Day 4 : A VCs biohacking journey

The Bitter Truth About Sweetness: Why I Chose to Avoid Processed Sugars

Processed sugars, with their deceptive allure and omnipresence in modern diets, have far-reaching consequences that extend beyond mere indulgence. Hidden behind labels like sucrose, maltodextrin, and high-fructose corn syrup, these saccharides wreak havoc on our biochemistry, driving glycation – a damaging process that accelerates cellular aging – and destabilizing metabolic balance. Their hyperpalatable nature manipulates our dopaminergic reward pathways, creating an addictive loop while quietly fostering systemic inflammation and oxidative stress.

My journey toward understanding these hidden perils began when I noticed persistent energy crashes and unexplained lethargy, even on seemingly “healthy” days. Curious and frustrated, I delved into the science of nutrition, discovering how processed sugars disrupt insulin homeostasis and ignite a cascade of inflammatory responses. Armed with this knowledge, I decided to make a bold change. Banning processed sugars from my life was neither instantaneous nor easy – it required unlearning ingrained habits, scrutinizing ingredient labels, and experimenting with natural substitutes like stevia and monk fruit extract.

In this day 4 of my biohacking journey , I’ll unpack the biochemical effects of processed sugars, share how I uncovered their insidious role in my well-being, and reveal the practical steps I took to eliminate them from my diet. This isn’t just a story about avoiding sugar; it’s a narrative of reclaiming vitality and forging a healthier, more balanced path forward.\

I’ve always believed that when there are four meaningful touchpoints, it signals something worth pursuing. Whether it’s a recurring idea, a serendipitous encounter, or consistent feedback from others, these moments act as the universe’s way of nudging us toward action. Studies show that the average person needs to encounter a concept or opportunity at least 4–6 times before they consider it seriously – an idea supported by behavioral psychology, which highlights the importance of repetition in decision-making. As the saying goes, “

Once is chance, twice is coincidence, three times is a pattern, but four is a call to action.”

For me, the fourth touchpoint is where intuition meets evidence, and that’s when I know it’s time to move forward.

I first stumbled upon the harsh reality of processed sugar while reading Make Time by Jake Knapp John Zeratsky. The book wasn’t just another productivity guide; it was a mirror, reflecting all the small, insidious habits that drain our energy and focus. Knapp, with his sharp wit and unrelenting honesty, listed sugar as one of the chief culprits sabotaging modern life. He broke it down mercilessly – explaining how sugar sneaks into almost every processed food, from sauces and cereals to so-called “healthy” snacks. It’s labeled deceptively as high-fructose corn syrup, maltodextrin, or evaporated cane juice, but no matter the disguise, the impact remains the same: spikes in blood sugar, insulin chaos, and the inevitable crash that leaves you more fatigued than before. Reading this, I couldn’t ignore the fact that sugar wasn’t just a treat; it was a thief, robbing me of energy, focus, and long-term health.

For context, Jake Knapp isn’t just some wellness preacher – he’s the guy who co-created the Google Design Sprint and wrote this book to help people fight back against the distractions of modern life. For the fun fact I reported to him that lead me to read th book Make Time is all about creating space for what truly matters by focusing on energy, attention, and meaningful moments. When he singled out sugar, it wasn’t just about health; it was about reclaiming the mental clarity stolen by sugar crashes and cravings. His argument wasn’t preachy but rooted in science and practicality, and that’s what got me. He made it clear: if you want to control your time and energy, sugar has no place in your life. That was the wake-up call I didn’t know I needed.

The second wake-up call about sugar hit me like a freight train while reading Unstoppable by Ben Angel. Angel, with his raw, unapologetic storytelling, didn’t just discuss sugar as a dietary nuisance – he exposed it as a silent saboteur of energy, focus, and mental resilience.

He wrote, “Sugar isn’t just a sweet treat; it’s a productivity poison, eroding your cognitive clarity and enslaving you to its addictive highs and lows.”

Angel detailed how sugar spikes blood glucose, triggering bursts of energy that quickly spiral into debilitating crashes, leaving you irritable, foggy, and drained. His brutal honesty about its effects on the brain – fueling inflammation, impairing decision-making, and perpetuating fatigue – made me confront my own sugar habits with unflinching clarity.

What made Angel’s perspective resonate so deeply with me was his personal journey. Like me, he struggled with energy dips and burnout, searching for ways to reclaim his productivity and vitality. His transformation wasn’t just about cutting sugar – it was about reprogramming his life for resilience and focus, something I could relate to in my own quest for balance. Angel listed processed sugar as a major culprit behind chronic fatigue, reduced willpower, and disrupted circadian rhythms – issues I had battled without even realizing the connection. Reading his story felt like looking in a mirror, and his insights pushed me to confront the uncomfortable truth: sugar wasn’t just a dietary indulgence; it was a thief stealing my potential. Inspired by his journey, I began cutting sugar not just to feel better but to reclaim the sharpness and drive I had been missing for far too long.

3rd one is my favourite : Tim Ferriss

Tim Ferriss, a renowned entrepreneur, podcaster, and author, has been instrumental in reshaping perspectives on productivity, fitness, and lifestyle optimization. His book The 4-Hour Body is a comprehensive guide that delves into unconventional approaches to health and wellness, emphasizing methods like rapid fat loss, muscle gain, and optimal sexual performance through minimal effort. It promotes the concept of the “Minimum Effective Dose” (MED), the smallest amount of effort required to achieve a desired result, a principle applied across its dietary and fitness strategies.

In The 4-Hour Body, Ferriss discusses processed sugars in the context of avoiding “white carbohydrates” and reducing sugar intake to prevent spikes in blood sugar and insulin levels. He strongly advises against consuming sugar-laden products, aligning them with other harmful refined carbohydrates. Ferriss’s recommendation extends to excluding fruits due to their sugar content, which he believes can hinder weight loss and metabolic goals. While this perspective is controversial, as many experts emphasize the nutritional benefits of fruits, Ferriss argues that their exclusion is crucial for those adhering strictly to his dietary framework .

The book’s unique approach includes advocating for structured cheat days to manage cravings and promote adherence. However, Ferriss cautions against overindulgence in sugary foods even during these cheat periods, as they can counteract progress by affecting insulin sensitivity. He also highlights strategies like using cold exposure and meal timing to stabilize blood sugar levels and improve metabolic health .

Ferriss’s work reflects his philosophy that significant results can be achieved with a strategic and disciplined approach, even in seemingly restrictive dietary contexts. By combining scientific insights, personal experiments, and unconventional wisdom, The 4-Hour Body offers a fresh perspective on health and productivity. If you’re exploring a sugar-free lifestyle, his detailed frameworks can be a thought-provoking guide, albeit one that may require personalization to align with broader nutritional principles.

Touchpoint 4

• Processed sugar consumption not only affects blood sugar levels but also contributes to a wide range of chronic diseases.
• Reducing sugar intake can significantly lower the risk of diabetes, obesity, and cardiovascular issues while improving overall well-being.
• Lifestyle changes, such as choosing whole foods and natural sweeteners, can help mitigate these risks effectively.

Reading about sugar

• While processed sugar is purified to meet food safety standards, chemical residues and toxins may remain in small amounts, especially in lower-quality products.
• Overconsumption of refined sugar exposes the body to these residues regularly, contributing to long-term health risks.
• Opting for less-refined alternatives like raw sugar, jaggery, or unprocessed natural sweeteners can minimize exposure to these toxins.

Toxins and Risks in Each Step

Farming and Harvesting:

• Pesticides and herbicides used during farming can leave residues in the raw material, which may carry over if not adequately cleaned.

Purification and Refining:

• Lime and carbon dioxide are generally safe but improper filtration can leave residues.
• Bleaching with sulfur dioxide introduces potential sulfur residues, which may cause allergic reactions or respiratory issues in sensitive individuals.
• Refining and Anti-Caking Agents:

Refined sugar often contains traces of chemicals like phosphates or silica, which are considered safe in small quantities but can be harmful in excessive exposure.

Industrial Byproducts:

• Molasses and bagasse can carry over chemical residues, especially when used for non-food industrial applications.

90-Day Processed Sugar Reduction Plan

Phase 1: Awareness & Reduction (Days 1–30)

The first month was all about waking up to the reality of how much sugar had quietly taken over my diet. I started by tracking everything I ate and drank in a food journal, and the results were eye-opening — hidden sugar was everywhere! My morning coffee, the ketchup I casually used, and even my so-called “healthy” snacks were packed with it. I made small but meaningful swaps: sugary drinks were replaced with water, herbal tea, and black coffee, and I began checking labels like a detective on a mission. The toughest part was cutting back on desserts and sugary snacks, but I set a rule to indulge only 2–3 times a week. When cravings hit, I turned to honey or stevia sparingly, learning to identify sugar’s many disguises like “maltose” and “high fructose corn syrup.” Slowly, I started regaining control.

Phase 2: Transition to Whole Foods (Days 31–60)

With the sugar-heavy culprits identified, the second month was about replacing them with wholesome alternatives. Breakfast was my first big win — I swapped sugary cereals for warm bowls of oatmeal topped with fresh fruit or a quick smoothie packed with natural ingredients. For snacks, I turned to fruits like berries and mangoes, which felt indulgent without the crash that processed snacks always brought. Even my coffee evolved; it was hard at first, but I learned to enjoy it without sugar, savoring the real taste. Cooking at home became my superpower. By making my own salad dressings, sauces, and meals, I sidestepped the hidden sugars lurking in takeout and restaurant food. Batch-prepped snacks like roasted chickpeas and nuts kept me on track when hunger struck.

Phase 3: Minimizing Hidden Sugars (Days 61–90)

By the third month, I was ready to tackle the sneaky sugars hiding in unexpected places. Reading labels had become second nature, and I started phasing out packaged foods that listed any form of added sugar. This meant switching to plain yogurt instead of flavored ones, making my own sauces and dressings, and choosing whole-grain bread without added sweeteners. I reserved processed sugar for special occasions only, like a birthday celebration or a festive meal, and even then, I found myself satisfied with smaller portions. Mindful eating became a big part of this phase — before reaching for something sweet, I paused to ask if I was really hungry or just craving out of habit.

Maintenance: A Sustainable Low-Sugar Life

Now that the 90 days are over, my focus is on maintaining the progress I’ve made without being overly rigid. I’ve realized that this journey isn’t about perfection; it’s about balance. I still allow the occasional treat, but they’ve become intentional choices rather than mindless indulgences. and I’ve built a solid arsenal of low-sugar snacks and recipes that keep me satisfied. What’s more, I no longer crave sugar the way I used to — fruits, spices, and the natural flavors in food have become my new normal.

Carbonated drinks are a thing of the past — I haven’t touched one in over a year. That was a big milestone for me, considering how ubiquitous they are in social settings. When it comes to products with added sugar, I’ve successfully avoided them 92% of the time. Of course, there have been exceptions, but they’ve been rare and deliberate, not impulsive. This approach has made me more mindful, not just of what I consume, but of the reasons behind my choices.

How I’m Doing Now

It’s been a full year since I started cutting out processed sugar, and the changes have been nothing short of life-changing. Coffee, once a sweetened ritual, is now pure and unsweetened — a shift I never thought I’d adjust to, but one that feels natural now. On most days, 90–95% of the time, I’ve avoided direct sweets entirely. On the rare occasion when I crave something sweet, I’ve leaned into traditional, organic alternatives like karupatti (palm jaggery), which not only satisfy my taste buds but feel aligned with my commitment to health.

Honestly, I feel incredible. My energy levels are more consistent, and I no longer experience those mid-afternoon sugar crashes that used to leave me drained. My taste buds have adjusted so much that overly sweet foods don’t even appeal to me anymore — they feel overwhelming. I’ve noticed improvements in my mood, focus, and even my skin. This journey has been transformative, not just for my diet but for my mindset. Cutting out processed sugar hasn’t felt like deprivation; it’s been an empowering step toward living healthier and more intentionally. The best part? I feel in control of my choices, and that’s a win I’m carrying forward every single day.

Looking back, I’m amazed at how much my relationship with food has changed. I no longer feel the constant pull of sugar cravings, and my body feels lighter, more energetic, and more balanced. My taste buds have adapted so well that natural sweetness from fruits or karupatti feels just right, while overly processed sweets taste cloying and unappealing. It’s been a year of discipline, small wins, and immense growth — and I’m proud of the person I’ve become through this journey.

“The sugar industry has known for decades that sugar is addictive and harmful. It’s time we start treating it as the drug it is.” — Dr. Robert Lustig
(Dr. Lustig’s work has revealed the hidden dangers of sugar, urging society to treat it more seriously, like any other addictive substance.)

Quotes I am pondering about