It’s so easy to fall into the sugar spiral this time of year. Treats are everywhere – at home in the pantry, freezer, candy bowl. At work in the breakroom, vending machines, candy jars at reception desks, celebrations and the coffee bar. What about those free samples at Costco or Sams. All the energy drinks, bars and snacks at convenience stores. Or do you use sugar as a “reward” at the end of a hard day. As a pick-me-up during a crash.
Once you are aware of where sugar shows up, you can plan around it instead of falling into it. But…if you do, here are 5 tips to pull you back out.
1.Ditch the Shame - It’s Not Helping You
Before we talk food, let’s talk mindset.
Shame is not a strategy.
Shaming yourself for what you ate only:
- Drains your energy
- Lowers your motivation
- Makes the spiral worse
Instead, get curious.
Ask yourself:
“What was I really needing in that moment?”
Comfort? Connection? A break?
Get the lesson - then let the guilt go.
- Hydrate, Hydrate, Hydrate
One of the quickest ways to reduce sugar cravings and fatigue is to flush it out.
Start your day with a big glass of water (12–16 oz). Add lemon or a pinch of sea salt to boost hydration and digestion.
Keep sipping throughout the day. Your body (and brain) will thank you.
- Balance Your Blood Sugar (AKA Eat Real Food)
After a sugar binge, your body is often swinging from one extreme to the next. Don’t swing with it.
Instead of skipping meals or “detoxing,” focus on:
- Lean protein
- Healthy fats
- Fiber-rich carbs
- Lots of veggies
This combo helps stabilize your blood sugar, reduce cravings, and bring your body back into balance.
Pro Tip: Eat within 1-2 hours of waking and don’t go too long between meals. Your hormones love rhythm.
- Move Your Body - Gently
You don’t need to punish yourself with a hardcore workout.
But a brisk walk? A strength session? A little stretching?
That’s exactly what your body needs.
Movement improves:
- Insulin sensitivity
- Mood + mental clarity
- Energy levels
- Digestion
Start where you are. 10 minutes counts.
- Plan Your “Next Best Choice”
Forget the all-or-nothing thinking.
You don’t need a perfect week - just the next right step.
Ask yourself:
“What can I do today that supports how I want to feel tomorrow?”
That could be:
- Swapping the second cookie for a handful of almonds
- Making a veggie-loaded dinner
- Going to bed 30 minutes earlier
- Saying no to the 3rd coffee and drinking water instead
Small wins add up - and they build back your confidence.
Final Thought: You Don’t Need to Start Over - You Just Need to Come Back
Your body isn’t mad at you. It’s just asking for support.
And the beautiful thing? You’re only one meal, one walk, one glass of water away from feeling better.
You don’t need to be perfect. You just need to be present.
Ready for a Reset?
If your body is craving a true restart - one that helps you break the sugar cycle, fuel your metabolism, and rebuild your energy with real food and smart movement…
Join my 21-Day Reset, starting December 1
We’ll:
- Ditch the sugar without deprivation
- Eat meals that satisfy
- Move in ways that support your hormones
- And create consistency that lasts longer than a crash diet ever could
Register here to save your spot.
Let’s do this - with strength, strategy, and no shame.
