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    Eliminating Sugar for Improved Performance

    May 13, 2019

May 13, 2019

Eliminating Sugar for Improved Performance

In the words of Melissa Hartwig, let’s slay the sugar dragon! This week at YAX, we’ve challenged you to do all the things. One of which is to eliminate processed sugar. Why? Not to lose weight or look better by the pool, but to rid the body of inflammation and reset the brain’s relationship to this unhealthy block. Everyone knows that sugar is just not good for you. Not in the simple, processed form. Sugar does not contain vitamins, minerals, phytochemicals or really anything that contribute to health and performance. Sugar just provides empty calories that create a psychological relationship between you and “the dragon”. Overconsumption of sugar can lead to a hormonal and metabolic imbalance, causing inflammation in the body. Sugar also promotes insulin resistance, diabetes, digestive issues, obesity and decreased performance. All of this sugar talk includes artificial sweeteners. So, this week, we encourage you to abstain from all processed sugars in order to stay driven and feeling great during your 7 classes this week.

So, what can you eat? In a nutshell, pasture raised/wild caught/grass fed organic animal proteins like salmon, beef, eggs, chicken and bacon. All the vegetables. LOTS of vegetables. All the fruit. Good quality fats like ghee, coconut oil and avocados. Nuts and seeds like almonds or almond butter, pistachios, sunflowers, walnuts and more. Finally and most importantly, drink LOTS of water.

What is Processed Sugar?
Processed sugars are natural sugars that are modified, combined and processed to make something with regular flavor and texture, such as white sugar.

Sucrose – combines (half) glucose and (half) fructose to become a “complex” sugar. Typically it’s extracted from sugar-beet plans or sugar cane to make your typical table sugar.

Other Types – High fructose corn syrup, agave syrup, molasses etc.

In a nutshell:

  • Made from refined ingredients
  • Chemically processed
  • Artificial substance
  • Read your labels

Alcohol (this includes wine + margaritas)
High fructose corn syrup
Watch your pasta sauce
Granola bars
Flavored Yogurts

What is Natural Sugar?
Natural sugars are sugars that are found, well, naturally. This includes fruits, veggies, and honey.

Glucose – refers to “simple” sugars, found in all foods that have carbohydrates. Glucose can be found in mushrooms, tomatoes, onions, etc. Glucose is vital to life and is in every single living molecule. It is also produced by your body and easily broken down by every cell in your body.

Fructose – another “simple” sugar, it’s also referred to as fruit sugar, because its main source is fruits and honey. Fructose is a bit harder to break down, as only your liver breaks down significant portions of it.

In a nutshell:

  • Real, whole foods found naturally
  • Single ingredient with no added chemicals
  • Can be cut up, ground or put in a jar
  • Read your labels


YES (preferably all organic, locally sourced, grass fed, pasture raised or wild caught)
Animal Protein (beef, chicken, seafood, eggs, etc.)
Lots of Veggies (including potatoes)
Nuts + Seeds
Healthy fats (avocados, coconut oil, ghee)
Plain yogurts
Milk – most likely (read the labels)

Read full challenge details HERE.


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