3. Sugar/Carb BIOHACK LET'S GO

BIOHACK 3

I hope you’re starting to sweeten up to the idea of enthusiastically BIOHACK-ing added sugar and less carbs right out of your body — and your life!

You're not just removing something harmful — you’re making space for more energy, better moods, clearer skin, balanced hormones, and long-term vitality.

Ready for a little more inspiration to keep you fired up? Let’s dive in!

How is Sugar Listed, Named and Disguised?

It's confusing when sugar's listed under so many names. Here's a few :( !!

Drinks, sauces, packaged, frozen, and canned foods, confectionary, deserts, as well as bars and breakfast items, contain more sugar than you think.

Label Smarts: Know What You're Really Eating

Did you know? On the Nutrition Panel of packaged foods, ingredients are listed in order by weight — from highest to lowest. So, if sugar or any of its hidden names appears near the top, there’s a good chance that product is loaded with it.

Pro Tip: The easiest way to reduce added sugar is to eat fewer packaged foods altogether.

How to Quickly Count Sugar or Carb Teaspoons

Want to know how much sugar or carbs you’re actually consuming?Here’s a quick trick:

1. Check the Nutrition Panel

2. Look for “Sugars” or “Total Carbohydrates”

3. Divide the grams (g) per serve by 4

Each 4g = 1 teaspoon (That’s roughly 16 calories or 68kJ)

How Much Sugar Is Hiding in Common Foods?

• Muffin (1): 10–15 tsp

• Croissant (1): 11 tsp

• White Bread (2 slices): 7–8 tsp

• Muesli Bar (1): 6+ tsp

• Shortbread Biscuit (1): 4 tsp

• Soft Drink (250mL): 7 tsp

• Bottled Orange Juice (250mL): 5–7 tsp

• Yogurt (1 tub): 4+ tsp

• Ice Cream (⅔ cup): 7–10 tsp

• Honey (1 tsp): 2 tsp sugar

Note: Actual sugar content may vary by brand and product.

How Much Sugar/Carbs Is Too Much?

To maintain a healthy weight and reduce your risk of sugar-related diseases, keep added sugar as low as possible.

Guideline for Packaged Foods:

Choose items with less than 10g (2.5 tsp) of sugar or total carbs per 100g serving.

Daily Sugar Limits

• WOMEN: ~6 tsp (24g)

• MEN: ~9 tsp (36g)

These are general guidelines — your needs may vary depending on your activity level.

Strength Training: Sugar’s Secret Weapon

When you engage in strength training and cardio regularly:

• You burn more sugar for energy

• You reduce the chance of sugar being stored as fat

• You improve insulin sensitivity and blood sugar balance

Muscle is your body's 'sugar sponge' — the more you build and maintain it, the better your body becomes at managing sugar and maintaining a healthy weight.

Is a Tim Tam worth the RISK??

Tim Tam Original: 1 serve

Carbohydrate 11.9g = 3 tsp

Sugars 8.4g = 2 tsp

Ingredients:

Biscuits: Milk Chocolate (38%) Sugar, Milk Solids, Cocoa Butter, Cocoa Mass, Vegetable Oil, Emulsifiers (Soy Lecithin, E476), Flavour, Wheat Flour, Sugar, Vegetable Oil (Emulsifier (Soy Lecithin), Antioxidant (E307b From Soy)), Golden Syrup, Food Colours (Caramel III, Beet Red, Cochineal, Annatto), Wheat Starch, Cocoa Powder, Salt, Baking Powder, Emulsifier (Soy Lecithin), Flavour.

NB: this is a blend of LOW and NO NUTRITION sugar, white flour, fat, and artificial additives that might provide a taste sensation at best, and at worst, lead to an unhealthy spike in blood glucose and an increase in fat and health risks linked to highly processed foods!!!

Consume at your own risk!! just like all the other packaged, highly processed products found in the inner aisles of supermarkets!!

REMEMBER Sugar Contains NO Essential Nutrients

White sugar, its name sakes and derivatives and white flour based foods are high in "empty, useless" (NO nutrition) calories. Eating them reduces the overall nutritional value of your diet, and the more you consume, the more nutrient deficient, food obsessed, hungry and potentially unhealthy and overweight you become. 

Have You Ever Had A CRAVING??

A CRAVING is NOT you having no will power or being weak!!!

A CRAVING is your hardworking, amazing body and brain desperately crying for help, urging you to cut sugar and nourish them with wholesome food so they can think, work, exercise, manage stress, heal, sleep, grow, age well, and remain healthy and happy.

What is often called a SUGAR addiction is your misunderstanding of your body's plea to be properly fed, allowing it to quiet down and focus on keeping you looking and feeling healthy!

The FLIP SIDE of eating too much sugar/carbs includes all the minor and major HEALTH ISSUES detailed in the BIOHACK 2.

BIOHACK 4

What's best...Low Glycemic or High Glycemic?

Making SUCCESS simple...YES and NO BIOHACK Foods