Healthy Eating
5 steps to cut down on sugar for better energy, lower inflammation and healthier ageing
Date: 2025-09-24 11:00:23
If you’re often tired, struggling with dips in concentration, mood swings, or just not feeling your best, your sugar intake might be playing a bigger role than you realise.
Cutting down on sugar isn’t just about reducing your risk of diabetes or heart disease later in life. It can transform how you feel today with more energy, sharper focus, lower inflammation, and a body that’s set up to age well.
In this episode, I go deeper than the usual “sugar is bad” conversation. We cover:
00:00 – How much sugar should you eat a day?
01:20 – Are children eating too much sugar?
03:50 – Hidden sugars in healthy diets
04:24 – Top sources of sugar in the UK diet
06:48 – Different names for sugar on labels
08:20 – How sugar became a daily staple
13:15 – Signs of too much sugar in your diet
18:20 – How sugar affects your brain, gut microbes and inflammation
29:42 – Is sugar addictive?
32:50 – Added vs free vs natural sugars
40:00 – Why fruit isn’t the problem
41:00 – The real danger of liquid sugar
44:28 – Diet drinks vs sugary drinks
49:30 – My 5 steps to cut down on sugar
Practical strategies you can use every day:
1. Breakfast swaps – protein, fibre, eggs, beans instead of cereals and juice
2. Rethink your drinks – low sugar and homemade alternatives
3. Beat cravings mindfully – protein first, whole food snacks, mindful treats
4. Curate your food environment – smarter shopping and swaps
5. Eat more protein – build filling meals to reduce sugar cravings
If you’ve ever wanted a clear, no-nonsense guide to lowering sugar for better health, this is it.
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