10 things I learned going sugar-free for 7 days

By Joe Wicks

I’m addicted to sugar. But last week I challenged myself to go completely sugar-free for 7 days. No chocolate. No biscuits. No added sugar or ultra-processed foods.

I knew it would be tough, but I didn’t expect it to completely change the way I feel.

Here are the 10 biggest lessons I learned 😃

1. It’s hard, but it gets easier

The first few days were tough. I had headaches, cravings, and mood dips. But by day four, my energy lifted and the cravings faded. It reminded me that our habits can change faster than we think.

2. You need to control your environment

Willpower isn’t enough if your cupboards are full of sugary treats. The biggest shift came when I cleared out the house and made healthy choices easier to reach.

3. Many snacks are just sugar in disguise

Once you start checking labels, you realise how much sugar is in everyday snacks. When you eat three solid meals packed with protein, healthy fats and carbs, you’ll feel so much more satisfied and snacking won’t be necessary.

4. Water is underrated

Drinking more water made everything better: digestion, energy, and even hunger control. Often, we think we’re hungry when we’re just dehydrated.

5. Sleep is everything

When I’m tired, I eat more – especially sugar. Sleep is the foundation of everything: mood, energy, willpower, hunger and recovery. Go to bed earlier. It changes everything.

6. Stress = sugar cravings

I usually reach for sugar when I’m stressed. This challenge taught me to pause, breathe, and find other ways to cope – like going outside, acknowledging how I felt, or cooking a really tasty lunch.

7. Cooking at home puts you in control

Meal prep helped me avoid last-minute snacking. Cooking more means fewer surprises and more real food. You know what’s going in your meals, and that gives you more control.

8. Kids don’t need it either

It’s easy to justify having sugary foods “for the kids.” But they don’t need it either. Getting healthier as a family sets a wonderful example, and helps everyone benefit.

9. It’s not your fault

The food industry targets us with sugar from a young age and these foods are designed to be addictive. You’re not weak, you’ve been conditioned. But awareness changes everything.

10. The benefits are real and fast

Within a few days, I had more energy, less bloating, better focus, and improved mood. This stuff works. All it takes is that first step, one meal at a time.

You don’t need to be perfect. You don’t need to cut sugar forever. But if you want to feel better in your body and mind, I challenge you to try going sugar-free for a few days. You might just surprise yourself.

Love,

Joe x