Are We Addicted to Sugar? (And What That Means for Us)

Let’s be honest—most of us have hectic schedules. Long days at work, family commitments, and very little headspace left over to think about what we’re eating. So, we do what’s quick and easy—grab a snack bar, a coffee with syrup, a fizzy drink at lunch. But what if that quick fix is doing more harm than we realize? What if sugar—yes, sugar—is not just “unhealthy,” but addictive?

Sounds dramatic? Let’s break it down.

Sugar: The Silent Saboteur

You won’t keel over after a doughnut. But years of daily added sugar intake? That’s a slow burn. It chips away at your health, and the worst part? You often don’t even notice until you're deep in it—feeling sluggish, struggling to focus, fighting cravings, or stuck in the cycle of needing another hit to get through the day.

Dr. Nicole Avena, a neuroscientist who’s spent years studying the brain, says sugar lights up the same parts of the brain that drugs do. And I don’t mean “sugar is the new cocaine” as a joke—we’re talking literal brain chemistry here.

Why We Crave It

Here’s the science:
Sugar spikes dopamine—the “feel-good” chemical in your brain. Dopamine is tied to pleasure, motivation, and reward. The more dopamine we get from sugar, the more our brains push us to chase that same high again… and again. That’s how addiction works. And the kicker? The more often we get that dopamine hit, the less effective it becomes. We need more sugar to get the same good feeling.

Ever feel like one biscuit turns into six? That’s not a lack of willpower—it’s brain wiring.

“But Like Kike, doesn’t the brain need sugar?”

Yes and no.
The brain runs on glucose, which we get from carbohydrates. But it doesn’t need a Mars Bar to function. Your body can break down fruits, veggies, and whole grains to give you what you need—without triggering that intense dopamine loop.

What your brain doesn’t need is free sugar from fizzy drinks, pastries, and processed snacks that spike your blood sugar, crash your energy, and leave your brain asking for more.

Sugar and Brain Health

We know sugar impacts body fat, heart health, and energy—but did you know it can literally shrink your brain?

The hippocampus, which is crucial for memory and learning, can be damaged by excess sugar. People who regularly drink sugar-sweetened beverages show lower cognitive function, memory problems, and even measurable reductions in brain volume.

One study showed that just two sugary drinks per day can age your brain by two years. Even fruit juice—yes, the “healthy” stuff—has been linked to worse memory scores. That’s a scary trade-off for a few minutes of sweetness.

Why It’s Everywhere (and What That Means for Us)

If sugar is this harmful, why is it in over 60% of the food on supermarket shelves?

Because it sells. Sugar keeps you hooked. Big food companies know this. The more sugar you eat, the more likely you are to buy their products again and again. And it starts young. Kids grow up associating sugar with happiness and comfort, and it becomes a hard habit to shake.

We’ve normalized eating sugar every day—sometimes every meal. But normalization isn’t the same as harmless.

So What Do We Do?

Look, I’m not here to say never eat cake again. I’m also not suggesting you become a food monk. What I am saying is this: We need to be intentional.
If we understand what sugar does to our brains, we can take back control. Here’s how we start:

1. Start Reading Labels

Get familiar with where sugar hides—granola bars, salad dressings, yoghurts, even “healthy” protein bars. If you see words like “syrup,” “cane juice,” “fructose,” or “dextrose,” you’re likely dealing with added sugar.

2. Prioritize Whole Foods

Your base should be meat, vegetables, nuts, seeds, and some starch. It’s the same stuff we say in class. The closer your food is to its natural state, the less likely it is to hijack your reward system.

3. Don’t Drink Your Calories

Sugary drinks are the worst offenders. Swap the Coke and juice for water, sparkling water, or black coffee. You’d be shocked at the difference it makes in energy and brain clarity.

4. Be Mindful, Not Extreme

Moderation doesn’t mean “everything in moderation all the time.” It means being aware of your patterns and making better choices consistently. A birthday slice of cake is fine. But finishing the rest of the cake later that night? That’s a red flag to check in with yourself.

How This Ties Back to Your Fitness Goals

We talk a lot about strength, performance, and recovery at CrossFit 1864. And sugar plays a role in every one of those.

• You can’t recover well if your blood sugar is constantly spiking and crashing.

• You can’t think clearly in a tough metcon if your brain is foggy from last night’s sugar binge.

• You won’t see sustainable progress if you’re stuck on the blood sugar rollercoaster.

This isn’t about perfection—it’s about momentum. Eating smarter helps you train harder, feel better, and live longer.

A Final Word

If you’ve been struggling with sugar cravings, or feel like food is controlling you more than the other way around—you’re not alone. And you’re not broken. Your brain is doing what it’s been wired to do.

But the good news? You can rewire it.

Start small. One habit at a time. Swap the fizzy drink. Cook one more meal at home this week. Add protein to your breakfast. Build from there.

And if you want support—we’re here. That’s the power of our community at CrossFit 1864.

We don’t just train together. We rise together.

Strong mind, strong body