The dopamine hit from sugar can feel like a reward, but the more you chase it, the more your brain demands.

In this eye-opening discussion, hosts Jasmin Dhillon and Amanda Lim explore the complex world of sugar and its impact on our bodies, brains, and daily habits. Drawing from their experience as a metabolic health coach and an integrated health strategist, they unpack why sugar cravings feel almost impossible to resist and what we can do to regain control.

They examine how modern lifestyles, sleep deprivation, and emotional stress combine to fuel sugar cravings, weight gain, and mood swings. They also explain why quitting sugar is so difficult and how all-or-nothing mindsets can undermine even the most committed health efforts.

In this episode, we explore:

• Why sugar cravings are not about willpower, but about habit loops and brain reinforcement

• How evolutionary biology wired us to seek sweet foods for energy and survival

• The difference between addiction and habitual sugar consumption

• How processed foods and modern marketing exploit our biology to keep us hooked

• The impact of sugar on mood, hormones, and overall health

• Strategies for enjoying sugar without being controlled by it, including timing and balance

• How sugar disrupts gut health, feeds harmful bacteria, and contributes to mood swings and anxiety

• The impact of emotional eating and stress-related sugar consumption on overall health

Sugar isn’t inherently evil. It’s the relationship we build with it that shapes our health and wellbeing. Understanding our biology, habits, and environment gives us the knowledge and empowerment to outsmart the system and create sustainable, mindful eating patterns.

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CHAPTERS

05:07 — Sugar “addiction” is a habit loop

09:59 — Can warning labels and nutrition labels really help?

13:03 — Why are we addicted to sugar?

15:45 — Processed foods keep us overeating

18:51 — Cue-reward loops lock in habit

26:30 — “Healthy” foods often hide excess sugar

29:28 — Sugar hides under many label names

30:53 — Calorie counts don’t always change choices

33:15 — Singapore’s Nutri-Grade system and its flaws

47:53 — Use replacements to manage cravings

52:10 — Positive vs Negative reinforcement

54:22 — Exercise uses sugar in muscles and boosts endorphins

01:11:31 — Intermittent fasting can help if timed right

01:15:30 — Tricks: vinegar, meal order, timing

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