Sugar cravings can be a formidable barrier for many people striving to lose weight, improve their health, or simply maintain a balanced diet. Dr. Josh Axe, a well-known expert in natural health, offers practical, step-by-step strategies to overcome these cravings naturally. His approach centers on stabilizing blood sugar, improving diet, supplementing wisely, and choosing the right type of exercise. Here’s a summary of his natural method to break free from the grip of sugar.
Step 1: Balance Blood Sugar with the Right Foods
At the core of overcoming sugar cravings is managing blood sugar and insulin levels. Insulin is a hormone produced by the pancreas that helps regulate blood sugar. When blood sugar spikes and crashes, it often triggers intense sugar cravings that derail diet efforts.
To stabilize blood sugar, Dr. Axe recommends incorporating three critical nutrients into every meal:
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Healthy Fats: Include sources like coconut oil, avocados, nuts (especially almonds), seeds such as sprouted chia and flaxseed, and ghee (clarified butter). These fats provide sustained energy and help slow down sugar absorption.
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Protein: Aim for high-quality protein like organic, grass-fed beef, wild chicken or turkey, free-range eggs, and fermented dairy products such as raw cheeses. Protein powders made from grass-fed whey can also be helpful additions, particularly in smoothies.
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Fiber: Fiber slows digestion and prevents blood sugar spikes. Consume plenty of vegetables, berries, nuts, and seeds to boost your fiber intake.
For example, a breakfast smoothie might include whey protein, coconut milk or oil, and sprouted chia or flaxseed meal to combine protein, healthy fats, and fiber — helping keep you full and satisfied longer while reducing sugar cravings.
Step 2: Eliminate Sugar and Grains Gradually
Sugar and refined grains encourage a vicious cycle of cravings. The more sugar you consume, the more your body demands it. Dr. Axe advises slowly weaning off sugars and most grains to avoid sudden withdrawal symptoms.
As an alternative, use natural sweeteners like organic stevia powder or stevia leaf, especially mixed into teas, to help satisfy sweet tooth tendencies without spiking blood sugar.
Cutting out sugar and grain-heavy foods such as pastas, breads, cookies, and starchy carbohydrates is crucial to breaking this cycle.
Step 3: Use Targeted Supplements to Support Blood Sugar Balance
Certain supplements can help regulate blood sugar and reduce cravings:
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Chromium Picolinate: A trace mineral that supports insulin function; taking 200 mcg three times daily can help stabilize blood sugar levels.
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B-Complex Vitamins: Vitamins B6 and B12 in particular assist metabolism and may curb sugar cravings.
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Probiotics: Because yeast and harmful bacteria feed on sugar, probiotics help restore healthy gut flora and reduce sugar-driven yeast growth, diminishing cravings.
Additionally, adding fiber supplements or natural sources like sprouted flax and chia seeds can promote stable blood sugar levels.
Step 4: Choose Exercise That Supports Blood Sugar Stability
Not all exercise affects sugar cravings equally. Dr. Axe highlights that long-distance cardiovascular activities such as marathon running or triathlons may increase sugar cravings due to the extended energy demand.
Instead, he recommends:
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Weight Training: Builds muscle and supports glucose metabolism without triggering sugar cravings.
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Isometric Exercises & Barre Classes: These help stabilize blood sugar.
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Yoga and Pilates: Gentle movement can balance hormones and reduce cravings.
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Burst Training (Interval Cardio): Short, high-intensity training helps maintain blood sugar balance effectively.
By engaging in these types of exercise instead of prolonged cardio sessions, you help your body avoid the sugar highs and lows that trigger cravings.
Final Thoughts
Overcoming sugar cravings naturally requires a holistic approach focused on diet, supplements, and lifestyle changes. By consistently including healthy fats, protein, and fiber in every meal, eliminating sugars and grains gradually, supporting your metabolism with the right supplements, and choosing balancing exercises, you can regain control over your cravings and improve your overall health.
For more comprehensive guidance on managing sugar cravings and related issues like candida overgrowth — a common underlying cause of sugar addiction — exploring resources like Dr. Axe’s website can provide valuable insights.
Breaking free from sugar is challenging, but with these natural strategies, it’s entirely achievable. Your body and mind will thank you for it.
