Top Resources for shifting from sugar-burning to fat-burning

We eat for pleasure, comfort, interest, and meaning! A by-product of eating quality food should improve human performance, immune defense and support life-long energy. You can still eat great food that nourishes your body AND taste-buds.


ENTER FLAVOR WITH BENEFITS. When I create a juice or a milk or a cookie I want it not only to taste extraordinary, but also to work synergistically to heal and enhance your beauty, brain, body and spirit at the deepest level.

“What are you adding that ADDS benefits?”


KICK THE SUGAR Sugar and foods that break down to sugar quickly.

There are zero vitamins & minerals in sugar, it creates more work and stress in your body.

Sugar makes you crave more sugar and that drains your mental energy, immune function and cellular health. Detox yourself and look at how many great recipes you can enjoy without the sugar load! Often people are unaware of the hidden sugars in forms of juices and sweeteners that hide in sauces and other “health foods”.

Reducing sugar dramatically lowers the odds developing cognitive decline, heart disease, and diabetes.



Yes you can still eat chocolate (cacao). You do not need to kick everything that is sweet. The goal is to slow down the release of sugar into your bloodstream with a balanced intake of real food.

Limiting Sugar spikes is CRUCIAL More important, especially if you are not working out!

Activity (especially resistance exercise) influences how your body uses calories (especially sugar)

Best timing for sweet foods is after physical activity, as your body is more likely to store the calories in muscle rather than fat. (this is not an excuse to eat sweets after training) See study here. 


Busting sugar and carb cravings (no willpower required)

Put this in action next time you have a sugar craving:
Use the Thickness: thick consistency has been shown to keep the mind & body more satisfied.
Use chocolate: Cacao + coconut + cashews + ice = satisfaction
Choose the BETTER sweeteners: Natural sweetener from stevia can sweeten it up.
Use Flavored proteins as a thickener for waffles and ice-cream like desserts (i often use pea protein)



Within 2 weeks you could be free of sugar cravings and on your way to a fat-burning metabolism.

Rather than going cold turkey, increase the good foods that you should be eating. By doing it this way, we expect small improvements in a week, and big changes in three to four weeks.


Sweeteners: Use sweeteners that do not spike your blood sugar such as my favorite below

Stevia – Vanilla – All liquids, desserts, waffles, coffee, etc..

Stevia Caramel


Monk Fruit (lakanto)


So what should you eat instead?


My top: Cashews, Spirulina, peppermint, coconut oil (mct = brain energy)

Berries: These are packed with vitamin C, which helps the body deal with stress. They’re also full of fibre, which helps regulate your blood sugar levels.

Dark green vegetables: To help replenish the body’s vitamins and minerals at times of stress.

Nuts & seeds: They boost battered immune systems and are full of B vitamins to help lower stress. No more than a small handful a day though

Protein & fat: Protein is naturally Thermogenic and satiating. Aiming to build snacks around a portion of protein and fat is an easy way to fill up.





Purpose driven ingredients to fuel the brain. A delivery vessel for sustained energy and satisfaction. This works because coconut oil is solid at room temperature or lower and liquid above room temperature. We melt, mix ingredients, and set to create solid. Every ingredient plays a role in fat burning and keeping cravings away.



Gluten-Free, Dairy-Free, Soy-Free, Vegan, Vegetarian

  • 1 1/2 – 2 Scoops Chocolate Protein (I often use pea protein)
  • 3 Large Tablespoons of coconut oil (melted)
  • 3-4 drops of Peppermint oil
  • 2 Tablespoons of Chia Seeds

Why they are good: Brain boosting, energy charging, fiber-rich, and delicious.

Low sugar snack with MCT fat, which converts to energy and prevents your body from accumulating and storing in fat cells. The fat is also anti-microbial, can help keep you full and absorb nutrients. The fat also will help prevent sugar cravings and the need for carbohydrates.







Delicious flavor coming from foods that promote serotonin and the feel good vibes for your taste buds and mind.
¼ Cup Cashews
2 Tbsp Cacao Powder or Nibs
1 Tbsp Ccoconut butter
2 Tbsp Hemp
1 Squirt Chocolate Stevia
1 squirt Vanilla or caramel liquid stevia

BLEND into puree – It’s best to make sure you let it blend for 30 seconds so that everything mixes smooth.

Optional Toppings: Cacao nibs + crunched cashews + whip cream




Tastes like a chilled smooth form of carrot cake mixed with pumpkin pie. The fats from coconut and hemp create the perfect consistency.

1 large carrot OR ¼ cup baby carrots (chopped or shredded)
1 tablespoon lemon juice (optional)
1 tablespoon coconut butter (or coconut flakes)
2 tablespoon raw walnut pieces
7-10 drops plain or vanilla stevia liquid, to your taste
1 tsp cinnamon
1 cup unsweetened almond or coconut milk
1 scoop Vanilla protein powder or collagen powder
optional: Coconut Ice Cubes make for a nice smooth consistency

Directions: Combine all ingredients in a high-speed blender and blend until perfectly smooth, scraping down sides a couple of times if necessary (for a cold smoothie, add 2-3 ice cubes). Pour into a large glass and garnish with a

sprinkle more cinnamon, if desired.



Avocado Ice Cream – An easy way to turn any shake into a thick consistency, I talk more about this here. 

Avocado Ice Cream (thicken shake) –

Fat Burning Ice Cream –

Other snacks for travel:

I always seek whole food and will often eat a can of sardines before a protein bar (high in omega 3, CoQ10, D3, B12, Selenium, and protein)


B Up Bars -low in sugar, high in protein and fiber (whey)

No Cow Bars (peanut butter, raspberry, lemon) –

Sardines 🙂


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