Step 1: Recap
Hello mate, I hope you’re having a solid day and ready to dive into Step 2: Are Simple Carbs Really the Problem You’ve Been Told They Are?
But before we get into that, let’s quickly recap Step 1: What If Complex Carbs Are the Key to Better Performance and Fat Loss?
Yesterday, we broke down which foods qualify as complex carbs, how much to add to your meals, and the real benefits these carbs bring—not just for your waistline, but for your overall health.
We’re talking about energy that lasts all day, better moods, a stronger body, improved quality of sleep, better skin, stronger nails, healthier hair, and sharper eyes to name a few.
Missed yesterday’s lesson? No worries mate.
It’s unlocked and waiting for you in the course overview—catch up when you’re ready.
Alright, let’s get into today’s topic: Simple Carbohydrates and answer the question: Are Simple Carbs Really the Problem You’ve Been Told They Are?
Step 2: Are Simple Carbs and UPF Really the Problem You’ve Been Told They Are?
Think back to The Sugar Cycle From Hell we looked at in the introduction. Here’s the short version: when you eat simple sugars, your blood sugar spikes fast, your body releases a ton of insulin, and your energy jumps—only to crash 30-40 minutes later.
Cue the nodding off on your desk moment, followed by the craving for another quick sugar hit.
And so, the vicious cycle continues.
Keeping that sugar cycle in full swing by eating high-sugar, and UPF day in and day out can set you up for carb intolerance, insulin resistance, and carb-related fat storage. {1}
These three can lead to serious health issues that won’t just hurt your waistline but will cut into your health span—your ability to live a long, energetic life.
If you haven’t completed your extra reading: Cutting Carbs Won’t Solve Your Weight Problems: The Truth About Carbs, Sugar and Fat Gain, take the time to dig deeper into this, it’s important.
Everything’s ready and waiting for you, click the button at the end of this section.
Think of the time you take reading it as an investment in your health.
The more you know, the better choices you’ll make, and those choices will pay off in how you look, feel, and experience life.
Now, strap in: here’s the list of the biggest offenders when it comes to simple carbs: Read if a weep.
The Biggest Offenders
I get it mate, it's a tough read
Especially if you’re used to grabbing quick-fix meals deals, sandwiches, crisps, and fizzy drinks for your dinner, and a few beers after work most nights.
But here’s the truth: too many of these foods, too often, will do more harm than good.
Simple carbs and UPF are tasty, and I’m not going to pretend going cold turkey on them is easy.
So, here’s my advice: start by replacing as many simple carbs as you can with complex carb alternatives each day.
Examples? Swap that biscuit for a dark chocolate rice cake.
Replace your full-sugar fizzy drink with a no-sugar option.
If you usually take two sugars in your coffee or tea, cut it down to one.
These small habit changes every day will add up over a week and make a huge difference.
So, are simple carbs and UPF really the problem you’ve been told they are?
The answer is yes—if they make up the majority of your carb and food intake, they can quickly turn into an issue.
But if you make them an exception rather than the rule, enjoying them just once or twice a week, they can still be part of a balanced, healthy diet that lets you enjoy the foods you love.
Keep simple carbs as an occasional treat, and you’ll gain the benefits you’re aiming for: sustainable energy, better focus, fewer cravings, improved mental clarity, fat loss, and, most importantly, greater overall health.
The Takeaway
The first two steps are simple but powerful.
Implementing them will give you more sustainable energy, better sleep, increased focus, and reduced cravings.
You’ll handle stress better, start shifting fat, and lower your risk of heart disease, diabetes, and metabolic syndrome. {2}
Not a bad trade-off for a bit less processed sugar and better-informed carb choices every day.
Good times.
Action Task #2:
Tomorrow, swap out your simple carbohydrates for complex carbohydrates.
Just like in Step 1, to help you nail Action Task #2, click the button below for your Ultimate Fat Loss Foods List. It’s loaded with nothing but health-promoting, energy-boosting, disease-fighting, fat-burning, muscle-building, feel-good foods. Keep it handy for the next 10 days to breeze through Task 2 and identify what foods to limit form the Red List..
Every day, make sure to get to get your task boxed off on your task sheet. You’ll find the link to the digital version using the Notion App at the top of each “Action Task” section (like the one above). If you missed downloading your task sheet in the intro section, no worries—click the link above to grab it.
Tomorrow's Lesson
Step 3: Are Your Go-To Snacks and Drinks the Reason You’re Not Seeing Results? This will show you just how much sugar you can eliminate by making a few smart swaps.
You’ll see exactly how added sugars add up over a week—and trust me, the visual impact will drive this message home.
As you start reducing the amount of processed sugar going in I promise you’ll feel the difference in your output within a couple of days.