How sweet is your day?
Pick your typical go-to
🍪
Cookies or cakes
🧃
Juices or sodas
🍫
Dark chocolate
🥑
I’m team fat, not sugar
🤔
I'm not sure
Sugar = fast energy → insulin spike → blood sugar crash → cravings
Over time = insulin resistance, fatigue, inflammation
🧬 Haku says: “Short-term fun, long-term drag.”
Which ingredient is sugar in this label?
Pick the correct answer
Cane Juice Solids
Maltodextrin
Sodium Benozate
Ascorbic Acid
Natural Flavors
There are over 80 sugar names: maltodextrin, fructose, cane juice solids, etc…
Many “healthy” brands hide sugar behind chemistry-sounding words.
💡 Tip: Look for “-ose” endings and syrups. Avoid first 3 ingredients if sugar shows up.
Build your snack
“You’re craving sweets. What’s your move?”
Pick a combo:
🍌
Banana + peanut butter
🍫
Whey protein + dark chocolate
🍦
Low-fat yogurt + granola
🥑
Avocado toast
🫐
Berries + nuts
Cravings = not weakness, just bad wiring
Real reasons: low protein, poor sleep, stress
🛠️ Solution: Up protein + healthy fats → stable energy, fewer cravings
Today’s mission
Pick 3 foods from your fridge.
Check ingredients.
Share your biggest sugar surprise in the Haku group.
3 rules
Don’t trust “healthy” labels
Watch ingredient order
Sugar shouldn’t be in savory foods (watch out for sauces!)
🎯 Bonus!
Replace 1 sugary snack with a fat/protein snack today.
Lesson Complete!
Please take some time to share your feedback! I'd appreciate it 🙂