, and when you end up looking at labels, it will creep up in places that you weren't even expecting. Another part

of planning is thinking about all the scenarios that you find it the most difficult to resist. So for me, it was social situations like if I go to the cinema, then I want to have something a sweet tree. If it's a Friday night and I've got friends coming around, let's order some dessert. If I'm feeling sad, let's order some dessert. So figure out the situations. Mine were mainly

social situations that I found it difficult to restrain. So when I ended up going to the cinema, I ended up actually having my vegan protein powder, which is chocolate flavor. It doesn't have actual sugar in it, and I made it into a hot chocolate. So I took my hot chocolate with me to the cinema, and honestly, it was so satisfying and I actually didn't want anything else. But because I planned it beforehand and I knew in my mind I was doing that, it made it much easier.

Next up, this was probably the biggest thing that helped me curb my sugar cravings, and it was increasing my protein. And I never actually thought I would link the two, but it made it huge difference because I was so satiated by my meals that I didn't even want anything afterwards, So upping my protein completely changed my desire and my craving for sugar. So the day that I decided to give up sugar, I also made a point to increase

my protein and was way more conscious of it. And so being Indian, I grew up with a carb predominant meal, like most of my meals would be carbohydrate based and then having protein on the side, and even the protein would be diluted like in a dhal or something. So now what I've done is, even if it's not large quantities, every single meal without a doubt, has to have some

protein in it. And what a game changer it has made. Look, I don't believe in this extreme of like the crazy amount of protein that people are trying to get in. It's so unnatural to the body, and so I think some people are taking it to a far extremes. But I do think there is a point to having a balanced meal, and so protein is part of that balanced meal. Carbohydrates, fats and protein, and so making sure you have a protein with each meal, a carbohydrate with each meal, and

fats with each meal is really important. And if you're lacking in the protein, it really changes the way that you feel satisfied in the meal and therefore are still craving things afterwards. Look in our radia, it even says when you have the balance of a good meal, you know a meal it has been well balanced. If you're not craving something after when it's got the perfect balance of all the tastes or the food groups, you actually shouldn't desire anything afterwards. That's a sign of a good meal.

There's a difference between feeling satiated and feeling full. Full makes you feel lethargic after a full makes you feel really sluggish after your meal. Satiated energizes you, and so I think there's a big difference between the two. When you feel full, it results in feeling slow, sluggish, and lithargic afterwards. But when you're satiated in just the right amount to feel energized, to feel like you can get on with your day, and it actually makes your body

feel more active. Protein basically just helps to regulate your blood sugar levels too, which means that you don't have as many fluctuations in your blood sugar levels, and that results in lessings. The more your blood sugar levels fluctuate, go from highs to lows, the more you actually end up craving foods, and you end up craving the foods that you know you don't want to eat, but also want to eat, the high carbohydrate foods like breads and pastas and all the sugary goodies. Next up, don't skip

meals because you know what happens. You get yourself to a point where you're so hungry you just want to reach for something that's going to give you instant energy. And usually our body has been trained to know that we get instant energy from the high carbohydrate, high sugary foods, and that's what it wants to reach for. So just don't get your body to that point. And again that's planning, making sure that you've got if you're going to be out over meal times, have a little snack with you.

Don't wait to get to that point, because inevitably your body is just going to go into panic mode and just reach for the thing that's going to give it the most amount of energy in the least amount of time. And all the science has indicated that as soon as your blood sugar levels drop really low, that's when you start reaching for all the high carbohydrate foods. It triggers our bodies response to want those things. So plan your meals, and if you can't plan your meals, plan your snacks.

Next up, hydration. So we've talked about protein, We've talked about planning your meals. We've talked about poached apples and fruits to help with curving your cravings. We've talked about alternatives to sugars, like sweetness like monk fruit, stevia. But a huge part of this is also hydration. Oh my goodness, when you are hydrated enough. I actually didn't know this, but the same area of your brain that controls your hunger actually controls your thirst two. So sometimes your signals

get crossed and so when you're actually thirsty. You think that you're craving something sweet or you're hungry, when actually all you need to do is hydrate. One of my favorite quotes in the world. My favorite quote is drink water and mind your business, two very important things to live a peaceful, happy life. So if there's one thing you take away from this episode, it's drink water and mind your business. Let's talk about sleep next, shall we.

That's the two things actually I've got on my feed at the moment is sleep, how important sleep is, and how toxic sugar is combination of both bad combo lack of sleep. I actually did my university dissertation on the correlation the association between sleep and obesity, and I remember, after going through all the research, I was shocked at how blatant the association was between lack of sleep and obesity for so many reasons, some of which I've talked

about already. Whether it's the low blood sugar levels, your cravings just being heightened from the moment you wake up. And I've noticed this when I wake up after lack of sleep, when I've had like four or five hours sleep, from the moment I wake up, I'm hungry. And I don't want the things that I know are good for me. I want the things that I know are bad for me but are going to give me energy. And that's

really what it's linked to. You're just trying to make up for the lack of processing that's happened at night, the lack of metabolizing, the lack of energy that you're feeling. You just are trying to get get get because your body feels depleted. Sleep impacts our hormones that control our appetite. But when you're sleep deprived, your hunger hormone grellin increases and your satiety hormone called leptin decreases, which means you start craving all the sugary carby things that you know

you don't want but also really want. I've actually never had alcohol before, or i haven't had a drunk night, but every single time I've had a late night and an early morning on a couple of hours sleep, I swear I start to understand what a hangover must feel like, and I just start craving a really big carby comforting breakfast in the morning. And I always remember my friends after having a late night out and getting smashed the

night before. All they want in the morning is like a big, solid breakfast, and so I definitely think lack of sleep has that same effect as a hangover does. Also, I think you need to remember not to be too hard on yourself and don't restrict yourself too much. When people surrender to a food craving, they often blame it

on a lack of self control. But you know what, cravings are caused by a combination of so many things, whether it's our appetite, hormones, our behavioral conditioning, and the fact that we have all these sugar foods so easily accessible to us more so than healthy foods. Cravings can actually be fueled by just smelling fresh bread when we walk into a bakery, or situations or emotions that trigger us to want comfort, and so restricting yourself completely can

actually lead to binge eating rather than sustain change. So understand that your cravings are also just part of life, and not giving yourself unto ultimatums is so important. It's like when you're younger and your mom says you can't have this, it actually makes you want it more. So

don't even phrase it like that to yourself. Find the reason and repeat that instead, I don't want to eat this because it makes my skin feel terrible, it makes me feel lethargic and unhappy, it makes me feel sluggish after I've eaten it, rather than saying do not have this because it's off bounds and if you have it, you're a terrible person with no self control, which is usually what our mind ends up telling us. We create these limitations, we create these ultimatums that if you have

it this one time, that means you're a failure. But you're not. And so I think changing the way that you're wording it to yourself and the way you're framing it can make all the difference to being able to stick to it. I remember hearing this and it is

stuck with me through so many parts of my life. It's not about subtraction, it's about addition. So find the higher taste and find the things that make you feel good that you can add into your life, and then the things that you want to get rid of will naturally fall away or they feel easier to let go of. I remember my spiritual teacher referring it to as a

higher taste. When you get a higher taste, when you experience something better that makes you feel better, that makes you feel vibrant, that makes you feel energetic, that creates something good inside of you. You naturally don't want the things that make you feel lesser, that actually don't make you feel good, and so focus on creating better habits rather than trying to get rid of the negative habits.

We always think about the things that we are losing before we think about the things that we're gaining, and so it takes a mindset shift of actually, let's think about we are gaining before we think about the loss. Your mind will feel so much more at ease about those choices that you make when you're thinking about what you're gaining versus what you're losing, because as soon as you're in a lost mentality, you essentially put yourself in

a scarcity mindset, which creates panic and anxiety. And take you one day at a time. People, there's no rush, We've got a whole life. Doesn't mean that you should slack on this, but don't set yourself goals that feel too far away, like oh, I'm giving up sugar for a year. I literally told myself I'd give out for a week if anything I was hoping to make it to one day and I was going to feel like

I had success. So take it one day at a time, say you know what, yeah, maybe today, maybe three days, maybe seven days, and then eventually you'll probably end up doing it for longer. But as soon as you set a crazy long goal, your body's also going to start panicking and thinking, oh my god, all those situations I'm going to miss out on, all the sweet, delicious things I'm going to miss out on, and naturally you're going

to feel like crab. And so take it one day at a time, one week at a time, and just give yourself some grace. And you know what, once you've done it for a certain amount of time, I decide, you know, I want to include something once a week, a little treat once a week, And why not have that treat once a week. It's better than daily. Having once a week sugary treat is better than what you were doing before. Or decide you want it on celebrations

or on Christmas. Enjoy the celebrations, but just know how to get yourself back on track. I've noticed people say to go cold turkey, because when you have a small taste of it, it can set you off on the wrong path. But honestly, that's not the case for me, and it may not be for you either. I found the one offs are totally fine, and I actually don't even eat as much of it as I normally would or binge on it. I usually take a bite to try and then I'm like, Okay, this is great, but

I don't necessarily need all of it. And so sometimes letting yourself have something once a week stops your mind from feeling like you've taken it away completely, and it just creates normality in your life rather than feeling too restricted. Also, what you will notice is how sweet things actually are once you've gotten rid of it. So it's actually great to do this just as a reset to realize what things actually taste like and what you're actually putting into body.

I feel the same way about salt. I've really reduced my salt intakes, so now everything tastes so salty to me when I eat out when I'm not in control of the amount of salt I'm putting in. I really think it's the more you have, the more you craved.

That's the same with you know, cigarettes, with alcohol, it's like the more you have, the higher your tolerances, which means the more you need to satisfy your cravings for it, And so having these random one offs actually shouldn't throw you off or make you want it the next day and the next day. I think it should just satisfy you for that moment. But if you are someone who's all or nothing Jay, my husband is definitely like that, then you might just have to go cold turkey and

not give yourself some treats. Next up, I recommend really

focusing on portion control. One of my team members actually really wanted to get off chips. She loved a good tortilla chip, and I don't blame her. They're so Moorish and delicious. It was actually one of my big cravings when I was having a lot of sugar. That was my other thing. I really wanted lots of chips. I think it was a salty and carbiness of it that

really attracted me. Anyway, She didn't want to give it up completely because she really loved her chips and wanted to keep them in her life, but she didn't want to finish a whole bag. She would usually sit with a whole bag and by the end of it she'd throw it at me and be like, you shouldn't have let me do that. Why did you let me do that? Take this away from me? So I kept telling her just portion it out, like take the amount that you want in a bowl and cap yourself with that. Don't

go back to the bag. And once you've got it in the bowl and you've calculated the amount of chips that you want, just eat that and then you know what your limits are. It really makes a difference because when you got bag of chips in front of them, you know you're just gonna go act it. And that's the same with chocolate. You made this at My mom is so cute. She has one small piece of dark chocolate every single day after her lunch and that's just

her portion. She doesn't go back for another one. She just knows that that's a sweet tweet that she loves having, and so she's got it controlled in the amount that she wants it and it really satisfies her. So let's

talk about supplements and vitamins when it comes to cravings. So research has shown the low levels of B twelve in your body actually leads to more cravings. B vitamins actually help our body to convert what we eat into the energy that fuels ourselves in our body, and so when the brain doesn't have enough energy, it triggers our cravings and our desire to have sweet foods. So get yourself a bee supplement if you are finding yourself craving

a lot of things. To be honest, most of us are deficient in it, and so I'm sure you could use it in your life, especially South Asians, we have seem to have a genetic disposition to having low B twelve levels. Another supplement people actually don't know about that helps to curb cravings and is not as zepic and does not ruin your body is a supplement called Berberon. It's been around an Ivadic and Chinese medicine for a

really long time. It is plant extracts, but it helps to support your insulin secretion in your body, which helps to control your blood sugar spikes and your blood sugar levels, which in turn helps with cravings. So I really hope that these tips help you in curbing your cravings. If this is one of your goals for this year, then

I really hope this helped. It has helped me so much, So try one of these things or all of them, everything from planning to sleep, to protein to mindset shift, and hopefully between all of these tips, you neither take all of them or just some of them, and it gives you what you need to feel more balanced and

in control. I know we can feel really disheartening when you're trying to stick to something and you keep feeling like you're failing, But just know that if you're trying to make changes, you're already doing something that's amazing for yourself. Life is all about the ebbs and flows. So show yourself some love for even trying loads of love and have a wonderful week. Cry out if you need to, but don't reach for that sweet tree. Not this week anyway,

not after listening to this episode. Have a great week, guys, and sending you so much love.