Sugar and hormones
As much of a biohacker as I was, sugar was my can’t-stay-away-from kryptonite.
I knew it had bad effects on my longevity, on my skin health, on my weight, and on my brain performance. But I didn’t even realize how much it was impacting me until I “fried” myself. While having a life full of intense moments and frequent stress created by the pursuit of more and further in life, sugar definitely didn’t help. My whole system got wired in stress, anxiety, and disconnection.
It was time to clean the house. You know that saying: my body, my temple. Well, how true that is! We live in our bodies constantly. It’s our home. Now and always. We need to take care of it.
The sugar crash
Yes, sugar gives us energy spikes and joy. Momentarily. Here is what happens in the long term:
The long-term influence of sugar extends to a wide array of hormones and neurotransmitters, with some of the most significant being cortisol, dopamine, and serotonin.
Fight-or-flight and sugar
Cortisol, popularly dubbed as the "stress hormone," is a crucial player in the body's complex hormonal ballet. Manufactured within the adrenal glands, cortisol is instrumental in our survival-driven fight-or-flight response. It acts as a key regulator of metabolism, curbs inflammation, and aids in memory formulation, among other roles.
The intricate dance between sugar and cortisol is orchestrated around our body's fundamental need for glucose. When blood sugar levels plummet, a biological SOS signal prompts the release of cortisol. This hormone then embarks on a dual mission: it stimulates the production of glucose while simultaneously encouraging the release of insulin to ensure our brain and body remain fuelled.
However, our modern diets, often rich in sugar, can lead to frequent, excessive release of cortisol. This relentless hormonal demand may lead to adrenal fatigue, a state of exhaustion of the adrenal glands, or to a state of cortisol insensitivity. The subsequent disruption of your body's natural rhythms can manifest as a myriad of symptoms including but not limited to chronic fatigue, irritability, disturbed sleep, and even depression.
Pleasure and sugar
Dopamine, a neurotransmitter closely associated with pleasure and reward, is another critical factor in sugar's intricate hormonal performance. The consumption of sugar prompts the release of dopamine, bathing our brains in a wave of feel-good vibes, and forging a link between sweet treats and emotional satisfaction.
Nevertheless, this pleasurable alliance has a sinister side. Over time, our brain's dopamine system can grow less responsive to sugar's sweet caress. This results in an increased need for sugar to achieve the same level of satisfaction – a pattern strikingly similar to the development of addiction. This can pave the way for overconsumption of sugar, setting the stage for a host of health concerns including obesity, type 2 diabetes, and other metabolic disorders.
That’s not the only thing. Needing higher doses of dopamine or stimulants to release dopamine also leads to filling our lives with other types of dopamine-hits, beyond sugars. This can be other addictions, poor lifestyle choices, and regrettable habits and decisions.
I’m actually reading this book now called Dopamine Nation - Finding Balance in the Age of Indulgence by Anna Lembke. It is quite eye-opening on the myriad dopamine addictions we can have and how they can wreak havoc.
Additionally, oscillations in dopamine levels can cast long shadows over our mood, potentially contributing to anxiety and depression.
Happiness and sugar
Serotonin, another neurotransmitter, wears many hats within our neurological system. Frequently referred to as the "feel-good" hormone, serotonin's roles include mood regulation, contributing to a sense of wellbeing and happiness. Unlike dopamine, whose release is directly triggered by sugar, serotonin's relationship with sugar is a bit more nuanced.
Ingesting carbohydrates, including sugar, can indirectly boost serotonin production in the brain. Insulin, whose release is a direct response to sugar consumption, aids in transporting tryptophan - a precursor to serotonin - across the blood-brain barrier. This process can facilitate a temporary improvement in mood, essentially providing a sugar-coated path to serotonin synthesis.
However, relying on sugar as a serotonin production catalyst is a perilous and unsustainable strategy. Over time, sugar's profound impact on insulin and blood glucose levels can set the stage for a disruptive cycle of mood swings interspersed with intense cravings.
The sugar hype
So why do we even go for it? We probably all know that sugar is bad, even if we don’t know everything about why and how.
I wrote previously about the main reasons why we go for the unhealthy. For emotional coping, I recommend emotional release therapies. For bad habits, I recommend the book Get Off Your Sugar by Daryl Gioffre which talks about having better substitutes, amongst other solutions. And there are many solutions to any cause of hitting the sugar bombs, no matter if they come as pure sugar, fruits, general carbohydrates like an Italian dinner, etc.
But I know, sugar is everywhere now. It’s hard.
In fact, it’s a drug. Treat it like such. A very convenient drug for the capitalist world, where our hyped dopamine would make us purchase more and want everything right away. If you want to read more about the history of sugar as a capitalist force, amongst other drugs, read the book Food of the Gods by Terence McKenna.
The sugar fix
Ultimately, I believe that this is the plan that works:
1. Do an actual sugar detox
Yes, it’s an addiction. And your body needs to re-wire itself. You need to reset your hormone levels. The beginning will be hard. It will hurt. But it’s all for the better.
There is no fancy ultra-secret solution. It’s simply staying away from sugar, caffeine, and toxins for four weeks (as that seems to be the sweet spot to rewire your hormonal system). And stay away from other lifestyle dopamine hits as much as possible. Journal them, understand them, and define a plan to address them. And take deep breaths when stress hits, because we can’t control the things happening around us.
And nourish yourself. Eat wholesome food, take herbal supplements, and make yourself some heart-warming herbal infusions.
Embracing a more bitter taste will help you choose more healthy foods over time. By the way, did you know that your taste buds renew in 1-2 weeks? It’s that simple. Just wait and rewire everything inside you.
Good fats and oils and mitochondrial boosters will help with getting energy too, instead of reaching for the sugar fix. And you will eventually sleep better, which will give you energy as well.
2. Have a maintenance plan
Prevention is key. Get properly nourished so you don’t feel the need for a sugar fix. Have no temptations in your kitchen. Work on your mindset and habits to avoid temptations during social outings, or the wrong reward when you want a treat.
Self-love and focus on long-term benefits will help. After you’ve been through a detox, which is hard, you don’t want to regress and you want to keep that good new state.
Remember that for better health, more awareness, better tools, and psychological and emotional work will take you a long way.
If you need an inception, come over to Barcelona Health Club and enjoy a personalized retreat to kickstart your better-self life.
