TED-x | Sugar Is Not A Treat

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Dr. Jody Stanislaw offers a reframe:

Not so sweet

The pancreas isn’t an organ that most people think about a lot, but it regulates blood sugar levels by releasing insulin as needed. Overworking the beta cells in the pancreas that do this, can lead to their burnout, which contributes to prediabetes and type 2 diabetes.

If, like Dr. Stanislaw, you already have Type 1 Diabetes (an autoimmune condition usually diagnosed in early childhood and unrelated to what one has or hasn’t been eating), then your pancreas is already not doing much, or rather, it’s too busy fighting itself to actually do its job. This means that taking exogenous insulin (i.e., from the pharmacy rather than from your dysfunctional pancreas) will be necessary for survival. Most people with T1D will have an insulin pump if possible, to provide insulin as needed. Others will rely on injections.

So, does that mean that T1D is a free pass on the diabetes-related health risks of sugar, since after all, you already have diabetes anyway?

Nope, no such luck. Because in the case of T1D, if you then get insulin resistance on top of the fact you don’t make your own insulin, then the insulin that you are taking will stop working, and ultimately you will die. So, that’s pretty important to avoid!

Thus, Dr. Stanislaw has strong opinions on diet in this regard, and she recommends her own protocol regardless of whether you are diabetic or not:

  • Avoid refined carbs (e.g. bread, pasta, or foods with added sugars).
  • Start the day with protein-rich foods for balanced blood sugar.
  • Drink water to curb sugar cravings caused by dehydration.
  • Use low-carb substitutes (e.g. cauliflower pizza crust, zucchini noodles, etc).

While Dr. Stanislaw does recommend an 80:20 approach to eating in general (80% healthy foods, 20% indulgences), she does strongly suggest not putting sugar even into the “indulgences” 20%, because a) a diet of 20% sugar is not at all good, and b) the dangers of sugar consumption are particularly high, so it is better reframed not as a treat to be enjoyed, but rather as a threat to be avoided.

For more on all of this, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

5 Steps To Quit Sugar Easily

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  • Complete Guide To Fasting – By Dr. Jason Fung

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    When it comes to intermittent fasting, the plethora of options can be daunting at first, as can such questions as what fluids are ok to take vs what will break the fast, what to expect in terms of your first fasting experience, and how not to accidentally self-sabotage.

    Practised well, intermittent fasting can be a very freeing experience, and not at all uncomfortable. Practised badly, it can be absolutely miserable, and this is one of those things where knowledge makes the difference.

    Dr. Fung (yes, the same Dr. Fung we’ve featured before as an expert on metabolic health) shares this knowledge over the course of 304 pages, with lots of scientific information and insider tips. He covers the different kinds of fasting, how each of them work and what they do for the body and brain, hunger/satiety hacks, lots of “frequently asked questions”, and even a range of recipes to help smooth your journey along its way.

    The style is very well-written pop-science; it’s engaging and straightforward without skimping on science at all.

    Bottom line: if you’re thinking of trying intermittent fasting but aren’t sure where/how to best get started, this book can set you off on the right foot and keep you on the right track thereafter.

    Click here to check out The Complete Guide to Fasting, and enjoy the process as well as the results!

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  • New cases of meningococcal disease have been detected. What are the symptoms? And who can get vaccinated?

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    Two Tasmanian women have been hospitalised with invasive meningococcal disease, bringing the number of cases nationally so far this year to 48. Health authorities are urging people to watch for symptoms and to check if they’re eligible for vaccination.

    Invasive meningococcal disease is a rare but life-threatening illness caused by the bacteria Neisseria meningitidis. Invasive means the infection spreads rapidly through the blood and into your organs.

    Early emergency medical care is important for survival and to reduce the chance of long-term complications. Even in those who survive, up to 30% suffer permanent cognitive, physical or psychological disabilities.

    Thankfully, vaccines are available to protect against it.

    How do you catch it?

    Around one in ten people carry the meningococcal bacteria in their nose or throats.

    The bacteria does not easily pass from person to person by breathing the same air or sharing drinks or food – and the bacteria do not survive well outside the human body.

    It is spread through close and prolonged contact of oral and respiratory secretions, such as saliva, from others who live in your household or through deep, intimate kissing.

    There is no way to know if you carry the bacteria, as carriers don’t have symptoms.

    Who is most at risk?

    Meningococcal disease can affect anyone.

    But infants under one, adolescents and young adults aged 15–25 years, and people without a spleen or who are immunosuppressed are at a higher risk of developing invasive disease.

    Meningococcal disease notifications by age and sex

    Babies and teens are more likely to contract the disease than other age groups. National Notifiable Disease Surveillance System

    Although sensitive to common antibiotics such as penicillin, the meningococcal bacteria can cause severe infection and death in a matter of hours. The difficulty in picking up meningococcal disease early is that, early on, it can mimic common viral illnesses that people would recover from without any treatment.

    Most people experience a sudden onset of fever, difficulty looking at light and/or a rash. The rash is non-blanching, meaning it doesn’t fade when you apply pressure to it. But early in the illness, it can start out as a blanching rash that fades with pressure.

    Young infants may also become irritable, have difficulty waking up, or refuse to feed.

    The bacteria usually causes a meningitis – inflammation of the lining around the brain and spinal cord – or a bloodstream infection, called septicemia or sepsis. But sometimes it can cause an infection of the bone, lungs (pneumonia) or eyes (conjunctivitis).

    Protection against different strains

    There are 13 types of meningococcal bacteria that cause invasive disease, but types A, B, C, W and Y cause the most illness.

    The rapid disease progression occurs because the bacteria has a sugar capsule which allows it to evade the immune system.

    But each of the 13 types has its own unique capsule. So immunity to one strain does not offer immunity to other strains.

    Currently, two types of vaccines are available: a vaccine that protects against meningococcal A, C, W and Y (MenACWY); and another vaccine that protects against meningococcal B.

    The vaccines are manufactured differently and therefore have different mechanisms of protection.

    The MenACWY vaccine uses parts of the sugar capsule within each of the bacteria and joins them to a protein. This is called a “conjugate vaccine” and allows for a better immune response, especially in young infants.

    The MenB vaccine does not contain the sugar capsule but includes four other proteins from the surface of the meningococcal B bacteria.

    Both vaccines are registered for all people aged six months and older, and are safe for immunocompromised people.

    MenACWY vaccine

    The MenACWY vaccine is funded under the National Immunisation Program, and given for free, to all infants aged 12 months. There is also a free catch-up program for teens in Year 10.

    The MenACWY vaccine protects against disease and also decreases the bacteria load in the throat, reducing the likelihood of transmission to others.

    MenB vaccine

    The MenB vaccine recommended for all infants aged six weeks or more. But it’s only available for free to infants in South Australia and Queensland, through state-based programs, and to Aboriginal and Torres Strait Islander infants nationally, via the National Immunisation Program.

    Parents of non-Indigenous infants in other states will pay around A$220–270 for two doses of the MenB vaccine.

    The MenB vaccine is highly protective against invasive disease for the person who receives the vaccine. But it does not eradicate the bacteria from the throat, nor does it decrease spread of the bacteria to others.

    Reducing meningococcal disease

    Other people who are at high risk of meningococcal exposure are also recommended for vaccination: people without a functional spleen, those with certain immunocompromising conditions, certain travellers and some lab workers.

    Since the rollout of the conjugate MenC vaccine in 2001 and the MenACWY in 2018, rates of invasive meningococcal disease have dropped dramatically, from 684 cases in 2002, to 136 cases in 2024. The most common strain to cause disease is now meningococcal B.

    Meningococcal notifications by jurisdiction

    Vaccination has reduced case numbers. National Notifiable Disease Surveillance System

    Another reason for adults to get vaccinated

    The MenB vaccine has also been shown to lower rates of another bacterial infection, gonorrhoea, by 33–47%. This is because the gonococcal bacteria is closely related and shares similar surface protein structures to meningococcal bacteria.

    In Australia, rates of gonorrhea have doubled over the past ten years , with higher rates among young Aboriginal and Torres Islander people.

    The Northern Territory began offering the vaccine to people aged 14 to 19 last year as part of a research trial.

    Further research is underway in Australia to better understand the meningococcal bacteria, its capability to evade the immune system and the cross protection against gonorrhoea.

    Archana Koirala, Paediatrician and Infectious Diseases Specialist; Clinical Researcher, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Cabbage vs Zucchini – Which is Healthier?

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    Our Verdict

    When comparing cabbage to zucchini, we picked the cabbage.

    Why?

    In terms of macros, cabbage has 2.5x the fiber, as well as slightly more protein and carbs, making it the more nutrient-dense option in the macronutrient category.

    In the category of vitamins, cabbage has more of vitamins B1, B5, B7, B9, C, E, and K, while zucchini has more of vitamins A, B2, B3, and B6, yielding a 7:4 win to cabbage in this round.

    Looking at minerals next, cabbage has more calcium and iron, while zucchini has more copper, magnesium, phosphorus, potassium, and zinc, winning a round finally.

    In other considerations, cabbages also have notably more polyphenols, so that’s another round in their favor.

    Adding up the sections makes for a clear overall win for cabbages, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Super-Nutritious Shchi ← for what to do with that cabbage

    Enjoy!

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  • The 9 “Healthy” Hair Habits That Are Damaging Your Hair

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    How many do you do?

    Don’t sabotage your hair

    The 9 habits to ditch are:

    1. Unsafe ponytails: wearing a ponytail in the same spot every day concentrates friction and tension on already fragile crown and upper-mid hair, leading to breakage; frequently changing the height and keeping the tie loose spreads stress and reduces damage.
    2. Fake heat protectants: many products labeled as heat protection do not actually shield hair from high temperatures, giving false confidence and allowing damage; real protection requires a dedicated heat protectant layered separately from a leave-in conditioner.
    3. Damaging detangling tools: wide-tooth combs are rigid and tend to catch and yank through knots, snapping fine strands; flexible detangling brushes bend around tangles, separate strands, and preserve length.
    4. Dirty tools and residue: brushes and hot tools quietly accumulate oil, product buildup, and skin flakes, which get transferred back into freshly washed hair; regularly cleaning tools prevents hair from looking greasy too quickly and preserves wash-day results.
    5. Air-drying when heat is needed: air-drying without heat leaves the cuticle rough and lifted, which looks dull and attracts oil and buildup faster; controlled heat smooths the cuticle, increases shine, and helps styles last longer when used properly.
    6. Wrong product order: applying products out of sequence causes them to block each other and produce inconsistent results; a clear order—leave-in first, styling next, heat protection on dry hair, and oil last—lets each step do its job.
    7. Uncontrolled blow-drying: blasting air without tension is effectively air-drying with a brush in your hand; maintaining tension and directing heat down the hair shaft seals the cuticle and creates a smooth, reflective finish.
    8. Conditioning soaking-wet hair: applying conditioner to dripping-wet hair prevents it from attaching properly to the hair shaft, wasting product and limiting hydration; gently squeezing out excess water first allows conditioner to penetrate and work effectively.
    9. Being haphazard about haircare: these issues are not about effort or discipline but about subtle technique errors; correcting them consistently leads to longer-lasting styles, better shine, and healthier-looking hair over time.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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    Take care!

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  • 3 Day Juice Fasting? Not So Fast!

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    Juice fasts are trending… Again. They have been before, and this will probably not be the last time either.

    The rationale is that by having nothing but fruit and/or vegetable juice for a few days, the body can clear itself of toxins while it’s not being preoccupied by dealing with what you’re eating on a daily basis.

    This is not bad in theory, and in fact is a sort of parallel to the actually good advice to help the liver regenerate—by abstaining from things that the liver has to do hard work about, it has more internal resources to devote to taking care of itself.

    Learn more about this: How To Unfatty A Fatty Liver

    Just one problem

    By having only juice for a few days, you are doing the opposite of what the liver needs.

    In fact, by giving it what’s basically straight sugars in water with no fiber and not even any fats to slow it down, you are making your liver work overtime to deal with the flood of sugars, and it will not cope well.

    Indeed, processed carbs without sufficient fiber are one of the main drivers of non-alcoholic fatty liver disease.

    And yes, that’s what juice is: processed carbs without fiber

    (juicing is a process!)

    You can read more about the science of that, here:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same? ← we get into quite some detail about how, exactly, such a harmless-seeming thing as fruit juice messes up the liver so badly

    Here be (more) science

    A three-day interventional study was performed on juicing and microbiome health, with three groups:

    1. Juice only
    2. Juice with whole foods
    3. Only whole plant-based foods

    The results?

    1. Juice only: biggest growth in bacteria that cause inflammation and gut permeability (that’s bad; very bad)
    2. Juice with whole foods: the same bad effects, but much less pronounced than the juice-only group
    3. Only whole plant-based food: notable improvements in the microbiome

    That’s what the changes were immediately post-intervention; what’s interesting to note is that the bad effects of the juice-only group also lingered longer, whereas the juice+food group enjoyed a relatively quicker recovery in the two weeks after the intervention.

    Here’s the paper itself; be warned, you’ll be reading a lot about feces and saliva alongside eating and drinking:

    Effects of Vegetable and Fruit Juicing on Gut and Oral Microbiome Composition

    Ok, what can I do to detox?

    Well, the advice we gave up top in the linked article about liver health is very sound, and also you might like to check out:

    Detox: What’s Real, What’s Not, What’s Useful, What’s Dangerous?

    Want to learn more?

    Here’s a video explainer from the ever-charming French biochemist Jessie Inchauspé (and our own text overview, for those who prefer reading):

    Fruit Is Healthy; Juice Isn’t (Here’s Why)

    Take care!

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  • The Magic of L-theanine

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    All The Benefits Of Caffeine And More, Without The Drawbacks? What’s The Catch?

    It just takes one extra supplement.

    For many of us, our morning brew is practically a ritual, but caffeine can also cause all kinds of problems ranging from caffeine jitters to caffeine crashes to caffeine addiction and withdrawal. Surely, something could be better?

    Well, yes it could! You doubtlessly know about green tea’s antioxidant properties, but its amino acid, l-theanine (which can be taken as a supplement with coffee, if you don’t enjoy green tea) has so much more to offer:

    • L-theanine has been found to reduce stress responses—and let’s face it, when we most want/need a coffee is often when facing stress
    • It also reduces anxiety, making it a very safe “downer” without the problems of, for example, alcohol—or other potentially addictive substances
    • It’s far more than just that, though! Paradoxically, l-theanine also improves alertness (what other calming things promote alertness? Not so many)
    • Part of its trick is that it also improves accuracy—whereas stimulants like caffeine may produce a twitchy, jumpy, responsiveness, l-theanine’s signature effect is a calm state of sharp readiness. Caffeine works by stimulating the adrenal gland and increasing blood pressure, while simultaneously blocking adenosine receptors so that your body doesn’t notice its own tiredness—which is why you’re likely to crash later, when the tiredness that had been masked, all hits at once. Instead, l-theanine taken with caffeine acts as a moderator of that, making for a longer, gentler curve. In terms of subjective experience, what this can mean for many people is: no more caffeine jitters!
    • All this means that while l-theanine can boost all kinds of cognitive function, including alertness and accuracy, many like to take in the evening as it can also promote a good night’s sleep, ready to be at your best the next day.
    • How much to take? 200mg is a commonly used dosage, which in supplement terms is usually a single capsule. A lot easier to take than the 40 cups of green tea that this dosage would otherwise be!

    Don’t Forget…

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