7 Tips to Get the Most Out of Killa Vanilla (& Mistakes to Avoid)

You don’t let anyone control you in everyday life. You wouldn’t let someone else tell you what to eat. But when the sugar cravings kick in, the battle begins: do you surrender to the sugary enemy or try to fight it? 

That’s what Killa Vanilla was created for - your secret weapon for fighting the war on sugar. Using our natural vanilla scent that mirrors the common note found in sweet food and drinks, and habit change, Killa Vanilla is here to guide you toward a healthier lifestyle by breaking the neural pathways that give sugar cravings their power. 

But like any powerful tool, you have to use it right for it to be truly effective. Here, we’ll explore the common mistakes we see people making, and science-backed tips to use Killa Vanilla to its fullest potential, so you can tackle your cravings head-on.

Common Mistakes

Killa Vanilla makes reducing your sugar cravings straightforward, but not easy. It’s not a silver bullet that will instantly cure you - it requires commitment and consistency to get the results you want. 

This is where many people fall short of their goals and give up on the journey. 

But not you. Because you know the mistakes to avoid:

Mistake #1: Being Inconsistent

Your sugar cravings are a habit. Habits are formed over time, by continuously reinforcing the cycle of cue, craving, response, and reward. And ultimately, whether consciously or subconsciously, you’re seeking that feel-good reward feeling. 

The most effective way to break a bad habit is to replace the response by creating a new habit. This, of course, also takes time. 

You need to use your Killa Vanilla stick throughout the day, whenever you get a craving, or, ideally, before your craving is triggered. This is why it’s a good idea to identify your triggers early.

Consistency really is key. If you only use it sporadically, you won’t be able to change your habits effectively. To make the most out of your 3-month Killa Vanilla pack, make it a part of your daily routine

Mistake #2: Giving Up Too Soon

We recommend you use Killa Vanilla for at least three months. We didn’t pick this number out of thin air - it’s based on research into how long it takes to break or make a habit. 

If you’ve been reinforcing your sugar habit over years (or decades), it isn’t going to be broken in days, or even weeks. It will take months. 

Everyone is different. It may take some two months, while it may take others four. If you give up before three months, you may be disappointed. Commit to yourself and the process, giving it at least three months to see significant changes.

Mistake #3: Having Unrealistic Expectations

We’ve said it before, and yes, we’re going to say it again: don’t expect an overnight transformation. By having unrealistic expectations, you’re only setting yourself up for failure (don’t say we didn’t tell you so). 

While we think the neuroscience behind it is pretty damn magic, even magic can take time. It works best when combined with other healthy habits and a commitment to change. Keep your expectations realistic and stay patient with the process.

Mistake #4: Not Having a Clear Goal

If you don’t know what you’re trying to achieve, how can you actually achieve it? Or know when you’ve won? Without a clear, realistic goal, and ways to track your progress towards it, you’ll quickly lose motivation. 

This is a big reason why people struggle to commit to the full three months. 

Okay, now you know what mistakes to avoid. Let’s talk about how.

Tips to Using Killa Vanilla Everyday

To truly harness the power of Killa Vanilla, it’s important to use it correctly and strategically. Here are some tips to help you maximise your Killa Vanilla experience:

1. Timing is Everything

Throughout your daily routine, there are several key moments when you should absolutely be using Killa Vanilla to help resist your cravings. These are: 

  • After Meals: Smelling Killa Vanilla after meals can help reduce your desire for sugary foods, stopping you from reaching for that sugary post-meal ‘palette cleanser’.
  • When Cravings Hit: Always keep it handy, so you can use it whenever you feel a sugar craving, whether mid-afternoon or late at night. It’s worth tracking when and what triggers your cravings, so you can start using Killa Vanilla before the feeling hits. 
  • During Stressful Moments: Stress often triggers cravings. If you’re feeling particularly stressed, or tend to reach for the biscuits when you’re home from work, use Killa Vanilla to help manage emotional eating.
2. Aim for Several Times a Day

Consistent use of our vanilla-scented bullet reinforces the new healthy habit and helps retrain your brain to reach for it instead of sugar. But to strengthen this, you need to use it more than once or twice a day. 

This shouldn’t be too difficult if you work it into your routine. For example, if you use it with meal times, the average person will already be using it three times each day. Add the moments in between meals when cravings hit, and you’ll be well on your way to building the habit.

3. Two Minutes, Every Time

This is a big one. For Killa Vanilla to work properly, you need to inhale the scent for the whole two minutes. 

The first 30 seconds trigger the Priming Effect, which brings your cravings to the surface. Then, after the full two minutes, the Cross-Modal Sensory Compensation Effect satisfies your cravings by ‘tricking’ your brain into thinking it’s had its sugar fix. 

Any less than two minutes, and you might just be triggering cravings without satisfying them - the opposite of what you want. 

4. Always Keep It With You

It may sound simple, but to make sure you’re always ready when cravings strike, you need to remember to keep it on you, wherever you go. It’s pocket-sized for a reason. 

If you’re usually forgetful, keep each of your three sticks in key places e.g.: your bag, your kitchen, and your desk. Obviously, as you use them, you’ll have one less each month or so, but hopefully, by month three, it’ll be enough of a habit that you’ll always remember to have it with you. 

5. Learn to Listen to Your Body

Our golden bullet typically curbs your cravings for a while, but everyone’s experience is different. Try to listen and pay attention to your cravings, and how they feel in your body. 

That way, you know exactly when to use Killa Vanilla again before the cravings get stronger. It’s better to use it more frequently at first until you establish a strong routine.

6. Measure & Track Your Progress

Set a clear, realistic goal (i.e. NOT to be completely sugar-free in a week) and track your progress. We recommend identifying your sugary ‘enemy’, like the slice of cake you have every night, and specifically tracking how many times you eat that in a week. 

There are plenty of ways to track habits and measure your success, including habit trackers (both apps and on paper), journals, and food diaries. 

When you’ve made progress, even just a little: celebrate! Celebrating your wins will give you the motivation to maintain commitment and consistency for longer. 

7. Stack Your Healthy Habits

Killa Vanilla is designed to be a keystone habit - a jumping-off point for other healthy habits that contribute to a healthier lifestyle, not a replacement. 

Try combining or ‘stacking’ your habits, like drinking a glass of water every time you use your Killa Vanilla, or standing up to stretch if you sit for hours at a time.

Killa Vanilla is a fantastic tool for managing sugar cravings, but it works best when integrated into a holistic approach to health. Here are a few ideas on how you can make Killa Vanilla part of a broader healthy lifestyle:

  • Maintain a balanced diet with meal planning. By eating whole foods, such as fruit, vegetables, lean proteins, and whole grains, you’ll not only stay full for longer, but it will reduce the temptation for sugary snacks too. Plan your meals and snacks to help you stick to a balanced diet.
  • Swap to healthier snack alternatives. You don’t have to eliminate snacks entirely, especially if you need a pick-me-up, but make sure it’s a better choice. Fresh fruit, nuts, or yogurt provide essential nutrients, keep your blood sugar levels stable, and satisfy you between meals.
  • Stay hydrated. Sometimes you’re not hungry, or craving sugar: you’re thirsty. It can be hard to tell the difference. Aim for at least 8 glasses of water a day to stay hydrated and support overall health.
  • Get enough sleep. Scientifically, the less quality sleep you get, the harder it is to resist sugar cravings. Establish a bedtime routine, limit caffeine in the evening, and get 7-9 hours of restful sleep each night.
  • Increase your daily movement. Exercise helps regulate appetite and reduces stress, which can trigger cravings. If you can, aim for at least 30 minutes of moderate exercise most days of the week. If you’re exercise-resistant, think of it instead as finding ways to move your body that you enjoy, e.g.: walking the dog, dancing, or swimming. 
  • Practice mindful eating. As you eat, pay attention to your body’s hunger and fullness cues, eat slowly, and savor each bite. Mindful eating helps you enjoy your food more, prevents overeating, and builds a healthier relationship with food.

  • Final Thoughts

    We know staying committed and consistent is easier said than done, but hopefully, these tips will ensure you make the most out of your Killa Vanilla pack and achieve your (realistic) goals. 

    And remember, this is your opportunity to think about all your habits, so you can build a life that’s intentional, not driven by unwanted actions you can’t control. 

    If you have any questions or want more support on taking control of your cravings, feel free to get in touch. We’re here to be your ally, guiding you to a happier, healthier lifestyle. 

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