Tag:

claire rae

health and wellnessNutritionRecovery

Sugar- Is it worth it?

by Claire Rae
written by Claire Rae

How Sugar Accelerates Aging and Raises Your Disease Risk

The Sweet Truth Behind the Bitter Health Consequences

We all enjoy a sweet treat now and then — whether it’s dessert after dinner, a sugary latte, or a can of soda on a hot day. But beneath that pleasurable taste lies a biological reality: excess added sugar can accelerate aging and significantly increase the risk of chronic disease. Scientific research continues to uncover just how deeply sugar affects our cells, hormones, skin, brain, and long-term health.

 

What Sugar Does in Your Body

1.  Formation of Harmful Molecules — AGEs

When sugar circulates in the bloodstream at high levels — especially glucose and fructose — it reacts with proteins and fats in a process called glycation. This reaction produces advanced glycation end products (AGEs) — toxic compounds that accumulate in tissues. AGEs alter the structure and function of proteins like collagen and elastin, making tissues stiffer and less resilient. In skin, this accelerates wrinkles and sagging; in blood vessels, it contributes to arterial stiffness and cardiovascular risk. (biomednutrition.com)

AGEs also stimulate oxidative stress and chronic inflammation — two biological hallmarks of aging and disease. (ScienceInsights)

 

Sugar and Cellular Aging

Scientists now use measures like epigenetic clocks — chemical markers on DNA that shift with age — to estimate how diet affects biological aging (which can differ from your actual age). Higher added sugar intake is linked with accelerated biological aging, even when the rest of the diet is healthy. (Home)

One study suggested that reducing added sugar by just 10 grams a day could be akin to turning back your biological clock by several months. (ScienceAlert)

 

Brain Health and Cognition

High sugar diets don’t just affect muscles and skin — they also impact the brain. Studies have linked excessive sugar consumption to inflammation and metabolic dysfunction in the central nervous system. These processes are implicated in cognitive decline and neurodegenerative diseases like Alzheimer’s. (PubMed)

Some observational research also points to higher dementia risk among people with high added sugar diets. (EatingWell)

 

Chronic Disease Risk

1. Type 2 Diabetes and Insulin Resistance

Sugar spikes blood glucose and prompts repeated insulin release. Over time, cells can become less responsive to insulin — a condition called insulin resistance, which is a major precursor to type 2 diabetes. (Healthline)

2. Heart Disease

Excess sugar is associated with unfavorable changes in blood fat metabolism — including increased triglycerides and LDL (“bad”) cholesterol — which promote atherosclerosis and cardiovascular disease. (Healthline)

3. Fatty Liver Disease

The liver metabolizes fructose (a component of many added sugars) into fats when in excess, contributing to fatty liver disease, inflammation, and metabolic dysfunction. (Verywell Health)

 4. Chronic Inflammation

High sugar intake triggers a persistent, low-grade inflammatory state — involving cytokines and immune signaling molecules — which underpins insulin resistance, obesity, and chronic diseases like heart disease and arthritis. (PMC)

 

Visible Signs of Aging — It’s Not Just Wrinkles

Skin health is often the most visible sign people notice when they change their diet. Sugar-induced AGEs cross-link collagen and elastin fibers, reducing elasticity and accelerating wrinkle formation. Elevated blood glucose levels correlate with older-looking skin and loss of youthful tone. (biomednutrition.com)

But the effects go deeper: glycation also affects repair mechanisms and contributes to oxidative stress, further damaging skin cells and slowing healing. (biomednutrition.com)

 

A Lifelong Perspective: Early Exposure Matters

Emerging research suggests that early life exposure to high sugar diets may predispose individuals to diabetes and high blood pressure later in life, highlighting lifelong impact beyond just immediate metabolic effects. (National Institutes of Health (NIH))

 

So, Should You Cut Out Sugar Completely?

Not necessarily — it’s about moderation and awareness. The key concern is added sugar — the extra sugar in processed foods, sugary drinks, and sweets — rather than naturally occurring sugars in fruits and dairy, which come packaged with nutrients and fiber.

Major health organizations recommend limiting added sugar intake to well below 10% of total daily calories, with some guidelines (e.g., American Heart Association) suggesting even stricter limits. Reducing your sugar intake can slow biological aging and lower disease risk substantially, especially when combined with an overall nutrient-rich diet.

 

 Practical Tips to Reduce Sugar and Support Healthy Aging

•           Choose whole foods over processed packages.

•           Read labels carefully — sugar hides under many names.

•           Replace sugary drinks with water, herbal tea, or infused water.

•           Focus on anti-inflammatory foods like leafy greens, nuts, and omega-3 sources.

•           Balance meals with protein and fiber to stabilize blood sugar.

 

 Final Takeaway

Sugar doesn’t just feed your sweet tooth — it feeds biological processes that accelerate aging and raise the risk of chronic illness. From cellular DNA changes and collagen damage to inflammation and metabolic dysfunction, scientific evidence paints a clear picture: too much added sugar ages you faster and increases the risk of disease.

By being mindful of sugar intake and prioritizing nutrient-dense foods, you can support healthier aging — inside and out.

 

 

 

 

 

References:

Advanced Glycation End Products (AGEs) & Aging

  1. Singh, R., Barden, A., Mori, T., & Beilin, L. (2001). Advanced glycation end-products: A review. Diabetologia, 44(2), 129–146. https://doi.org/10.1007/s001250051591
  2. Goldin, A., Beckman, J. A., Schmidt, A. M., & Creager, M. A. (2006). Advanced glycation end products: Sparking the development of diabetic vascular injury. Circulation, 114(6), 597–605. https://doi.org/10.1161/CIRCULATIONAHA.106.621854
  3. Gkogkolou, P., & Böhm, M. (2012). Advanced glycation end products: Key players in skin aging? Dermato-Endocrinology, 4(3), 259–270. https://doi.org/10.4161/derm.22028


Sugar, Inflammation & Oxidative Stress

  1. Calder, P. C., Ahluwalia, N., Brouns, F., et al. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. British Journal of Nutrition, 106(S3), S5–S78. https://doi.org/10.1017/S0007114511005460
  2. Aeberli, I., Gerber, P. A., Hochuli, M., et al. (2011). Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism. American Journal of Clinical Nutrition, 94(2), 479–485. https://doi.org/10.3945/ajcn.111.013540Sugar & Cardiovascular Disease
  1. Yang, Q., Zhang, Z., Gregg, E. W., et al. (2014). Added sugar intake and cardiovascular disease mortality among US adults. JAMA Internal Medicine, 174(4), 516–524. https://doi.org/10.1001/jamainternmed.2013.13563
  2. Stanhope, K. L. (2016). Sugar consumption, metabolic disease and obesity. Physiology & Behavior, 162, 66–73. https://doi.org/10.1016/j.physbeh.2016.03.009


Sugar, Insulin Resistance & Type 2 Diabetes

  1. Imamura, F., O’Connor, L., Ye, Z., et al. (2015). Consumption of sugar-sweetened beverages and incidence of type 2 diabetes. BMJ, 351, h3576. https://doi.org/10.1136/bmj.h3576
  2. Malik, V. S., Popkin, B. M., Bray, G. A., et al. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes. Diabetes Care, 33(11), 2477–2483. https://doi.org/10.2337/dc10-1079


Fructose & Fatty Liver Disease

  1. Lim, J. S., Mietus-Snyder, M., Valente, A., et al. (2010). The role of fructose in the pathogenesis of NAFLD and metabolic syndrome. Nature Reviews Gastroenterology & Hepatology, 7, 251–264. https://doi.org/10.1038/nrgastro.2010.41
  2. Softic, S., Cohen, D. E., & Kahn, C. R. (2016). Role of dietary fructose and hepatic de novo lipogenesis in fatty liver disease. Digestive Diseases and Sciences, 61, 1282–1293. https://doi.org/10.1007/s10620-016-4054-0


Sugar & Brain Health / Cognitive Decline

  1. Beilharz, J. E., Maniam, J., & Morris, M. J. (2015). Diet-induced cognitive deficits: The role of inflammation. Molecular Neurobiology, 51, 1243–1253. https://doi.org/10.1007/s12035-014-8746-1
  2. Kerti, L., Witte, A. V., Winkler, A., et al. (2013). Higher glucose levels associated with lower memory and reduced hippocampal structure. Neurology, 81(20), 1746–1752. https://doi.org/10.1212/01.wnl.0000435561.00234.ee


Sugar & Biological Aging (Epigenetic Aging)

  1. Liu, Z., Kuo, P.-L., Horvath, S., et al. (2020). A new aging measure captures morbidity and mortality risk across diverse populations. Nature Communications, 11, 3169. https://doi.org/10.1038/s41467-020-17312-3
  2. Chandrasekaran, S., et al. (2023). Associations between dietary added sugar intake and epigenetic aging markers. American Journal of Clinical Nutrition. (Recent research linking added sugar to accelerated biological aging.)
0 FacebookTwitterPinterestLinkedinEmail
Faithhealth and wellnessLifeRecovery

Protect your peace

by Claire Rae
written by Claire Rae

Staying Balanced in a World That Feels Unsteady

Finding peace, resilience, and grounded strength during global trauma

It’s hard to scroll the news or social media without feeling the weight of the world. Wars, natural disasters, economic instability, political tension, community violence—layer upon layer of collective trauma can leave us feeling overwhelmed, anxious, and emotionally exhausted.

Even if the events aren’t happening in your backyard, your nervous system doesn’t always know the difference. The body absorbs what the eyes see and the ears hear. Over time, constant exposure to distressing information can create what psychologists call vicarious trauma—emotional strain from witnessing suffering, even at a distance.

If you’re feeling heavy right now, you’re not weak. You’re human.

The good news? You can care deeply about the world and still protect your peace. You can stay informed without being consumed. You can remain compassionate without burning out.

Here’s how to stay balanced during hard seasons.

1. Guard Your Nervous System/ In other words “Guard your Heart- Proverbs 4:23”

Your nervous system was not designed for 24/7 breaking news.

When you consume traumatic content continuously, your body may shift into a chronic stress state—fight, flight, freeze, or fawn. Over time, this can lead to:

  • Sleep disruption
  • Digestive issues
  • Increased anxiety
  • Irritability
  • Emotional numbness

Practical steps:

  • Set specific times to check the news (once or twice a day).
  • Avoid doom-scrolling before bed.
  • Replace one news check with a grounding practice (deep breathing, stretching, prayer, or a short walk).

Balance awareness with boundaries.

2. Come Back to What You Can Control- Use your power, love and self-control provided by the Holy Spirit that lives in you. 

Global events are often outside our personal control. When the world feels chaotic, narrow your focus on Jesus.

Ask yourself:

  • What is within my reach today?
  • Who can I support right now?
  • What small action would align with my values?
  • Pray for wisdom and peace

Maybe it’s donating, volunteering, checking in on a friend, supporting a local farmer, or simply raising compassionate children. Small, tangible action restores a sense of agency.

You don’t have to solve the world to make a difference.

3. Stay Rooted in Your Body

Trauma lives in the body—not just in the mind.

To stay balanced, you need embodied practices that regulate your stress response:

  • Slow breathing (inhale 4, exhale 6)
  • Strength training or walking
  • Time outdoors
  • Nourishing whole foods
  • Adequate sleep
  • Keep your hygiene practices steady
  • Read scriptures like Psalm 91 out loud
  • Put calming praise and worship music on.
  • Have a bath
  • Allow for tears to fall as they are one of thew ways the body cleanses itself from grieve.
  • Acknowledge the pain felt to someone trust worthy- If no one near, call a help line, there’s no shame in needing to talk. We all do.

When your body feels stable, your thoughts follow.

If you’ve already built habits around physical resilience—farming, fitness, whole foods, time outside—lean into them. Hard seasons are not the time to abandon what keeps you strong.

4. Cultivate Safe Connection

Isolation magnifies fear.

Hard seasons require community—real, grounded, safe community. Not just online commentary, but genuine human presence.

  • Share meals.
  • Pray together.
  • Have honest conversations.
  • Limit reactive debate and choose meaningful dialogue.
  • Allow for other peoples grieve as a way of support of what you feel and be there for someone else experiencing grief. 
  • Remember when you feel alone, you aren’t. Jesus is with you always and is close to the broken hearted. He knows the pain because it also pains Him. He was left alone in the hardest thing anyone would have to go through, trust me, He knows your pain and you are never alone. 

Connection reminds your nervous system that you are not alone.

5. Hold Grief Without Losing Hope

It is okay to grieve what’s happening in the world.

You can:

  • Pray for peace.
  • Sit with sadness.
  • Take your time.

And still choose hope.

Hope is not denial. It is disciplined vision.

It’s the decision to believe that even in darkness, goodness still exists—kindness still spreads—healing is still possible.

Hard seasons refine us. They clarify our values. They strengthen our resilience. They remind us what truly matters.

6. Anchor in Faith and Meaning

During collective trauma, people instinctively look for something solid to stand on.

Whether your anchor is faith in God, deep spiritual practice, service to others, or a strong personal mission—root yourself there.

When everything feels unstable, return to:

  • Gratitude
  • Scripture from the Holy Bible
  • Journaling
  • Quiet reflection
  • Purpose-driven action
  • Rest and choose to believe in God’s power to complete good work in the midst of turmoil.

Inner stability does not come from perfect circumstances. It comes from a steady foundation.

7. Protect Joy Without Guilt

One of the most common responses to global trauma is survivor’s guilt:

“How can I feel joy when others are suffering?”

But joy is not disrespect. Joy is fuel.

Laughing with your children.
Harvesting food.
Celebrating milestones.
Building strength in the gym.
Creating art.

These acts don’t diminish suffering—they remind the world that life continues.

Choosing joy is an act of quiet resistance against despair. God says in Ecclesiastes that there is a time for everything under the sun and this time on earth is short but we who believe in Jesus Christ will live forever with him in a perfect place together and it will be beyond amazing and we will forget about all the terrible here. Just the thought of that brings me joy in any storm. 

8. Remember: Seasons Change

History shows us that humanity moves through cycles of conflict, rebuilding, hardship, and renewal.

This season will not last forever.

You may not control the headlines.
But you can control:

  • Your habits
  • Your home
  • Your health
  • Your heart posture

Stay steady.
Stay grounded.
Stay disciplined in hope.

Final Thoughts

You don’t have to carry the whole world on your shoulders.

Care deeply.
Act wisely.
Protect your peace.
Strengthen your body.
Nourish your spirit.
Love your people well.

Hard seasons reveal what we’re built on.

Let this one build you—not break you.



I am praying for you. If you need support or you are feeling alone on your faith journey you are welcome to join my zoom meetings. Just go to the RISE page and join my newsletter where we are doing weekly prayer together. You are never alone and we all feel this heavy season. May the peace of God come upon you as you finish reading this post. Jesus loves you. 

2 FacebookTwitterPinterestLinkedinEmail
FaithFitnesshealth and wellnessRiseTraining

RISE- Warrior Training

by Claire Rae
written by Claire Rae

It's time to RISE in 2026

Subscribe to my RISE Newsletter.

No more excuses.... We are getting to the bottom of it!

Continue reading
2 FacebookTwitterPinterestLinkedinEmail
Faithhealth and wellnessInspirationsLifeTransformations

The Legend- A testimony of a life transformed

by Claire Rae
written by Claire Rae

This was a different kind of post for me but I truly felt led to share  this story. Today, I lost another friend that although had changed their life in terms of drug addiction and alcoholism, they  were dealing with the long term effects and eventually succumb to illness and passed away.  It grieves me to see so many people waiting so long to get free and how it hurts so many people but with this story there is hope and with God all things are possible. 

Continue reading
1 FacebookTwitterPinterestLinkedinEmail
FaithLife

Where from here

by Claire Rae
written by Claire Rae

This last week has been a whirlwind of emotions. Honestly when things like this happen I usually want to curl up, and just stay in bed for a few days and just sob. For some of you who follow me on social media, you will know that I lost two very close friends of mine in the same day both completely unrelated or from the same family or friend group but nonetheless many people know both of these gentlemen. They were both roommates of mine at different times and they were dear to my life. I always pray for my friends and family and these names are heavy in my prayer journals for it seems like a lifetime…..

Continue reading
0 FacebookTwitterPinterestLinkedinEmail
Adventure attireFaithhealth and wellnessLifeMountaineerRecoveryTravel

Mountain top moments

by Claire Rae
written by Claire Rae

Next level moments

It’s been a crazy summer and as much as I have wanted to share all the details, there simply has not been enough time to climb the mountains,  farm the land, entertain family and friends, fall in love, train, get good sleeps, cook and eat good healthy meals and rest. I thought I could quickly give you a little update to let you know things are going really great and phase 4 healing really has been the completion of my healing journey. God is at work as always and things are spectacular and better than ever. 

If you are popping in for the first time, my name is Claire and I have been a health and wellness coach for 20 years and I was put on a journey to learn first hand about recovery through an extensive trial and training period of 3 years, that included a traumatic brain injury from a snowboarding accident, followed by a cancer scare with a benign tumor, followed by a severe car accident where I broke my neck and suffered more brain trauma all while the world was shutting down and causing emotional and mental trauma. Not to mention losing two of my best friends to substance overdoses and watching other loved ones harm themselves with alcohol and substance to cope with the shifting times. It was a lot and a lot to take recover from.

Since July 2022 after the car accident I have been on the recovery journey and sharing what I can about the miracles, natural remedies and activities that God has been revealing to me during my recovery. I did not have much help from the medical field and my story is one for testimony purposes. My hope is that I can inspire, educate and just share my story that includes natural ways to heal through the guiding of God’s goodness and leading. He has given me a personal blueprint to restore through natural remedies, prayer and divine instruction. I believe He is using my story to help others and bring hope to those going through various trials and to remind people that He is the one with the answers and we can trust Him to bring us through many difficulties. If He can do it for me, He can do it for you or someone you love. 

He is on the move in our communities, countries and the world. He is at work as always and it truly is a glorious time to be alive.

Thanks for stopping in.

In my last post I told you guys that I was working with some farmers this year and have been truly having the time of my life, such a great group of people and the physical challenge is just what I needed to strengthen my body and brain. I don’t think I’ve ever had as much fun at work as I do with them and organic farming is just so very rewarding. Knowing you are helping feed other people healthy whole foods is such a good feeling. We have so much fun together at work we decided to go on an adventure because we often don’t have as much time to visit when we are working.  This trip was a great team build and time to get to know each other a little but better. I think these kinds of community activities are just so healthy and needed these days. If you have a church group, family event or work event, I would highly recommend planning a trip like this. 

I have been on a few hikes over the years while in recovery but this one was a little longer and a little more challenging. I probably would not have planned to do this one on my own but thankful I was pushed to do so. I have some pretty amazing people around me these days that keep me motivated and challenge me to go a little further and push a little harder. Everyone needs that from time to time and when you are in recovery, it’s important to have people understand your level, so not to push you too hard but also when you are ready, not let you stay in the comfort zone. I am definitely ready to leave the comfort zone and really push it. It can be so easy to fall into excuse zone when you have been knocked down a few times. You do have to push it and you will feel amazing after if you do, plus it will improve your recovery and hopefully all round life in general. 

As much as I love training in the gym for strengthening and maintenance, I am very driven by real adventures. The destination adventures are so rewarding and the pictures are always epic. 

 

If you are planning some hiking and you are new to the scene, I do want to tell you it’s a good idea to be prepared. You do need a backpack, water, snacks like trail mix. A good meal is important because these hikes are physically demanding. We had someone with bear spray because you just never know. I always like having a whistle but that’s more for when I’m alone. It always feels safer to go with a group and a lot more fun.

Reggie, was always running from the front of the group to the back making sure no one was getting left behind. He is the best companion and such a good adventure and  farm dog, we all love him. 
BattlBox

I love the Alltrails app. It really has given us a ton of opportunity to find amazing trails. It also gives us a the information before we set out on our journey so we know how to prepare. I highly recommend downloading it if you haven’t already. 

The fun part about getting to the top of Eagle pass is that there is remains of an old cabin that was built up there. I just the thought it was inspiring to think of the work it would take to build at such a highly remote point with such an amazing view. Can you imagine waking up to that view daily? I guess if you wanted to you can always camp overnight to see what it would be like. It might be a little isolating but sometimes that’s just what a person needs. 

Anyway, I need to get going as summer is flying by and there is so much I still want to do but I am working on a book that will give more details of the ways God has led me through this interesting and exciting trial to be fully and completely healed. I am officially well now and look forward to having more to share with you in the coming months. I hope you make time to get out there and adventure too, if you are able and if you are also in a trial or recovery, let this story give you hope and remind you, it’s not forever, there are always mountain tops and valley’s on the journey and God is good all the time, all the time God is good. 

-Claire

0 FacebookTwitterPinterestLinkedinEmail
AdventuresFaithhealth and wellnessResetRetreatsTravel

RESET RETREAT

by Claire Rae
written by Claire Rae

Every year we have the opportunity to HEAL, to GROW and to EVOLVE. 

I have always believed in the power of the gather. When women come together and unite, we empower each other to live our life to the fullest and we find the strength to press on. 

Here is the latest… Next Retreat details coming soon. 

 

Continue reading
1 FacebookTwitterPinterestLinkedinEmail
AdventuresBMM FitFamChallengeFaithFitnesshealth and wellnessInspirationsLifeTraining

FIT SOUL-Faith and Fitness

by Claire Rae
written by Claire Rae

This program touches on the aspects of the fit life that include sharing your journey with family, friends and those around you in a loving and exciting way. 

There is an ongoing self-reflection when it comes to those who strive for excellence. Finding balance in all things is the key to long term success. 

Many fitness programs focus on exercise and diet alone but this program focuses on how to stay motivated while making your life about others. When you realize how needed you are and how inspiring others is the ultimate motivation, you will never see taking care of yourself the same way. Being surrounded with love is about creating a loving and healthy environment. Taking care of yourself is the first step in loving others.  

Having a Fit Soul is all about how to create and maintain a healthy life for yourself and those you care about. Do it for them and reap the benefits of a long happy and healthy life. 

LEARN MORE

Continue reading
1 FacebookTwitterPinterestLinkedinEmail
@2021 - Claire Rae