Growing up in the 1980s, sugar was everywhere—from Kit Kats and Snickers to overflowing trick-or-treat bags in my small hometown. Because I was thin and athletic, I was constantly told I could eat whatever I wanted without worrying about my weight. While my parents taught me good food habits overall, binge-eating candy until I felt sick planted the seeds of a much larger problem—one that often emerges later in life.
Today, sugar is not only accepted in American culture, it is rarely questioned and often marketed as something beautiful. I’ll admit it—I still find myself in the Dunkin’ or Starbucks line sometimes, and as a scientist, it breaks my heart to see the sugar-laden orders ahead of me. When I was a kid, we wanted to emulate adults by taking a sip of beer or coffee to feel “grown up”. Back then, we were told coffee might stunt our growth. While the science has evolved, the concern around coffee was never truly about height—it was about moderation, particularly with caffeine.
Now, kids often order extra-large coffees loaded with sugar, and it’s accepted as normal. Coffee shops sell more than drinks; they sell an experience. Seasonal cups, holiday flavors like peppermint mochas, beautifully styled lattes, and lifestyle marketing create emotional attachment. It evokes warmth, happiness, and belonging. On a different scale, this isn’t unlike when our grandparents saw doctors and athletes advertising cigarettes.
The Reality of Sugar Addiction and Withdrawal
People often respond defensively when I make this comparison, saying, “Sugar isn’t as bad as cigarettes”. That defensiveness is natural, but sometimes it’s just the sugar talking, similar to alcohol in someone who struggles with drinking. What’s interesting is that rehab is widely accepted for alcohol or drugs, yet there is none for food.
Sugar withdrawal is some of the harshest I’ve ever seen. I know this from both working with clients and experiencing it myself; it’s brutal. Common symptoms of sugar withdrawal include:
- Irritability and mood swings
- Energy crashes and brain fog
- Digestive issues, such as constipation or diarrhea, as the gut recalibrates
- Dehydration and cramping
- Intense sugar cravings
- Hormonal disruptions, especially in women
Watching clients go through sugar withdrawal is nerve-wracking because it’s so challenging—but the life on the other side is extraordinary. I recently worked with a 60-year-old client who had consumed sugar most of her life. The withdrawal phase was miserable, but afterward, she experienced energy she had never felt and lost 40 pounds in three months. She was shocked by how much sugar had quietly affected her life.
The Physiological Impact of Sugar Addiction
Excess sugar causes widespread damage. It increases inflammation, joint pain, and fatigue. It weakens the immune system, disrupts sleep, causes bloating, interferes with nutrient absorption, dulls appreciation for real food, and sabotages protein utilization and energy systems. Physiologically, sugar provides “fake energy,” and while the mechanisms are fascinating, the outcome is always the same: it’s harmful.
Setting politics aside, I’m encouraged to see sugar finally addressed at a public health level. Over my career, I’ve helped countless people lose significant weight—often 100 to 150 pounds—and the pattern is always the same. My nutritional order of operations starts with hydration. Second is sugar. Nine times out of ten, that’s enough. After that comes carbohydrate management, protein, healthy fats, and only then do additives and chemicals come into play. I’m no fan of aspartame, but sugar remains the single biggest nutritional problem we face.
Advocacy and Personal Responsibility
Society has shifted its views on binge drinking, smoking, and even vaping—I hope sugar is next. Years ago, I trained executives from Hershey. One asked if I believed sugar was a conspiracy to make Americans sick and dependent on pharmaceuticals. I’m not a conspiracy theorist; no one is forcing anything on us. But I firmly believe in personal responsibility and advocacy for your health.
Today, succeeding in nutrition often means doing the opposite of what’s considered “normal”. In bodybuilding, the first step was always removing sugar. It meant three to five weeks of absolute misery—but once you made it through, you felt better than ever. Sugar robs people of feeling the way they were designed to feel.
People often say, “Everything in moderation”. My response is: what is moderation? If removing sugar triggers withdrawal, addiction is present. True moderation means sugar can exist at arm’s length—taken or left without consequence. I learned this firsthand. After 15 weeks without sugar, I ate one Hershey Kiss. Immediately, I didn’t want chicken, broccoli, or rice—I wanted another Hershey Kiss. That one small piece affected me for two days; it shocked me. Some can truly keep sugar at arm’s length, but they are rare. You must be honest and not let sugar dictate your choices.
Moving Forward for Yourself and Your Children
I know this for certain: removing sugar allows people to feel better than ever. It works consistently but requires the courage to take a short step back to move forward. I’ll be honest—I fail too. I slipped over the holidays. We associate the holidays with cookies, hot chocolate, and treats. Some can enjoy these responsibly; I cannot, and I’m not too proud to admit it. If someone is an alcoholic, we take it seriously; if someone is addicted to sugar, we laugh. That never made sense to me.
The hardest question is how to expose children to sugar. Telling kids they can never have something backfires. Exposure is inevitable through friends, school, and television. I don’t believe in scaring kids, but I also don’t glorify sugar. It should be taught as an occasional, tightly controlled indulgence. If a child shows addictive tendencies early, address it immediately. Excess sugar will show its effects either right away or later in life.
Real Food as the Foundation
One final clarification: saying sugar is bad does not mean fruit is bad. Fruit consistently makes me feel better. Natural sugars differ from processed sugars, and not all sugars are created equal. There is no universal “safe number”. Some become addicted at 10 grams, others tolerate more; individual chemistry matters.
I don’t enjoy being labeled as overly strict about sugar, but I challenge you to consider this seriously. Nothing motivates me more than seeing someone’s quality of life improve by removing harmful foods. Nutrition can be simple and complex—but real food remains the foundation: vegetables, fruits, meats, grains, beans, legumes, nuts, and minimally processed ingredients.
Perfection is not required; even cutting back on sugar makes a noticeable difference. If removed long enough that your body is no longer addicted, you may experience a level of energy and clarity you never thought possible—better than anything coffee or sugar could provide. While there are valid reasons to question many modern nutritional trends, you have to be strategic. Nutrition is more complex than eliminating one thing at a time. Some foundational changes—like increasing protein and vegetable intake—should come before cutting sugar to avoid unintentional disordered eating patterns. That said, if you’re going to start somewhere, pick bad, processed sugar. Address that first, then move to the next culprit if necessary. Don’t skip the real enemy simply because it’s culturally accepted.
Ultimately, true progress is not about finding a temporary shortcut, but about mastering the fundamentals of your own biology to build a foundation of strength that lasts a lifetime. If you want to achieve lasting transformation through a holistic approach to health, try out the Matter Health Associates App. By prioritizing sustainable habits over quick fixes, you can build a foundation of strength and wellness that lasts a lifetime.
