30 Sugar-Free Thanksgiving Desserts for Diabetics (Super Easy Recipes)

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Discover 30 sugar-free Thanksgiving desserts for diabetics that I still enjoy while keeping my HbA1c at 5.3.

Thanksgiving — the season of sparkle, joy, and irresistible feasts!

It’s the season when kitchens smell like pumpkin spice and toasted pecans, when dessert tables overflow with pies, crumbles, and sweet treats we’ve waited all year for.

From that first slice of pumpkin pie to the last spoonful of apple crisp, food has always been at the heart of Thanksgiving.

But wait — you’ve just learned you have high blood sugar, and suddenly, that Thanksgiving magic feels like it’s slipping away. It’s like someone poured cold water on your sweet tooth.

The good news? You don’t have to sit out on the fun. With a few clever ingredient swaps (the kind I’ll share with you below) you can still enjoy every festive bite without spiking your blood sugar.

Practical Tips for a Sugar-Free Desserts

Before I share my 30 sugar-free Thanksgiving desserts for diabetics, I want to break down the key components of a dessert and walk you through my thought process for creating a diabetic-friendly version.

So that you can customize your own too!

From choosing the right flour, adding protein and fiber, picking sweeteners, to selecting the right portions, each element plays a part in achieving a delicious treat that still supports a great blood sugar outcome.

1. Choose the right natural sweetener.

We know diabetes means cutting out sugar from our diet. But for sweet tooths like us, that’s not always easy!

Thankfully, many natural and artificial sweeteners have been developed to give the same sweetness as sugar, but with fewer calories and a gentler impact on blood sugar.

Learn more: 5 Natural Sweeteners That Are Good for Your Health

They’re excellent for sweetening desserts, but keep in mind not all behave the same in baking.

	Good	Bad	Best Use
Stevia	Heat-stable	Does not caramelize or crystallize (less browning). Pure form can be too potent in sweetness. May impart licorice-like aftertaste.	Beverages, dressings, and sauces. Tabletop sweetener. Use blended options (e.g. with erythritol) for baking.
Allulose	Caramelizes for browning effect. Behaves similarly to sugar. No aftertaste.	Browns more quickly than sugar, which can lead to overbrowning.	Desserts, syrups, and beverages. Baked goods like cookies and cakes.
Monk Fruit	Heat-stable. Clean, sweet flavor with minimal aftertaste.	Pure form can be too potent in sweetness.	Drinks, smoothies, and desserts. Sauces and salad dressings.
Erythritol	No aftertaste. Can provide a cooling sensation. Sugar-like qualities.	Cooling aftertaste can be off-putting to some.	Frostings, cold beverages, and chocolate recipes where cooling is desired. Baked goods like cookies and cakes.

Pro tip: Each sweetener has a different level of sweetness, so start with a small amount and adjust gradually until it tastes just right. Or you can refer to a sweetener-sugar conversion chart.

2. Add flavor, not sugar.

Sweeteners aside, if you get a little creative, there are so many natural ways to boost flavor without using sugar.

Try adding warm spices like cinnamon, nutmeg, or ginger, or brighten things up with vanilla or almond extract.

You can also use zest from orange or lemon, a pinch of sea salt, unsweetened cocoa powder, instant coffee or espresso powder, or toasted nuts and seeds to add depth and richness.

3. Balance textures with healthy fats.

Without sugar, desserts can turn dry.

Add moisture-rich ingredients like Greek yogurt, low-sugar pumpkin puree, or avocado, or healthy fats like olive oil, coconut oil, or nut butter to keep bakes tender and rich.

4. Use fiber-rich flours.

If you usually bake with all-purpose white flour, it’s time to make a switch. White flour is high in carbs and low in fiber, which means it can spike your blood sugar quickly.

In the table below, arranged in order of increasing net carbs, you’ll see why keto bakers love almond flour — it’s low in carbs and rich in healthy fats. Soy flour and coconut flour are also excellent choices.

1 Cup	Calories (kcal)	Carbs (g)	Fiber (g)	Net Carbs (g)
Almond Flour	720	20	12	8
Soy Flour	366	30	8	22
Coconut Flour	600	84	52	32
Oat Flour	330	60	9	51
Spelt Flour	440	92	16	76
Whole Wheat Flour	407	87	14.6	72.4
Bread Flour	440	88	4	84
Cake Flour	400	88	0	88
All-Purpose White Flour	455	95	3	92

5. Mind the portion size.

High-carb ingredients like pumpkin, apples, cranberries, and sweet potatoes are often the stars of Thanksgiving desserts.

But if you’re watching your blood sugar, it’s important to keep an eye on portion sizes.

There’s no one-size-fits-all rule, but as a general guide, aim for 10–15 g of carbs per dessert serving, and pair it with some protein, fiber, or healthy fat to help balance your blood sugar response.

Here’s a quick look at the approximate carb content of common Thanksgiving dessert ingredients:

Ingredient	Carbs (½ cup)	Portion for 10 g carbs
Cranberries (fresh)	6 g	1⅔ cups
Apple (raw, diced)	8 g	1¼ cups
Pumpkin (cooked)	10 g	1 cup
Orange (segments)	11 g	1 cup
Pear (raw, diced)	13 g	¾ cup
Sweet Potato (cooked, mashed)	14 g	¾ cup
Pomegranate seeds	16 g	⅗ cup
Banana (mashed)	25 g	⅖ tbsp
Dates (chopped)	55 g	⅕ tbsp
Raisins (dried)	66 g	⅙ tbsp

Note: Whenever possible, try to stick to fresh, whole ingredients. The canned, syrup-packed, or dried forms often contain much higher sugar

I personally let my blood sugar readings guide my portions: if my reading is on the lower side, I can enjoy a little more next time; if it’s higher, I scale back.

It took me a few months of trial and error to figure out what truly works for my body.

Related: How much carbs per day for diabetics (+ my personal story)

You may be interested: Low Glycemic Index Food List of over 100 Foods (come with free printable PDF)

6. Add a protein boost.

This is my favorite strategy — using protein to slow down digestion and the release of sugar into our blood.

Protein not only helps you stay full longer, but also balances your blood sugar curve, especially when paired with fiber and healthy fats.

Blend in protein powder, eggs, Greek yogurt, toasted nuts, or nut butter.

7. Decorate smartly.

Top with unsweetened whipped cream, toasted nuts, cinnamon, or a sprinkle of cocoa powder instead of sugary frosting.

You’ll get the festive look and flavor, minus the glucose spike.

30 Sugar-Free Thanksgiving Desserts for Diabetics

Feel free to customize the recipe according to your preferences.

The macros are estimated based on data from USDA and FatSecret, so always double-check the nutrition label of your ingredients for the most accurate values.

You’ll notice in the macro details that every dessert still contains some sugar, even though this article is titled “sugar-free desserts.” That’s because natural ingredients like fruits contain naturally occurring sugars. But rest assured, all these recipes have zero added sugar; no sugar is added manually.

Pies, Tarts & Crisps

1. No-Bake Pumpkin Pie

In a bowl, whisk 1 ½ cups pumpkin purée, ½ cup plain Greek yogurt, 4 oz cream cheese (softened), 2 tbsp monk fruit sweetener, 1 ½ tsp pumpkin pie spice, 1 tsp vanilla extract, and a pinch of salt until smooth and creamy; prepare a 9-inch crust by mixing 1 ½ cups almond flour, 2 tbsp melted butter, and 1 tbsp almond butter, press firmly into the pie dish, and chill for 20 minutes to set; spoon the pumpkin mixture over the crust, smooth the top, refrigerate for at least 4 hours or overnight until firm, then slice and serve chilled.

Macros (1 out of 6 slices): 330 kcal, 16g carb, 10g protein, 5g fiber, 5g sugar, 27g fats

2. Almond Flour Pecan Pie Bars

Stir together 2 cups almond flour, ¼ cup melted butter, and 1 tbsp sweetener, press firmly into an 8×8-inch pan, and bake at 175°C (350°F) for 10 minutes; in another bowl whisk 1 egg, 2 tbsp melted butter, 2 tbsp sweetener, 1 tsp vanilla, and 1 cup chopped pecans, pour evenly over the crust, bake another 20–25 minutes until golden and set, cool completely, then cut into 8 bars.

Macros (1 out of 8 cuts): 340 kcal, 12g carb, 9g protein, 5g fiber, 2g sugar, 32g fats

3. Pecan Pie

Whisk 3 large eggs, ¼ cup melted butter, 2 tbsp sweetener, 1 tsp vanilla extract, and 1 cup chopped pecans until glossy; pour into a 9-inch almond flour crust made with 1 ½ cups almond flour and 2 tbsp melted butter, smooth the top, and bake at 175°C (350°F) for 35–40 minutes until the filling is firm and the pecans are lightly toasted, then cool before serving.

Macros (1 out of 8 slices): 340 kcal, 12g carb, 9g protein, 5g fiber, 2g sugar, 32g fats

4. Apple Pie

Toss 4 medium apples (thinly sliced) with 1 tbsp lemon juice, 1–2 tbsp sweetener, 1 tsp cinnamon, ¼ tsp nutmeg, and a pinch of salt; spoon into a 9-inch almond flour crust made from 1 ½ cups almond flour and 2 tbsp butter, add a light top crust or crumb topping, brush with melted butter, and bake at 180°C (350°F) for 40–45 minutes until the apples are tender and the crust turns golden.

Apple is a higher-carb fruit, so I recommend enjoying just half a slice and pairing it with protein and fiber, like a handful of toasted pecans.

Macros (1 out of 8 slices): 200 kcal, 19g carb, 5g protein, 4g fiber, 8g sugar, 16g fats

5. Apple Crisps

Mix 3 sliced apples with ½ tsp cinnamon, ¼ tsp nutmeg, 1 tbsp sweetener, and 1 tsp lemon juice, then spread evenly in a small baking dish; combine ½ cup dry rolled oats, 2 tbsp almond flour, 1 tbsp melted butter, 1 tbsp chopped almonds, ½ tsp vanilla, and a pinch of salt, crumble over apples, and bake at 180°C (350°F) for 25–30 minutes until the topping is crisp and lightly browned. If you love enjoying with ice cream, try pairing them with Breyer’s CarbSmart ice cream (zero added sugar).

Macros (1 out of 6 servings without ice cream): 120 kcal, 16g carb, 2g protein, 3g fiber, 8g sugar, 6g fats

6. Caramel Apple Dump Cake

Layer 3 sliced apples in a small baking dish, drizzle with 2 tbsp sugar-free caramel sauce, and sprinkle ½ tsp cinnamon; mix 1 cup almond flour, 1 tsp baking powder, 1 tbsp sweetener, and 2 tbsp melted butter until crumbly, sprinkle evenly over apples, and bake at 180°C (350°F) for 30 minutes until golden and bubbly, then let rest 5–10 minutes before serving.

Macros (1 out of 6 servings without ice cream): 200 kcal, 15g carb, 5g protein, 4g fiber, 8g sugar, 14g fats

7. Mini Pumpkin Tarts

Mix ½ cup pumpkin purée, 1 egg, 2 tbsp sweetener, ¼ tsp cinnamon, and 2 tbsp cream; spoon into 6 mini tart shells made from almond flour dough, bake at 175°C (350°F) for 15–18 minutes until the filling is set, then cool and top with a small dollop of whipped cream before serving.

Macros (1 out of 6 tarts): 270 kcal, 13g carb, 8g protein, 3g fiber, 4g sugar, 25g fats

Cakes, Cheesecakes & Rolls

8. Pumpkin Cheesecake Bites

Combine ¾ cup almond flour, 2 tbsp melted butter, and 1 tbsp sweetener, mix until crumbly, and press 1 tsp of the mixture into the bottom of each of 12 lined mini muffin cups to form the crust; in another bowl, blend 1 cup pumpkin purée, 8 oz cream cheese (softened), 1 egg, 2 tbsp sweetener, 1 tsp vanilla extract, and 1 tsp pumpkin pie spice until smooth; spoon the pumpkin mixture evenly over the crusts, bake at 160°C (325°F) for 18–20 minutes until just set, then chill for at least 1 hour before serving.

Macros (1 out of 6 bites): kcal, g carb, g protein, g fiber, g sugar, g fats

9. No-Bake Pumpkin Cheesecake Balls

Mix 8 oz cream cheese, ½ cup pumpkin purée, 2 tbsp almond butter, 1 tbsp sweetener, 1 tsp vanilla, and 1 tsp cinnamon until smooth; shape into 6 mini balls, roll in ¼ cup crushed pecans, and refrigerate for 1 hour.

Macros (1 out of 6 balls): 200 kcal, 9g carb, 5g protein, 2g fiber, 3g sugar, 19g fats

10. Cranberry Swirl Cheesecake Bars

Blend 8 oz cream cheese, 1 egg, 2 tbsp sweetener, and ½ tsp vanilla until creamy; spread over a crust made with 1 ½ cups almond flour, ¼ cup melted butter, and 1 tbsp sweetener pressed into an 8×8-inch pan; swirl in ¼ cup no-sugar-added cranberry sauce, bake at 175°C (350°F) for 25 minutes, and cool before slicing.

Macros (1 out of 6 bars): 400 kcal, 15g carb, 10g protein, 4g fiber, 4g sugar, 36g fats

11. Pumpkin Mug Cake

In a large microwave-safe mug, whisk 3 tbsp almond flour, 2 tbsp pumpkin purée, 1 tbsp sweetener, 1 tbsp milk, 1 tsp melted butter, ¼ tsp vanilla, ¼ tsp cinnamon, and ¼ tsp baking powder until smooth. Microwave for 60–75 seconds until risen and set in the center, then cool slightly before enjoying.

Macros (½ mug cake): 150 kcal, 13g carb, 4g protein, 2g fiber, 2g sugar, 14g fats

12. Pumpkin Roll Cake

Beat 3 eggs with ¼ cup sweetener, then mix in ¾ cup pumpkin purée, 1 tsp vanilla, 1 tsp cinnamon, ½ tsp baking soda, and ¾ cup almond flour; spread onto a parchment-lined 10×15-inch pan, bake at 180°C (350°F) for 12–14 minutes, cool slightly, spread with ½ cup whipped cream cheese filling, and roll gently into a log before chilling.

Macros (1 out of 6 slices): 170 kcal, 15g carb, 7g protein, 2g fiber, 1g sugar, 14g fats

13. Apple Cider Donut Cake

Whisk 1 ½ cups almond flour, ½ cup oat flour, 1 tsp baking powder, ½ tsp cinnamon, and ¼ tsp nutmeg; in another bowl mix 2 eggs, ¼ cup melted butter, ¼ cup unsweetened apple cider, 2 tbsp sweetener, and 1 tsp vanilla; combine and pour into a small bundt pan, bake at 180°C (350°F) for 30 minutes until golden, then dust lightly with cinnamon.

Macros (1 out of 8 slices): 200 kcal, 16g carb, 8g protein, 3g fiber, 3g sugar, 14g fats

14. Upside-Down Cake

Arrange ½ cup thinly sliced apples (or pears) at the base of a greased 8-inch round pan; mix 1 cup almond flour, ¼ cup oat flour, 1 tsp baking powder, 2 eggs, 2 tbsp melted butter, 2 tbsp sweetener, and 1 tsp vanilla, pour over the fruit, and bake at 175°C (350°F) for 25–30 minutes until golden, then invert while warm to serve.

Macros (1 out of 8 slices): 170 kcal, 15g carb, 6g protein, 3g fiber, 5g sugar, 12g fats

Cookies, Bars & Blondies

15. Flourless Almond Butter Pumpkin Cookies

Stir together ½ cup almond butter, ½ cup pumpkin purée, ¼ cup sweetener, 1 egg, 1 tsp vanilla extract, 1 tsp cinnamon, and ½ tsp baking soda until smooth; drop 1-tbsp portions onto a lined baking sheet, flatten slightly, and bake at 175°C (350°F) for 10–12 minutes until set, then cool on the tray before serving.

Macros (1 out of 6 cookies): 160 kcal, 17g carb, 5g protein, 2g fiber, 2g sugar, 14g fats

16. Leftover Stuffing Muffins

Preheat oven to 190°C (375°F) and grease a 12-cup muffin tin; sauté 3 oz diced turkey with 1 tbsp butter, 3 minced shallots, 3 chopped celery stalks, herbs, and seasoning until soft; mix with 12 oz toasted whole-grain bread cubes, whisk 1 egg with 1¾ cups broth, pour over, toss to combine, spoon into muffin cups, and bake 25 minutes until golden and crisp.

Macros (1 out of 12 muffins): 100 kcal, 14g carb, 5g protein, 2g fiber, 4g sugar, 3g fats

17. Snickerdoodle Apple Bar

Combine 1 cup almond flour, ½ cup oat flour, ¼ cup butter, 2 tbsp sweetener, 1 egg, 1 tsp vanilla, and ½ tsp baking powder; fold in ½ cup finely chopped apple, spread into an 8×8-inch pan, sprinkle with a mix of ½ tsp cinnamon and ½ tsp sweetener, and bake at 175°C (350°F) for 20–25 minutes until golden.

Macros (1 out of 8 cuts): 190 kcal, 15g carb, 5g protein, 3g fiber, 3g sugar, 15g fats

18. Pumpkin Blondies

Whisk 1 cup pumpkin purée, 2 eggs, ¼ cup almond butter, 2 tbsp sweetener, 1 tsp vanilla, 1 tsp cinnamon, and ½ cup almond flour until thick; fold in ¼ cup pecans for added texture and flavor; spread the batter into an 8×8-inch pan and bake at 175°C (350°F) for 20–25 minutes until firm and lightly browned, then cool before cutting into squares.

Macros (1 out of 8 blondies): 150 kcal, 11g carb, 5g protein, 3g fiber, 2g sugar, 13g fats

19. Pumpkin Protein Truffles

Mix ½ cup pumpkin purée, ½ cup protein powder (vanilla or unflavored), 1 tbsp almond butter, 1 tbsp sweetener, ½ tsp cinnamon, and a splash of milk until a soft dough forms; roll into 12 balls, coat lightly in crushed nuts or cocoa powder, and refrigerate for 30 minutes to set.

Macros (1 out of 12 balls): 50 kcal, 5g carb, 8g protein, 1g fiber, 2g sugar, 2g fats

20. Pumpkin Pie Fat Bombs

Combine ½ cup pumpkin purée, ¼ cup softened cream cheese, 2 tbsp almond butter, 1 tbsp coconut oil, 1 tsp cinnamon, and 1 tbsp sweetener; roll into small balls, freeze for 15–20 minutes, then store chilled and enjoy as bite-sized treats.

Macros (1 out of 8 balls): 70 kcal, 5g carb, 2g protein, 1g fiber, 1g sugar, 7g fats

21. Chocolate Pumpkin Brownies

Melt 2 tbsp butter and mix with ½ cup canned pumpkin purée, 2 eggs, 2 tbsp cocoa powder, ¼ cup almond flour, 2 tbsp sweetener, ½ tsp vanilla, and a pinch of salt; pour into a parchment-lined 8×8-inch pan, bake at 175°C (350°F) for 20–22 minutes until set, and cool before slicing. If you love enjoying muffins with ice cream, try pairing them with Breyer’s CarbSmart ice cream (zero added sugar).

Macros (1 out of 8 cuts): 80 kcal, 5g carb, 3g protein, 2g fiber, 1g sugar, 7g fats

Puddings, Mousses & Custards

22. Chocolate Pecan Bark

Melt 3-4 oz dark chocolate (85% cocoa) with 1 tsp coconut oil until smooth, stir in ¼ cup chopped pecans and a pinch of sea salt, spread thinly on parchment paper, and refrigerate for 30–40 minutes until firm before breaking into pieces.

Macros (1 out of 8 pieces): 120 kcal, 5g carb, 3g protein, 3g fiber, 1g sugar, 12g fats

23. Apple Pudding Cup

Simmer 2 medium apples (peeled and chopped) with 2 tbsp water, 1 tbsp sweetener, ½ tsp cinnamon, and ¼ tsp vanilla for 10 minutes until soft, mash slightly, stir in ½ cup Greek yogurt and 1 tbsp chia seeds, then chill 30 minutes before serving in 4 small cups.

Macros (1 out of 4 cups): 70 kcal, 17g carb, 4g protein, 3g fiber, 8g sugar, 2g fats

24. No-Bake Pumpkin Mousse Cups

Blend ½ cup pumpkin purée, 2 tbsp cream cheese, 1 tbsp sweetener, ½ tsp vanilla, and ½ tsp cinnamon until smooth; divide evenly into 2 small dessert glasses to form the mousse layer, then whip ½ cup whipping cream until soft peaks form and spoon or pipe over the pumpkin layer. Chill for at least 1 hour before serving.

Macros (1 out of 2 cups): 180 kcal, 15g carb, 3g protein, 2g fiber, 2g sugar, 16g fats

25. Pumpkin Spice Chia Pudding

Combine ½ cup pumpkin purée, 1 cup unsweetened almond milk, 3 tbsp chia seeds, 1 tbsp sweetener, ½ tsp vanilla, and ½ tsp cinnamon, stir well, refrigerate overnight or at least 4 hours, and stir again before serving.

Macros (1 out of 3 cups): 100 kcal, 15g carb, 3g protein, 7g fiber, 2g sugar, 6g fats

26. Maple Pumpkin Custard

Whisk 2 eggs, ½ cup pumpkin purée, ¼ cup unsweetened almond milk, 1 tbsp sweetener, ½ tsp maple extract, and ½ tsp cinnamon until smooth; pour into 4 small ramekins, place in a baking dish with 1 inch of hot water, and bake at 160°C (325°F) for 30–35 minutes until set in the center.

Macros (1 out of 4 custards): 50 kcal, 7g carb, 4g protein, 1g fiber, 2g sugar, 3g fats

27. Pumpkin Panna Cotta

Heat ½ cup cream and ½ cup unsweetened almond milk with 1 tbsp sweetener until just warm, whisk in ½ cup pumpkin purée, ½ tsp vanilla, and ½ tsp cinnamon, then add 1 tsp gelatin dissolved in 2 tbsp hot water, stir well, pour into 4 cups, and refrigerate for at least 3 hours to set.

Macros (1 out of 4 cups): 120 kcal, 8g carb, 2g protein, 1g fiber, 2g sugar, 12g fats

Parfaits, Trifles & Fun Treats

28. Greek Yogurt Pumpkin Parfaits

Layer ½ cup plain Greek yogurt with ¼ cup pumpkin purée mixed with ½ tbsp sweetener, ¼ tsp cinnamon, and a dash of vanilla; repeat layers twice in a glass, top with 1 tbsp crushed nuts or granola, and chill for 30 minutes before serving.

Macros (1 out of 4 servings): 160 kcal, 11g carb, 7g protein, 1g fiber, 3g sugar, 13g fats

29. Pumpkin Trifle

Layer 1 cup pumpkin mousse (made from ½ cup pumpkin purée, ¼ cup cream cheese, 2 tbsp sweetener, and ½ tsp cinnamon) with 1 cup crumbled almond flour cake or cookies and ½ cup whipped cream in a glass bowl; repeat the layers, ending with whipped cream, and refrigerate for at least 1 hour before serving.

Macros (1 out of 6 servings): 200 kcal, 16g carb, 4g protein, 2g fiber, 2g sugar, 19g fats

30 .Strawberry Turkey

Melt 3.5 oz dark chocolate until smooth, then dip 6 whole strawberries with the green tops intact to coat about three-quarters of each. Insert two short pretzel sticks at the base of each strawberry for legs while the chocolate is still soft. Place on parchment paper and refrigerate for 15–20 minutes until the chocolate hardens before serving.

Macros (1 strawberry): 90 kcal, 6g carb, 3g protein, 3g fiber, 1g sugar, 9g fats

Tips to Further Reduce Sugar Spikes

Sometimes, even when you choose the best sugar-free Thanksgiving desserts for diabetics, you might still see a sugar spike. Because everyone’s body responds differently.

Here are 2 extra tips I personally use to lower my blood sugar by a further 20%:

1. Pair with protein and fiber
   • Enjoy desserts after a balanced meal or pair them with foods rich in protein and fiber (like a handful of nuts or a small salad).
   • This helps slow down digestion and the release of sugar into your bloodstream.
2. Move a little after eating
   • Take a 10–20 minute walk or do light exercises.
   • If walking isn’t possible, like during Thanksgiving gatherings or office parties, try simple moves such as seated calf raises to help your muscles use up the sugar more efficiently.

Conclusion

There you go! I hope I’ve inspired you that desserts are still possible in the world of diabetic eating.

The best sugar-free Thanksgiving desserts for diabetics are all about balance, smart ingredient swaps, and portion awareness.

I still enjoy my ice cream once in a while, and I’ve managed to keep my HbA1c at 5.3. So yes, you can absolutely enjoy sweet moments without the sugar roller coaster.

Remember, it’s not about cutting out joy — it’s about finding your new sweet spot.

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