00:00Today, everyone's talking about sugars, there are different kinds of diets, how much should
00:07you have, what types is bad versus good, so what I like to do is put something comprehensively
00:15together for you today that you're going to really enjoy, and you're going to appreciate
00:22it because when you start eating a sound, healthy diet, you're just going to feel better
00:28up here, no doubt in here, but you're going to see a tremendous change when it comes to
00:34your energy, your sleep, your digestion, and so much more.
00:39But the first thing I want to review with you is that when we talk about sugars, let's
00:45try to keep our sugars within that seven days, no more than 50 grams, maybe 60, maybe 45,
00:54but somewhere around 50 grams, yes, you're going to get sugars, you cannot stay away
00:59from it, it's almost impossible, meaning that it's in your fruits, it's in your vegetables,
01:05it's in many foods that you eat, even though it doesn't say sugar on it.
01:11So when we think of sugars, we're looking at our cookies and our ice cream and our cakes
01:16and our pancakes, our waffles, our sodas, our pastries, that needs to stay out.
01:24So just a quick refresher, when we eat our carbs, it gets broken down to glucose.
01:29Glucose needs insulin, which is secreted from the pancreas to allow glucose to get into
01:34the cells for energy, and any overabundance of glucose that we have tries to get stored
01:42first into the liver and the muscle cells.
01:45And that's glycogen.
01:47But what happens is, when we have glycogen for every gram of sugar or carb that gets
01:55stored as glycogen, there's three to four times the amount of water, and that's our
02:02first sign.
02:04We get thickened, we get bloated, our face swells, our belly swells, and when we are
02:12increasing insulin, our kidneys even store more fluid.
02:17That's just part of physiology.
02:19So what happens is, when we stop eating sugar, our body utilizes glucose, there's not a lot
02:24of sugar now, so what then goes to the glycogen stores, and once those glycogen stores start
02:30to empty, which is a good thing, we start to lose that swelling, that bloating, and
02:37we start to lose lots of weight.
02:39But hold on, it's not fat, that's glycogen, that's excessive water that we're losing.
02:46So we're losing lots of extra body water weight in our face, our body, everywhere else.
02:55That's the first thing that happens.
02:56And as we diminish those carbohydrates, our glycogen stores, particularly in our liver,
03:02are going to diminish.
03:04You're going to feel lots of fatigue, and when your cells cannot get enough glucose,
03:08your body will break down fat for energy instead.
03:11This process produces ketones, and these ketones and ketoacids are alternative fuels for the
03:16body that are made when glucose is in short supply.
03:20They are made in the liver from the breakdown of fats.
03:23Ketones are formed when there is not enough sugar or glucose to supply the body's fuel
03:27needs.
03:28And this is the point where you start becoming more insulin sensitive, less insulin resistant.
03:36Now you're giving your pancreas, as well as your other organs, time to rest.
03:41So by eating a healthy diet, you want to focus on your healthy fibers, because your fibers
03:47slow digestion down from the stomach into the small intestine.
03:52Also, those fibers work as prebiotics, and those prebiotics help feed your probiotics
03:59in your gut, which is going to reduce inflammation and keep you healthy.
04:03And during this state, your body will definitely go into a state of autophagy.
04:07Different people will go into different phases.
04:10It's more prominent when you intermittent fast, but autophagy is all about cleaning
04:15up your cells, allowing them to repair.
04:19As the cellular components are recycled and replaced by healthier ones, this process promotes
04:25cellular rejuvenation and will give you more anti-aging effects, and your body will start
04:31secreting more human growth hormone.
04:35And yes, we think of children, yes, they do need this.
04:37But as adults, we also need it as well.
04:41It does wonderful things for our body.
04:43It allows our muscles to stay stronger.
04:47It prevents the atrophy.
04:48It will help regulate your bodily fluids.
04:51It will help in fat metabolism, as well as your sugars.
04:54It will keep your cardiovascular system healthy, and will also increase your bone density,
05:00so your bones stay strong.
05:02And this will affect your hormonal balance.
05:04There's a lot of hormones from estrogen to progesterone to testosterone.
05:10Our hormones, particularly ghrelin, which is our hunger hormone, starts to diminish.
05:16Our craves are going away.
05:18Our leptin's going up, which is our satiety hormone.
05:21And this will help your mood tremendously.
05:23It will take away stress.
05:25It will give you that tranquility, that feeling of relaxation.
05:30It will give you that punch of energy when you need it, as well as helping your clarity
05:34of thinking and your liver health.
05:37And that's one of the most critical things in our entire body, because our body cannot
05:42function without our liver.
05:44Our liver is involved in so many different metabolic functions.
05:47And when you reduce or eliminate those sugar intake, the liver's workload decreases, allowing
05:52it to focus on other important functions in detoxification and fat metabolism.
05:57This will help reduce fatty liver, because high sugar consumption, particularly in the
06:01form of fructose, contributes to the development of non-alcoholic fatty liver.
06:06And by cutting out sugar, you will be reducing the accumulation of excessive fat in the liver
06:10and improve overall liver health.
06:13And reducing sugar will 100% help your digestion.
06:18So regardless of what type of digestive problems you're having, remember that high sugar intake
06:22disrupts the balance of bacteria in your gut, leading to digestive issues such as gas, bloating,
06:28and diarrhea.
06:29And when you cut out those sugars, you're restoring a healthy gut microbiome, improving
06:34digestion, and reducing digestive discomfort.
06:38And up on the list of cutting out sugars is reducing inflammation.
06:43All diseases, all conditions within our body are linked to inflammation.
06:49Inflammation affects our cardiovascular system, which can lead to plaquing within the arteries,
06:54which can lead to clogged arteries, heart attacks, strokes.
06:58Inflammation is tied to neuropathies.
07:01And if you have neuropathy, it could be coming from many ways.
07:04It could be coming from diabetic neuropathy.
07:08Neuropathies affect the myelin sheath of the nerves.
07:11Those nerves that go into your legs, into your hands.
07:15You could have neuropathy behind the eyes.
07:19Neuropathy affects nerves, and nerves can affect anything within our bodies.
07:24Reducing sugars helps eye health.
07:28Excessive sugars are linked to cataracts, as well as age-related macular degeneration.
07:33Sugars can affect the retina that we call retinal neuropathy, as well as obstructing
07:38arterial supply, blood supply behind the eyes, known as atherosclerosis.
07:44And this will help your heart and blood vessels.
07:47And if you have chronic heart disease, cutting out sugar will definitely be a great asset.
07:53Why?
07:54Because this will cut down cholesterol and triglycerides, will prevent plaquing.
07:58This will allow the intima, the inside, the lumen of those arteries to heal, to stay smoother,
08:05have better function.
08:07This can lower blood pressure as well.
08:11And cutting out those sugars will keep your brain healthier.
08:14Because sugar has been linked to negative effects on brain health, and overconsumption
08:18of sugar will impair cognitive function, increase the risk of neurodegenerative diseases, and
08:24contribute to chronic inflammation in the brain.
08:27And eliminating those sugars for a week will improve mental clarity, focus, as well as
08:32reducing inflammation in the brain.
08:35And this will help your kidneys as well.
08:38Your kidneys is what cleans waste from your blood.
08:41And over time, high blood sugar will cause damage inside the kidneys.
08:45And as a result, they filter out some good things along with waste.
08:49And as more damage happens, the kidneys will have less function and waste buildup.
08:54And reducing those sugars will allow the kidneys to start to repair and heal.
08:59And cutting out those sugars will help your largest organ, our skin.
09:05What it can do for our skin is beyond words.
09:08It will reduce chronic inflammation such as redness, irritation, as well as acne.
09:14This will help improve your acne because high sugar intake will worsen acne by increasing
09:19oil production and inflammation in the skin.
09:22And by eliminating these sugars, you will experience a reduction in acne breakouts and
09:27clearer skin.
09:28And it will also improve many other skin conditions like psoriasis and eczema.
09:33One of the most important things is sleep.
09:37Because high blood sugar will affect a good night's sleep.
09:43So when you cut down your sugars, what it's going to do for your brain and body is amazing.
09:50Your insomnia is going to start getting better.
09:54Because sugar will interfere with the release of certain hormones such as melatonin, which
09:58regulates your sleep-wake cycles.
10:01And by cutting out sugar, you may support the natural production and release of melatonin,
10:07leading to a longer and more restful sleep.
10:09And by avoiding sugar, you're going to reduce inflammation and fluid retention and helping
10:14to relieve sleep apnea.
10:16So it's quite amazing of what sugar can do to our bodies.
10:22And it's also quite amazing that if we omit and take away those sugars just for seven
10:27days, what it can also do for our bodies.
10:32So I invite you to take the challenge, not to put you on a diet, but just feel the difference.
10:40Because if you have chronic problems, you're going to have inflammation.
10:44And it doesn't matter where it's at, if it's your colon, your heart, your blood vessels,
10:49your eyes, your kidneys, it doesn't matter.
10:54Just reduce inflammation in your body and you will see the miracles.
11:00Please share this video with your friends and family.
11:03Please leave your comments below.
11:05And most important, make it a great day.
11:08I'm Dr. Alan Mandel.
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