https://linktr.ee/UpbeatHealthCoach

Upbeat Health Coach, Leeds (2026)

08/01/2026

If you’re finding yourself “white-knuckling” cravings right now, 8 days into the No Sugar January Challenge, let’s reframe what’s going on.

Cravings don’t mean you’re weak.

They’re often a sign that blood glucose is unstable or that intake is too restrictive.

When we simply remove sugar without eating enough:
• Blood glucose dips
• Hunger hormones rise
• Food thoughts increase
• Willpower gets blamed for a physiological problem

This is why restriction backfires.

What actually helps is balanced, sufficient meals. Meals that include:
- Protein
- Fibre-rich carbohydrates (vegetables, whole foods)
- Some healthy fat

These can help stabilise blood glucose, reduce insulin spikes and dips, and – crucially – quieten appetite.

More stable blood glucose = fewer food thoughts

A note on chocolate 🍫
If you’re including chocolate during No Sugar January Challenge, keep it very dark: 85% cocoa or higher ✅

Why? Lower sugar content, slower glucose response and higher levels of polyphenols with anti-inflammatory effects.

For comparison: 70% chocolate typically contains over 20g sugar per 100g. Still, if you can't face 85%, 70% is better than typical milk chocolate, which is often less than 25% cocoa and more than 50% sugar 🤯

This challenge isn’t about gritting your teeth through cravings. It’s about learning how to support your body so cravings reduce naturally, as a period of reset after the festive period.

👇 Over to you:
What’s one thing that’s helped you manage cravings so far – even in a small way?

If you want daily support, practical guidance and a place to ask questions, you’re very welcome in the private group:
👉 Upbeat Health Circle - link in bio
https://www.facebook.com/groups/318059229414937

You don’t need perfection.
You need better systems that are easier to maintain. 💪

05/01/2026

If you’ve cut back on sugar and thought
"Why do I feel worse, not better?" - this is why.

In the first few days, your body is recalibrating.

Blood sugar swings settle. Dopamine pathways adapt.
Old habit loops start to lose their grip.

That uncomfortable phase doesn’t mean it's not working.
On the contrary - it usually means it is.

The key isn’t white-knuckling through cravings. Instead, we need to be eating enough, balancing meals and letting our bodies relearn stability.

If you’re somewhere between Day 1 and "why am I still craving biscuits", you're not behind and you're not broken.

And if you’re reading this, wanting to do it but not on your own, it's not too late to join us for our free annual No Sugar January Challenge.

Support, structure and real-life strategies based on my years of experience coaching hundreds through a national blood glucose management health programme. No fads, no guilt and most certainly NO JUDGMENT. I'm doing the Challenge too after the winter festive period. Join us now.

👉 Link in bio for my private Facebook group Upbeat Health Circle

31/03/2025

A little throwback to mid-February, when I teamed up with Zest to run a hands-on health coaching workshop for a lovely (and lively!) mum and toddler craft group at a local children's centre.

With little ones running around and mums juggling a million things, we explored what a balanced plate looks like, got stuck into some simple meal prep, and decoded nutrition labels together. It was messy, a bit chaotic, and definitely challenging—but also so rewarding.

Huge thanks to Syretta and Sabine for their support, and to all the mums who showed up despite the overwhelm. Hopefully, this is just the start of something special with Zest!

16/03/2025

I've recently changed the name of this page from The Upbeat Network to Upbeat Health Coach, as this is more aligned with what I do and sounds less, IDK, boardroom-y. I am excited about some new changes coming your way, as well - there is quite a lot going on in the background! For the time being, my website and email address won't change so you can reach me as normal.
Keep in touch!
Anna

08/03/2025

I do not wish women to have power over men, but over themselves.
- Mary Shelley

Not only is there widespread societal gender inequality, but also women experience unique health challenges, with hormonal balance being central to this. Hormones are not just to do with our reproductive states, but also energy levels, mental and physical resilience, strength, digestion and everything in between. And even once our reproductive years are over, the menopause hits us like a brick and significantly raises our risk of diabetes, heart disease, anxiety and depression, osteoporosis and other serious conditions.

I know today's International Women's Day is coming to an end now but I saw this quote elsewhere and really wanted to share it - and these thoughts - with you all.

I am always here to help and support you, whatever your gender and health challenges.

12/01/2025

Struggling with Evening Sugar Cravings? 🍫🍪

You’re not alone! Sugar cravings can sneak up on even the best of us, especially in the evenings. But don’t worry – I’ve got you covered.

In my latest blog post, I share practical, expert-backed strategies to help you manage those cravings while supporting your metabolic health. From mindful exercises like box breathing to creative ways to distract yourself, there’s something for everyone.

✨ Ready to take control of your evenings? Click the link in the comments to learn how to curb cravings and feel your best!

💡 What’s your go-to tip for managing cravings? Share in the comments below – let’s support each other!

01/01/2025

Evening , how fab to be doing another No Sugar January Challenge! The next Rays of Light email will have to be postponed from today but I hope that you've started the challenge and are getting on OK.

Just as a reminder, the aim is to consume only foods containing no added sugar or no more than 5g per 100g.
❌ No juices, smoothies or sweet tasting drinks
❌ No sweeteners
❓ Fruit - fresh, frozen OK in sensible portions, but I'd suggest no canned and no dried
❓ Exceptions up to you - e.g. very dark chocolate (min. 70% cocoa)

A tip: check the sugar content of the food you have at home, including condiments!

How are you getting on after your first day?

31/12/2024

The No Sugar January Challenge is back!
Want to reset your health - and your tastebuds - after the overindulgent festive period? Then look no further and join us now. Watch the video for guidance. Did I mention it's totally free?

15/12/2024

How do habits change? The answer is: it depends.

As Charles Duhigg reminds us in his book 'The Power Of Habit: Why We Do What We Do And How To Change', changing a habit isn’t about eliminating it—it’s about replacing it with a new, healthier routine. While this requires effort, the key to lasting change is believing that *change is possible*.

Surrounding yourself with people who already embody the habits you want to adopt can make all the difference. When you're part of a group that values fitness, mindful eating or self-care, those habits become the norm, making it easier for you to follow suit and reinforce your own belief in your ability to change.
---

This post is from my weekly(ish) Rays of Light - a free newsletter hoping to nudge you in the direction of greater health and wellbeing.

11/12/2024

Did you know that an average mince pie contains approximately 20 grammes of sugar? On the traffic light labelling system, the reference intake (RI) is 90g, so this comprises ~23% of your intake. Right?

Wrong. 90g sugar per day is the MAXIMUM recommended amount, not a target that we should reach. Unlike fats, protein, fibre, we do not need any sugar at all.

What's more, only 1/3 of the 90g RI should be added sugar, so that's 30g. Mince pies contain virtually nothing but added sugar, so this is more than half of your maximum daily added sugar intake. In a single pie! 🤯

Imagine what that does to your blood glucose levels (think: massive spike, followed by a rapid crash), your insulin sensitivity (or rather: resistance), your hunger levels afterwards and your health (think: inflammation and oxidative damage).

While you can lessen each pie's impact by eating, say, a dollop of unflavoured Greek yogurt together with your pie, just bear in mind that it's still a huge amount of sugar in one hit regardless.

27/10/2024

When doing this writing exercise, have a think about why you would like to achieve each and how it would make you feel. Once you've done that, try to take a step further back: what is the life value behind each item on your list? Once you've done that, you can use the list to set goals that are truly meaningful to you. To give you a personal example:

What would I like to do? - I'd love to complete an Olympic distance triathlon before I'm 40.

Why? - Because it will make me feel strong, resilient and self-disciplined.

Why does it matter? - Because my health is important to me as it will enable me to be there for my children as they grow up. It will also boost my sense of being capable to do incredible things, raising my self-esteem.

How does it help me set goals? - I can decide on a sustainable training plan.

How can I make it happen? - To make it more enjoyable and attractive, I will join triathlon and/or swimming clubs which will normalise the behaviours I want to do.

Over to you!

---
This is from this week's edition of the Rays of Light - a free newsletter nudging you towards better health. If you'd like to sign up - free forever! - you can do so by following https://bit.ly/Rays-of-Light

Upbeat Health Coach

08/01/2026

05/01/2026

31/03/2025

16/03/2025

08/03/2025

12/01/2025

01/01/2025

31/12/2024

15/12/2024

11/12/2024

27/10/2024

Address

Website

Alerts

Shortcuts

Share

Category