Chapter 2
Nutrition & Energy
Sugar is eight times as addictive as cocaine.
— Mark Hyman, M.D.
Don’t ditch coffee, time it
Coffee’s cognitive boost is real but temporary.
Wait at least 60 minutes after waking to avoid interfering with natural energy cycles.
Understand sugar’s dopamine spike
Sugar triggers dopamine release, creating pleasure and cravings.
Replacing sugar with protein or fiber-rich snacks reduces craving intensity over time.
Combine caffeine with L-theanine
Green tea uniquely blends caffeine with L-theanine, an amino acid.
This combo promotes calm alertness without the jitters.
Stop treating sugar as fuel
Jessie Inchauspé argues sugar spikes energy briefly, then crashes it.
Stable blood sugar comes from balanced meals—not sweets.
Use natural sweeteners cautiously
Natural doesn’t mean harmless.
Even honey spikes glucose, moderation is key for sustained energy.
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