The Sugar Dilemma Webinar – Dr. Laura Foster.

– Hi Everybody, Dr Laura Foster here So I’m just pulling up all the participants so just if you wouldn’t mind, just giving me a moment here And if you could do me a giant favor and just let me know that you can see me and hear me And give me a wave, I wanna know who’s gonna be on the webinar tonight, who’s gonna be listening in, maybe where you’re contacting me from ’cause we have a ton of information to go over tonight And I wanna make sure that we are, actually meeting all of your needs, talking but all the things you wanna hear about and I wanna deliver as much as possible All right, so, hey Mary, that’s so awesome Okay, awesome so I can just see that the last few people, are sort of filtering in So I want you to know, hi JP I want you to know that at any time you can ask me questions and I will do my very, very best to be able to answer them And if I don’t get to them, I will get back to them and I will make sure that I address these in other things that we’re doing So tonight is a big one This is the sugar dilemma and the sugar dilemma has really come to fruition because I’d been leading sugar detoxes, for the last few years I’ve been a chiropractor for the last 23 years And this was initially a program that I actually just brought to my practice members I thought if I could do a sugar detox that would allow practice members to start to connect in to the idea of, cultivating a low sugar (mumbles) lifestyle that would make an amazing difference, in their overall level of health and wellbeing And as a result of that being so successful, I started bringing it to the public So tonight we aren’t doing the detox but tonight I wanna share with you all the information The most current information and really a much more of the reality of what’s going on with sugar Because the biggest thing I realized, is that most people don’t think that they actually consume this much sugar And I’m gonna tell you why it’s not necessarily your fault but I’m gonna trigger you into how we can turn this around So before we get going on this too far, let me just say hi everybody, that my name is Dr Laura Foster, if you’re just joining in now And there’s a few things that, always happen when we do a Webinar It’s either on my end, it’s either in the Internet world or it’s on your end And what I wanna say is if I cut out, if you’re having problems hearing me, if you can’t see me, and for some reason it’s just not working for you You know, what? Don’t stress, don’t worry about it, just hop off you can always try hopping back in with the same link seeing if anything’s changed or, just get off the whole thing And then tomorrow what you can do, is you can go ahead open up your email inbox in the morning and you will see the entire play, okay? So the replay will be in your inbox in the morning so don’t stress about it If for some reason you lose contact with me, I’ll do my best to hop right back on, okay? But I’ve done everything in my power to minimize that My teenagers have been warned to not be using too much bandwidth tonight All right, so we’re gonna go ahead and get started If you could see, I know you can kind of see what’s back there but if you could see what’s in here, you would see that I have a fair bit of information to go over tonight Tonight we’re gonna talk about a lot of things but primarily we’re gonna be talking about the reality of sugar in our lives We’re gonna have a bit of a deep dive in to what sugars really doing for us We’re gonna have a reality check and maybe the way I would say, we’re gonna have a reality check, is we’re gonna become very comfortable or maybe uncomfortable with the truth, about the role that sugar is actually playing in our lives I’m gonna give you some stats, I don’t like to deep dive into stats but they tell us a little bit about what’s going on and more importantly I wanna increase your awareness to the idea of hidden sugar So this is an industry secret, not so secret to me It’s not gonna be a secret to you but there are a number of reasons, why food manufacturers are very invested, in trying to make sure that, we put as much sugar into products It definitely is payback to them on their bottom line but it comes at a cost to us So we’re gonna increase our awareness We’re gonna get clear on how much is too much so that we know what we’re aiming for And more importantly, we’re gonna know how to accurately count, the amount of sugar grams that we’re having in our diet, in a way that’s not paralyzing for us, okay? This is important I’m not gonna leave you without at least sharing, some of my quick start strategies Things that I have learned, have made a big difference for people where to start, what to focus on,

when you’re cleaning up your diet and cultivating a low sugar lifestyle And I’m also gonna tell you about how you can smash sugar cravings Because I’m telling you sugar withdrawal is real So that’s what we’re doing Finally at the end of the webinar tonight, I’m gonna talk next steps for you I have a couple offers I’m opening up the registration for my upcoming, six week, 40 day online sugar detox that starts on October 24th I wanna tell you about that I also have a free supported sugar challenge that’s coming up and I’m gonna give you access and information to that, okay? So I’m gonna end off the evening with that So if you’re ready I would say, make sure you have some water I’m gonna take a little drink, maybe a pen and paper ’cause we’re gonna go ahead and talk about sugar All right, so are these lights bugging you right here? I will do my best I know it’s not the best room for me to do it Okay, first thing So here’s the reality This is from a Maclean’s Article and these reflect 2011 stats So the average Canadian, so I’m telling you about Canadians because I know a lot of times we think, Americans have a different diet than us but the average Canadian adult is consuming, 27 teaspoons of sugar per day, 27 Now it’s important for the know that that is three times the level that would be recommended to you, recommended to you in my detox but also recommended to you for normal physiology So we’re getting 110 grams That’s the average Canadian adult So here’s the thing, an average teenage boy, 42, and just really listen to this for a second The average Canadian boy, is consuming 42 teaspoons of sugar a day That is 171 grams of sugar That is a massive, massive amount that is five times the allowable and recommended amount, for normal physiology and health and healing Now more important than that, I think is to recognize that actually the danger, is in the nine to 13 year olds Nine to 13 year old Canadian children, right now are consuming on average, 38 teaspoons of sugar per day So if you and I are consuming 27 grams of sugar a day or the average adult, the ones that are most at risk are children And to say that a nine, I understand whenever I think of teenage boys and so on I know I have a 16 and 17 year old teenage boys and I recognize that I don’t get to control, everything that goes in their mouth, in their pockets, on their plate in front of them I’m not always the one that’s buying or giving them the food anymore unfortunately But here’s the thing We do completely feed our children who are nine to 13 years old So when I see that there’s 38 teaspoons of sugar, in their diet in a day which is five times the allowable amount I know that we need to make some changes And I don’t say that to shame anyone, I really don’t I know that you’re not sitting there, feeding them cookies and candies and so on or at least not as a primary food source It comes back to that hidden sugar So today, that’s what we’re gonna talk about We’re gonna talk about the hidden sugar So let me just tell you, if you thought that the trend was changing, it’s not changing I’m gonna show you something and it’s pretty easy to see But this is the trend This is the trend for sugar consumption over the years And I bet you would probably know that already because when I do sugar education for anybody, the first thing everybody says is there sugar in everything Almost like a default Like there is sugar in everything and what am I supposed to do about it? Well, there’s lots you can do about it but 85% of all sugar calories that go in most people’s mouths, are in the form of beverages So even, just even if at the end of this evening, you were able to start to decipher the beverages, the drinks that you, the way you hydrate yourself and you got that down into a really healthy level, it would make a significant difference for you And if we were more aware about, the choices that we make even for our children, in that nine to 13 year old bracket and even the ones of course that are younger than that that of course too, is going to decrease the sugar load considerably It’s the milk, it’s a pop It’s actually the things like Gatorade, vitamin water, smoothies that are well intentioned but full of maybe all the wrong things, fruit juices, unsweetened or sweeten, shock stocked full of sugar Let’s just say that So the biggest danger, is probably things like Starbucks drinks and you know Tim Hortons drinks and all of those things that have like, 80, 90, 100 grams of sugar It is shocking and it’s completely paralyzing That is the number one place where we’re getting our sugar The number two place

and I will tell you why it’s important is fruit So yes, I know there are lots of positives to fruit Of course there’s minerals and there’s vitamins and there’s fiber in fruit but also recognize that if we are not aware and not conscious to how much fruit that we’re consuming and I’m gonna educate you a little bit about, the specialness really of fruit, then it can become a big problem So number one, it’s coming in the form of our drinks Number two, the sugar consumption we’re consuming, is coming in the form of actually our fruit, halo Audrey, that’s my sister Number three, sauces, condiments, salad dressings That’s where it’s hidden Those are the things that we need to be looking at, especially things like ketchup and so on The number four, source breads, pastas, cakes, grains It’s, all that stuff, not cakes, pasta, all of that Everything to do with crackers, breads, pizza dough, those kinds of things So you can look at a package and it may actually show that it doesn’t have, sugar in the ingredients but the thing about a lot of those bread and grain products products, is they turn into sugar like that in the human body So they may be full of sugar but it just may be that they break down, into sugar really rapidly And number five, the fifth place, the lowest of all this list of where we actually are getting our sugar, is in the places we think we’re getting our sugar Which is in the cakes in the confectioneries and so on So is it important? Do we watch our sugar intake? Here’s the difference When we eat cakes and when we drink pop and when we have cookies, we know we’re having sugar Don’t we? We’re really, really aware but what we aren’t realizing, is that when we have apple juice or when we’re having a glass of milk or when we’re having three pieces or four pieces or five pieces of fruit or we’re making a really rich, fruit smoothie in the morning That that might be the place that’s actually, overloading our actual sugar grams and we’ll talk about it What’s the difference between natural and unnatural sugar and cane sugar and all those kinds of things? So that’s the awareness piece around this And more importantly and I really want you to know this, is what is the cost of all this? What is the cost of having so much sugar in our diet? Now I’m gonna provide as much of a foundational understanding today, than I probably ever done a webinar before and I think it’s important So this is the part where I want you to be a little bit patient with me because I think it’s important to understand, maybe the foundational side The physiologic side of actually what sugar is doing for us So a lot of us can say, I understand that sugar is creating diabetes and that sugar leads to obesity and sugar does not help with mental wellbeing and all those kinds of things But do we really understand why sugar is doing that? Because if we understood why sugar is doing that, we would have a greater connection to why it’s so important to reduce sugar in our diet So this is the part where I want you to understand and if you just need to sit back and chill out and listen to me by all means, please do So let’s talk about what happens when we ingest sugar When we ingest sugar, there’s multiple things that happen all the time and it also depends on what kind of sugar we’re consuming But let’s just say we’re consuming regular old sugar, glucose, sucrose, those kinds of things that you do on any given day To our body when we consume sugar in our small intestine, enzymes break down the sugar and it breaks down into glucose Glucose being that primary form of sugar that passes into the bloodstream out of our small intestine Once sugar is in our bloodstream, of course the pancreas notices that and in the beta cells of the pancreas, will secrete insulin Insulin releases from the pancreas and it allows our body to uptake sugar, out of our bloodstream to give to the cells We require that in order for our body to be able to utilize that form of energy We require insulin to be there So once we do that, then that sugar or that energy is available for the cells Now if we have too much sugar or we have too many sugar stores or whatnot what happens is it immediately get stored as fat That’s what happens So that’s your stored form of energy and the problem that happens over time is, is if we keep consuming too much sugar, over and over and over again, is we start to not only reduce our amount of insulin but we also become resistant to the insulin Meaning that even if the insulin’s there, it’s not doing its job and that’s what diabetes is Type two diabetes is when we start to become, resistant to the insulin and that’s a problem Of course, we all know that diabetes is a huge issue One in three people in Canada are either diabetic

or tipping the scales at being pre-diabetic It is a gigantic issue There are 10 million Canadians right now that are walking about, walking around either in a diagnosed diabetic state, a undiagnosed diabetic state or a pre-diabetic state That is huge So not only is it important to recognize that type two diabetes is completely preventable It is incredibly manageable and it’s actually reversible and the information that I’m teaching you tonight and probably more importantly if you’re diabetic, the information I teach you in my 40 day online detox, is the kind of thing that can change everything for you So I want you to just be really conscious and aware of that So that’s what happens when you consume sugar in the body So when we consume sugar, there’s a whole nother cascade of thing that’s happening at the level of the brain So when we have sugar in our body and it goes into the bloodstream and all those things that we just talked about just happens The brain automatically senses it and in response to that sugar what happens is it starts to release two key chemicals Dopamine and serotonin and both of those chemicals, will boost your mood So when you have sugar, you get a burst of happy You think you just like sugar but what’s happening is, the level of the brain in the reward center of the brain, we’re actually lighting up, right? Very, very similar to how a drug addict, will light up in response to things like cocaine The exact same part of the brain lights up, in response to sugar And this is where that addictive quality comes from sugar, the serotonin and the dopamine gets released You get a burst of feel good and what happens is that’s the reward Now, when sugar starts to decrease, like any addiction the craving starts to build and you are now jonesing to have another hit of serotonin and dopamine as a result of having sugar That is why people find that, they jonesing for sugar they want sugar So we see that a lot in children, don’t we? We are like my goodness, my kid seems addicted to sugar It feels different in adult It’s the exact same thing Sugar is eight times more addictive than cocaine And I’m sure most of you don’t know what cocaine addiction feels like, hopefully but the point being, is that hard wiring in the brain is no joke That is an actual feedback loop that your body is working with and working for at all costs So you think you like sugar but the reality is you like sugar, your body is actually addicted to it And the more that you eat your tolerance increases, the more you need to eat to get that shot of serotonin and dopamine So really a big part of what I’m gonna be talking about tonight, is recognizing how addictive sugar really is and this sugar addiction that we’re talking about, especially vulnerable for children Now the other part of it is that our brains, actually use sugar on some level as a form of energy Then people will say that to me all the time, well, don’t I need sugar for my brain? Yeah, adequate levels of sugar for your brain, are exactly what your brain needs But none of us, many of us, most of us are not actually We’re having too much sugar So then the minute you have too much sugar and continued to have much too much sugar in your body, now these levels of glucose, actually become toxic to the brain It increases our susceptibility in our incidence of depression and anxiety This is where you see the connection to issues with attention and focus problems People who have had concussions and post concussive syndrome, sugar can be one of the most toxic things to their brain health So if you have had a concussion, if you’re susceptible depression, if you have depression, if you struggle with anxiety or you or your children, have problems with attention or focus, this is the thing you need to focus on Because this kind of the large amounts of sugar that we’re having in society right now, is the thing that’s becoming toxic for the brain And this is the very reason, why we’re now starting to call Alzheimer’s and dementia type three diabetes, not me, we in research So it’s something you’re gonna hear about more and more and I think the good thing is that it’s very doable It’s actually very doable with the right information and strategy and sometimes support depending on who you are to be able to scale back that amount of sugar that you’re having in your diet and your lifestyle Both for you and for your children and start to take your brain out of that risk and start to create a platform that your body can function properly So that you’re not the one in three that is paving it’s way towards diabetes, all right? So that’s something to be aware of Obviously this is a big reason

These are the reasons why so many people are actually, becoming more interested in what is the issue around sugar Is they’re starting to be aware of how much sugar is in everything So I also wanna talk about, the very special case of fructose Now, fructose is a very cheap sugar It is made actually, it is a primary form of sugar that you find in high fructose corn syrup That is the cheap sugar So high fructose corn syrup is something that is a special kind of sweetening and we’re finding it in everything So 25 years ago, the amount of high fructose corn syrup in our diet, was not nearly as much as it is now The second most common place where you’re gonna get, fructose is in the form of fruit I wanna tell you what’s about fructose This will help you understand why, it’s important to be at least aware of how much fruit that you’re in-taking in a day, a week, a month, a year but also being really savvy about, the kind of sugar that you put in your body So you know how we talked about how when you take in sugar I was just talking about glucose, sucrose, galactose, the other forms of sugar, is when you intake that kind of course, it breaks down and the enzymes, in the small intestine allow it to pass into the bloodstream at that level That isn’t what happens with fructose Fructose is different It is metabolized in the liver and that’s really important Because when it’s metabolized in the liver, it behaves differently And we use our liver for so many primary sources It makes the proper amounts of cholesterol It helps us detoxify things There’s a number of hormones that are made in the liver and when we have too much fructose in our diet which is happening all the time because of the levels of high fructose corn syrup, in food production then we are increasing our incidents of non alcoholic fatty liver disease I have children in my practice who are showing up with non-alcoholic fatty liver disease And of course what happens is when we have too much of it that sugar is turning into fat and it’s actually impairing and forming around the liver and that’s where the non-alcoholic fatty liver disease, is coming into play This is also a lot of the reasons why, we’re seeing increased levels of obesity Now, sugar in general, when we have too much of it, immediately gets stored as fat in general but fructose in particular get stored around the liver and that’s how it’s impairing liver function Really important to note and an important distinction Now there’s two other things that happen that compounds this problem Is there are two master hormones in the body that have to do with appetite control and one of them is leptin and the other is ghrelin Now, fructose has a very special relationship that isn’t helping you out Number one, leptin is made in fat cells and leptin is the thing that tells our brain to stop eating So normally when we eat too much of something or we eat too much sugar in general, then our fat cells produce leptin Leptin goes to the brain and says, hey, you know what? Stop eating But what happens with fructose is that doesn’t happen so our brain does not get that message that we should stop eating That’s the first problem The second problem is that the ghrelin which is the hormone primarily made in the stomach, is the one that stimulates our appetite And instead of it suppressing it what happens is, fructose increases the stimulation of ghrelin which means it stimulates our appetite So two problems It’s important to know this because, this is one of the reasons why we’re seeing more issues with sugar than ever before Is because the actual amounts of fruit that we’re consuming in our diet, has been increasing exponentially, decade after decade after decade If you’re like me, you lived through a low fat craze For years and years and years, we were always told that the sinisterness of fat and what I’m gonna tell you today, then it’s not fat that’s making us fat, it’s sugar And it’s not primarily fat that’s causing us to have heart disease and cardiovascular disease and stroke and so on, it is sugar Sugar has many negative effects in the body, in addition to what we talked about It is incredibly inflammatory and inflammation is everything, when it comes to body health and physiology This is the thing that we’re seeing when it comes to, those levels of heart disease and cardiovascular disease Now it also creates oxidative stress, in the form of premature aging and we see joint pain That is one of the things I notice the most, when people finish the sugar detox, is they always talk about how little joint pain they have So I know that we’re getting kind of needy right now, when it comes to what are the effects of sugar in the body? But I think it’s important to back up and have a great sense of awareness before we go forward

So before we go anywhere I wanna say that sugar is contributing to the high incidence of cancer Sugar is the primary fuel source for all cancer cells If they believe that you might have cancer or they wanna check to see if they have cancer, they take a sugar molecule rather, they will tag it, they will inject it into your body and then they will use diagnostic imaging to see where those sugar molecules go because those sugar molecules will go, straight directly to the cancer cells And because they’ve been tagged and you can see them on diagnostic imaging, we’re able to see where there’s cancer formation and cancer cells I think that’s probably, one of the most important things to recognize In order to starve cancer cells, you adopt a low sugar lifestyle Sugar also suppresses the immunity It affects a lot of our primary immune cells and it’s an effect that lasts for hours and hours So if anything as you finish this webinar tonight, you’ll so really be reevaluating your relationship to juice to name one of the things Juice is the one thing that we do to be good parents to give our kids Whether it’s sweetened or unsweetened, it’s full of natural sugar It’s full of primarily fructose which is having the effect that we already talked about Sugar is also a big disruptor of normal digestive processes and entirely infects your hormones So, okay, that is not all that sugar does but these are the main things that I wanna mention because as you start to curate a low sugar lifestyle and as you start to understand, the role that sugar is having in your diet, you will start to notice that you feel and function differently than you do And I want you to have that great understanding of why it is that sugar is actually, derailing us the way it is, okay? All right so let me get into what you need to know What are you targeting for? How are we gonna go ahead and do this? So here is what you need to know So I want you to take out your pen and write this down The target for an adult, is that you wanna have 40 grams of sugar or less per day A teenager you wanna have 30 grams of sugar or less per day And that child, you wanna have 20 grams of sugar or less a day which by the way sounds crazy but it’s completely doable and I’ll show you what that means And for this you want to count, all grams of sugar in everything, including your fruit But the only thing that I say, you don’t need to focus a lot on is the, some of the sugar that’s naturally occurring in vegetables Now I wanna also tell you that there are two particular, vegetables that we have way too much, in abundance in our diet whether we’re aware of it or not And one is potatoes and the other is corn and they’re very high in sugar So those two vegetables, it’s great to be aware of And what I would say to you is, can you create a lifestyle where we’re not, eating white potatoes and corn so much because actually I don’t know if you know this But corn products are all through our diet, whether you realize it or not because high fructose corn syrup, is made from corn and it is also broken down into a number of things So if you eat any processed food whatsoever which hopefully we’re gonna start to do a lot less of, than you’re already consuming way too much corn So that’s what you want 40 for adults, 30 for teenagers, 20 grams for children You can account sugar grams in everything, except for that that’s naturally, occurring in your vegetables, okay? Ixnay white potatoes and corn as much as possible So I wanna give you a little bit of reality So we’re talking about, kids and teenagers are getting 42 teaspoons of sugar a day I still can’t, that just freaks me out Children 38 grams We’re at 27 grams as adults Where’s this all coming from? The 110 grams of sugar The 170 grams So if the average teenager boy, is having a 171 grams of sugar a day and they’re supposed to be at 30, where is this all coming from? Well, we already talked about this The number one place is beverages So let me just show you a few things Now we all know that a Coca-Cola has a lot of sugar It’s sort of a no brainer When I talk about this, you’re gonna say, yeah like, I know there’s tons of sugar in here Here’s the thing So there’s 33 grams of sugar in this can of Coca-Cola Now are you also aware that there’s 33 grams of sugar in the SanPellegrino? So this is a SanPellegrino that has, I’m showing my 49 year old eyes as I tried to read this 16% orange juice and 3% blood orange juice Of course, no preservatives added This is a sparkling water with a little bit of fruit juice This is 33 grams This is 33 grams, okay? That’s important to know But did you also know that this is 33 grams but this vitamin water is 32 grams?

So this is where we get into trouble because when we’re savvy and we’re thinking, we wanna make a better choice for ourselves, we may not choose this because we’re already super aware of how much sugar’s in this But are we super aware of how much sugar is in this? This is nearly your entire daily intake This is the entire daily intake for a teenager So here’s the issue, okay? So there’s that one There’s that one and there’s that one Now I know there’s lots of Americans on me on here today So this is Tim Hortons So this is a really common thing and no I did not have a Tim Hortons, only ’cause I don’t like it But this is representing a double double coffee So if you don’t know what that is, a double double in Canada is considered, double cream, double double sugar Now that’s such a smart name, why? Because we fail to really take into our awareness that as this cup gets taller, it’s not two sugars and two cream, it’s two sugars in to cream in the small one But as you start to get bigger in here, it starts to actually become a lot more of that There is a ton of sugar in this There is not only sugar in the sugar, there’s sugar in the cream, right? Lots of sugar and the cream And as such this is 26 grams of sugar So this is a lot of sugar in a day And the issue is that you would be completely really, not unaware but you wouldn’t really be aware of how much is actually going on when we have that So that’s an important one And the last one I’m gonna show you, in the beverage department is this This tiny teeny little sip of 200 MLs is a junior juice It is an organic unsweetened apple juice And what I dislike about it, I get it, it says no sugar added Everything about this screams healthy and we give this to our children because we believe it’s healthy So I get that I’m not shaming anyone on this I’m trying to point out the fact that this is actually 19 grams of sugar 19 grams of natural sugar that has no difference in the way that it acts in the body It is still gonna stimulate the liver The fructose is still gonna be broken down there It’s gonna affect your leptin, it’s gonna increase your ghrelin hormone It’s going to affect your brain and your body and your intention and your focus and it really isn’t gonna add a lot Here’s the thing about sugar Sugar is and empty calorie It doesn’t have any vitamins It doesn’t have any nutrients It doesn’t add anything Yeah, it’s a form of energy But so many of us are sugar burners, we burn sugar for everything and it’s so toxic to our physiology What I would prefer to see is that we shift that, if we start to decrease our reliance on so much sugar, you will become fat adapted Especially when I gave you some of my recommendations today and further on in my detox, is fat adaptation is a superior way, for your body to function And when you are fat adapted, you notice the difference So here’s a really good one If if you did anything for your children, it’s just thinking about swapping that out So I have lots of good recommendations about other things but I’m gonna tell you, so many of us are dehydrated So if all we did is start to drink water that would be the great thing So that’s the reality around beverages I definitely encourage you to take a look at the nutrition fact sheets and pamphlets that they have at Starbucks and Tim Hortons and other places where they have fancy drinks easily The Coffee Flappers whatever are 60, 70, 80, 90 grams of sugar It’s massive So that’s a really important thing so that’s what you wanna do and that I think is where our teenagers are getting at it The other place that I want you to become a sleuth today, is that you wanna start looking and we’re gonna go over a nutrition fact label But you wanna look at your salad dressings and you wanna look at your condiments in general There is so much sugar in there and by the way, why is there so much sugar in there? There’s so much sugar in there because, if we keep adding sugar in there, it does increase flavor and texture but it also creates that level of addiction and food manufacturers have a term for that It’s called the bliss point It’s the minimum amount of sugar, they need to add to a product so that you are addicted to it and when you’re addicted to it at the level of the brain, you’re gonna keep coming back for it And by the way, you can unwire your addiction to it And it takes about seven days or so, totally doable So the place that you wanna do, is you wanna open up your fridge and you wanna look down both sides of the doors or whatever kind of fridge that you have It’s the ketchup, it’s the barbecue sauce, it’s the condiments, all of those kinds of things, okay? We also wanna be aware of our fruit Now, fruit is not categorically bad I know I talked about fructose and,

mainly I was talking about high fructose corn syrup But it is important to be aware of how much fruit When kids are sugar addicted which most kids are, given that the average kid, is having 38 teaspoons of sugar a day Then we know that they are also, gonna be wanting more and more fruit It adds to that So here is the thing to be aware of I just wanna give you a couple of examples of different fruits There is low sugar fruit and there’s high sugar fruit So the low sugar fruits to be aware of, are things like raspberries A cup of raspberries is four grams of sugar And just so you’re aware of four grams is one teaspoon so if 40 grams a day for an adult, is what you’re shooting for, four grams from raspberries is not a big deal Having said that, a couple of blackberries or a cup of strawberries is seven grams of sugar Also totally fine Now as you start to get into some of the other ones, you’ll start to see the numbers go up Blueberries a cup is 15 grams, a banana 17 grams and also be super aware of dried fruit So dates and dried fruit, are something you’ll see in your trail mix They’re also what we use for a lot of, sort of health oriented desserts and people will put them in their smoothies but recognize that even a cup of dates, is a 93 grams of sugar So there’s a big difference between grapes and plums and things like, melons rather And also versus having some of the smaller ones like, the blueberries which is on its way down to, blackberries, strawberries and raspberries That’s what I was trying to say So it’s not that you’re not gonna eat fruit, not at all I have no audio, although it says it’s on Oh, Tara, I’m story I’m just seeing this It says it has no everybody else can you hear me? Is that true? Can you just make sure that I’m aware of that and Tara I would say, hold on here, let me just check You can hear Mike (mumbles) Okay so everybody else can hear me, thank you This is the thing about it So Tara, I’m not really sure what’s going on there Maybe try clicking out and coming back in or restarting your computer but I guarantee when you get your replay tomorrow, you’ll be able to hear the audio, okay? So I just saw that on the corner of my eye So that’s all I wanna say about fruit I have a huge fruit journal in my detox and you can google it All this information is not a problem to find but just be aware that there’s a big difference because if you’re starting your day with a fruit smoothie and you’re putting all sorts of milk and yogurt and maybe you’re putting in some fruit and all these different things, you may end up with a fruit smoothie that’s really a sugar bomb So it’s important to be aware and especially when you blend things, you also reduce the fiber content down to the point where, now it’s really gonna spike your blood sugar and it’s that spiking of the blood sugar that’s also really toxic for the body, okay? So that’s the sugar issue Now I just wanna give you, a little bit of a reality check, when it comes to breakfastses And for some people you might have heard this before So I’m gonna tell you about my typical, breakfast when I was growing up and I want you to know, mom, if you’re on here that I don’t blame you (laughs) Okay I’m just kidding But this was actually a very typical thing that we had at our house There were no fruit loops at our house for breakfast We had things like shreddies ’cause shreddies would kinda be, considered to be one of the whole grain forms of cereal in the morning Okay, so here we go One cup of orange juice, unsweetened orange juice, one and a half cups of shreddies, a cup of milk and a medium banana So having a cup of orange juice and then you’re just having a cup and half a shreddies with milk and then you’re having a banana on top That would be considered on many levels to be quite a healthy breakfast Now the issue with that is that’s actually 65 grams of sugar This is equivalent to 16 and a quarter teaspoons of sugar Having said that, I would say that a lot of people these days now, also eat things like six ounces of yogurt, whether it’s low fat or not, half a cup of blueberries ’cause blueberries have lots of heart healthy, attributes to them Half a banana, lots of potassium in there Half a cup of granola and 12 ounce coffee with milk That comes out at 48 grams of sugar So remember that when we are targeting, for 40 grams in an entire day, starting our day off with 65 grams, from the cereal, milk and banana or having almost like a parfait where you’re having yogurt with some fruit and some granola We are already spiking your blood sugar to high levels Now, keep in mind if you were to have two poached eggs with half an avocado full of all sorts of great healthy fat,

half a beefsteak tomato, two slices of bacon and I recommend that you source your bacon well, you get no nitrate or low nitrate and again 12 ounces of coffee with a bit of milk That comes out at under six grams of sugar So that’s equivalent to one and a half teaspoons Starting your day off with bacon and eggs and avocado and tomato with a cup of coffee if you so choose, is going to get you far There’s healthy fat, there is protein in there, there is carbohydrate This is the kind of breakfast that’s actually gonna stretch you out and it’s gonna stabilize your blood sugar And then I think it’s an important consideration because in our hype to make everything low fat, we increase the sugar, not you and I but that’s what happen in food manufacturing and as a result we start off our day, trying to make healthy choices for breakfast and we don’t realize how much it’s destabilizing us So just having a new awareness, a new way of looking at the way that we’re fueling ourselves is really an important part to being able to curate some changes So I would definitely recommend that you start looking at what you’re eating for breakfast And what I’ve found is, is if you start off a breakfast with low sugar, whole food low sugar, you definitely start off your day the way you want to and you will feel like you’re satisfied and full and your brain will feel fantastic and you’ll have the energy that you’re looking for, okay? So that’s the important part in that Now I want you to know if you know what your target is and we’re at 8:41 so I’m gonna try and end this for you soon If you know what amount you’re supposed to have, I think it’s really important to also know how to accurately read a label Now, every single, where is it now? No I don’t see it here So I’ll just explain it to you Every single product that you buy in North America, is gonna have a nutrition fact label, and I know you can’t see that because there’s a glare But I know you probably recognize this There’s two things that are on every single label in Canada There’s an ingredient list The first ingredient that you see, will be the one that’s in the highest amount, all right? And the second thing you’ll see is a nutrition fact label The two things I always want you to focus on, when you look at a nutrition facts label, is the amount of sugar grams and the serving size So the sugar grams are gonna be listed, further down the nutrition facts label It will be under the amount of carbohydrates I don’t count carbohydrates, I count sugar grams So the reason why you also wanna be aware of the serving size is, the amounts of sugar that they have listed here, is in that amount of serving size and food manufacturers are really good at this because if they have a higher sugar product, what they’ll do is they’ll decrease the serving size so that for the person who just glances and goes, oh, this only has three grams of sugar which by the way this has more than three grams of sugar But if it says three grams of sugar and then you look up in the serving size, was I don’t know, a quarter of a cup and you had a cup of it, you would need two times that sugar amount by four So recognizing that this is an important thing to get right because if you are not, calculating your sugar grams properly, obviously you’re not gonna have a very good awareness The other thing I’m gonna say is, just to keep in mind so you have a good sense of awareness that four grams is one teaspoon of sugar So when you’re counting, when you’re looking for 40 grams in a day, you’re counting it again in everything you eat, including fruit but not so much focusing on, some of the sugar that’s naturally occurring in your vegetables Not a big deal, okay? You want to stick to whole foods Now you won’t find a nutrition fact label on whole foods They don’t need one because that’s their ingredient So whether you’re talking about lettuce or you’re talking about anything from a sweet potato to whatever, a carrot, all of those things of course, are the kinds of food that your body, it’s really meant to work on So what I don’t want you to do, is start to think about how can you make substitutions that are not actually food So even though for the purposes of tracking your sugar grams, you look into nutrition fact label I also always want you to check the ingredients because if there is a whole pile of things in there that you can’t pronounce, that’s a good sign, and that probably isn’t the kind of food that you wanna put in your body What you don’t wanna do, is trade one problem for something else The body works on whole food, it’s one that knows what to do with And when we start giving it a kind of food that isn’t actually real synthesized in a lab, somehow genetically modified, altered with preservatives and food dyes and colorings We are no longer staying in the realm of food

We are out now creating a chemical experiment, inside of our bodies So what I would say to you is, it’s just as important to make a low sugar lifestyle as it is to make a clean eating lifestyle, okay? I know that’s not always easy We’ll talk a little bit more about that as we go So you wanna stick to whole foods, you wanna keep your sugar grams down and you wanna also make sure that you are not using artificial sugars So here is the deal about sugars so we have natural sugars These are the things that you are finding, when you talk about honey and you’ll see it in maple sugar and it’s in dates and those kinds of things Those are important considerations They’re not better for you in terms of, they are still going to connect you to that sugar addiction They are still going to increase your blood sugar They are still gonna trigger constant insulin release and storage in your fat cells and they can have the potentially toxic effect on the brain, if we’re having too much of it So natural sugar or sugar sugar or table sugar, those two things are doing the same thing Now, I guess if you’re having sugar, in other words it’s not a no sugar lifestyle, I’m asking you to create It’s a low sugar lifestyle So if you are having sugar, yes, go towards natural sugar That’s an important part of it but just recognize they’re not freebies They have a consequence on the body and it’s important to keep them in check, okay? So I hope that creates some clarity around it The other thing I wanna say is please never ever and if you are, please stop putting artificial sugars in your body There’s a million of them but obviously aspartame, sucralose all of those kinds of artificial sugars, they aren’t food, they are chemicals And your body doesn’t know what to do with them and the breakdown products in on average are toxic for you There are no safe levels These are not things that your body, knows what to do with it and they’re disrupting your hormones They’re overloading your kidneys and your and your liver and the breakdown products are absolutely toxic and they are addictive So the sooner you can start to reduce them out and get them out of your diet and believe me they are messing with your hunger levels So there is something that’s actually, making you hungrier with time So I want you to nix artificial sugars Now, there is one that I’m gonna talk about, everyone always brings it up, it’s stevia Now, stevia is not an artificial sugar It’s actually an earth You can get it in two forms, powdered and liquid Super sweet, 200 times sweeter than regular table sugar so some people don’t like it because there’s a little bit of a unique taste to it but it’s an option for you I don’t use it a lot And here’s the thing As you start to decrease the amount of sugar in your diet, you will start to become very attuned to it And that’s the wonderful thing, about detoxing sugar out of your lifestyle, is the things that you thought tasted great before When you unhinge that addiction and you drop it down, you’ll have sugar and you’ll be like, whoa, what the that is like the, sweetest thing I’ve ever had And that’s because your tolerance will have decreased down and it’s all wonderful thing because all of a sudden that super sweet stuff that you once thought tasted really good, no longer is great for you So Paula, you asked me about sugar alcohols like xylitol I’m not a big fan of them personally, the research is sort of mixed on them So for some people they’re major digestion disruptors I don’t think that their net positive for you, maybe not as bad as aspartame and so on but I don’t I would encourage you also to decrease that Not great for a lot of people So I hope that answers your question Yeah, and so I try and give you as many options as you go through the detox to be able to swap things out But recognize you’re not gonna have to make, those swaps for long because you’re not gonna want the sugar like you did before Okay, so that’s the deal with whole foods, artificial sugars and so on All right, I’m on page 13 I actually have notes This is like unprecedented for me Okay so I wanna give you a quick start strategies You have the awareness, you understand how to track sugar grams, you know the effect that it’s having in the body You know some of the places that are most dangerous, the beverages, the condiments, the sauces, the breads, the things that break down into sugar like that, all those grains, there’s two aspects to quick start strategies and I almost think mindset is as important as actually, action oriented strategies I think really being strong on your why, why you’re doing something?

Why it’s important to you? What you’re wanting to achieve from it? Is really important because motivation, is a depletable resource, right? You can find yourself really wanting to do something but then when the cravings start to increase because you were withdrawing from the sugar initially, you’re gonna have a really hard time resisting So that’s where a lot of times support and accountability is really important but just being really clear on what’s important for you So the mindset’s really important and that comes from this It comes from learning things, attending webinars and reading and just keeping on increasing your level of knowledge, reading your labels, just increasing your awareness, becoming really conscious to how much sugar you’re actually taking in I think that’s a really big part of any strategy, when it comes to being able to curate a low sugar lifestyle for yourself So increasing your consciousness, increasing your awareness, keep reading your labels, understanding the effect that sugar is having in your body and being truthful with yourself I have to tell you that mindset work, is one of the things I think is most beneficial, when you’re taking on this line’s lifestyle And that’s because we can for one, we have a tendency to be hard on ourselves When we are decreasing sugar out of our lifestyle We’re typically creating a new relationship with food and beverages for that matter And these are habits that we’ve ingrained, maybe even for decades And when we take on a new lifestyle, sometimes we can be tricky on ourselves We can be downright hard We can be mean to ourselves So the idea of the whole thing, is really not to create a level of perfection It’s just to create improvement Wherever you are right now, if you decreased your level of sugar by 20%, do you know how further ahead, you would be than you are right now? And that’s where it starts Now I think that it’s really important to be truthful with yourself in things like, knowing your own tendencies Now I know my tendencies and I will flat out tell you I do I live a low sugar lifestyle but I’ve also been doing it for years and I’m telling you I didn’t always live, the lifestyle that I do right now And as I learn more I temper my lifestyle to meet that, according to research and according to the things that work for me and whatever And I know things like for me toast I think toast is like nectar of the gods, I think it absolutely tastes absolutely delicious I love it beyond belief and I know that about myself To me, bread toast, it’s like a gateway drug And I know that even though, the bread that I might bring into this house on occasion, has no sugar actually listed on the nutrition facts label I also know that breads turns into sugar quickly It might have high fiber in it, that’s great but it still turns into sugar and I know that if I allow bread to come into the house, for me I’m not talking about you but for me, I just start jonesing for it It’s like it swings open the gate of sugar addiction So I just know myself and I just don’t do that And so I’m asking you, what do you know about yourself? There are things that you already know, are sticky points for you Or the places that you go when you wanna have sugar Now, that’s what I would say, be truthful with yourself and what you know I personally recommend this If you were truly wanting to decrease the amount of sugar that you have in your life, then you need to decrease the amount of sugar that’s living in your life And that means that you may need to take a Rubbermaid to the kitchen and start walking around your kitchen and putting things that are high susceptibility ’cause I’m telling you when that willpower depletes and maybe at the beginning when your withdrawal symptoms, are starting to increase, you are gonna know exactly what covered what part and whereabouts any of those sugar sources are So you know, at the very least, you can take it slightly out of sight, even if it’s not out of the mind And I think that’s an important part Setting yourself up with a high degree of probability of success right from the beginning And if you messed up, you messed up, no big deal You make a different choice and you go forward at the next opportunity, the next meal, the next time you make a food choice or a beverage choice It doesn’t have to be next week, next month, next season It can be the next opportunity So it’s really about learning how to turn yourself around in a short period of time So to unwire your sugar addiction, that chemical hardwire addiction that has to do with the, reaction in the reward center of the brain with serotonin and dopamine, you can unwire that,

we know we can And how that works is by decreasing the sugar in your diet I know it sounds so easy, right? But now that you start to curate some changes and I’ll give you some recommendations, once you start doing that, you are already unwiring that Now that comes possibly with a whole host of sugar withdrawal symptoms, depending on how much sugar you’ve already been consuming So I’m gonna give you ways to decrease your cravings and all of it comes down to stabilizing your blood sugar It’s really important to stabilize your blood sugar, really at all times It’s what makes us happy and when our sugars, are going like this and like this and like this and like this in our diet, it’s what makes us hungry It’s up their insulin secreted, it drops down then we’re craving and it’s backup You know that we’ve all had it So what you wanna do is you wanna create this and the two things that you can put, in your diet and lifestyle that help you that, are protein and fat Now I’m not talking about having fat like, the kind of fat that you get in the French fry truck I’m talking about healthy fats So let me tell you examples of healthy fat because this is probably the biggest thing that happens in the detox, is that we have to rewire brain-wise (mumbles) our connection with what fat means And where you remember that our body requires healthy fat, not unhealthy fat, healthy fat and that it’s actually supportive stabilizing and healthy for the brain and the body and the hormones and digestion and you name it to have healthy levels of fat in your diet Healthy levels of fat look like coconut oil, avocados, avocado oil, pumpkin seed oil, extra virgin olive oil, raw nuts and seeds, even grass-fed butter has lots of healthy fat in it Ghee which is clarified butter You see it in a lot of Indian cooking I use it a lot, it’s delicious Unsweetened seed and nut butter So I’m not talking about peanut butter specifically ’cause peanuts are not really a nut, it’s not that it’s not really nut, it’s not a nut But using any form of cashew, pumpkin seed, almonds, you name it, hemp, sunflower seeds, all of those are great forms of protein and of course or sorry of fat, they’re also great forms of, there is protein in there as well But all of those kinds of things are the kind of fats that you want to have in your diet You’ll find them really supportive fat It’s tasty, it’s very satisfying and so having adequate amounts of it in your diet, really help with withdrawal symptoms but they also help you become fat adapted because as you decrease the amount of sugar in your diet, down to healthy levels, then your body is gonna start to use fat as one of your forms of energy and your body is going to feel fantastic when you do that Now the healthy protein that you’re looking for, is any form of healthy lean kinds of cuts and well sourced cuts of protein, animal sources of course Whether it’s red meat or chicken, wild fish, no problem Healthy deli meat and I don’t mean just regular deli meat but organic or low nitrate, no nitrate, grilled or roasted meats, anything like that Also you can use, I use non dairy yogurts, look for the ones that aren’t sweetened or very low sweet, hard boiled eggs or a big one Jerk but not the kind of jerky you get the gas station the healthy jerky and even goat or sheep cheese Now, if you use dairy products, I’m not a big proponent but if you do then of course you can use, a little bit of cheese or you can use a little bit of dairy and so on and just like all things, all you need to do is track your sugar grams, for things that might have sugar in it But a lot of this healthy fat and healthy protein, has very little to no sugar in it And these are the things that are gonna help stabilize, your blood sugar and this is what’s gonna feel good for you And it’s also gonna make you not be hungry which is really an important part of it You of course are gonna massively increase your level of whole foods and that’s where all of your vegetables come into play You wanna eat the colors of the rainbow and you wanna think about minimizing so many potatoes and so much corn of course, okay? So those are two things that really help decrease, sugar withdrawal and decrease your cravings If you’re really having a hard time with it Also, keep in mind it’s super important to make sure you’re getting enough hydration So two to three liters of water a day is really important If you disliked water, it’s probably because you’re to attune to sugar, right? And water just tastes gross to you And as you start to decrease the sugar and your withdrawal start to decrease, you’ll find you actually have a craving for water It may help to start infusing them with some frozen berries

or some maybe some cucumber slices or mint things like that, lemon juice that always helps Of course, you can also have things like tea lattes, black tea, herbal tea, coffee There actually is no sugar in any of those They have caffeine, they’re not as hydrating but just recognize that you can still, have them in a low sugar lifestyle You wanna make sure that you’re getting, two to three liters of water a day that will help you, really detox the symptoms Epsom salt baths help change your routine If you have sugar withdrawals, you find you’re really jonesing for sugar at certain times a day Try and find something else to do at those times They will pass They do go away within a few days but you can feel pretty yucky So reach out to me Just really the biggest thing I would say is, a lot of people who are wanting to drop sugar in their diet, also wants to lose weight Recognize when you are detoxing sugar, from your system initially, please do not collect calorie restrict, don’t diet, don’t count calories because if you decrease the amount of intake, you will find that you are upset Now is not the time to actually calorie restrict I will tell you in all honesty, if you curate in low sugar lifestyle, the pounds will start to drop anyways But calorie restricting at the time that you were actually detoxing, in the first seven to 10 days, highly don’t recommend it, okay? So that’s how you can unwire the sugar addiction and really decrease your withdrawal symptoms, if you have them at all Not everybody has them All right okay, so how do you start to curate this? So wherever you’re coming in from right now that’s where you are and it’s perfect And if all of this just seems so new to you, I will say this go easy on yourself Start where you are A beginner’s mind is an open mind So I would say this is all available to you It’s just a matter of starting to put, one foot in front of the other and starting to become aware The one thing that you can do that will make a big difference for you is meal plan This is how it goes for me I don’t plan every single meal that I eat but I plan for the times when I’m busiest If you don’t have the right foods in your house, it’s really hard to do this So you wanna have some forward thinking You wanna start bringing in the foods that you’re gonna be able to consume So I say plan once, prep once and eat two to three times I plan my meals on a Thursday On Thursday I look ahead I only meal plan from Monday through Thursday, Friday, Saturday, and Sunday, (mumbles) it’s probably easier for me ’cause I’ve been doing this for a long time but I only do those days Those are my busy days Friday I can figure it out but Monday and through Thursday the kids and I, I’m working there in school We’re all working We’re all busy and I wanna make sure that we have the things around us and want to eat I would say the same for you I go through, I create a plan, I write it out on a calender that everyone can see I take a picture so it’s in my phone I make a grocery list and on Friday or Saturday, I will go get all the groceries that I need Sunday for me, I spend some time prepping I’ll make a big salad, a dry salad I don’t put dressing on it I will roast some vegetables I’ll maybe make a soup Whatever I’m doing, I just do some bulk cooking That is the key to this It makes it really, really easy If you can make one chicken breast, why can’t you make 10 chicken breasts? If you can roast one chicken, why don’t you roast two chickens? Just start to forward thing so that, you’re not starting every meal from scratch So that every minute you’re not opening the fridge and like, here I am, what am I gonna make? This meal can repurpose into next meal and this dinner can become your lunch the next day, okay? So make sure you have enough things like thermoses and canisters and things that people can take with them You wanna treat yourself like a toddler Every time you leave the house, you wanna have water and snacks with you Things that are low sugar friendly and compliant, why? Because at the beginning you’re not gonna sure how to feed yourself when you’re out and about Knowing how to entertain and knowing how to travel in a low sugar lifestyle and knowing how to eat out Those are kind of advanced concepts Those are things that we teach in the detox, a little beyond what we’re doing tonight But suffice to say, you wanna be like, when you might’ve had toddlers, if you had children So take food with you so it’s easy for you And there’s all sorts of things that you can easily do Whether even if it’s just a low sugar, gorilla bar, like a kind bar, one of the ones that five grams or four grams of sugar or maybe you have raw veggies with you or you have a hard boiled egg, you name it, those kinds of things So you want to do that Now, how do you start, if you’ve never done anything like this?

Start with the next meal I just want you to nail one meal a day, if that’s where you need to start That’s what I’m recommending for you So instead of thinking, oh my gosh, every single day this week I’m gonna have to, be perfect and all these meals How about you just start with one meal? How about you get your breakfast to be, really low sugar wholefood compliant Tasty, great falls within the parameters of, eating in a low sugar lifestyle and nailing that for a whole week, maybe for a full two weeks That’s what you do Everyone in the house or maybe just yourself ’cause that’s important You create that for yourself When that feels comfortable, when that feels cozy, then you take on a second meal and maybe the second meal is your lunch and you just get into the habit of bringing leftovers So sometimes it’s just a matter of, increasing your consciousness, around what you’re doing at dinnertime so that you’re just making more of everything that you make at dinner so that you can repurpose it the next day So those are some of my quick start strategies I know that we don’t have enough time to go into the lengthiness of it all but that is in a nutshell the sugar dilemma So the information that’s gonna take, what I want you to know is, you can curate a low sugar lifestyle 100% it’s totally doable and I know that I have a lot of my repeat detoxers, on the panel today and they can put their hands up and say because it’s possible and at the beginning, it can be overwhelming So whether or not you join my detox, I have a few offers for you so that you can, take part in the low sugar lifestyle, in multiple different ways But I want you to know it’s a game changer and it’s doable and it’s something that’s gonna pay you back in spades a million times over So I wanna say thank you first of all for attending but I also wanna let you know that there’s a few options Tonight when this detox ends, the cart and registration opens for my sugar detox My granddaddy deep dive, six week 40 day program I love it This is my thing It starts October 24th and I have a early bird discount, up to and including October 17th So it starting on the 24th if you’re Canadian, I sandwiched it after Thanksgiving and before Christmas You’re welcome, and this program is fully led by me and some other guests experts You will get meal plans You will go ahead and get recipe books There’ll be live webinars, there will be prerecorded information You’ll get emails twice a week, you’ll get tons and tons of recipes I have a whole bunch of new content coming your way, for those people who have done it in the past and want to continue but probably the most important thing it does have, is it has accountability and support and sometimes I think that’s the most important thing It’s the person who’s willing to link arms with you, even if it’s on digital media and say I’ve been there I understand, try this I know how it is I come on several times a day, when I get on there I find half of the other detoxers, have answered the question, provided the support or in some way linked arms with that person I feel it makes a big difference So whether you’re that kind of person that likes to be, on a private Facebook Page and be active or you just wanna stand in the background, and you wanna take part, that’s fine But this one is the one that’s gonna create the mentorship and accountability and just really get you to the other side So it starts as a sugar detox and it ends as you being able to develop, a low sugar lifestyle for yourself So I definitely encourage you to join me and the people who are gonna be registering, again, draurafoster.com/sugardetox, you’ll get a link in your email tomorrow Registration opens tonight Early bird discount goes through until October 17th and we start on October 24th, okay? So that’s that and here’s a cute little picture of my kids who also live a low sugar lifestyle Now, if you’re not sure or you also wanna have some added fun, I am also offering a four day free challenge Sugar Challenge, yep Next week before Canadian Thanksgiving, October 1st to 4th I’m going to add you to my Thumb Sugar Detox Community Page which is a private page You’re gonna get a downloadable eGuide, full of all sorts of nutrition I’m gonna conduct a Facebook Live, every day that week and you’re gonna get tons of information so it’s not the full detox but it’s an opportunity for you to start to get a kickstart, on this and feel what it feels like to have, extra information and a whole lot of support So if you’re interested in that, I’d say absolutely I’m going all out on this and you will also get a link to that in the email that you open up tomorrow morning So I think that’s it

Let me just take a look around, sure is So it’s 9:10 I wanna say thank you so much, for joining me tonight I’m super excited that so many people, are interested in making such a big difference and I wanna say thank you and have a great evening and hopefully I will see you in the challenge and in the detox Alright, have a great night