About
introduction to 14-day sugar detox program
A number of other sugar detox programs go hard on removing everything we are used to in our daily lives.
Our goal is to focus on your glucose levels. What drives glucose mad, and what calms glucose down. We want to get you to a steady state. So much can be accomplished by focusing on your glucose levels.
This is not a crash diet, and it is not about perfection. It is however a focused, two-week reset designed to:
🌿 Calm your sugar cravings
🌿 Steady your energy and mood
🌿 Help your body become more metabolically flexible (able to burn both sugar and fat efficiently)
Goal
The Core Goal - Metabolic flexibility
Most of us live in a constant “sugar-burning” mode training our body to expect frequent hits of carbs and sugar just to feel normal. That’s called metabolic inflexibility. This challenge helps you:
🌿 Use stored sugar (glycogen) more efficiently
🌿 Begin tapping into fat for fuel
🌿 Reduce energy crashes and constant hunger
🌿 Make smarter food choices without feeling deprived all the time
We are not eliminating all carbohydrates. We are removing added sugars and highly processed foods that keep your blood sugar on a roller coaster.
Please note to make this easier to follow, we recommend the Stelo Constant Glucose Monitor (CGM). This CGM is designed for people without diabetes, over the age of 18, and not taking insulin.
The glucose response to anything you eat, drink, physical activity, sleep, stress, rest, anything needs to be accounted for. Your goal is to have steady glucose at the end of the 14 days.
Outcomes
What You’ll Gain From This Program
Clarity
Understand how sugar affects your energy, hunger signals, mood, and mental clarity.
Control
Learn how to break the cycle of sugar cravings and emotional eating.
Confidence
Feel empowered through consistent, manageable changes—not strict dieting.
Awareness
Recognize hidden sugars in your diet and make more informed food choices.
Reset
Give your body a chance to recalibrate by reducing inflammation and stabilizing blood sugar.
Momentum
Use the 14 days as a launching pad for better nutrition and long-term wellness habits.
Rules
14-Day Sugar Detox – Ground Rules
A number of other sugar detox programs go hard on removing everything we are used to in our daily lives. Our goal is to focus on your glucose levels. What drives glucose mad, and what calms glucose down. We want to get you to a steady state.
So much can be accomplished by focusing on your glucose levels. So lets look at the rules of this 14 Day Sugar Detox Challenge.
01
No Added
Sugar
-
No white sugar, brown sugar, honey, maple syrup, agave, high fructose corn syrup. Avoid artificial sweeteners.
-
Avoid foods where sugar is in the top 3 ingredients or listed multiple times under different names.
02
Eliminate refined carbohydrates
-
Avoid high glycemic flours such as All-purpose flour and white flour.
-
There is a list of flours to replace them during this time such as almond flour and coconut flour.
03
Some fruit is allowed
-
Focus on lower-sugar fruits like berries, green apples, and citrus.
-
Aim for 1–2 servings per day, paired with protein or healthy fat (for example, berries with plain Greek yogurt or apple slices with nut butter).
04
Caffeine is allowed— with conditions
-
Coffee and tea are okay.
-
No sugary creamers, syrups, or sweetened drinks.
-
If you need milk/cream, use a small amount of unsweetened dairy or unsweetened plant milk.
05
No sugary
drinks
-
No soda (regular or diet), energy drinks, sweetened teas, sports drinks, or juice.
-
Your main drinks: water, sparkling water, herbal tea, black coffee/tea.
-
Caveat: I tested Sugarfree Red Bull with my glucose monitor and my body had no reaction. If you want to test a drink, everyone reacts different. I say try it.
06
Real, whole
foods first
-
Build meals around protein, vegetables, healthy fats, and some whole-food carbs (like vegetables, small portions of fruit, and possibly some whole grains if tolerated).
07
Alcohol
-
For best results, avoid alcohol until you get past the detox phase. Trust me, you will know it. I had a whiskey on Day 12 with no spikes.
-
If you choose to include it, stick to very small amounts of unsweetened options (like dry wine or spirits neat) and understand it may slow your progress.
-
Avoid ANY flavored spirits as well. They are usually sweetened with sugar.
08
Listen to your
body
-
This is a challenge, not punishment. If you feel unwell, dizzy, or have a medical condition, adjust as needed and talk to your healthcare provider.
-
By all means, have fun and be interested in how you feel, your mood, and your glucose reactions to anything you put in your body.
-
If you and your partner do this together, you will have different glucose responses. You are unique.
Expectations
14 Day Sugar Detox Challenge: Day-to-Day Expectations
A simple roadmap showing how your body adapts during the 14-day detox and why each phase feels different.
Day 1 - 4
The Quite Phase
Your body is running on stored glycogen while preparing for change.
What to expect
Your liver stores glycogen (sugar) for quick energy. During the first few days of the detox you are mostly running on these reserves. Because the body still has fuel available, the withdrawal symptoms may be mild or delayed.
What You May Notice
-
Cravings are present but not overwhelming
-
Mood and energy may feel “normal”
-
Hunger starts to shift
-
Slight irritability or increased thirst
-
Your brain is still expecting quick sugar hits
Internally
-
Glycogen stores are beginning to drop
-
Insulin is still doing most of the work
-
Your body is preparing to switch gears
Why this matters
This is your warm-up period. The hardest part comes after this quiet phase right when most people think it should be getting easier.
Outcomes
What is included in This Program
01
Daily Journal & Tracker
🌿 Download our tracker to enter your number daily and track your progress
🌿 We found that printing out the tracker and handwriting each category every day shows your commitment to the challenge.
02
Daily Video Guidance
🌿 Each day during the initial 14 Day Sugar Detox Challenge we will post the meals and each day recap for you to follow along
🌿 After the initial release of the program on Jan 5th, 2026, the posts will remain up if you want to start the program at a later date.
03
Day-By-Day Expectations
🌿 We set expectations, as best as we can, on what you will experience each day.
🌿 If you are struggling on Day 5 and want to look ahead to when the cravings subside you will see there is another side to the challenge.
🌿 It is important for participants to see there is progress internally even when you feel that nothing is happening that day.
04
Supplements
🌿 Supplements are not required during this challenge but can help with the “gap” days.
🌿 Gap = when your body is moving from burning a constant input of glucose for fuel to a more efficient source of steady fuel.
🌿 Because your body will undergo a metabolic shift, supplements can help get through the changes.
05
Grocery Guides
🌿 Categorized what to buy and what to avoid
🌿 There are foods we have vetted out that are minimally processed that are easier to purchase than to make.
06
Simple meal and snack ideas
🌿 Our goal is not to make meals hard to make. The average person eats out or microwaves meals.
🌿 I ate the same meal multiple times during the challenge. It was easy and comforting. I know how my body is reacting.
🌿 Please eat. Not eating seems appealing sometimes. Your body is adjusting, please feed it.
07
Movement
🌿Movement is extremely important to help control glucose levels.
🌿Your body is fueling your movement meaning it is using your fuel (glucose).
🌿Muscle stores excess glucose as glycogen for an immediate source of fuel.
Your 14-Day Reset Starts Here
You are here for a reason. It will not be easy, and it should not be. You have made choices for years. This detox is ONLY 14 Days. And as someone who has gone through it, your amazing body will adjust within those 14 Days.
I came in as a pre-diabetic as soon as I put on the CGM. I was not aware this was going on inside my body. My blood pressure was high, and I carry fat in my mid-section. I finished the program with my glucose in the high 80s. My blood pressure dropped by over 20 points. My waist was reduced by over 2 inches. All in 14 Days!! You got this.
Rules
14-Day Sugar Detox – Core Rules
A number of other sugar detox programs go hard on removing everything we are used to in our daily lives. Our goal is to focus on your glucose levels. What drives glucose mad, and what calms glucose down. We want to get you to a steady state. So much can be accomplished by focusing on your glucose levels
01
No Added
Sugar
-
No white sugar, brown sugar, honey, maple syrup, agave, high fructose corn syrup. Avoid artificial sweeteners.
-
Avoid foods where sugar is in the top 3 ingredients or listed multiple times under different names.
02
Eliminate refined carbohydrates
-
Avoid high glycemic flours such as All-purpose flour and white flour.
-
There is a list of flours to replace them during this time such as almond flour and coconut flour.
03
Some fruit is
allowed
-
Focus on lower-sugar fruits like berries, green apples, and citrus.
-
Aim for 1–2 servings per day, paired with protein or healthy fat (for example, berries with plain Greek yogurt or apple slices with nut butter).
04
Caffeine is allowed - with conditions
-
Coffee and tea are okay.
-
No sugary creamers, syrups, or sweetened drinks.
-
If you need milk/cream, use a small amount of unsweetened dairy or unsweetened plant milk.
05
No sugary
drinks
-
No soda (regular or diet), energy drinks, sweetened teas, sports drinks, or juice.
-
Your main drinks: water, sparkling water, herbal tea, black coffee/tea.
-
Caveat: I tested Sugarfree Red Bull with my glucose monitor and my body had no reaction. If you want to test a drink, everyone reacts different. I say try it.
06
Real, whole
foods first
-
Build meals around protein, vegetables, healthy fats, and some whole-food carbs (like vegetables, small portions of fruit, and possibly some whole grains if tolerated).
07
Alcohol
-
For best results, avoid alcohol until you get past the detox phase. Trust me, you will know it. I had a whiskey on Day 12 with no spikes.
-
If you choose to include it, stick to very small amounts of unsweetened options (like dry wine or spirits neat) and understand it may slow your progress.
-
Avoid ANY flavored spirits as well. They are usually sweetened with sugar.
08
Listen to your
body
-
This is a challenge, not punishment. If you feel unwell, dizzy, or have a medical condition, adjust as needed and talk to your healthcare provider.
-
By all means, have fun and be interested in how you feel, your mood, and your glucose reactions to anything you put in your body.
-
If you and your partner do this together, you will have different glucose responses. You are unique.