Hello Viewer,

From zero-calorie sodas to guilt-free gummies, artificial sweeteners promise all the taste with none of the consequences. But is that the whole story?

In Edition #95, we’re pulling back the label on what these sweet substitutes do to your body.

👇 CHECK IT OUT  

📥 Try This: 🧠 Craving Reset Cheatsheet
🎥 Watch: What Do Artificial Sweeteners Actually Do to Your Body?
📲 Challenge: JOIN WEEK 3 OF THE NO SUGAR CHALLENGE
👥 Refer a Friend: Help someone with more wellness—refer friends or family 
💪 Exclusive Offer: Get your summer body—work directly with Coach DC

LAST WEEK’S TRIVIA

Which fermented food is known to contain billions of probiotics per cup?

⬜️⬜️⬜️⬜️⬜️⬜️ 🥛 Milk
🟨⬜️⬜️⬜️⬜️⬜️ 🥬 Sauerkraut
🟩🟩🟩🟩🟩🟩 🥣 Kefir (✅ 10-50 billion)
⬜️⬜️⬜️⬜️⬜️⬜️ 🍜 Ramen

Kefir is the Answer

THIS WEEK’S POLL 🤔 

_{👁️ OVE’S GUIDE TO}

ARTIFICIAL SWEETENERS

There’s no biological free lunch. Even zero-calorie sweeteners come with a cost — sometimes hidden, sometimes subtle, and sometimes only noticeable in the long run. This edition of The Perspective breaks down what’s in your diet soda, protein bar, or sugar-free yogurt.

✅ Why Use Sweeteners?

Pros of Artificial Sweeteners:

• 🚫 Zero or low calories

• 🦷 Tooth-friendly (no cavities)

• 📉 Blood sugar neutral (great for diabetes management)

• 🧁 Still satisfy your sweet tooth

These are helpful if you're trying to lose weight, manage your insulin levels, or reduce sugar intake for improved metabolic health. But as always, moderation is key.

✅ Safety Overview

Artificial sweeteners such as aspartame, sucralose, saccharin, and acesulfame-K are approved by the FDA, Health Canada, and the European Food Safety Authority (EFSA). When used within safe daily limits, they’re not considered harmful.

🔎 For example, the acceptable daily intake (ADI) for aspartame is 40 mg/kg body weight — roughly 21 cans of diet soda a day (for a 75 kg adult).

But "safe" doesn’t always mean impact-free. Let’s dive into how they’re made and what they do in your body.

🧪 How They’re Made

1. Aspartame

• Made from phenylalanine + aspartic acid + a methyl ester in a lab.

• Breaks down into its components in the body.

• ⚠️ Not safe for people with PKU (phenylketonuria).

2. Sucralose (Splenda)

• Starts as sugar, then three hydroxyl groups are swapped for chlorine atoms.

• This tweak makes it indigestible — it passes through the body without being absorbed as calories.

• ⚠️ Concerns about gut health and chemical breakdown when heated.

3. Saccharin

• Created from benzoic sulfinide, a fully synthetic chemical.

• 300–400x sweeter than sugar.

• It was once thought to be carcinogenic.

4. Acesulfame-K

• A potassium salt made from acetoacetic acid + potassium.

• 💪 Chemically stable and often used in combination with other sweeteners.

5. Stevia

• 🍃 Derived from a plant, but the final product is refined via water extraction, enzymatic steps, and alcohol purification.

• ⚠️ Natural origin ≠ natural product.

6. Monk Fruit

• 🍈 Extracted from fruit and purified (often with ethanol) and usually blended with erythritol.

7. Erythritol (sugar alcohol)

• Made by fermenting glucose with yeast.

• 🌀 Almost zero calories, but can cause bloating/gas in large amounts.

⚠️ Side Effects & Gut Impact

• 🧫 Sucralose and acesulfame-K may alter gut flora, especially when overused.

• 💨 Erythritol can lead to digestive distress or a laxative effect.

• 🌿 Stevia:

  • Doesn’t feed beneficial bacteria like prebiotics do.

  • May alter microbial balance in the gut when used excessively

• 🍬 Some artificial sweeteners may increase cravings for sweet foods, potentially undermining weight goals.

🍓 Natural Sweet Alternatives

If you’re looking to cut down on sweeteners altogether, here are some whole-food options:

• 🍯 Raw honey (use sparingly)

• 🍌 Mashed ripe bananas

• 🍎 Unsweetened applesauce

• 🌰 Date paste or whole dates

• 🍠 Roasted sweet potatoes in smoothies or baking

• 🍇 Berries (fresh or frozen)

These options offer sweetness with fibre, antioxidants, and nutrients, not just empty flavour.

🔍 Final Word

Sweeteners can be a tool, but not a free pass.

 ✨ A Message From Our Partner ✨ 

GET A HEAD START ON YOUR SUMMER BODY 🌞

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MINDFUL PRACTICE 🧠  

RIDING CRAVINGS

Cravings come in waves—ride them, don’t fight them.
Whether it's sugar, snacks, or scrolling, your body responds to cues. These tips help you pause, redirect, and reset.

🍬 1. Pause & Observe

Ask: Is this hunger or habit? Cravings usually peak within 10 to 15 minutes.

💧 2. Hydrate First

Drink 250 to 500 ml (8 to 16 oz) of water—often, cravings are thirst in disguise.

🧘 3. Surf the Urge

Close your eyes, breathe deeply (in for 4, out for 6), and let the urge pass like a wave.

🏃 4. Move for 5

A brisk walk or light stretch resets dopamine and reduces stress-driven cravings.

🍓 5. Smart Swaps

Choose naturally sweet options, such as apple and nut butter, frozen berries, or a square of dark chocolate.

Let your taste buds reset over time. Your gut (and goals) will thank you.

📥 Download the full Craving Reset Cheatsheet here 📌

Let me know how this week’s edition landed — your feedback helps me sweeten the science for you every week.

Until Next Edition,

Coach DC 
The Perspective 👀 

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}