17 Must-Read Articles If you wish to Reduce Sugar


Webinar: Back to school with T1D during COVID-19

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This Harvard Professor Explains the Secret to Aging in Reverse | David Sinclair on Health Theory

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Unlocking the Keys to Health and Wellness in MS

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26th Update Remdesivir in CKD | Dr. Pradeep Rangappa

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Ep 20 Osterholm Update COVID-19: Message Chaos

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Taylor Swift Blank Space

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Iron Overload: Cause of Histamine Intolerance? | The Root Cause w/ Morley Robbins Pt. 2

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The good news is that cutting down on sugar may be easier than you think. Get started cutting down on sugar with these tips: Toss the table sugar (white and brown), syrup, honey and molasses. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from. If you own a sugar bowl and a saltshaker, you may be wondering if you should ever fill them again.

The panelists crafting the 2015–2020 Dietary Guidelines for Americans emphasized that we’re consuming much more sugar and salt than is healthy for us and have advised us. 8 Easy Ways to Cut Back on Sugar The average American consumes 23 teaspoons of added sugar daily. The good news: You can satisfy your sweet tooth in a healthy way.

Gradually cut back on the amount of sugar you add to foods like oatmeal, coffee, or smoothies. In consideration of sugar Sugar isn’t a health food, but it’s also not the evil poison that it. If they don’t seem to be helping, or if you don’t need to lose weight, you may be better off simply trying to cut back on the added sugar in your diet. For more ways to cut down on your sugar and salt intake, buy Reducing Sugar and Salt, a Special Health Report from Harvard Medical School. You hear stories of people cutting out sugar (or some other “bad” thing), and their skin glows, their hair is silky, their lips radiant.

This did not happen. In fact, I broke out in chin acne. How to Cut Back on Sugar in Baking. You must proceed carefully when cutting back on sugar in baking, since sugar does more than sweeten foods.

It provides bulk and texture, helps baked goods brown and keeps them fresh longer. Baked goods made with less sugar or with sugar substitutes can be dense and rubbery and may. The sugar addiction is real, and obesity has become an epidemic.

The serious health damage being caused by sugar is preventable. Cutting back on sugar consumption can show immediate, positive effects on overall health and wellness. In a recent study, researchers were able to prove dramatic effects of cutting out sugar that appeared in just 10 days. What happens without it: Your body recognizes that you’ve cut back on the sugar and don’t need as much insulin, says Sukol.

But it doesn’t happen immediately. “If you needed a boatload of insulin yesterday, your body anticipates that it’ll need a boatload today too,” she explains. “It takes a few days for that feedback loop to reset.”. Short Term Side Effects of a Decreased Sugar Diet. Sugar provides 16 percent of the calories of a typical American diet, which corresponds to about 80 grams or 20 teaspoons of sugar based on a 2,000-calorie diet.

Decreasing your sugar intake can help you lose weight, better control your blood sugar levels, whether you.

List of related literature:

Read them now, and tomorrow you can take that first step toward sugar freedom.

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

In addition, some investigators now consider that sugar-containing foods trigger insulin resistance and metabolic changes which then promote overeating and even an amplified risk of diabetes (Basu et al. 2013).

“Oxford Textbook of Global Public Health” by Roger Detels, Martin Gulliford, Quarraisha Abdool Karim, Chorh Chuan Tan
from Oxford Textbook of Global Public Health
by Roger Detels, Martin Gulliford, et. al.
Oxford University Press, 2017

I’d love to see a diet and tactics developed to get off a sugar addiction.

“The Vitamin Cure for Alcoholism: Orthomolecular Treatment of Addictions” by Abram Hoffer, Andrew W. Saul
from The Vitamin Cure for Alcoholism: Orthomolecular Treatment of Addictions
by Abram Hoffer, Andrew W. Saul
Basic Health Publications, Incorporated, 2009

I read a lot of these books when I decided to give up sugar.

“How To Write Non Fiction: Turn Your Knowledge Into Words” by Joanna Penn
from How To Write Non Fiction: Turn Your Knowledge Into Words
by Joanna Penn
Curl Up Press, 2018

So now we need a specific goal, related to the problem area of not checking sugars frequently enough.

“Handbook of Cognitive Behavioral Therapy for Pediatric Medical Conditions” by Robert D. Friedberg, Jennifer K. Paternostro
from Handbook of Cognitive Behavioral Therapy for Pediatric Medical Conditions
by Robert D. Friedberg, Jennifer K. Paternostro
Springer International Publishing, 2019

Dr. Nancy Appleton, author of the classic book Lick the Sugar Habit, recently wrote a list of nearly 150 reasons to avoid sugar, and we’re including just a few

“Loving Yourself to Great Health” by Louise Hay, Ahlea Khadro, Heather Dane
from Loving Yourself to Great Health
by Louise Hay, Ahlea Khadro, Heather Dane
Hay House, 2014

The 2015–2020 Dietary Guidelines for Americans recommends limiting calories from added sugars in the diet, specifically consuming less than 10% of calories per day from added sugars (Dietary Guidelines for Americans, 2018).

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

In 2015 WHO reiterated its recommendation on free sugars, citing links between free sugar intake, obesity, and dental caries.

“The Oxford Handbook of Global Health Politics” by Colin McInnes, Kelley Lee, Jeremy Youde
from The Oxford Handbook of Global Health Politics
by Colin McInnes, Kelley Lee, Jeremy Youde
Oxford University Press, Incorporated, 2020

The reason is that we now consume more fructose than ever before, and even moderate amounts can cause these metabolic changes.13 Despite the correlation between sugar intake and obesity, many argue that sugar per se is not the cause of obesity or other health problems.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Sugar during the fasting window is supposedly a no-no, so over time I trained myself to like unsweetened beverages by slowly weaning myself off of sugar in my drinks in 2015.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • ALOHA!
    Please address the following wrt Iron: Copper balance/imbalance:
    How does Astaxanthin rate as compared to Whole Food Vitamin C as an antioxidant?
    H2O2 in Epsom salts bath?
    H2O2 in homemade toothpaste?
    Does meat cause inflammation?

  • Glyphosate chelates (depletes) Zinc just as much as it depletes Copper in our soil and food supply. Zinc and Copper are antagonistic to one another. When one goes up, the other goes down. And vice versa. Both high Iron and high Vitamin A dysregulates this imbalance even further. So you have to be super careful. It’s not always a Copper deficiency for everyone. That’s why it’s always best to test hair and blood first before you guess and potentially throw things even further out of whack! Thanks for addressing this at 41:25!

  • Me and my friend were in school and in the art room and I was going around the class room and she was singing it and I sang it with her and we had some much fun

  • Hi!
    I just found these bars

    have you ever tried making something like that!?

    Do you have a recipe I can try please!? ����

  • With all the brilliant minds in this country can we not brainstorm ways to safely continue the most crucial business of keeping people employed and children educated?

  • I wish Mike would have touched on the presumed T cell memory immunity being purported via prior coronavirus exposures that is all over the news.

  • Thank you again Mike and Chris and all at CIDRAP. Having listened intently to all your podcasts and the live show (you did great Mike) I would just like to say that personally I am more than happy for you to keep on repeating the same message/s as often as you like, I won’t get bored of hearing them and if it helps others in the process then job done basically keep going CIDRAP and thank you. Bristol UK

  • 33:25 That’s exactly how I feel as an amateur keen observer since late January. I’ve been keeping my own stats, try to see lines, trends, follow the news, keep up to date with medical research (shoutout to the MedCram channel), filter out the crazies and obvious political bias, and I find myself much more confused than I was 8 weeks ago. It feels like we haven’t “cracked the code” yet (and maybe it is impossible to do so, maybe a pandemic doesn’t lend itself to this). “Herd immunity is impossible until we have a vacine” vs “we may be almost there if you count asymptomatic+recovered+children<12", antibodies vs T-cell, "locking down" vs "the virus is going to have its way anyway". "Is the FDA right in halting convalescent plasma?" etc.
    I’m confused.
    Now, I’m a “trespasser too”, but I try to refrain from making bold claims. I advise my near circle to wear masks, stay away from people indoors, crowds etc etc. But at some point we all need to know how to best behave/react. We may not fully understand the mechanics/science, but we have to base our behaviour on *something*. Is it safe for 12 year olds to go to school now (in general? in my country?)? Is it more damaging to them to keep them at home? Who knows at this point? (just an example, not asking directly)
    In short: even if you are approaching this pandemic as rationally as possible, it’s not easy to find voices that can be trusted.

  • Thanks Dr. Osterholm. If only more people would listen to you and other experts.
    There are far too many people with no expertise guiding policy and public perception; far too many people drawing conclusions and making policy based on incomplete data and assumptions that prove to be erroneous.

  • strong.sistas Thank you for this! Your mother was in her 40’s when you were born?? No wonder you’re so intelligent and mature for your age. You were raised by a wise women:)

  • The pronunciation of fuscin is “few-sin”. The “i” softens the “c” to an “sss” sound. Scent is not pronounced “skent” because the “e” softens the “c” to an “sss” sound. One person mispronounces it, then everyone mispronounces it. Morley knows how it is pronounced. I HIGHLY recommend the book The Logic of English.

  • Intermittent fasting, keto or low carb. Exercise while fasted and walk 30 minutes after your main meal.
    60 will be the new 40, at least it works for me.

  • for your next podcast with morley, could you ask him if eating beef spleen once a week is dangerous, considering the very high amount of iron in spleen ( 5x more than liver)

  • Hey guys! If you watched this this morning, we apologize for the ads! It was auto set to “mid roll ads” and since it’s a long video, YT put in like 40+ ads!! Did NOT intend for that, and just fixed it after realizing it (10:30am central time).:)

  • Dr osterholm it was a wonderful treat to see you on RTE in Ireland last week i was sitting down to breakfast and your wonderful knowledge and comforting voice over the airwaves came into my kitchen. As you know we are in lockdown in Kildare and it looks like it will be extended today as the numbers are still high and getting higher. The government is desperate to get the schools open in two weeks. God help us when this happens. I have to thanks you once again for your service throughout this terrible time. You help me to understand the science and facts with regard to covid 19. Regards from Kildare Ireland��

  • Somebody has to say it..! The United States never finished a Proper Shutdown..! Donald Trump and Republican Governors insisted on opening the Economy early..! College Campus Parties, Biker Rallies, and Unthinkable Covid-19 Parties were the result of Trump Tweets and Witch Doctor and ‘My Pillow Guy’ advice to the President..! USA. USA USA..! Best of Luck..!

  • Morley has been fantastic on your channel to really help bring deeper awareness to Iron Overload. While I obviously don’t agree with everything he has to say, I do respect and appreciate him bringing awareness about the importance of donating blood at least once a year (if not more often) depending on your ferritin levels which should always be tested first. Donating blood not only helps ourselves but it can also help save others lives in need! ��

  • Cod Liver Oil is packed with Vitamin D. It’s contradictory for him to say to take lots of Cod Liver Oil but to never supplement Vitamin D. When you supplement Cod Liver Oil not only are you supplementing high levels of Vitamin A but the research also shows you are supplementing high levels of Vitamin D simultaneously. Recipe for disaster! https://youtu.be/AzfU10Pv36c


  • Congrats ladies for donating blood! Proud of you. Not only are you helping yourselves but you’re helping others in need. Win/Win! Did you use this app? I’m so impressed with how good it is. It tracks your donation history, hemoglobin, blood pressure, blood type and also let’s you know when and where you can donate next! https://apps.apple.com/us/app/blood-donor-american-red-cross/id911428916

  • In Belgium the number of tests has been doubled and many younger oligosymptomatic or asymptomatic people are tested. Less than 5 % of those test +. Probably because of a minor infection in the last few months with inactive leftovers of viral RNA being picked up by the very sensitive PCR-test.
    The last week the numbers are decreasing again. The numbers of hospitalisations and deaths stay low.
    In Sweden the numbers didn’t rise at all and they live a near normal life without masks.
    Please explain.

  • Some kind of heard emunity is needed to defeat covid. How strong emunity should a population have to still be able have a working society with only social distancing?

  • Thank you for your compassion. It is good to hear someone with a clinical, scientific expertise also understand the human side of this pandemic.

  • On the surface this song just seems like another pop song to many. But, I can’t help but watch in awe at the pure talent of Taylor Swift. She used her lyrical skills to wittingly take a jab at the misogyny and sexism that was taking place for her during this time. This was a time when she was being bombarded with questions about her love life. A slew of accusations regarding her and “promiscuity” were being aired all over magazine covers and in interviews. She was justifiably upset with the way the media was portraying her, and used this to fuel a satirical song that went over many people’s heads. This song was incredibly successful and 1989 solidified her place as an artist. Taylor Swift is just so amazing.

  • AS U, GET OLDER!!!!!. ITS, ( COMEN, SENCE ), TO TAKE, CARE OF YOURSELF!!!!!. TO LAST, LONGER ��.!!!!!!!!. OR THE ALTERNATIVE IS, EARLY DEATHS ☠️….. DO, YOUR OWN, RESEARCH.?…… ❤️…..( STOP ), THOSE, [ DIRTY, HABITS ] ��.!!!!!!!!…..☠️������☠️…..

  • How can a Harvard Professor believe in Darwinian evolution? And you study genes? Do you not know that humans are humans and they do not evolve into a different creature? Every creature is created exactly as how they are supposed to be. A dog is created as a dog, a turtle a turtle, an oak tree an oak tree, how can you go around and talk about human evolution in a sense that there is a possibility that in million years we might become a different species? Please clarify, thank you.

  • These fools are trying so hard to alter nature. Loool fuck off, is there any living thing on this planet that doesn’t age? Ugh I hate the internet sometimes

  • this tom dude looks tired, to put it politely. and also… i curse like a sailer, well im a truck driver so yeah.. but his cursing is SO UNNECESSARY. It doesn’t go with the set they’re in.

  • Really GREAT video. While I dont quite agree with everything, overall its a fantastic listening experience. One slight suggestion on Morley’s side is Morley, we have to get you a better Microphone! lol. other than that, in terms of content and questions… Awesome. Good Job Ladies.

  • What about Mineral oil contamination in canned cod liver. Is that a concern?
    I opt for frozen herring and mackerel, and eat the liver and eggs from it.

  • Been following you since Rogan show and you make a complicated crisis easy to understand for lay people, thank you from New Zealand ����

  • How will precautions be followed by homeless? What about people who are hungry and their hunger overrides precautions. So sad buth people of US have no clue of how US bombing droning some of the poorest countries and arming dangerous govenments like Israel and Saudi Arabia to further terrorize more people. How is herd immunity working for these victims?

  • There are studies that show a sizeable percentage of the population has long term immunity towards Sars Cov2 from previous exposures to common cold viruses. Is this true?

  • Can you give the names of those two researchers he mentions at 30:00? Guttorich and Hallowell or something like that. I would like to read up on their research.
    Edit: found them at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1475431/#!po=0.625000

  • I went the shops to search for copper supplements after last weeks episode and couldn’t find any so did a food search and settled on cocoa which appears to be a great source of copper. As a bonus it tastes great in morning and evening drinks and my exercise fatigue has gone

  • Thank you so much for this series. I’ve heard/known/felt little pieces of this for awhile now, but wasn’t addressing it in the right wayand copper wasn’t even on my radar until a few weeks ago. This little series has been so informative for me and given me the information I need to dig deeper. I’ve thrown out most of my supplements and have made getting CONSISTENT liver a priority.

  • Isn’t meat high in iron? Curious if he’s concerned about that. Obviously he likes organ meats. Just wonder about other meat since many of us are eating a lot of meat besides organ meats.

  • Why don’t you do a podcast with Michael Mina?? I mean, don’t just quote those you disagree with: talk to them! And who would benefit from the tests that he (MM) recommends? School-aged children! You selected the population engaging in the most risky decisions. Unfair.

  • Dr. Osterholm, do you think a national lockdown is ethical? Lockdowns, as we all know, come with great costs, and coercion must be used to enforce them. Do the ends (less COVID deaths and an economy that can recover quickly) justify the means (the use of government force to keep involuntary participants locked down)? Is it moral to take a utilitarian approach to tackling an infectious disease?

  • Early on there where two ER doctors that held a press conference in which they stated emphatically that Covid-19 wasn’t serious and everyone was overreacting. Their sources…other ER doctors. I pointed out that they were not specialists every chance I got. In fact I always asked if these ER doctors also did brain surgery for fun since they were obviously specialists in all medical fields and disciplines. Confirmation bias yells louder than I could ever hope to so their opinions were taken as gospel for many people.

  • We can’t just get rivetol and metformin from the pharmacy here in South Africa. We have to have a script. I understand completely what u saying. The metformin relieves the and reduces inflammation and swelling and that rivetol is to help the blood from cloting

  • Okso we shut down, as did other countries, and some had horrible peaks. Did the whole flattening the curve. No matter how slow the opening, no matter how careful virus isn’t going away. What if vaccine isn’t widely available for two years? People can’t/won’t isolate for that long. People like to bring up “sacrifices of WW2” but fail to understand the human is a social animal and the social structures were still IN PLACE and people weren’t told to be “deathly afraid of killing killing grandma if you don’t stay in your cave forever and ever”.

  • Dr O thanks again for your wisdom and caring. I set my timer on YouTube so that I won’t miss an episode. There is so much static in the news regarding Covid-19 that it’s a breath of fresh air to listen to someone like you and your caution to question everyone. A truthful person doesn’t have to be flashy or pretend to know what they’re talking about. You just deliver the truth. Keep up the great work. God bless!