Why do we crave sugar?

You know the feeling - the craving - when you need something sweet. I used to have this quite a bit more than recently, and I was talking to Annette about why the difference in recent months. The only big difference is eating a ton more protein and nutrient-dense foods i.e., lentils, quinoa, nuts, seeds - all the boring healthy stuff 🙂 

We crave sugar when our body is craving energy. Don’t feel bad, but do take note and see what you may be doing, eating, not eating enough of - to lead your body to this craving. You may find the fix is easy.

But sugar these days seems to be in almost everything - because it masks low flavor and it makes food addictive.

So the question is - If you could lower your risk of heart disease, sharpen your mind, stabilize your energy, and improve your hormonal and sexual health—by changing one daily habit—would you do it?

Cutting back on added sugars is one of the most powerful and underutilized health upgrades available. The science is undeniable: excess sugar damages nearly every major system in the body.

Here’s what it’s doing—and how to cut it without sacrificing pleasure or convenience.

What Is Sugar Doing to Your Body?

Even modest sugar excess leads to long-term trouble:

• Increases cardiovascular disease risk

  A 15-year study found those consuming 17–21% of daily calories from added sugar had a 38% higher risk of dying from heart disease compared to those consuming less than 8%[^1].

• Promotes insulin resistance and type 2 diabetes

  Sugar-sweetened beverages and high-glycemic diets are directly linked to insulin resistance, even in people of normal weight[^2].

• Impairs memory and accelerates brain aging

  A high-sugar diet is linked with reduced hippocampal function and increased risk of Alzheimer’s disease[^3].

• Triggers chronic inflammation

  Excess sugar elevates inflammatory markers like C-reactive protein (CRP), increasing susceptibility to chronic illness[^4].

• Disrupts gut health and mood regulation

  Sugar alters the microbiome, promoting pathogenic bacteria and mood imbalances[^5].

• Reduces testosterone and impairs hormone balance

  In men, a single glucose load can significantly lower testosterone levels within hours[^6]. For women, diets high in sugar worsen perimenopausal symptoms like hot flashes, fatigue, and mood swings, and may increase insulin resistance that disrupts estrogen balance[^7].

• Decreases sexual satisfaction

  Chronically elevated sugar intake is linked to vascular dysfunction, impaired genital blood flow, and reduced sexual satisfaction in both men and women[^8].  

Objections—and Practical Ways to Move Forward

“I don’t eat sweets every day.”

Added sugars are everywhere: sauces, salad dressings, “healthy” granola bars, yogurts, and flavored waters. Start scanning for hidden sugars like cane juice, syrups, dextrose, and maltodextrin.

“I’m too busy to cook everything from scratch.”

You don’t have to. Instead:

• Choose meal kits or delivery services with low-sugar, high-protein options.

• Keep healthy defaults on hand: fruit, healthy yogurt, nuts, roasted veggies, hummus, or protein-rich soups.

“I still want to enjoy food.”

And you can. Try:

• Sparkling water with citrus instead of soda.

• Berries or some fun fruit for a sweet fix.

• Slow-cooked meals with spices instead of sugary sauces.

Small Shifts, Big Returns

After 2–4 weeks of reducing added sugar, you may notice:

• Sharper focus and steadier mood

• Improved sleep and energy

• Fewer hormonal swings

• Increased libido and deeper intimacy

I know it’s difficult, but reducing sugar isn’t about punishment—it’s about optimizing vitality for the long haul. I have found that a big hearty fiber-full breakfast starts the day right and leads to fewer cravings throughout the day.

I’d love to hear about your health journey. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

Footnotes

[^1]: Yang, Q. et al. (2014). JAMA Intern Med, 174(4), 516–524. doi:10.1001/jamainternmed.2013.13563

[^2]: Imamura, F. et al. (2015). BMJ, 351, h3576. doi:10.1136/bmj.h3576

[^3]: Crane, P. K. et al. (2013). N Engl J Med, 369(6), 540–548. doi:10.1056/NEJMoa1215740

[^4]: Galland, L. (2010). Nutr Clin Pract, 25(6), 634–640. doi:10.1177/0884533610385702

[^5]: Valles-Colomer, M. et al. (2019). Nat Microbiol, 4, 623–632. doi:10.1038/s41564-018-0337-x

[^6]: Tajar, A. et al. (2010). Clin Endocrinol, 73(4), 557–565. doi:10.1111/j.1365-2265.2010.03845.x

[^7]: Woods, N. F. et al. (2014). J Womens Health, 23(9), 753–762. doi:10.1089/jwh.2013.4565

[^8]: Esposito, K. et al. (2005). J Sex Med, 2(4), 546–553. doi:10.1111/j.1743-6109.2005.20568.x