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Episode 22: Shift Work Increases Sugar & Carb Cravings
Episode 2230th October 2022 • 911 Shift Ready • Andi Clark
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Shift Work Increases Sugar & Carb Cravings

In this episode, Andi explains the top two reasons why sugar and carb cravings are so prominent in the First Responder world.


What You'll Learn:

➡️More willpower will not help you if your sugar and carb cravings are caused by shift work and the operational stress of the job.

➡️The more bad bacteria that you have, the more sugar and carbs you crave.

➡️Keto and intermittent fasting don't fix the problem

➡️And a lot more! 


Are you ready to learn all the tools needed to live a 911 lifestyle that can help you stay strong throughout your entire career? Then Coach Yourself To Be 911 Shift Strong! Sign up for the FREE TRAINING HERE ➡️ https://911lifestyle.com/coachyourselftobe911shiftstrongjoin


If you want to learn more about the 911 Elite Performance Program before joining, Book A Call with Andi here! ➡️https://calendly.com/911lifestyle/25min?month=2022-06


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Transcripts

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I'm Andy Clark, mom and wife of an officer I've been reversing and preventing

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burnout and first responders since 2018.

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Welcome to the 911 Shift Ready podcast where we will dive into sleep, anger,

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energy, hypervigilance, anxiety, and other burnout symptoms in order

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to arm you with the knowledge, understanding, and tools beyond exercise

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and nutrition to be 911 shift ready.

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So you can thrive not only for the remainder of your career but

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also at home in your family life.

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And then bring those tools back to your service.

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So the compound effect can take place and together we can decrease burnout

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in the 911 lifestyle community.

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More willpower is not going to help you if your sugar and carb

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cravings are caused by shift work and operational stress of the job.

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Welcome to episode 22 of the 911 Shift Ready Podcast where we are going

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to talk about shift work and how it increases sugar and carb cravings.

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Halloween is tomorrow and I used to dread this time of year when my sugar

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and carb cravings ruled me because it showed me how little willpower I had.

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It was hard enough eating healthy when the pull to grab a pastry or a chocolate

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bar or takeout food was so strong even when I had a healthy meal right beside me.

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But Halloween, it showed me how little willpower I really had.

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As soon as the box of candy was opened and I ate one, the game was over.

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There was no amount of willpower that would match the need to have another

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candy then another and then another.

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Even candies or chocolate bars that I didn't really care for, I had to have.

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And in our house.

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The Switch Witch actually comes the night after candy collection and

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it switches out the candy for a toy as one of my kids is allergic to

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a lot of the ingredients in candy.

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And if the switch, which happens to hide some of this candy in our house in order

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to come back and get it later because her bag of candy was too heavy to fly

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and deliver all these gifts to kids.

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Then I would find myself finding her hiding spots and grabbing more and more

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candy until my husband would finally take it to work because I couldn't stop.

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Heck, I'm a personal trainer and a nutrition coach for a large

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part of my career, 28 years.

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Eating healthy and exercise, it's always been a huge part of my life.

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I used to feel like I was a fraud with my lack of willpower.

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I was ashamed that I taught nutrition and I could not control

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this need for sugar and carbs.

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The stories that I hear from first responders are similar to mine.

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It was like sugar and carbs called my name.

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And they would say the same, especially in the middle of the day when my

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energy dropped or before I'd go to bed.

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If there was junk food in the house, I had no choice but to eat it.

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I did all the things.

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I prepped the healthy food, brought fruits and vegetables and protein with

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me to work, or I had them all readily available in the fridge where I could

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open the fridge and grabbed them.

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But when the cravings hit, it was like I had these blinders on and I

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didn't even see that healthy food that was literally right in front of me.

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I had to have the sugar of the carbs.

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When my husband buys chips, he puts them on the top of the fridge and

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I could be upstairs working and hear those chips calling my name.

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When I'd come down for lunch, I'd grab them instead of one of the

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healthy meals that I'd prepped and I'd inhale them an entire bag to myself.

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There was the odd occasion where I had more than a bag in one sitting.

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Like a bag.

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I'm talking these big bags of chips.

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I'd have more than one in one sitting.

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Chocolate bars.

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I'd go to the store or buy a multi-pack and I would inhale three bars at

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once and I'm saying inhale because I'm not even sure I chewed them.

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I would remember opening the package and then I'd look down

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and the chocolate bars were gone.

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Often if I was with my husband or with a friend, sometimes if I had a

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chocolate bar, I would have the whole thing gone and they'd have eaten

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maybe one or two squares or bites.

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A box of cookies, bread, pasta, pastries, if they were around, I had to have them.

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No matter how full I was after a meal, I needed to have dessert.

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Sometimes seconds, no matter how, how full I was.

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How gross I was feeling.

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Halloween and Easter, though it really seemed to be the worst.

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I was okay until I had one candy.

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After that, the game was on and no amount of willpower ever won until I

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truly felt sick and I couldn't stop.

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Not all of the responders that I work with crave as bad as I did.

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And I'll explain why some of us craved to that degree and some of us can

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maybe have a little bit of willpower.

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You would think that all you needed is willpower and knowledge of healthy eating

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in order to stop sugar and carb cravings.

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That to stop sugar and carb cravings, you just have to make better choices, right?

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I'm not sure that I would've believed that someone wouldn't have enough

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willpower to avoid sugar and carb cravings and eat healthy until

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I, myself, who studied nutrition.

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Who loves eating huge salads and healthy meals, didn't have enough willpower

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to withstand sugar and carb cravings.

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Even with all of the nutrition tricks that I have up my sleeves,

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I still couldn't stop them.

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Through my 28 year training career and since 2018 working with first

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responders, there have been some clients who have had sugar and carb cravings

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who never learned how to eat healthy.

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And once I taught them, they did make better choices and the cravings went away.

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But those are far and few between.

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Often the issue isn't not knowing how to eat healthy or

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not having enough willpower.

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I was about to ask you guys, how many people do you know that you would

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describe as healthy and are always trying to eat healthy and work out

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regularly and still struggle to say no to carbs and sugar but then I

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remembered that when I was experienced the cravings, I hid them from everyone.

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So you wouldn't even know if somebody else is feeling this way.

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It was embarrassing.

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I taught nutrition.

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Fitness and health was my life.

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Only my husband knew that I couldn't stop once I started

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eating chocolate candy or chips.

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Once I did let it slip with a friend when she pulled out a container of

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chocolate and I kept grabbing more until I saw her eyes bawled out

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because of how many I had eaten.

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But often I could resist enough until I was alone and I'd eat all that

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I brought or I had in the house.

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I know many responders who after dinner or before bed, they rummaged through

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the cupboards for crackers, chips, cookies, candy, anything, carbs or sugar.

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Even after they've had a big meal and they knew that they shouldn't be hangry.

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Or on shift, they're grabbing fast food all of the time because

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that's what's calling their.

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Has there ever been a time where you told yourself that you were not going

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to eat carbs or sugar and as the day went on, no amount of willpower

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was able to stop you from eating it?

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If so, many responders and someone who is a nutrition coach that loves

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to eat healthy, can't gather the willpower to stop eating carbs and

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sugar, then is willpower the solution?

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No.

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It can't be if a responder who is really all about health, if a nutrition

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coach can't gather the willpower to stop the carbon sugar cravings

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then is it willpower that's needed?

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There's actually many different reasons that you could crave carbs and sugar which

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is one reason why it's so tough to get rid of them as it's not this one stop fix.

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There's different reasons that this could happening today.

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In this episode, we're going to dive into two top reasons that a

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responder would crave carbs and sugar.

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The first reason that a responder craves carbs and sugar actually affects almost

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every responder because of how much you tax your stress system on the job.

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Now this may not cause as large of sugar cravings as I've described earlier, you

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may be able to resist sugar and carbs if this is the only reason that you

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are having the sugar and carb cravings.

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And because many of you can actually resist those sugar and carb cravings

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when they appear, you may not realize that a bigger problem is brewing.

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And when you miss the signs, it can spiral into you becoming hangry from blood sugar

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lows, which is not good for you when you are on a call and you need to be calm

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or you're at home with your family and you don't need to be moody or you know

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you want to be calm and happy with them.

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It can also start causing you to wake up in your sleep and also gain weight

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around your middle even if you are at a stage of being able to resist the carb

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and sugar cravings when they pop up.

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So every time that your stress system kicks in, not only are stress

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hormones released but glucose hormone is released as well in order to

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give you energy to fight or to flee.

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And your body has to clean it up over time.

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They clean up this glucose and over for every single stress that's occuring.

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This happens so often that your body starts getting

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depleted in glucose storage.

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Your brain knows as well that sugar and carbs are the fastest fuel source.

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So when you are depleted in those glucose stores, when your body tells you that

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you need more fuel, your brain says, "Hey, go grab more sugar and carbs

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cause they rush into your body fast and we will solve this problem quickly."

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So that's the start of these sugar and carb cravings.

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But here's the kicker.

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That glucose that's being sent out is not often used because the stress that caused

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the stress response may not have required fuel to actually fight or to flee.

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It may not have needed that physical exertion from you.

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And if a call is cleared before you get there, or it requires more talking

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than anything physical on your side.

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If the stress is an admin stress, so it's more of an mental, emotional stress, email

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stressors coming in, financial, personal stressors, relationship stressors then

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you often don't need fuel or the stress as you didn't physically exert yourself.

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The thing is that your body doesn't know that.

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Your body can't tell the difference between a stress that you're

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going to need the glucose for and a stress that you're not.

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So it just keeps sending out glucose for every stress response.

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Even for anxiety and panic attacks.

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Every anxiety and panic attack your body's sending out that

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glucose and then it cleans up the glucose if you didn't need it.

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Over time, your brain wonders why you keep cleaning it up and it decides

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to store some of this glucose in your belly, just in case is a backup.

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So it stores these glucose in belly fat, so it starts creating

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more and more belly flat.

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But it still decides not to use that stored glucose in your belly fat as gut

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saving it for when you really need it.

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And it continues to rely on your body's natural glucose, which is

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becoming tired and losing its ability to last as long to fuel your body.

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So these sugar and carb cravings start increasing more because your natural

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glucose storages keep decreasing more.

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And you really should have enough glucose storage for eight hours of sleep.

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But as that starts to diminish your brain, every time that your brain perceives

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that you are low in glucose, it deems that it's this an emergency state.

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It deems that you are low in fuel and this is an absolute emergency and it

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starts waking you up in your sleep.

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So the glucose you should have for eight hours of sleep only lasts

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you now six hours and you wake up.

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And then it becomes five and then four if we don't stop the problem.

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So we have some guys that we work with that get two hours at a time

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before their body is starting to wake them up because it feels it's having

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this glucose storage and it's an emergency and it needs to wake them up.

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And from what you've learned about sleep deprivation, you now

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understand how much they must be struggling to stay calm, focus, make

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critical decisions day after day.

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If we think of this kind of like a kid who's had too much candy, that sugar

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rushes into them, the glucose and this kid has to get the sugar out of their system

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somehow, so they become hyperactive.

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But once the sugar's out of their body, their body is exhausted and it needs

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more energy for fuel as it just used it.

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So the kid actually wants more sugar.

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This kid starts craving sugar so you can continue giving this child

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sugar, which becomes a vicious cycle.

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Though with a kid, you can stop feeding them the candy and stop feeding them

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that glucose source and give them healthier food options, and then

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eventually they start balancing out.

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They're not as hyperactive and they don't need that sugar again.

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They stopped that sugar rollercoaster.

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But when it's your stress system that's sending out the glucose or that candy

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over and over again, then we need to focus on controlling that switch that

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switches you out of a stress state and back into a resting state when the call

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is cleared and it's safe to do so that you stop sending out glucose as often.

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So you stop technically giving the kid candy, giving your body candy.

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The less that you are in that stress state, the more that you can switch out

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of it, the less time you're in it, the less your body is sending out glucose.

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And if you don't control that switch that turns on and off your stress

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system into your resting system as you need then you are spending more

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and more time in that stress state.

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You're sending out more glucose stores and your body starts storing more

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of that in your belly fat, and it also starts then throwing off your

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glucose hormone more, decreasing your ability to have those good sleeps.

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Waking you up after six hours, five hours, four, so you can't actually even on a

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day off sleep for eight hours straight.

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It's increasing your sleep deprivation, increasing your sugar and carb cravings.

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And from there you're opening yourself up to a slew of health issues.

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Now we dive more into this switch that turns on and off

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your stress resting state.

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We actually give you some strategies for that in episode three, How To

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Stop Snoring On Any Shift Schedule.

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And episode eight, Yelling At Your Kid Does Not Mean Something Is Wrong With You.

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So you can go back to those if you want to dive into that a little bit more.

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But let's say you control the switch that turns on and off

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your stress and resting system.

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Keeping you out of a stress state as often reducing your need for glucose.

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And you start implementing other strategies that I know we teach on

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a 911 Elite Performance Program that support your glucose hormone and we

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get it back to working optimally.

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But let's just say that you still have those sugar and carb cravings.

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You may make the mistake of thinking that you still have struggles with your

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blood sugars even if you don't have the symptoms of overtaxed glucose hormones.

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You aren't waking up mid sleep anymore and you may not be as hangry as often

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but you still crave sugars and carbs.

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They may have never gone away at all.

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You may also be experiencing fatigue, so absolute exhaustion.

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You might be experiencing bumpy white lesions.

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You might get like white on your tongue, that white coating on your

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tongue where you could have redness or pain in your mouth and throat.

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You may get urinary tracted infections, digestive issues, gas

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that can clear a room, bloating, indigestion, upset, stomach, diarrhea,

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constipation, or IBS symptoms.

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You may have skin or nail fungus.

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You may have joint pain along with these sugar cravings.

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So what do you do?

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That's when we start looking at your gut and your bacteria.

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Stress can really affect your gut.

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When you are switching continually into that stress system then your

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digestion shuts off because when you are in that fight, you don't

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need to stop and have a meal.

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So your digestive system slows down.

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And when your digestive system slows down, your stomach acid slowed down.

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Then that starts causing some bacteria from your large intestine

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to start creeping into your small intestine and things take over.

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Let's think of it like there is a war in your gut.

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And so we have two armies that are fighting.

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We have good bacteria on one side and bad bacteria on the other side.

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Now, stomach acid helps keep good bacteria alive.

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They keep the bad bacteria at bay.

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So let's say that maybe that's like a specialized weapon that the bad bacteria

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knows that it needs to stay away from.

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And that specialized weapon makes our good bacteria army stronger.

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When we're stressed and the gut slows down our digestion,

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the stomach acid slows down.

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Those defenses go down and it weakens our good bacteria and the bad bacteria

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start infiltrating the small intestine where these good bacteria were living.

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They feed off the sugar.

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So they start creeping in from the outer forces, from the large

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intestine into your small intestine.

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And the thing is that these bad bacteria, they feed off of sugar.

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The more bad bacteria that you have, the more sugar you crave.

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And as they get stronger and as they start building larger armies and

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multiplying and they start spreading throughout your body, you start craving

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more and more sugar and carbs to start fueling them and feeding them.

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There are tons of different bacteria, so it's really important for you to

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know what weapons and strategies are needed to fight each type of bacteria.

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As they all have different weaknesses that can bring them down.

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So there's different strategies required from each.

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If you use the wrong weapon to fight a bacteria army then

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they will continue to invade.

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And the symptoms of an invasion of bad bacteria is the fatigue, like we said.

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So sugar and carb cravings, also fatigue and absolute exhaustion.

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That white coating on your mouth.

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You may have bumpy lesions, redness, pain in your mouth or throat, urinary tract

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infections, digestive issues, gas that can clear a room, bloating, indigestion,

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upset stomach, diarrhea, constipation, IBS, skin or nail fungus, and joint pain.

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These are all going to increase along with those sugar and carb cravings in order to

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continue growing and feeding this army.

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And that's where we need to do the proper recon.

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It's really important for your success in this fight.

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If you don't do the proper recon then you may be using the wrong weapons, the

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wrong strategy in order to be able to take the bad bacteria down depending

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on which bad bacteria you're fighting.

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So my sugar and carb cravings were so bad because I had both

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of these struggles going on.

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I had my stress system kicking in, throwing everything off and I had tons of

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bad bacteria taking over different kinds.

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So I needed different strategies to fight different ones.

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I made the mistake of first tackling the bacteria.

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I made some headway.

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Somebody had told me all about gut stuff and I went to go and do it.

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But because my stress system was always kicking in, I would make some headway

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with killing some of this bacteria.

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But because my stress system kept kicking in, my stomach acids kept

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slowing down that my good bacteria couldn't fight back as much.

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And eventually the good bacteria would be overtaken by the bad bacteria again.

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So I'd make two steps forward, one back.

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Sometimes two back over time.

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It was frustrating.

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I learned the hard way to gain control over the stress and resting switch first

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and then to tackle my gut bacteria.

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Only then did the sugar and carb cravings disappear.

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Now, there's one mistake that we do see often that does initially curb the

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curb and sugar cravings but over time they do come back with a vengeance, and

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that's keto or intermittent fasting.

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The mistakes that people make is thinking that the great feeling when they start

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keto or intermittent and fasting is the solution that they've hit the jackpot.

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"Oh my God, I feel so much better.

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I'm not craving sugar and carbs.

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The fatigue has gone away.

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I feel amazing."

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And this absolutely does happen because you're not feeding the army anymore.

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But that doesn't mean that the bad bacteria has gone away.

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These bad bacteria are amazing at hibernating when they are low in

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their fuel source, when they're low in sugar and carbs, when

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you're not feeding them that fuel.

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But when you start back up with any carbs or any sugar, that bad

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bacteria wakes up with a vengeance and screams for carbs and sugar.

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So those carb cravings come back even worse.

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The exhaustion hits you hard and fast.

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Gut issues come roaring back.

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Everything comes coming back.

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So sometimes what they'll say is, "Hey, test out keto by going off

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of it again and see how you feel."

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And you do feel like crap but it's not because you fixed a problem.

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It's because these bad bacteria have come out of hibernation is all.

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They haven't gone away.

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Nothing's fixed.

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So keto doesn't fix the problem, it just makes it less noticeable.

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And you go from feeling good to feeling like that rundown responder again once

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you go off keto or that no carb diet.

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So let's recap what we talked about today as far as those sugar and carb cravings.

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So when Halloween is now, if you have been struggling to not dive into the candy,

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if those sugar and carbs are calling your name even outside halloween, you're

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looking through the cupboards at night looking for cookies or candy or carbs or

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needing that fast food even if you brought yourself a healthy meal, there's a reason.

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Two of the main reasons that we do see sugar and carb cravings in responders

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are because those glucose storages get messed up from being sent out with

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every stress response, which starts causing carb and sugar cravings, waking

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mid sleep, and that hangry feeling.

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Now bad bacteria overgrowth from long term stress shutting down your

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digestive system is another reason why you can crave those sugar and carbs.

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The bad bacteria feed off the sugar and carbs, so the more of

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the bad bacteria there are, the more sugar and carbs you crave.

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Now in our 911 Elite Performance Program, one of the modules that we do

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teach breaks down the steps to start controlling the switch, to turn on and

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off your stress and resting system.

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So that's one piece of the puzzle of supporting your stress system and getting

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you from that rundown responder into that resilient tactical athlete status.

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The doors to 911 Elite Performance Program did just close.

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They closed last week I only open them a couple of times a year

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so that I can really focus on coaching those in the program.

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We will open the doors again the end of January, beginning of February in 2023.

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Only those that are on our wait list though will know when the doors open so

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that we don't spam everybody on our email list that isn't ready for our program.

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So if you're not on the wait list, go to 911ShiftReady.com and click on

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the Work with Us page and you'll see our wait list, sign up for it there.

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If you would like to get started now, we do have some

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free trainings on our website.

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Also that's 911ShiftReady.com.

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Download them today and get started and I will see you in the next episode.

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I hope you have found value in today's episode.

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Don't forget to like, and share this episode so it's shown to more first

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responders and subscribe to this podcast so you don't miss future episodes.

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Go to our website, 911ShiftReady.com if you would like to work with us,

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learn more about our 911 Lifestyle Program, gain access to our free

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training, join our mailing list or find our social media channels.

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