Sugar addiction

If you feel like sugar has a hold on you, you're not imagining it. Sweet foods activate the brain's reward system and release dopamine, the same “feel-good” chemical involved in other pleasures. Scientists still debate whether sugar is truly addictive, but the cravings and habits are very real.

Part of the cycle is blood sugar. A sugary snack spikes it, then it dips, and your body asks for more. The answer isn't willpower or guilt. It's steadier meals:

• Start the day with protein, like eggs or Greek yogurt
• Pair carbs with protein, fat or fiber
• Don't skip meals, since hunger amplifies cravings
• Get enough sleep
• Keep a naturally sweet option handy, like berries or a square of dark chocolate

Try this: tomorrow, trade a sugary breakfast for a protein-rich one and notice your afternoon.