As a physician and nutrition researcher, Clara M. Davis warned as early as the first half of the 20th century about the impact of highly processed children's foods and experimented with self-directed, nutrient-rich diets for children – a quiet counter-program to the rising wave of industrial sugar. Today we know: Her advocacy for real food was ahead of its time. Reducing sugar not only leads to slimmer metrics but also improves performance, energy stability, and long-term health.

Sugar is not just the crystal in coffee. "Free sugar" refers to added sugars, syrups, and naturally occurring sugars in juices. "Hidden sugar" is often found in sauces, cereals, yogurts, baked goods, and beverages. Ultra-processed foods UPFsindustrially highly processed products with additives and refined starch frequently contain high amounts of sugar, salt, and saturated fats – with low satiety value. Insulin resistance Insulinsensitivityhow well cells respond to insulin to take up glucose determines whether glucose efficiently enters muscles or is stored as visceral fatfat tissue around internal organs. For high performers, this means: Stable blood sugar and insulin levels are the foundation for clear cognition, constant energy, and metabolic longevity.

Highly processed products dominate many supermarket shelves and often contain more sugar than one might expect. A large cross-sectional analysis from Slovenia showed that over half of the products available are UPFs – with significantly more sugar, salt, and saturated fats than less processed alternatives ^[1]. The effect is mirrored clinically: Higher intake of simple sugars correlates in adults with more decayed, missing, and filled teeth – a clear indication of the underestimated oral consequences of high sugar intake ^[2]. Cardiovascular risk also increases: Even small daily amounts of sugar-sweetened soft drinks are associated with higher cardiovascular risk, and the correlation strengthens with quantity ^[3]. For everyday life, this means: Less sugar not only means fewer "empty calories" but also better dental health, a robust vascular system, and more metabolic reserve.

The food environment shapes decisions. An analysis of over 23,000 products showed that UPFs are not only widespread but also increasingly bear front-of-pack labels that make the product appear beneficial – even though the nutritional quality is generally poorer. For consumers, this means: Label scrutiny is a protective factor against hidden sugar ^[1]. At the same time, a large cohort cross-section shows that even small amounts of sugar-sweetened drinks increase cardiovascular risk – a practical marker for daily beverage selection ^[3]. On the intervention side, training studies in type 2 diabetes show that exercise measurably improves insulin dynamics: Combined endurance and strength training enhances biphasic insulin secretion and glucose utilization more than single methods ^[4]. Even yoga or endurance training lowers HbA1c and insulin resistance markers and improves endothelial function – different pathways working towards the same goal: better metabolic control ^[5]. The mechanism is pragmatically relevant: More muscle work increases glucose uptake independent of insulin and makes the organism more tolerant of occasional sugar spikes.

- Scan labels like a pro: Look for terms such as glucose syrup, maltodextrin, fructose, invert sugar, rice syrup. Choose the less processed option when sugar appears high on the ingredient list. This way, you bypass the "marketing magnifying glass" on UPFs ^[1].
- Drink reset: Replace sugar-sweetened soft drinks with sparkling water, unsweetened tea, or coffee. Just reducing small daily amounts lowers your cardiovascular risk ^[3].
- Power combo training (3×/week, 30–45 min): Combine endurance (e.g., brisk walking, cycling) with strength exercises for large muscle groups. This mixture most effectively improves insulin secretion and glucose efficiency ^[4].
- Alternatives for focus snacks: Swap granola bars and flavored yogurts for nuts, natural yogurt with cinnamon or berries. This way, you avoid hidden sugar and stay fuller longer ^[1].
- Yoga or mobility session on rest days: Promotes insulin sensitivity and vascular health – ideal if you want less strain or sit a lot ^[5].

Less sugar means more performance: more stable energy, clearer mind, stronger metabolism. Those who master labels and intelligently combine movement build a metabolic armor – practical, measurable, and effective in the long run.