Why Drinking Soda is Bad For You

There is way too much sugar in soda

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.

That’s a lot of sugar! When you feed your body that amount of sugar in liquid form, it makes your blood sugar spike and causes an insulin reaction in your body. Drinking soda regularly can eventually lead to weight gain, diabetes, insulin resistance, and other health problems.

Diet soda actually contributes to weight gain. A study of 1,550 people concluded that people who drink diet soda have a 41 percent increased risk of being overweight or obese for every can or bottle they drink per day!  It turns out, any sweet taste signals body cells to store fat and carbohydrates, which makes you hungrier. Sweet tastes also promote insulin release, which blocks your body’s ability to burn fat. The hard truth: No published study has ever proven that drinking diet soda will help you lose weight.

You’re depriving yourself of essential nutrients

If you drink sodas instead of healthy beverages (think water, milk and pure fruit juice), you are less likely to get adequate vitamin A, calcium, and magnesium. What’s more, soda contains phosphoric acid, which depletes calcium and magnesium—two nutrients that help to keep your immunity operating at peak efficiency.

You’re more likely to develop diabetes

Sodas containing high-fructose corn syrup can also lead to a higher production of free radicals, which have been linked to tissue damage, the development of diabetes, and diabetic complications.

Soda bottles are damaging

Plastic soda (and water) bottles contain a toxic chemical called bisphenol A (BPA) that can leak from bottles into soda…into you.  Emerging evidence links BPA to myriad maladies, including immune system depression.  Public health experts recommend that we protect children from exposure to products containing BPA—especially products they consume or use every day.

It contains phosphoric acid

Phosphoric acid hinders the body’s ability to absorb calcium naturally. Not getting enough calcium can lead to bone softening, osteoporosis, and dental cavities. It also messes with your stomach acid, blocking nutrient absorption and slowing digestion.

It can lead to dehydration

Drinking soda can lead to dehydration because of its high levels of sugar, sodium, and caffeine. Many people will drink soda with a meal instead of water and forget to get their necessary daily intake of water.

Diet soda contains artificial sweeteners

Diet soda contains aspartame instead of sugar, and it can actually be more harmful for your body. Reports show that aspartame may be associated with seizures, brain tumors, multiple sclerosis, diabetes, emotional disorders, as well as other health problems.

It contains absolutely zero nutrients

As if you need another reason to bypass soda, it has absolutely zero nutritional value. There are no positive effects to drinking soda expect that it might taste good.

It’s damaging to your teeth

Drinking soda regularly can cause plaque to build up on your teeth, which can lead to cavities and gum disease. Also, when natural bacteria in your mouth feed on sugar from the soda, it forms acid. Acid can lead to tooth decay and cavities.

15 Benefits of Drinking Water

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.  Around 60 percent of the body is made up of water, and around 71 percent of the planet’s surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.

Fast facts on drinking water

  • Adult humans are 60 percent water, and our blood is 90 percent water.
  • There is no universally agreed quantity of water that must be consumed daily.
  • Water is essential for the kidneys and other bodily functions.
  • When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
  • Drinking water instead of soda can help with weight loss.

Fifteen benefits of drinking water


1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

7, The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste

Water is needed in the processes of sweating and removal of urine and feces.

9. It helps maintain blood pressure

A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise

Dehydration during exercise may hinder performance.

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.  More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

14. Weight loss

Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

15. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.


The Benefits Of Drinking Lots Of Water

Water is the most important nutrient in your diet. Nothing else comes close. Got your attention?

Your kidneys get very lazy on the job when you’re dehydrtared and your kidneys give most of its unfinished work to your liver.   One of your liver’s primary functions is to help your body burn stored fat for energy.   Your liver can’t burn fat effectively if has to do the kidney’s job as well. 

How To Adopt This Mantra

Let’s look at how to implement a strategy that allows you to adopt this mantra with the least amount of stress to the fact that you are making lifestyle changes.  Remember these two things:

  1. You want to be the best version of you.  You are not currently happy with how you look/feel and you want that to change.  That means changing your current lifestyle habits.
  2. You will need  to go all in on this project if you really want this to work and you need to get used to being comfortable with being uncomfortable

Use these 3 questions to help you adopt this mantra

1.  How can you make this habit personal?

Choose how much water you would like to start consuming with each meal and thus daily. If you’re not used to drinking fresh mineral water, then start with a small amount each meal, like 100ml. If you’re used to drinking fresh water, then focus on increasing your consistency or slightly increase you normal intake.

2.  How can you make this habit easy?

The first step is to scale the habit to something you are 90-100% confident you can do for 6 days of the week. Have one day off per week from completing the habit.
TIP: Get a nice bottle to store water in and have it with you all the time, to keep reminding you to increase your water intake.

3.  What can you piggyback off?

It’s likely the existing trigger to eat something will be the cue for this habit. It could also be linked to meal preparation if you like to bulk cook for days ahead. You can also prep your water for each meal then too. Just pick a pre-existing habit to use as your reminder. If you are not eating regular meals yet, use another trigger like when you drink coffee or tea.

If you don’t have any kind of established food routine to piggyback off, then SET MULTIPLE ALARMS to remind you to drink until this habit becomes established.

So I advise you to get a water bottle and carry it with you all the time.  Have another one at work and leave it on your desk. Drink water before EVERY meal. Don’t leave this to chance.  Make it happen. Have a drink of water right NOW, if you have some available. If not, go and get some!! I need you to trust in that, what I tell you WILL work. 

Mantra Completed

Thanks for reading and adopting this mantra.

As you strive to make better decisions, it’s an excellent idea to spend some time on your personal growth.  I’m talking about you honestly, attentively listening to yourself.  This is the best source of wisdom. Kindness is a good habit, and it can be cultivated.

In fact, the process of successfully breaking a bad habit takes only three steps:

1: Be honest and understand Why you do it – let the reason be painful if necessary.
2: Connect to who you really are and set an important goal; think well about it.
3: Act accordingly and Never look back!

Don’t Hit Snooze

Clip 1

I know, I know, you must be thinking Youre NOT a morning person. You’ve never been able to rise early, you ‘value’ your  sleep, and you think you feel better with more of it even though, nowadays, there’s no question, you simply don’t get enough of it, (thanks to a full-time job, daily workouts and trying to balance a social life and family.)

But no matter how late you stay out or stay up, snooze shouldn’t t be a  part of your daily routine..

Why? Thats a valid question. Well, for a start, there’s scientific research that says that a snooze isn’t actually good for you. It disrupts your sleep rhythm, and studies have shown that those who use snooze more regularly feel groggier. But for me, it not the scientific reasoning that’s kept me to one alarm. It’s been about the behaviour that snooze is reinforcing.

This might sound daft, but what you are doing to the brain by hitting snooze is, telling yourself that it’s OK NOT to follow through with the things you intended to do today: right at the start of the day.

The more time you have to prepare for the day the less stress you will feel and that will help your daily amount of will power.

It’s more of the principle behind snoozing (or not, in my case). I firmly believe that how you wake up sets the tone for the day. Is it long, and drawn out and dreaded? Or does the sound of your alarm actually signal the start of a new, positive day?

I don’t know about you, but I’d rather just get-up and get-at-’em, while staying excited about what’s ahead.

Clip 2

Here’s why avoiding snooze will work for you


  1. It’s about quality.

Not hitting snooze reminds you what you want to prioritise–quality vs. quantity. You want to stay deeply in sleep until the last possible second. Snoozing only compromises that because the second you give in to that temptation to sleep just five more minutes, you won’t be in a healthy sleep for those moments. You’ll feel agitated during that time and afterwards, sleepier than if you didn’t hit snooze. Try going to sleep just five minutes earlier instead.

  1. It forces you to plan.

You go to bed knowing exactly when you need to get up–down to the minute. Some days that 6:17 a.m. Other days that might be 7:05 a.m. Whatever the time, you will be forced to take a few minutes every evening and plan. When does my dog have to go out? What am I eating? How long will it take to prepare?

The better your plan the night before, the more sleep you will get. ‘If I pack my bag and prep my clothes tonight, I get an extra 10 minutes.  By taking the right steps to being prepared means there’s nothing standing in your way.

  1. It eliminates excuses.

Set your intentions and set yourself up for success. Your mindset is so powerful. It’s that same attitude that guarantees you won’t be skipping the gym or bailing on plans with friends. No matter the time, the plan or the commitment at work, exercise or otherwise, excuses have no place in my day and they shouldn’t in yours.

  1. It makes You commit.

You commit to your day from the moment you wake up and You’re  all-in right from the start. You are forced to make decisions and stick to them, and you will apply that to your entire day. What are the things you want to get done and how am you going to do them?

Remind yourself why you’re doing what you’re doing: ‘I’m waking at 6 so that I can get my exercise done before the family is up, so I can have some quality time with them”.  Whatever it is you’re committing to, make it something you’ll look forward to–I promise the very act of promising yourself makes getting up that much easier.

  1. It reminds You to slow down sometimes.

Sticking to your commitments all week is hard and having a go-go-go morning plan can be intense. That’s why on the weekends,  try to take one day and forego the alarm. Still plan for quality shuteye, but with no alarm and no snooze, let your circadian rhythm (and sunlight of course), kickstart your day.

The Benefits of Getting Up Early

Getting up early will not only enable you to accomplish more, the feeling of that extra time will have a big impact on your stress levels throughout the day.
Rising early gives you the most amazing start. If you are used to starting your day by jumping out of bed late after hitting snooze multiple times and rushing to get yourself and the kids ready, and rushing to drop them to school and getting in to work late, then this might seem like a daunting prospect.  But ask yourself this:  Do you feel rushed, rumpled and barely awake, grumpy and behind everyone else? Would you like to feel organised, refreshed and ready to sieze the day?

How To Adopt This Mantra

Let’s look at how to implement a strategy that allows you to adopt this mantra with the least amount of stress to the fact that you are making lifestyle changes.  Remember these two things:

  1. You want to be the best version of you.  You are not currently happy with how you look/feel and you want that to change.  That means changing your current lifestyle habits.
  2. You will need  to go all in on this project if you really want this to work and you need to get used to being comfortable with being uncomfortable

Use these 3 questions to help you adopt this mantra

1.  How can you make this habit personal?

Choose how often you are going to commit to getting up early.  Is it just one day a week to start with? Is it 2?  Is it just week days?  Make the choice to get up and stick to it and be decisive.  Weekdays or when you have to be up for work and family routines work well to begin with.

2.  How can you make this habit easy?

Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days.  Then cut back another 15 minutes. Do this gradually until you get to your goal time.   Aim for an hour in the long run.  Adjust your bedtime accordingly and have quality time at the start of the day, rather than forced ‘you time‘ at the end, when you are actually tired and ready to sleep.

3.  What can you piggyback off?

Your trigger here is gong to be your morning alarm. The good news is that you are probably setting an alarm on work mornings.  The difficult thing here is that because you are coming from a state of sleep to awake, you might not notice the trigger and you may hit snooze, if that is your current habit.

That’s why you need to move your alarm out of arms length!

So, imagine having a renewing morning ritual, where you get so much done before 8 a.m.  You can do some exercise, plan your food, enjoy the peace and quiet before the rest of the family wakes.  The early morning hours are so peaceful, so quiet. It’s my favourite time of day.  I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe.  You will have time for breakfast and it will create harmony with family members and by the time you get to work, you feel like you’ve gotten a head start.  There is no better way to start off your day than to wake early, in my experience.

Write down and say your personalised mantra out loud every night.

  • I am going to get up at least 15 minutes earlier
  • I am 100% ready to make changes in my life and I am ready to take the early riser challenge.
  • I am 90-100% confident that I will get up at least 15-30 minutes earlier for 6 out of the next 7 days

“The early morning has gold in its mouth,” said Benjamin Franklin.

Getting up earlier will make you more productive, reduce your stress levels, ensure better sleep, have a higher mental and physical capacity and will provide you with lots of positivity. This will help you feel more in control of life. .