Day 4 Sugar Detox Report - The Turning Point

Today marks Day 4, and this is the first day where the shift really becomes noticeable. The cravings are louder, the hunger is more persistent, and my energy feels like it’s running on fumes. This is the point where the body is pushing back and starting to adjust.

Day 4 Sugar Detox - Morning Check-In

Weight: 193.3 lbs

Fasting Glucose (CGM): 113 mg/dL

Sleep Readiness (Oura): 82

Sleep Quality (Oura): 88

Energy Level: 5/10 — low, sluggish

Mood: cautious, waiting to see how the day unfolds

Breakfast: 3 egg/cheese/sausage sandwiches on sugar-free, low-carb, gluten-free “biscuits”

I woke up feeling a little drained but not terrible, but definitely not energized. It is unclear if that is due to detoxing or just three days of heavy activity catching up with me.

Day 4 Sugar Detox - Afternoon Check-In

The cravings kicked up a notch today, and hunger was becoming more frequent especially between meals.

CGM Glucose: 110 mg/dL

Lunch: salad with chicken, fruit, goat cheese, peppers, avocado, sunflower seeds, pomegranate seeds, olive oil + vinegar

Snacks: apple slices with cashew butter

I did notice a glucose spike to 156 mg/dL after eating Purdue GF Chicken Tenders on the salad. A long walk about 3 hours after eating brought my glucose down to 96 mg/dL fairly quickly.

Day 4 Sugar Detox - Evening Check-In

This was the toughest part of the day. Hunger remained high and the evening sugar cravings were the strongest yet.

CGM Glucose: 100 mg/dL

Dinner: cheeseburger on almond-flour tortilla with onions and mayo

Snacks: cashews

Walking away from sugar temptation felt harder tonight. I ended up going to bed earlier just to avoid snacking.

Day 4 Sugar Detox - Daily Recap

CGM Glucose Range: 96 – 153 mg/dL

Total Activity (Apple Watch): 2,181 calories

Water Intake: 180 oz

Overall Energy: 5/10 — “just kind of here”

Overall Mood: blah, drained, mentally tired

Overall Cravings: significantly higher, especially in the evening

Observations

Day 4 Sugar Detox is a clear turning point. Where Day 3 felt quiet and uneventful, Day 4 comes with noticeable shifts:

• Hunger and cravings rise sharply

• Thoughts about sugar and snacking intensify

• Energy dips

• Urination increases

This is actually a sign of progress, not failure.

My body is becoming more insulin sensitive, glycogen stores are being used, and I am  entering the early stages of metabolic flexibility as my body is learning to run more on stored fuel instead of constant sugar intake.

Hormones involved in hunger and reward (like ghrelin and dopamine) are also recalibrating, which can temporarily make cravings louder.

This discomfort is proof of change happening beneath the surface.

Today is one of those days where quitting feels tempting. But this is where the real metabolic shift begins. I made it to Day 4, already done the hardest part by breaking the routine of feeding my body constant sugar.

This is progress. Keep going. My body is adjusting, and better days are coming.