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Dr. Oz
  • 6/13/2024
It's natural to want to eat something sweet but too much sugar is bad for you. Dr. Mark Hyman explains how to curb sugar cravings and reveals what you can eat instead of sugar.

Category

📚
Learning
Transcript
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
05:49 Don't forget to subscribe and turn on notifications. You never miss out on new videos to live the good life

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