Part of the work I do with my clients is to teach and support them in eating to regulate their blood sugar (glucose) levels. This helps to optimise energy, improve sleep, regulate fat storage and reduce cravings. However, the crucial work alongside this, consists of the mindset work; coaching to shift the feelings of guilt and shame, when they do eat the foods that are less helpful for blood sugar control.
We know that harmful thoughts about ourselves and the food we are eating lead to feelings that trigger the stress response. The stress hormone cortisol is released from the adrenal glands and leads to the liver producing more glucose. Some of this glucose is converted to energy (to be able to react to a threat quickly) But if we don’t need to use this energy, as the perceived threat is in fact a harmful thought, much of this glucose will be stored in our fat cells.
A remarkable study published recently illustrated just how our thoughts can have a physical impact on our physiology. In this study two groups of people were observed, drinking the same drink with the same amount of sugar. One group knew they were consuming a drink containing 15 grams of sugar, and the other group believed they were consuming a sugar free drink.
The outcome was fascinating. The group who knew they were drinking a sugary drink had a greater increase in blood sugar levels than the group who believed they were drinking a sugar free drink, illustrating how our perception alone is enough to impact our body’s physiological responses.
So, where the diet and fitness industry would have you believe that it’s all about counting calories and restriction, I beg to differ. Focusing on the where, why and how within a framework of coaching, cognitive work and solid evidence-based nutritional science is where it’s at.
