First let me start off by saying I don’t make light of addiction. I have been free of chemicals for 26 years, it destroyed my life as a teenager and I had to leave my family to get treatment for that illness. So while things kind of worked out for me in the end I still deal with repercussions of that illness to this day. Let me give you the timeline for this addiction.
- At 18 I was admitted to a treatment facility for 3 months where I underwent extreme psychotherapy
- I then was admitted to a halfway house in Minnesota (where I currently live), I stayed in that facility for 6 months as did most of the residents there.
- I am originally from New Orleans, La. one of the coolest places on the planet. Most of my family still resides there or near there.
- After leaving the facility in Minnesota I decided to acclimate for a bit before heading back home. New Orleans held a lot of temptation then and now so I really wanted to make sure I had it right.
- 26 years later I am still here, I met my wife about 6 months after leaving the halfway house. I often get asked “what makes a person come from a warm weather place that seems as cool as hell to a miserable wasteland (their words not mine, it’s really not so bad and Prince is from here)” my simple retort is often “had to be a woman, right?”
- My children have a great life and our family is well supported by people that care for us but it’s incomplete. It’s a little tough looking your father in the eye as he tears up because he is being robbed of seeing his “grand babies” grow up. That is one small casualty of addiction.
So yeah, I take addiction real serious. As a drug treatment counselor I heard many stories of people who stole their grandmothers microwave to buy crack or compromised their humanity to get a fix. So while sugar is a powerful chemical can we at least set the bar as a SEVERE consequence that possibly compromises who you are as a result. Before anyone suggests obesity, let’s not confuse not knowing WHY with uncontrollable behavior. So let’s start there.
The insulin hypothesis
The insulin hypothesis goes like this, if you can keep insulin suppressed it solves body fat storage because insulin is said to be a “storage hormone”. Let’s be clear about this, body fat can store without the presence of insulin through multiple channels. Insulin is more accurately described as a building hormone. Eat correctly and it builds muscle, eat incorrectly and it BUILDS/stores fat.
It has been proposed that if you can control insulin you can control your health, that is the basis for all low carbohydrate diets. As many of you know that frequent this page/blog I recommend eating carbohydrates with strategies related to the time you workout or even eating in a smaller window in the evening. No matter which macronutrient we are talking about I believe you should have a strategy as it relates to that macronutrient. I also believe that you should have some general idea of your overall intake needs daily and adjust those needs related to your activity level. Let me give you an example of what that might look like, for protein I try to get around 160g a day, each gram of protein equals 4 calories, so I need 640 calories from protein a day (you don’t really need to count calories daily to have a good idea of your protein intake but it might be helpful for a week or so just to check, knowledge is powerful). Through massive trial and error I have found a good balance of about 200g of carbohydrate, up to 300g if my activity is higher, once again, I do this intuitively but as most of you know I am pretty good at this whole nutrition thing. Carbs also equal 4 calories per gram so I need 800 to 1200 calories of carbohydrate to support my daily activity. While yes I realize carbohydrates are a non-essential macronutrient they are very favorable as it relates to metabolism. I know this because I basically cured my hypothyroidism related to chronic dieting once I went down this road of discovery related to my intake needs. Which brings me to fats, through various ways including dexascan and bodpod testing as well as trial and error I know that I need about 3000 calories a day to support my activity levels. Once again I don’t actually count this stuff but I am also not naive as it relates to the caloric values of the foods that I eat and also know what those foods represent in my body. Which is another article for another day and not germain to the discussion of sugar addiction. So fat calories basically equal the rest, if I get 640 calories from protein roughly and 800 calories from carbohydrates that leaves me with 1560 calories coming from fat, fat calories (as most of you know) equal 9 calories per gram, so my fat intake represents more than half of my calories, which is right about 170g a day of fat alone.
For the ladies in the crowd I will use my wife as an example without all of the dirty details. Protein 120g, carbohydrates 150g, total calories for her (she is a crossfitter so quite active) are 2400 a day (she doesn’t count either but eats in an intuitive manner similar to the way that I do). So her fat calories represent also over 50% of her calories at 1320 or roughly 146g from fat. From what I have seen my wife is pretty average but I would like to put out there that everyone’s life journey should be a bit more self discovery. In a lot of ways that is why I made this blog and my accompanying Facebook page, it is my life’s mission to help people navigate these personal struggles.
If you think you don’t need to eat that much to support your activity level you are almost certainly wrong. Even if you are right it is only minor degrees. I am not saying this as someone using two people as an example, I have many case studies that prove this.
So let’s start there as it relates to your sugar intervention. Until you actually KNOW these types of numbers and have worked towards this level of self discovery and you haven’t had to miss carpool to prostitute yourself for a twix bar (you are going to have to imagine this in Jeff Foxworthy voice switching our redneck for sugar addict) “you might not be a sugar addict”. Just so people know I am not stereotyping I pick up carpool for my children and I can say to you “god willing” I haven’t had to miss carpool for a twix.
So why so much fat?
I like fat as a primary fuel because it’s very stable, I have heard it said that over reliance on glucose (carbs) for energy is like burning a fire with kindling and fat is like putting a log on the fire. At rest, for most people, fats are a great source of daily energy levels. Fats also keep insulin blunted and while it seems odd fats can be a good STRATEGY as it relates to your body fat levels. I highlight the word strategy because my way and my wife’s way might not represent the best way for you. That will be part of your self discovery but stick with me and I will give you some clues on how to get there. Don’t be fooled though, the insulin hypothesis goes like this, keep carbs out of your diet and you will be in fat burning mode all of the time. Not only is this wrong it’s borderline irresponsible and has left many people broken with eating disorder type behaviors as a result.
The effects of Carbohydrate on a Ketogenic approach to eating
In an attempt to figure out if they are in ketosis many people pee on their hands each morning to check their ketone levels. I don’t mean to make light of people working towards a better style of eating but there is a crucial aspect they are missing. Carbs are said to be a non-essential macronutrient because your body can exist without them, the body requires glucose (a fuel source readily available through actual food) so much that it actually can turn fats and mainly protein into glucose through a process called gluconeogenesis (I misspell this word non-stop). It’s an inefficient process and can often leave the user with headaches as a result. The brain functions mostly on glucose but I don’t want to get ahead of myself, it can however function on Ketones which is the by-product of fat metabolism. So while yes if you can suffer through the bad workouts and the headaches it is indeed possible to use fats as a primary fuel source but the net result as it relates to body fat mobilization becomes dependent on the amount of fats you eat as a result. The process is relatively inefficient for athletic populations and virtually impossible as a strategy for Crossfitters that want to excel.
It has been well known for a long time that when you eat in a ketogenic way and then cycle your carbs that stimulates metabolism whether it by intraday, bi-daily, weekly or whatever floats your boat. When you eat low carbohydrate and then you have a carbohydrate re-feed (you eat a good amount of carbs) you not only mobilize fat but the net result tends to be more favorable than the “eat less do less” model of eating. This is because a low carbohydrate way of eating suppresses the hormone leptin which is the primary mover as it relates to body fat mobilization. Suppressed leptin levels can lead to hypothyroid like symptoms and is often the result of extreme dieting.
So low carbohydrate dates get to a point of diminishing returns as it relates to body composition. I will say there are always outliers where it can work but those are not the majority of folks that go down the low carb path.
I am going to stop here because this is going long
I am not going to make any promises related to WHEN I will write the second part of this article but you already should have some thoughts flowing through your head related to “sugar addiction”. The next article is going to focus more on strategies related to eating that will allow to better understand your bodies signals. Let me end on this note though, most people who think they are sugar addicted are underfed, plane and simple. Since low carb dieting is not favorable as it relates to metabolism down the line people often need to reduce their fat intake to try and chase their body composition goals which is like driving towards a point that is continuouslyy moving. Those that aren’t underfed are simply relying more on glucose (carbs or sugars) as their primary fuels and this can be handled easily by adjusting their diet patterns. Here is the deal, you miss the sugar because the brain really really likes sugar, if you gave the brain sugar all of the time it would just ask you for more because, well, brains are gonna brain. That’s what they want. If you provide your brain adequate nutrition with strategies related to how the rest of your body manages your fat the equation for optimal health starts to appear.
I am thinking the next article should probably be called “The case for responsible energy management” but let’s be honest, no ones gonna click that. So I’ll probably call it something like “The Sugar Addiction Cure debunked”. I’m tricky like that. Oh yeah, Doctor Oz can suck it. I can’t believe people still think his information is even remotely responsible.