Bingeing, Sugar Intake and Improving Insulin Sensitivity


If you ask the majority of people what would be the one thing that they are habitually disposed to and/or often succumb to in excessive amounts, it’s always going to be sugar. Going back to the input/output notion of previous posts concerning fat-loss and weight-gain, overconsumption of sugar even alongside what one may arguably consider ‘regular exercise’ could still disrupt the typical routes to which glucose can be sufficiently absorbed and regulated by the body. These routes being either to the liver or a physically stimulated process which replenishes depleted energy stores in the muscle following sufficient exercise, the stored form of glucose being glycogen. Whether you seem to be blessed with a genetic exemption to snacking on mostly quick energy-releasing sugars as opposed to slow release complex carbohydrates without storing the excess, be aware of how such rationale to certain food choices may often instil an array of problems both short and long term, complimentary to the looming dissonance between energy levels and overall mood. 

For someone that either skips breakfast or has a big hit of sugar early on in the day, such a habit may potentially yield further appetite for the typically ‘bad’ calories, thus cultivating both an irregularity of sound and sustainable energy along with an ever looming malcontent. In terms of justifying said calories following a period of starvation, consider how blood sugar takes a similar route as gravity, in that prolonging a gradual ‘ascension’ phase will only make the latter direction much more of a dive than a gradual decline. If we look at a potential negative of the ‘Juicing Craze’ regardless of whether a smoothie is made up predominantly of nutritionally sound vegetables and greens, most that would happen to incorporate the obvious ‘nicer’ fruits regularly into the equation are oblivious to the averse effect high blood sugar may have on Insulin. Insulin –the hormone secreted by the pancreas–  will attempt to stabilize an excess of glucose in the blood, but alike the receptors which regulate the amount of serotonin in the brain, said pathways become overworked, making their once resounding efficacy redundant over time. Insulin resistance, commonplace for someone diagnosed with medical type I Diabetes, may potentially be a likely prospect for an individual inducing similar symptoms through poor diet and lifestyle, the main precursor to often non-hereditary type II.

‘OK I delve a bit too much on the sugar front now and again but I wouldn’t say its as bad as that!’ Well the amount consumed may not be in the range of pre-diabetes and aforementioned medical illnesses anytime soon, but a slow destructive sequence starting with overconsumption and continuing on to an ultimate guilt fuelled binge is equally important to both identify and thus prevent. In a 24 hour period our moods and energy levels fluctuate in respect of the nature of our environment, they determine the important parameters to which we may work or engage in physical activity, eat and sleep. It is these factors which determine Homeostasis, a physiological equilibrium which can be crucial in stipulating the terms of our body’s susceptibility to lose or conversely gain weight. So apart from the obvious solution of eating less sugar even less frequently throughout the day and considering longer-lasting energy sources, what can be implemented to prevent energy crashes and guilt-fuelled sugar binges?

1. More healthy fats – These will delay a sudden rise in blood glucose when combined with certain carbohydrates. We hear of them all the time; nuts, avocado and Extra Virgin Olive Oil being the staple components of the low carb holy trinity if you like, but there are plenty more that are going to ensure a substantial energy reserve for when fuel/food may be scarce at certain points throughout the day. –going overboard and increasing the number of triglycerides in the bloodstream excessively would make the liver resistant to insulin just like sugar– bringing us on the golden ‘M’ of a healthy and sustainable diet.

2. Less restriction, moderation– Unless a caloric deficit or restriction is necessary to your weight loss program or if sticking to certain foods is the only way to stay on track, don’t stress about the odd lapse of judgement unless you know that it would have a detrimental impact on your progress in toto. Factor in foods that you enjoy when applicable, if you take a mile from the initial inch it may set you back a mile.

3. Less caffeine more water– This is definitely one with great relevance to my typical day. Excessive energy drinks both peaking energy and sapping it completely, increasing the likelihood of headaches and possibly dehydration. Along with suppressing natural appetite to a degree, making a meal or eating window less attractive thus decreasing overall satiety.

4. Eating around and for physical activity– Plan out what parts of the day are going to need more energy and effort than others, whether its an exerting gym session or long shift at work, better caloric distribution will optimise both the energy system and overall mood, making you less temperamental and more productive.

5. Satiety not starvation– As we’ve mentioned those who often justify certain bad food choices with earlier skipping of meals, unsubstantial displacement of calories will only prolong further cravings that end in a food coma or in the fridge at 2am. On the flip side, starvation will only make physical exertion more difficult, increase stress and potentially lower your immune system, so choose your eating habits wisely.

Please follow JAKEDARCYFITNESS if you haven’t already,

I will also be taking on new clients in December for online nutritional coaching and personal training so feel free to contact me at or by direct message. 👊

Summer Blues & The ‘Juicing’ Craze


It’s late September, not back in 63. The money you scrimped together to afford the multitude of holidays, festivals and the like is now a distant, hazy memory. The sound of snotty sniffles is now more familiar than the clinking of cocktails and your pasty complexion has recently had people wondering if you’re actually ill. Whether your job is as BS as you think it is compared to polishing dolphin heads or whatever you’ve got planned for summer ’16, the last place you wanna go when you eventually finish work is gonna be the gym. Ultimately though, if you’re not prepared to put the winter work in, you can say ta ta to looking like the body you probably have as your lock screen wallpaper.

So 2015 was the year everyone either started up their own clothing brand, became a PT or shifted JuicePlus to their hairdressers mates at yoga. There is however a silver lining to this new influx of vainglory- despite those taking advantage of people that are uninformed. This being the fact that the expanse of supplement/lifestyle brands that are essentially encouraging crash diets will be exposed on their ineffectiveness after the first month or so.Now I can TRY and respect the fact that ambassadors of such brands utilise social media as an advertisement platform as it can make them more money, but conveying results from the use of a product they are selling but not using is simply exploiting the naivety of those just wanting to get in shape by any means.With every motivational quote spelt out on a plate of gluten free spaghetti comes the type of people that’ll probably be dishing out mounds of irresponsible advice to the paying customer. Of course someone going from 4,000 calories to half the amount from just protein and greens WILL start seeing changes, this is simple mathematics that no one should be paying weekly for. The effects of such sudden alterations to calorie consumption goes way beyond problems with functional energy because of less fuel than normal, restriction from certain food groups that are deemed BAD although essential, such as CARBS and FATS may induce extreme levels in blood sugar which can be toxic.

This along with the fact that FRUIT is incorporated so much so in new diet plans and media advertising that seems to CONDONE heavy consumption, when really it should CONDEMN. We all know by default fruit is a ‘health’ food, and yes, if your diets been trodden on, a fresh bit of fruit would probably put a spring back in your step. We’ve been eating fruit for thousands of years, it’s got us this far? Most come from plants, plants are nature – therefore it cannot be harmful? especially when smoked? perhaps another topic.

When it comes to diets, you give people an inch and they take a mile, especially when it comes to ‘natures fast food’ surely blending up ten different fruits with some kale has got to be better than my regular 500ml of CocaCola? Well actually, probably not. If you’re reading this with the phone resting on your NutriBullet, set me down on the table and listen carefully.

So fructose is a naturally occurring sugar found in fruit that will usually be the other half of a 50/50 split with glucose. Glucose is essential for energy and the main component for fuel of most living organisms, although this doesn’t mean you can sink a litre of Lucozade everyday because it’s on the neck of the bottle. While glucose can be used as fuel for the body, fructose can only be metabolised by the liver, not only making it completely useless to us, it is even toxic to the liver. This is similar to alcohol in the way that it prioritised during the flushing of of toxins before metabolising fat. Most people tend of drink alcohol on the weekends, so the majority have the days that follow to process this, yet daily “juicing” to extreme extents will not only be spiking your blood sugar levels, causing a low when you don’t get a fix, but also overworking the liver by overconsumption of fructose.

If you’re guilty of getting the majority of your daily “nutrients” from fruit that isn’t in capsule form, try and work out just how much sugar you are actually consuming in a shake or smoothie as it could be having a negative effect on how you suppress sugar cravings whilst dieting. Perhaps including more vegetables higher in potassium and are more calorie dense- leaving you fuller for longer. This will help improve energy levels regularly without too much of one thing and not enough of the other.

Ultimately sugar doesn’t cause diabetes, eating too much of it does, and while fruit is certainly better than most things, not recognising that the ‘healthier’ card may be more damaging to your health and more importantly damaging to your diet progress, will present yet another variable stacked against you when it comes to stepping on the scales, or sandy beach.


Please follow my fitness page on IG