How to Cut Sugar by 78% in 30 Days.
Sugar is hijacking your brain — but you can take control back faster than you think.Most people want to quit sugar… but at 3 p.m., stressed and tired, the biscuits in the break room somehow win.
In this episode, addiction specialist and lifestyle medicine practitioner Dr. Fergal Armstrong reveals why your willpower isn’t the problem — and how a simple, research-backed strategy can help you cut sugar by up to 78% in just 30 days.
You’ll discover:Why the average person is unknowingly consuming around 400 teaspoons of sugar per weekThe massive gap between intention and action when trying to quit sugarHow implementation planning (a powerful psychology tool) rewires your brain for better choices
The three-step system: clear daily sugar goals, if-then action plans, and relapse-proof coping strategiesReal-world examples you can copy today to reduce sugar cravings, emotional eating, and mindless snackingThis isn’t another “just use willpower” video.
You’ll learn a science-based approach used in clinical research to:
Bring your intake in line with World Health Organisation sugar guidelinesImprove your confidence in managing cravings, stress, and social pressure
Build sustainable healthy habits around food, energy, and moodIf you’ve tried to reduce sugar before and felt like you failed, this episode will show you what was missing — and how to finally create a realistic, compassionate plan that works with your brain, not against it.
👉 Watch now to learn the 3-step formula to break free from sugar — for good.
And if you find this helpful, subscribe for more evidence-based insights on addiction, nutrition, and metabolic health.
Chapters00:00 – The shocking truth: 400 teaspoons of sugar a week
00:19 – The 78% reduction study and why willpower isn’t enough
00:47 – Step 1: Setting clear sugar goals using WHO guidelines
01:15 – Hidden sugars in “healthy” foods you eat every day
01:19 – Step 2: Implementation plans – the power of if-then thinking
01:55 – Real-life if-then examples for cravings and supermarket traps
02:00 – Step 3: Coping plans and why relapse is part of the cycle
02:20 – Identifying your personal triggers: stress, boredom, social pressure
02:34 – How this method cut cravings by 60% and doubled confidence
02:57 – Sugar, the brain, and rewiring your neural pathways
03:21 – Your 3-day action challenge to break free from sugar
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