HP Oct 27 WP

Sugar…. It might just be my favorite LOVE/HATE relationship! As a recovered sugar-fiend, I still experience those days when sugar just feels soooooo goooood. That is until the fallout sets in.

Sugar fallout just might trump caffeine fallout for most people. There are two general reasons why you feel terrible 1-3 hours after eating too much sugar.

  1. Sugar causes your blood sugar to rise quickly. To protect your brain, your pancreas reacts by pumping out a huge serving of insulin with the job of lowering your blood sugar. Insulin does such a good job, that sometimes it causes your blood sugar to drop too low. Anytime your blood sugar drops too low, you get a variety of symptoms that make you feel terrible.
  2. Sugar isn’t necessarily the problem. These days, the real issue is with the quality and processing of the kinds of sugar used in prepared foods. Pure sugar cane that is not overly processed isn’t nearly as damaging as high fructose corn syrup, or even regular corn syrup, for that matter. Many of the negative symptoms from sugar come when your body breaks down these “adulterated” versions of sugar. Simply, it’s the byproducts of sugar that make you feel awful.

Well the good news is that Halloween is upon us! Wink.

After many, many years of avoiding sugar, I’ve come to the realization that it’s really pretty unrealistic to think that I’m going to never eat sugar again. Yes, I keep a very tight watch on how much – and what kind – I eat. I also take very specific actions when I do choose to eat it. Check out this week’s video to learn how I offset the negative effects of eating sugar. Click below to watch!

 This week’s special Blog content

How much sugar is “too much” sugar???? As always, my answer is: “It depends!”

 Your personal physiology has a great deal to do with how you’ll feel after you eat “too much” sugar. It also depends on how much fat and protein you ingest with it. And, as I said before, it depends on the kind of sugar you eat.

As a general rule of thumb, most people will feel negative symptoms if they eat 40% of their body weight in grams of sugar. Say huh? I know; I wasn’t so great at math in high school either.

Cheat sheet for those who aren’t so great at math:

Your body weight in pounds x .40 = TOO MUCH SUGAR

If you weight 150 pounds, this would equal 60 grams of sugar. And it would probably equal you being a bit cranky for a few hours.

Check out this week’s video below for more thoughts on this!


PS! I reserve exclusive content just for the members of my Inner Circle email update list. If you’d like to get more inside tips from me on health, fitness and weight loss that aren’t shared here on the Blog, you can sign up at the top right side of this page! It’s free.

As always, I’d love to hear from you. What’s your personal relationship with sugar? Can you enjoy it without over indulging? Or, are you like I was and completely addicted? Are you a Butterfinger or Snickers fan? Please share your thoughts in the Comments section below!


8 replies
  1. Debbie
    Debbie says:

    Holly, I just wanted to say thank you for this and all of your information on your website. I came across you when I started doing one of your Popsugar 10 minute arm workouts that I found by chance on youtube. You have changed my mindset about weights – I used to hate doing them, but now I look forward to it every morning. I even wake up early to make sure I get them done. Your voice saying, “You’re capable of more than you know” from that video rings through my head a few times each day, especially when I am struggling with binge eating temptations or when I feel that something is “too hard.” It’s amazing how one simple sentence can really inspire someone! I look forward to learning more from you on this site and to try other workout videos that I thought were going to be “too hard” in the past! So glad I am able to express my thanks to you here! Debbie 🙂

    • Holly Perkins
      Holly Perkins says:

      Oh Debbie! What an amazing note here, you just made my whole day. It means so much to me to know that my efforts are helping women. Way to go, your life will continue to get better the more you keep up with the weights! So happy that my efforts are inspiring you! Keep up the AWESOME work. You’re amazing.

  2. Nicky
    Nicky says:

    This was great, and very useful, thank you, Holly. I love this idea of not trying to ban sugar during this time. Just like Christmas, it is a very tricky period in which to go sugar-free. Much more feasible to set limits, so that you don’t feel deprived, yet still have control. I live in Hungary, where Halloween isn’t as popular as in the U.S, but in recent years it has become more and more commonplace to see ‘trick or treaters’ and it’s a matter of time before ny 3 children want to take part. So thanks for these useful tips. I love your workout videos too. Very inspirational. Thank you!

    • Holly Perkins
      Holly Perkins says:

      Halloween is just so good at getting the best of us! Thank you for the feedback! Enjoy your future trick or treating with your 3 children.

      With love,

  3. keren
    keren says:

    This was such a great short video…thanks so much for the great tips on helping out with evening out the candy with protein…that is very wise, and feels good and helpful…
    I wanted to just say, that actually, sugar does have a beneficial effect…..when eaten not around workouts….and that is, is that sugar has an effect on a part of our brain, that releases chemicals that relieves stress and cause us to feel uplifted, and even high…sugar bliss as they say. It is the reason we feel really good as soon as we get something sweet in us….For example when we study for a test and feel anxious, we often will reach out for some something sweet ( we do it instinctively cause our body knows we need some help)…. and feel almost instant relief. Once we do, we can get back into being focused on our studying…. So, sometimes it is beneficial to have sugar, ..for a fast and short resolve to alleviating stress….however, obviously, it is not advisable to do for a long term effect as obviously the insulin/ carb factor is here, to curb the amount of sugar we use for that end. I am not advocating eating sugar, just wanted to say that it does actually have a positive , like salt, short term benefit in the right quantity, at the right time on brain chemicals and making us feel better temporarily- Sugar fix…not solution 🙂

    • Holly Perkins
      Holly Perkins says:

      I totally agree Keren! While sugar does have an impact and create an increases in serotonin, it doesn’t have any nutritional benefit, whereas salt does. Sugar is one of the only foods that we eat that we don’t NEED. I do agree that sugar often gets a bad rap and that it does have benefits, for sure! So great to see your comment here and thrilled to have you in my community. Keep sharing your thoughts! Love it!

  4. Shirley
    Shirley says:

    Hi Holly! My momma raised me on sugar. Being a southern girl, our drink of choice was always sweet tea. I rarely have sweet tea today, but I’m still addicted to sugar. I love sweetened creamer in my coffee every morning. Having sweet treats around the house is just too dangerous for me so I don’t buy it. My favorite candies are Kit Kat bars and M&M’s or anything with chocolate if those are not available. ???? Doughnuts and cake are the evils that call to me from afar. Thanks for the sugar formula and tips for how and when to have sugar. Having allowable guidelines help. Love ya! Always look forward to the next email!!



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