Originally published on Daily Scanner
One of the most common barriers to lasting health is the pull of sugar and processed foods. Certified fitness coach Peter Embiricos often sees how what begins as a harmless treat or quick convenience can spiral into a cycle of cravings, fatigue, and frustration that feels impossible to escape. These everyday staples alter the body’s chemistry, trigger dependency, and drain both energy and focus.
According to the CDC, children younger than two should not consume sugar. In addition, the recommended daily allowance for young adults is no more than 12 teaspoons, yet research shows that the average American consumes at least 17 teaspoons daily. Recognizing how this cycle develops and what happens when you break it is the first step toward lasting balance and control.
What Counts as Processed Food?
“Processed” simply means a food has been changed from its natural state. Some forms of processing, like freezing vegetables or grinding oats, are harmless. The issue lies with ultra-processed foods like packaged snacks, sugary drinks, and fast food, which are engineered for taste and shelf life rather than nutrition.
These products often combine refined sugars, unhealthy fats, and artificial additives that trigger powerful reward responses in the brain. This is how so many people become addicted to sugar and processed foods without realizing it.
How Sugar Hooks the Brain
When you eat something sweet, your brain releases dopamine, the neurotransmitter associated with pleasure and motivation. The more often you stimulate this pathway with sugar, the more your brain adapts, needing larger doses for the same reward. It’s a cycle that looks remarkably similar to other forms of addiction.
Meanwhile, sharp rises and crashes in blood sugar make you feel hungry and irritable, reinforcing the craving pattern. Add the engineered flavors of processed foods, and willpower alone rarely wins.
The Consequences for Body and Mind
Regularly indulging in sugary and processed foods can cause inflammation, insulin resistance, and energy imbalances. Physically, that might show up as stubborn fat gain, bloating, or fatigue. Mentally, it can appear as mood swings, poor concentration, or a dependence on caffeine and snacks to get through the day. Peter Embiricos explains, “You can’t out-train a poor diet, especially one built on processed sugar”, a reminder he often shares with his clients.
What Happens When You Cut Them Out
Within days of reducing sugar and processed food intake, blood sugar begins to stabilize. You’ll notice steadier energy, fewer cravings, and clearer focus. After a few weeks, taste buds reset, fruits taste sweeter, whole foods become more satisfying, and your natural hunger cues return. People who make this shift often report better sleep, improved digestion, and a noticeable boost in motivation.
A Balanced, Sustainable Approach
Being addicted to sugar and processed foods doesn’t mean you must give up everything sweet. Natural sugars from fruit, honey, or dairy can fit into a healthy diet when eaten mindfully. Peter Embiricos emphasizes balance as it’s the best way to stay on track and prevent yourself from binging when those cravings hit.
Start with small swaps:
- Replace sugary drinks with water, tea, or sparkling water.
- Choose whole snacks like nuts, berries, or yogurt.
- Read ingredient labels and limit foods where sugar appears in the first few ingredients.
The Takeaway
Sustainable fitness begins with nutrition. Once you free yourself from the cycle of craving and crash, you don’t just change your diet, you transform your relationship with food. Breaking free from the pull of processed foods is rooted in regaining control and power. When you understand how your body reacts to sugar, you can make choices that strengthen your energy, mood, and long-term health.
About Peter Embiricos
Peter Embiricos is a personal fitness trainer based in San Diego, California. He specializes in helping clients develop discipline, strength, and lasting healthy habits that build confidence and resilience in every area of life.