The Sugar Freedom Show

How To Manage Reward Deficiency Syndrome with a Low Glucose Diet.Recommended article: https://www.frontiersin.org/articles/10.3389/fpsyg.2014.00919/fullHave you ever wondered what might be driving you to overeat sugary and starchy foods? Learn more about Reward Deficiency Syndrome, and how improving dopamine sensitivity can help.

Three Top Tips to break through a sugar free diet plateau.

Learn to use the Five Keys to Maintain a Big Weight Loss in this episode of the Sugar Freedom Show Catherine Gordon shares Key #5 and how to use it.https://scienceblog.com/526056/no-one-outruns-death-but-hunter-gatherers-come-closestGet a free copy of the original Sugar Freedom Plan at sugarfreedom.com.

 How to Maintain a Big Weight Loss: Key #3September 28, 2021 How to Maintain a Big Weight Loss: Key #3: FitnessThe Five Keys to Maintain a Big Weight Loss are:1.Faith2. Food3. Fitness4. Friends5. FunIn this blog post, I am going to share the proven training technique for unlocking permanent positive change in your body composition.Get a free copy of the original Sugar Freedom Diet here: SugarFreedom.com

Catherine shares key #2 for long term weight maintenance.Get the original Sugar Freedom Diet as a free pdf at SugarFreedom.com 

Learn the 5 keys to maintaining a weight loss of more than 50 pounds for over 10 years. Catherine shares the nutrition, training, mindset, and relationships that have made it possible for her readers and training clients to maintain significant weight loss while enjoying life to the fullest.You can find her nutrition program here ==>Sugarfreedom.com

Learn a simple way to design your own sugar free meal plans. Whether you just want to eliminate added sugars, go low carb, or Keto Catherine demonstrates how to put together simple satisfying sugar free menus.See all of the free resources mentioned in the podcast here: sugarfreedom.com/blogTo purchase the Sugar Freedom Diet go here: Sugar Freedom 

Catherine Best Gordon shares Myth #2 : Move More. Plus: the exercises that really work for fat loss.Links to the studies cited in the podcast:http://www.diabetesincontrol.com/effects-of-resistance-training-on-insulin-sensitivity/https://www.nytimes.com/2021/07/21/well/move/weight-training-fat.htmlThe Sugar Freedom Diet is available here: sugarfreedom.comE-mail me at: [email protected] 

Today's podcast uncovers myth number one about weight loss: "Eat Less."  Host Catherine Best Gordon describes the problems with myth number one, and she shares what has worked so much better for her clients, readers, and listeners.Her complete eating plan is available at SugarFreedom.comYou can read more about this topic on Catherine's blog at SugarFreedom.com/blogCheck out recipes, workouts, and more on YouTube: youtube.com/c/sugarfreedom  

Reward Deficiency Syndrome is caused by an alteration in the dopamine D2 receptors in the brain.  People who experince ADHD, procrastination, or cravings for substances like alcohol, nicotine, or excess sugar may be living with RDS. The good news is that understanding RDS can lead to learning how to thrive in spite of it.Here is the article host Catherine Best Gordon mentions in the podcast:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7236426/Here is my Amzon Associates link to the book: ADHD 2.0  https://amzn.to/3ycJ7a7Sugar Freedom is available here: sugarfreedom.com 

Glucose intolerance led to pre-diabetic blood sugar levels for me and my husband. Quitting sugar brought those levels down to normal for both of us.According to the National institute of Diabetes and Digestive and Kidney Diseses, An estimated 88 million adults ages 18 years or older (34.5 percent of U.S. adults) have prediabetes.https://www.niddk.nih.gov/health-information/health-statistics/diabetes-statisticsOne of the most important books I have ever read on how sugar leads to serious health consequences is:“Sugar Crush” by Dr. Richard P. Jacoby and Raquel Baldelomar.https://amzn.to/3kx0PRMThis podcast details the steps we took to get our blood sugar into the normal range.The entire eating plan my husband and I use can be found here: Sugar Freedom Email me with your questions about quitting sugar: [email protected]

Sugar, and other substances and behaviors of addiction, had a powerful effect on dopamine in the brain. Learn how eliminating sugar and concentrated carbohydrates can help your brain heal, so that you can enjoy life to the fullest again. Plus, find out how fast you can get relief from cravings, and when dopamine receptors in the brain return to normal after sugar and carb addiciton.Links to articles mentioned in the podcast:https://www.hazeldenbettyford.org/education/bcr/addiction-research/drug-abuse-brain-ru-915https://www.recoveryanswers.org/recovery-101/brain-in-recovery/The plan I used to recover from sugar addiction: SugarfreedomEmail me with any questions: [email protected] 

In order to achieve and maintain a healthy weight four elements are required. They are better ways of thinking, eating, interacting with others, and exercising.  For the next four weeks listen to the Sugar Freedom Show to learn how to develop your personal plan for achieving long term health and happiness. 

For many of us, the goal of diet and exercise is fat loss. Is we understand how fat is meabolized, we can find better ways of managing food, fitness, and motivation.

Phil Mickelson Won The PGA Championship at age 50.  Here is the coffee fast he uses to "Reset" his diet.  Catherine discusses intermittent fasting and shares articles on how Phil Mickelson uses this techinique to stay in top athletic form after age 50.     Here is the link to the article by Sean Zak that describe's Phil's fast:https://golf.com/news/phil-mickelson-coffee-and-water-fast/Here is the link to my Sugar Freedom Diet: http://sugarfreedom.comLink to Keep The Change:https://www.amazon.com/Keep-Change-Transform-Your-Body-ebook/dp/B010GNL7TS/ref=sr_1_1?dchild=1&keywords=Keep+The+Change+Catherine+Gordon&qid=1622554658&s=digital-text&sr=1-1 

Catherine shares strategies for significant long term weight loss covering food, exercise, shopping, planning, and mindset.  Her Sugar Freedom Diet has been downloaded over 2000 times, and she helped hundreds of clients lose thousands of pounds and inches as a certified Turbulence Trainer.In this episode, she introduces her eating strategies.  Upcoming episodes: Phil Mickelson's Coffee Fast, Learn About Lipolysis, and The Life Changing Power Of Building Muscle.

Is Sugar Addiction Real?  Catherine Gordon, the author of Sugar Freedom at sugarfreedom.com uses the 11 criteria from the Diagnostic Manual of Mental Disorders 5th Edition to illustrate how sugar and processed foods can qualify as addictive substances.  Using real life examples she shares how you can consider whenther you are dealing with a substance use disorder when it comes to food, and steps you can take to seek help. If we claim sugar addiction as a physiological reality, stigma is removed, and it is much easier to seek out a new way of eating that brings long therm relief from sugar cravings. Catherine recommends, "Food Junkies," By Vera Tarman M.D. 2nd. edition for further study.   

According to the CDC, 71% of Americans are currently overweight or obese.  I struggled woth overweight and obesity for decades until I learned that the way I was eating and exercising to lose weight was actually incresing my appetite and causing the very problem I was trying to solve: excess hunger that caused my overeating. If you are overweight due to overeating, this podcast is for you. It is possible to replace the foods that increase your appetite with simple foods that satisfy it, and allow you to get on with live.  There are also simple effective ways of exercising that make you leaner, stronger, and more energetic without leaving you frantically hungry at night. (When I used to do excessive cardio my hunger between dinner and bedtime was almost unbearable. Catherine teaches her three levels of carbohydrate replacement that have helped thousands of readers and students find their personal way of eating. Her complete eating program is availabe at Sugarfreedom.com.

Since the start of the Covid 19 pandemic, each of us has had to deal with fear and uncertainy.  We are trying to figure out how to live, work, and take care of ourselves without a clear understanding of when we can re-join our communities in person.  Many of my friends and colleagues have been posting about their challenges with anxiety.  Some quiet their fears with food, and this podcast tells how I have stayed anxiety free while maintaining a healthy weight during physical distancing.  By sticking to my Keto/Carnivore eating practice I have stayed safe and sane.  Listen in to understand how it works. Note: This is my personal story of eating for health and happiness.  Pleasecheck with a doctor or dietitian before changing your diet. 

The Ketogenic Diet has been studied extensively for weight loss, but it has other imortant proven benefits.Catherine reports on these studies: https://www.sciencedaily.com/releases/2019/11/191115190327.htm from Yale Universityhttps://link.springer.com/article/10.1007/s00408-015-9806-7 from the journal, "Lung."She also describes The Ketogenic Diet that she has followed for the past 12 years, and offers ideas for following a sugar free diet in challenging times.  Note: this podcast is for educational and information purposes only. Sugarfreedom.com 

"How do I get myself to care about my weight?"    The difficulty of losing a lot of weight and keeping it off is well documented.  The pain and frustration of the fight against bodyfat can lead to feelings of hopelessness and defeat.  Catherine Gordon, the author of Sugar Freedom, used belief, desire, and acceptance as mental strategies that led to positive action over time.  In this podcast she descibes ways that can help you to shift your desire to change, and belief that you can change, in oder to develop the mental and emotional willingness to begin and continue your weight loss journey.  She also recommends the book, "Sugar Crush," by Dr. Richard P. Jacoby to add knowledge of the serious consequences of sugar consumption, and the proven benefits of getting it out of your eating plan.My Amazon Associates link to Sugar Crush: https://amzn.to/3mmAyqh

Last week, my son completed his senior research paper on the benefits of art education.  When I read it, I was struck by the evidence for improvements in physical, emotional, and economic health that arts education can provide.  These benefits come from practicing music, theatre, dance, painting, sculpting, video production, and more.  Art is fun, and it's good for us, so why don't we spend more of our free time dancing, drawing, playing music, or acting?  In my case, I don't practice the art forms I love because I am afraid of being judged.  In today's podcast, I look at the barriers to self expression, and offer some solutions to help us get on the path to happy creativity.  Recommended reading: "Freeing the Natural Voice,"  by Kristin Linklater.

http://sugarfreedom.comIn Freedom Friday Episode #9, Catherine Gordon CPT shares strategies for staying satisfied and pain free on a diet and exercise program.  She also describes her 90/90/20 macro-nutrient formula, the 4 way training program, plus a Tabata workout.For the Tabata Session: Do Kettlebell swings for 20 seconds: rest 10 seconds, Diagonal Overhead Presses: 20 second, rest 10 seconds, Kettle Bell Rows Left Side 20 seconds, rest 10 seconds, Kettle Bell Rows Right Side 20 seconds, rest 10 seconds, repeat entire sequence.  See a demonstration here: https://youtu.be/6OKQ5MgVfUQRecommended Book: The Body Keeps the Score by Bessel Van Der Kolk, M.D. 

Catherine Best Gordon, author of Sugar Freedom shares her tips for keeping it keto on Valentine's Day.  Plus the Book of the Week: "The Obesity Code," by Jason Fung M.D., her recipe for Freedom Chocolate Mousse, and a study on how Keto helps manage appetite long term.   Here is the recipe: Sugar Freedom Chocolate Mousse1 ripe avocado1/4 cup cocoa powder10 drops stevia or 1/4 cup xylitol1/4 c raw cream, almond milk, or coconut milk1 teaspoon Vanilla extract Place all ingredients in a bowl.Blend well with an electric hand mixer.Serve chilled.More at http://sugarfreedom.com/blog

1. Catherine shares a book recommendation: Sugar Crush by Dr. Richard P. Jacoby.  Here is the Amazon link: https://amzn.to/2SnMBow   2.She discusses Jane Brody's recent article on weight loss by portion control.  3. Where is the hidden sugar in the grocery store? Plus a sugar free bouillon to stop keto flu.  Here is the Amazon link: https://amzn.to/2Ty7hYg    4. Suggested training tips for fat loss. Workout A: Pushups 8X3, Overhead Press: 8X3, Rows: 8X3, Bicep Curls 8X3, Tricep Extensions: 8X3.  Workout B: Squats: 8X3, Romanian Deadlifts: 8X3, Alternating Side lunges: 8X3, Calf Raises:8X3   Bouillon:      https://amzn.to/2Ty7hYg      "Sugar Crush:"    https://amzn.to/2SnMBow 

When I first quit sugar back in 2008, I was able to overcome overweight and obesity by cutting out added sugars and nearly all grains.  At that time, I could have small amounts of oat bran and Ezekiel bread without triggering bouts of overeating.  After turning 50 in 2014, I found that I was happier, healthier, and leaner when I pulled all of the grains out of my eating plan.  Recently, I have even done carb-free days which  have had a positive effect on my appetite and waistline.  In this podcast, I descrbe the three levels of carbohydrate restriction that have allowed me to stay at a healthy weight and size for ten years. (Note: in order to be completely open about what I am eating to manage my sugar addiction, please be aware that my statements are not meant to be recommendations. They are  a demonstration of what worked for me.)http://www.sugarfreedom.com

The first Monday after the Fall time change gives us an extra hour in the morning.  This can be a good time of year to start thinking about any changes we want to make to enhance our heath and happiness. Catherine shares her top 3 Freedom Foods in the three macro-nutrient categories: Fats, Proteins, and Carbohydrates.  She also talks about the Miss America scandal that broke last December, and how it made her realize that impossible standards should simply be ignored by sensible women.   

Hello Freedom Fans,  This week I was interviewed by a reporter from First for Women Magazine as a follow up to the story they did on my win in a transformation contest.  The interview got me thinking about the most important aspects of permanent change.  I am convinced that the most important part of permanent fat loss is the discovery of the foods that nourish and satisfy you without over stimulating your appetite.  On this podcast, I will share my three level eating strategy.  I hope it helps you as much as it has helped me to keep the weight off.

Sugar Freedom was created to help you end cravings without going hungry.  The Freedom 14 adds the training that helps ensure that any weight loss you experience will come from fat: not muscle.  This helps people who want to maintain their success escape from the "Weight Trap," which is the difficult fact that diets can cause the body to become more efficient at using fuel.  By following a moderate but effective resistance training program, we can keep the metabolic fires turned up. 

Catherine Best Gordon, the author of Sugar Freedom at sugarfreedom.com shares her strategies for recovery from Binge Eating Disorder.  In this episode, she shares the Book of the Week, Recipe of the Week, and Training Plan of the Week.  Note: The Book of the Week is Dr. Atkins' New Diet Revolution, and the edition is from 2002, reprinted in 2009.  You can find out more about Catherine's programs at catherinetraining.com.  The sugar freedom program is available at sugarfreedom.com.  Please subscribe to get more tips each week.   

The Spring Training Challenge has begun, and Catherine Best Gordon, ACE-CPT shares the simple breakdown of her nutrition plan and the seven lifts she uses to be sure that her clients are using fat for fuel, not muscle. She describes how she determines her protein requirements, and tracks them at fitday.com.  The seven lifts are: Squat, Push-up or Chest Press, Romanian Deadlift, Row, Bicep Cirl, Tricep Extension, and Calf Raise.  Learn more about Catherine's priograms at catherinetraining.com and sugarfreedom.com

As I begin 2018 the most important question I can ask myself as a Certified Personal Trainer is, "How can I help my clients today?"  If I was starting my fitness journey, what would I want to know?  I have created this list of Ten Things I Would Want To Know About Weight Loss.  Here are the 10 elements in order; 1. Sugar 2. Grains 3. Endurance 4. Water 5. Cooking6. Simplicity 7. Preparation 8. reward 9. Service 10. AbundanceThe program is available at sugarfreedom.com   For training design e-mail [email protected]    

I have been following a Ketogenic Low Carb Diet ever since 2008, so I have celebrated many holidays, birthdays, and special occaisions while keeping Keto.  Today, I share some of my tips for keeping the benefits of the KLCD (Ketogenic Low Carb Diet) even when sugary, starchy, hunger promoting foods are all around you. Find the Sugar Freedom program here: www.sugarfreedom.com  

These are the three best pieces of advice I have received.  They helped me achieve years of recovery from overweight and obesity.  I hope they help you too. Sugar Freedom is a lifestyle, and it takes support to stay off of sugar, grains, and starches long term.  Catherine Gordon CPT shares the eating and training plans that are working for her clients and readers now.   Catherine's program is available at sugarfreedom.com.Subcribe to the Sugar Freedom channel on You Tube for cooking and fitness demonstrations.http://www.sugarfreedom.com

Do you procastinate on the things you love by distracting yourself with food, social media, and other time wasters?  Catherine shares tips and tools to get over perfectionism, procastination, fatigue, and fear, and get on with what you want to do and create.Learn to discover the times in your life when you have been motivated and energetic, and get strategies to bring that energy back into your life.It is so much easier to say no to sugar, facebook, e-mail, news, and other time takers when you reconnect with what gets you excited about life.

It Gets Easier:  How staying off of sugar is easier than giving it up.  When you first give up sugar, grains, and processed vegetable oils, the transition can be rough.  You may have to eat different meals than your normal weight friends and family members.  Your energy may be  uneven because you don't know how to deal with the transition from glucose to fat burning.  You may consider a sugar free eating plan to be a diet instead of permanent shift in nutrition, with leaves you open to the temptation of cheating.Cathy has been there, and she shares what works for her, and for her clients and readers, who have discovered fat loss and fitness solutions that can work for you too.Plus Book of the Week: Body of Truth by Harriet Brown.

If my Fairy Good-Sister came to me and said, "I will give you the body you need to fulfill your life purpose, guaranteed, but you can only eat 30 grams of carbohydrate per day for the rest of your life," do you know what I would say?"I'll do it."I am so passionate about training, coaching, dancing, sininging, and choreogrphy that I would not hesitate to give up sugary starchy foods for the rest of my life.Still, I keep trying to add back more fruit and some grains, and reducing the fat in my eating plans in order to make them less extreme, more mainstream, and easier to offer to a broader audience.  What I have had to accept is the fact that what is popular isn't what works for me, and it doesn't work well for my readers and listeners who struggle with sugar compulion, insulin resistance, and carbohydrate intolerance.Since the start of 2017 I have been tinkering with my nutrition, and it has backfired.  Thankfully, I am back on the Keto-cart and feeling so much better.  Here is what I have learned, and I hope this episode helps you to find the eating plan that works for you, for life.

Catherine explains how eliminating sugar and grains can "Quench" your appetite. Finally allowing you to lose excess fat for good.

Even with everything I know about staying off of sugar and grains, sometimes I lose my mind and go down the sugar hole.  The path to sugar is usually paved with hunger or stress.  Thankfully, I have utritional straegies to share with you for getting back off of suagr, and easing any guilt you may have.We must learn to manage our thinking in order to prevent overeating in the first place.  I will share my best strategies today.  Then I will give you the exact emergency menus I use to get "clean" again.All of the food lists, eating strategies, and many recipes can be found in the Sugar Freedom progam available here: www.sugarfreedom.com.

How do you stop eating sugar?  Eat something else.  Seriously, the evidence is piling up about the aging, fat storing effects of a diet that's high in sugar, grains, and processed vegetable oils. if you're ready to get the benefits of a real food low sugar lifestyle, Catherine can help.  She has been sugar free since 2008, and she has helped hundreds of her clients and readers lose fat and feel fantastic by getting of processed junk food.  This Friday, December 30th at 12PM Eastern/9AM Pacific call in with your questions. 

What's even better than losing a significant amount of excess weight?  Keeping it off for good, that's what.  Catherine kicks off her "Longest Loser," series with Business Vision Catalyst Stephanie Calahan.We'll discover how Stephanie transformed her health and fitness, and how she maintains her success.I'll ask how she changed her eating, training, and mindest to get her results, and we'll find out just what it takes to stay on track after the pounds are gone.Find out how good health has influenced Stephanie's accomplishments in business, relationships, and personal development too.I know that this episode of The Sugar Freedom Show will be full of ideas and strategies that will make you a winner at reaching your health goals, and enhancing your life.Learn more about Stephanie here:http://www.stephaniecalahan.com/

Kristy Jo Hunt, Certified Personal Trainer and Fitness Nutrition Specialist shares her four step formula for lifelong health and fitness.  Discover how mental discipline, nutrition, exercise, and accountability combine to create a fitness program that works for life.Catherine asks Kristy Jo to share her best tips for meal planning, cooking, training, and motivation.  As always on the Sugar Freedom Show, we will discover ways to keep food and fitness enjoyable and healthy at the same time.

Last weekend I went to see "Money Monster," starring George Clooney and Julia Roberts.  Directer Jodie Foster Does a wonderful job creating the hyped-up show biz world that is inhabited by Clooney's Character, Lee Gates.  As a theatre director, I know that Foster has considered everything that her lead charater does very carefully.  The clothing he wears, his hairstyle, the way he moves, these all are vital in telling Lee's story.  In one essential character building moment, Foster films Clooney's character at the Craft Service table, and what he eats speaks volumes about what it takes to stay young and lean in a world where fattening food is everywhere.Listen in to learn what it takes to stay lean, and ask yourself this question,  "Why don't I just eat whatever I want, whenever I want, and is it worth the effort?"  Let's explore the answer together today on The Sugar Freedom Show.

The ultimate, permanent weight loss secret is this: You must find a plan that allows you to get nourished and satisfied within a reasonable energy deficit.  Then you must follow that plan to completion, and return to it if you begin to re-gain.  Catherine Gordon, the author of Sugar Freedom at www.sugarfreedom.com, has helped her clients lose literally thousnads of pounds and inches for good.  Now at the start of a 2 week Sugar Freedom/True Body Challenge, she shres the techniques to help her readers and students succeed.

Do you need new ideas and motivation for reaching your health and fitness goals?  Catherine brings you insights from Limerick, Ireland with fitness trainer and gym owner Andrew Beattty.  Find out what's working now in fitness for busy people who want to get results with out spending hours in the gym or on a treadmill.  We'll cover training, nutriton, and mindset to get you ready to meet your ciming week of fitness and nutrition a winner. 

Catherine interviews Coach Jody Petronella about his major fat loss victory, his Primal/Paleo lifestyle, and his strategies for helping his clients reach their goals.If you have been holding yourself back on achieving your goals, today's episode is sure to inspire you to keep going, in spite of the excuses that pop up along the way.

It's Monday, and it's also a holiday in the U.S., and that's got me musing about bodyweight and career success.  What is a successful weight?  Tooo often it has very little to do with health.  Even worse, weight discrimination starts with being less than 15 pounds overweight for women according to BMI.  As a fitness studio owner and food writer, I know that we need to be aware of forces that may be driving us to diet and exercise, especailly if those forces are pushing us into unhealthy behaviors and lowered self esteem.Finally, Catherine shares her three steps to clarify your weight goals in a positive way. Catherine's eating plan can be found at:  sugarfreedom.comHer fitness studio website is:   gordonstudiosonora.com

On the Sugar Freedom diet, it usually takes three days of eating less than 30 grams of total carbs to get into fat burning mode.  Once you do, appetite drops and energy surges, but what then?  Catherine anwers your questions to keep fat burning going strong.Plus, how picking the right exercise program can skyrocket your weight loss in combination with a low carb, moderate protein diet.

Do you want to lose weight and get in great shape?  Why?  A transformation program is more effective when your reason for changing your eating and training habits  is in alignment with your life purpose.After leading hundred of in-person clients and on-line readers  in transformation challenges that have helped them lose thousands of pounds and inches, Catherine Gordon, author of Sugar Freedom, continues to refine her guidelines for success.She offers them here to help you prepare for six weeks of improved health, outlook, and appearance.  Catherine has become convined that becoming  body positive can help you achieve health, happiness, vitality, and productivity.Discover her Ultimate Beauty Secret by listening in!You can find the Sugar Freedom program at sugarfreedom.com

Catherine Gordon CPT takes you through the first three days off of sugar, grains, and processed oils.  She gives you strategies for staying on track so that you can reap the rewards of a sugar free lifestyle.  Important tools are Braggs Apple Cider Vinegar, Lemon Juice, Sugar Free Bullion, and plenty of water.  Get the complete program at sugarfreedom.comFor a complete understanding of the Ketogenic Diet please read "Keto Clarity" by Jimmy Moore