Alright, let’s talk about something sneaky. Something that’s hiding in plain sight in almost everything we eat. Something that messes with our energy, our cravings, and even our mood. Yep, we’re talking about added sugar.
If you’re doing the 75 Rogue Challenge, you’re already putting in the work—moving your body, fueling yourself better, and building habits that last. Cutting back on added sugar? It can be a powerful shift. Not in a restrictive, “never eat dessert again” kind of way, but in a way that actually makes you feel better, more energized, and more in control of your choices.
Let’s break it down.
The Hidden Sources of Added Sugar
You already know the obvious sugar bombs—soda, candy, desserts. But what about your favorite salad dressing? That “healthy” granola bar? Even foods marketed as “natural” or “low-fat” can be packed with sneaky sugars (looking at you, vanilla yogurt). Manufacturers get clever with labels too, using names like cane juice, dextrose, maltose, or high-fructose corn syrup.
Quick challenge: Go check the ingredient list on three things in your kitchen right now. If sugar (in any form) is in the first few ingredients, that’s a red flag.
The Benefits of Whole-Foods Eating
Whole foods are essentially foods that are in their closest-to nature form. An apple? Whole food. Apple coffee cake? Not a whole food. Fresh-baked bread with ingredients like whole wheat, eggs, and yeast? Basically whole food. Bread with a list of 15+ ingredients? Not-so-whole. You can identify whole foods by looking for fresh produce, or foods with ingredients that are not modified/fortified (see: bread example).
So what happens when you start leaning into whole, minimally processed foods instead? Your body thanks you. Big time.
More energy: No more rollercoaster sugar crashes. Whole foods provide steady, long-lasting fuel.
Better digestion: Less bloating, more fiber, happier gut.
Fewer cravings: The less added sugar you eat, the less you crave it. Wild, right? Your tastebuds adapt to crave the foods we regularly eat. So eat lots of sugar, you'll crave lots of sugar. Eat lots of whole foods, and you'll begin to crave those.
Clearer mind: Stable blood sugar = better focus and mood.
Whole-foods eating isn’t about being perfect. It’s about choosing real food more often and letting your body experience the difference.
Simple Swaps to Reduce Added Sugar
Small changes add up. Here are some easy ways to dial back the sugar without feeling deprived:
Swap flavored yogurt → plain yogurt + fresh fruit
Replace store-bought granola bars → homemade energy bites or nuts/seeds
Choose whole grains over refined grains (brown rice > white rice, whole fruit > juice)
Upgrade your coffee routine (ditch sugary creamers for cinnamon, unsweetened almond milk, or vanilla extract)
Quick challenge: Pick one swap and try it this week. Just one. Small wins lead to big shifts.
Mindset Shift: Focus on Nourishment, Not Restriction
This isn’t about cutting everything “bad” out of your diet. It’s about crowding in more of the good stuff—foods that make you feel strong, energized, and satisfied.
Instead of obsessing over what you “can’t” have, focus on what you get to enjoy: fresh, vibrant, nutrient-packed foods that actually fuel your body and mind. And if you do choose to have something sweet? Savor it. Make it intentional. No guilt, just enjoyment.
Final Takeaway & Call to Action
So, here’s your mission (should you choose to accept it):
Check your labels—get curious about where sugar is sneaking in.
Try a simple swap—one easy change this week.
Notice how you feel—pay attention to energy, cravings, mood.
Then, come back and tell me how it’s going. Drop a comment, DM me, or share your favorite whole-food swaps. Let’s do this together.
Hungry for bread now...
Josie
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