managing sugar cravings (without restriction or guilt)
The holidays are here, and if you're feeling anxious about navigating all the treats and sweets, you're not alone. Maybe you're already planning your "I'll start fresh in January" narrative, or you're worried about losing control around holiday desserts.
Here's the truth: you can enjoy the holidays AND feel good in your body. No restriction, no guilt - just practical, science-based tools.
In this guide, I'm breaking down:
WHY we crave sugar (spoiler: it's not a character flaw)
Practical strategies to manage cravings
The art of mindful indulgence
And the most important piece: self-compassion
why we crave sugar
It’s not just about willpower.
First things first: having cravings doesn't mean you're weak. Cravings are biological signals.
When you eat sugar, it activates the same reward pathways in your brain as addictive substances, triggering dopamine release. Your brain remembers "this felt good" and wants to repeat it. But sugar also creates a blood sugar roller coaster - spike, crash, then your body desperately signals "I need MORE sugar!"
You're essentially trying to fix the problem sugar created... with more sugar. This is physiology, not a character flaw.
The Hormonal Connection
With chronic sugar intake, two key hormones get dysregulated:
Leptin resistance: Your "I'm full" hormone stops working. Your brain thinks you're starving even when you're not, so you feel constantly hungry.
Insulin resistance: Your cells ignore insulin's signals, so your pancreas pumps out MORE insulin to compensate. High insulin increases hunger and blocks leptin from reaching your brain.
They feed each other. Add stress (which increases cortisol and drives more cravings), and you can see why this isn't about willpower.
common craving triggers
Cravings don't come out of nowhere. Watch for these triggers:
Physical: Blood sugar crashes, dehydration, poor sleep, nutrient deficiencies, gut dysbiosis
Emotional: Stress, boredom, loneliness, using food as a reward
Environmental: Seeing/smelling treats, social situations, time of day patterns
5 practical strategies to try
1. The HALT Check
Before reaching for sugar, ask:
Hungry? Eat a balanced meal with protein
Angry (or any emotion)? Address that first
Lonely? Connect with someone
Tired? Rest, walk, hydrate
Sugar won't fix any of these. But addressing the real need will.
2. The 10-Minute Rule
When a craving hits, drink a full glass of water and wait 10 minutes. Do something else. Often the craving passes.
3. Crowd Out, Don't Cut Out
Craving something sweet? Eat protein and fat first. THEN see if you still want it. Balanced blood sugar = fewer cravings.
Example: Want ice cream at night? First have herbal tea with coconut milk and collagen. Wait 10 minutes. You'll probably be satisfied with much less.
4. Keep Healthy Options Available
Make the healthy choice easy:
Dark chocolate (85%+) with almond butter
Berries with coconut cream
Low-sugar treats you actually enjoy (it’s important that you really like them!)
5. Address the Root Cause
If cravings are constant and intense, check:
Are you getting enough protein?
How's your sleep quality?
What's your stress level?
Could this be a gut health issue?
Are you being too restrictive?
the art of mindful indulgence
Life is meant to be enjoyed. I'm NOT asking you to skip dessert or avoid your favorite cookies.
There's a huge difference between mindless eating and mindful indulgence:
Mindless: Eating while distracted, don't really taste it, feel guilty after, want more immediately
Mindful: Fully present, savor every bite, satisfied with less, no guilt, can move on easily
Before having a treat, ask:
"Is this really worth it to me?"
"Will I actually enjoy this?"
"How do I want to feel after?"
When you choose to have a treat, make it special: use your favorite plate, sit somewhere pleasant, actually taste it. When treats are special occasions rather than daily habits, they're more satisfying and less problematic.
self-compassion: the most important tool
How you talk to yourself about food matters MORE than what you actually eat.
Let me repeat myself: how you talk to yourself about food is MORE IMPORTANT than the food you are actually consuming.
If we’re stuck in the shame spiral: Eat sugar → feel guilty → stress increases → cortisol rises → crave MORE sugar.
Through the lens of self-compassion: Eat sugar → notice without judgment → return to nourishing choices. No drama, no spiral.
Replace this:
"I'm so bad, I have no self-control"
"I ruined everything"
"I'll start over Monday"
With this:
"I chose to enjoy that, it's okay"
"One treat doesn't undo my progress"
"My next choice is a fresh start"
The research backs this up. Research shows self-compassion reduces binge eating and improves long-term habits. Shame does the opposite.
your holiday permission slip
You are allowed to enjoy your meals.
You are allowed to have dessert.
You are allowed to have seconds.
One day of celebration will not ruin your health. What WILL impact your health is spending the holidays stressed and guilty, not present with loved ones because you're obsessing about food.
Enjoy your food mindfully. Be present. Then just return to your regular nourishing habits the next day. No "detox," no "starting over." Just continue caring for yourself.
What If You Felt AMAZING This Holiday Season?
Imagine going through the entire holiday season with:
Steady energy throughout the day
Mental clarity and focus
No afternoon crashes
No guilt or shame around food
Presence and joy with your loved ones
This is possible. And it doesn't require restriction or deprivation.
It requires understanding your body, using practical tools, and treating yourself with compassion.
looking for more support?
Managing blood sugar and sugar cravings is just one piece of the longevity puzzle.
In my year-long program The Shift, we dive deep into:
Sugar and blood sugar balance
Detoxification
Sleep optimization
Stress management
Movement for longevity
Gut health
And so much more
But it's not just about the information - it's about the support. You get:
New educational modules every two weeks
Live Q&A sessions with me twice a month
A private community of people on the same journey
Recipe banks, meal plans, trackers - all the resources
And a full year to implement these changes at a sustainable pace
This isn't a quick fix or a 30-day challenge. This is about building a foundation for long-term health and vitality.
