Sugar Science: Your Guide to the Post-Holiday Reset

Did you know your brain is the most energy-demanding organ in the body? 

Because it's so rich in neurons, it requires 50% of all your body's sugar energy for peak performance. Without enough glucose, your brain struggles to produce neurotransmitters — crucial chemical messengers responsible for coordinating all your body's actions. In this way, low glucose levels can contribute to poor attention and cognitive function, particularly for those with diabetes. Too much sugar can be equally problematic.⁴

A UCLA study found links between fructose consumption and cellular aging, while other research shows excessive glucose consumption may impair cognition and memory. For those with diabetes, high blood glucose can disrupt brain connectivity, decrease blood flow, and contribute to vascular dementia.⁴

Sugar also impacts your dopamine levels, affecting everything from movement and motivation to learning, attention, and mood.⁴

The short answer: yes. Research and experts agree that the effects of sugar appear to mirror those of potent drugs like cocaine. Sugar activates the opiate receptors in the brain. These have a big impact on the reward center, prompting the brain to build a habit and increasingly crave sugar. In some cases, these cravings can be so intense they can lead to compulsive behavior, constituting a sugar addiction.⁵

Good Sugars vs. Bad Sugars: What’s the Difference?

Not all sugar is made equal! Natural sugars from whole foods (like fresh fruit and vegetables) are typically packed with healthy vitamins, minerals, antioxidants, and fiber. The fiber also helps the body metabolize the sugar more slowly, providing steady energy without the dramatic peaks and crashes of added sugars.

As you've probably already guessed, the real concern is added sugars. Added sugars don't naturally occur in food. Companies often use them to make foods sweeter, but they offer little to no nutritional value and are linked to various chronic diseases and weight gain. Unfortunately, processed sugars are in almost all our favorite processed foods, including sugary drinks, fruit juices, baked goods, and even condiments like ketchup.

Some natural sweeteners like coconut sugar, honey, maple syrup, and agave nectar do offer additional nutrients, though they should still be consumed mindfully. 

Finding Balance: Your Post-Holiday Reset Strategy

Understanding sugar's effects on your body is one thing — figuring out how to reset habits after sweet-filled holidays is another entirely. While the World Health Organization recommends limiting your intake to 6 teaspoons of sugar daily, the average American consumes around 22 teaspoons of free sugar a day. For more context: the American Heart Association suggests women stay under 25 grams of sugar daily, while men should aim for no more than 38 grams. ^{6, 7}

To help ease back into healthier habits without harsh restrictions, here are 3 practical tips for your post-holiday reset.

#1 Start Fresh Without Shame

Those leftover holiday cookies in the break room? That half-finished box of chocolates on your counter? There's no need to finish them just because they're there. Instead of feeling guilty about holiday indulgence or pressured to eliminate sugar completely, focus on fresh starts. Each meal is a new opportunity to nourish your body — and your taste buds will naturally readjust as you reduce your sugar intake.

#2 Reset Your Environment for Success

Your body may still be craving those holiday sweets, but you can make it easier on yourself by reshaping your environment. Stock your kitchen with protein-rich snacks and fiber-filled foods that stabilize blood sugar. Keep fresh fruit handy for when sugar cravings hit. And remember: eating regular, balanced meals is your best defense against the sugar roller coaster.

#3 Start Small with New Habits 

Rather than swinging to extreme restrictions, focus on building sustainable habits that make you feel good. Maybe it's starting your morning with a protein-rich breakfast instead of a sugary pastry, or taking an afternoon walk when sugar cravings typically hit. Remember: you're not punishing yourself for holiday joy — you're creating daily patterns that help you feel your best.

Use Evie Ring to Jumpstart Healthy Habits!

Your Evie Ring makes it easier to understand how your new habits are positively affecting your health. Notice your sleep quality improving as sugar intake decreases? Seeing your energy levels stabilize with more balanced meals? Every day, you can use your health data to find your personal path back to feeling your best.

Remember: the goal isn't perfection. It's finding a sustainable balance that lets you enjoy life while taking care of your wellbeing

Happy New Year!

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References

1. Survey finds Americans struggle to maintain healthy habits during the holiday season. (n.d.). ScienceDaily. https://www.sciencedaily.com/releases/2023/12/231204135305.htm

2. The sweet danger of sugar. (2022, January 6). Harvard Health. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

3. Gillespie, K. M., Kemps, E., White, M. J., & Bartlett, S. E. (2023). The Impact of Free Sugar on Human Health—A Narrative Review. Nutrients, 15(4). https://doi.org/10.3390/nu15040889

4. Edwards, S. (2016). Sugar and the Brain. Hms.harvard.edu; Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain

5. Schaefer, A., & Yasin, K. (2020, April 29). Is Sugar an Addictive Drug? Healthline. https://www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug#What-is-an-addiction

6. ‌World Health Organization. (2015, March 4). WHO calls on countries to reduce sugars intake among adults and children. Www.who.int; WHO. https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children

7. ‌Be a Sugar Detective. (2024). Yale Health. https://yalehealth.yale.edu/topic/be-sugar-detective