00:00 The thought of giving up sugar is so daunting for so many of you walk us through what the secrets are
00:05 What what is the best way to get a plan to support your cutting the sugar back without the cravings?
00:10 Well, the key is cravings are biological. They're not psychological, right?
00:14 So you have to outsmart your biology by cutting the cravings by eating the right foods
00:17 If you actually understand that this is a physiological addiction just like cocaine or heroin
00:22 It lights up the same area in the brain
00:23 You then can use science and the power of science not willpower to fix it and that's the beauty of this plan
00:28 It'll help you fix your cravings when they're the worst and they'll get rid of them and help you cut down your sugar forever
00:33 Nudge the biology. All right, so Nicole is here her doctor just warned her. She's pre-diabetic
00:37 You want to eliminate sugar, right?
00:40 And I just heard from one of our folks in the audience all the real-life experiences
00:45 It makes a difference if you got sugar back forget about all the papers that say that too
00:49 It makes a real life difference, but get it's hard to do. So we got some concerns here. The first is limiting sugar causes
00:56 Cravings is not a big issue for you. Absolutely. I mean, I love chocolate
01:00 I love things that are sweet, but I find like the biggest pet peeve that I'm having right now
01:04 My biggest problem is satisfying my cravings that I have throughout the day
01:09 And you know keeping myself sane throughout it because I have small children and I don't want to be moody for it
01:15 I'm taking care of them because I'm hungry. You don't be hangry. Hangry is not good. I know they're neat what you learned you
01:21 Come on over. Yeah, so dr
01:22 I'm gonna develop a plan for just those moments in mind
01:25 The first thing you got to do is to stabilize yourself the sugar mood swings have to be stabilized by eating combination foods
01:32 Fundamental principle it's gonna guide a lot of the rest things we talked about today. So please explain
01:36 I think it's not your fault if you're moody and you're irritable and you're cranky
01:39 It's cuz your biology is driving up and down your blood sugar and you're on a roller coaster
01:43 So I want to flatten that out and the best way to do that is combining
01:46 good carbs right
01:48 vegetables fruit things like you see right here peppers strawberries blueberries apples with good fats that's
01:55 Pumpkin seeds and almond butter avocados
01:58 This is full fat yogurt not low-fat yogurt and you put those together
02:01 And what happens is it the fat and the protein keep your blood sugar stable?
02:05 So you're not hungry and your cravings go away. You don't have to worry about your cravings because they go away
02:09 It doesn't have to be just fats, right? You can have proteins here as well
02:12 Yeah, but so either fats or proteins the right kind and this by the way
02:15 This is fat and protein fat and protein fat and protein fat and protein and fat and protein and their places where they overlap
02:20 So give me an example kind of a meal
02:23 Could you make for yourself combining healthy carbs with some sugar in them with healthy fats or proteins?
02:27 okay, I would definitely take the yogurt the almond and
02:31 Probably the apple and put it all together or if I was gonna make it simpler for myself
02:38 I'd say this right, but you've all seen one of this. Oh, my mom would give us right. This is exactly what dr
02:43 I'm just talking. Oh, yeah, so good not
02:45 rocket science here
02:47 What my favorite thing you take a banana and you cut a little bit open and you pour the almond butter in you just eat it
02:51 Like a banana almond sandwich a couple scoops of ice cream. Oh, no
02:54 All right next up to stop telling your morning cravings
03:00 Are we gonna walk you through the times a day because we don't all crave the same time this
03:03 But a lot of us have morning cravings and you think MCT oils
03:07 Yeah, which I want you to explain to everybody could be a big part of the solution
03:10 Absolutely. So if you have carbs in the morning, you're gonna be up and down all day
03:12 But if you have fat in the morning, particularly MCT fat, this is a special type of fat derived from coconut oil
03:18 It's also a little bit of ghee and butter grass-fed butter. It actually goes right to your brain
03:22 It produces something called ketones which Lily shuts off your cravings
03:26 It brightens up your memory in your mind in your mood and it makes you feel good and it helps you lose weight for breakfast
03:31 What do you typically like to have? Okay things that like you said carbs I read something easy
03:36 Oh, my kids love pancakes toast. Yeah, I love waffles
03:40 How do you get away with that? Dr. Hyman? Ah, there's all kind of enjoyment with pancakes. Typically, that's right
03:47 You know enjoyable for most folks and their kids. How do you get around that? How do you hack your pancakes?
03:51 Well, you can and they can taste great and the beautiful part about these pancakes is there's no flour in them
03:57 There's no like there's no actually like weed or flour
04:00 It's made from coconut flour and almond flour
04:03 ricotta cheese and a banana and a little vanilla extract a bunch of eggs for protein and
04:08 The magic MCT oil as your fat instead of butter and you make these pancakes. They look like pancakes
04:13 It tastes in fact, I think they taste better you put little berries on them
04:15 They're so good and they don't cause these spikes in your blood sugar and these swings that create mood problems and cravings
04:21 So that time to give you a pancake hack. I'm gonna give you a morning smoothie hack
04:25 Okay, I want you to taste this. This is a cocoa almond smoothie mark. Oh, yeah, so like
04:31 The thing is if you're in a hurry and you don't like have a lot of time you have the ingredients in your house
04:36 Just throw them quickly in the blender a bunch of chia seeds little almond butter MCT oil again
04:40 No ice to make it cold cocoa powder, which is full of polyphenols antioxidants
04:45 a little unsweetened almond milk and boom you throw in the blender and you've got this amazing breakfast and smoothie with protein and fat and
04:50 All the good carbs and antioxidants polyphenols I could go on and on but it is a awesome breakfast
04:55 Is it chocolatey enough for you? It smells like an almond joy
04:57 I'm enjoy. I'm enjoy. Oh my those are my favorite when I was a kid
05:02 Candy a real a real like an almond joy
05:05 It's got the fullness of it and it's good for you
05:08 Which is why when we're talking about sugars being a culprit or not if you can't get away from the cravings
05:13 You'll never be able to work on that. But if you can deal with it this way, you'll actually create this not the sugar
05:18 That's right. You can love food that loves you back. Let me touch one one other thing. I'll have folks at midday cravings
05:23 I don't know if you're in that category all the time
05:25 So this is a simple idea sugar free midday pick-me-up is a mint tea and it doesn't get any more straightforward
05:31 You can buy these in bags as well, but they're fresh leaves
05:34 Yep, just throw and it's something it stimulates your taste buds in just the right way. She releases the oils
05:39 So there's natural oils in the mint and the oil in the smelly aroma actually goes to your brain works on cutting your cravings and
05:45 Making you feel full and thank you actually give me a little pick-me-up. Thank you for watching
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