Do you know what happens to your body if you quit sugar, coffee and alcohol for 30 days? Luckily, you don’t need to try it for yourself but rather lean on the experiment that Trevor Hash did.
Trevor Hash is a movement coach who co-founded Strength Side. He spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.
He quit sugar, coffee and alcohol for 30 days to find out what, if anything, would change his body. Check it out.
What Happens to Your Body if You Quit Sugar, Coffee and Alcohol for 30 Days?
When talking about coffee, Hash noticed he was sleeping much better after 30 days without caffeine. He also discovered he had more energy in the afternoon and became less anxious.
Although Hash still ate fruit during the month, he stopped eating non-natural sugar, or added-sugar ingredients. His sugar cravings vanished after just a few days into the experiment.
His results because of his sugar deprivation came to feeling lighter, joints and recovery feeling better. He started to look more athletic and his waistline trimmed down.
With alcohol, he found out that consuming it disturbed his sleep deeply, which leads to worse recovery and feeling terrible the next day.
To see his full detailed experience of quitting sugar, coffee and alcohol for 30 days, watch the video below.
Why sugar can be bad for your body?
Sugar can be harmful to your body for several reasons:
- Weight Gain: Consuming excess sugar can lead to weight gain because it provides empty calories without essential nutrients. High sugar intake can lead to an imbalance in your calorie intake, leading to increased body fat, especially around the abdomen.
- Increased Risk of Chronic Diseases: A diet high in added sugars is associated with an increased risk of chronic health conditions such as obesity, type 2 diabetes, heart disease, and certain types of cancer.
- Blood Sugar Spikes and Crashes: Foods high in sugar cause rapid spikes in blood sugar levels, leading to a burst of energy followed by a sudden crash. This can result in feelings of fatigue, irritability, and cravings for more sugary foods.
- Insulin Resistance: Frequent consumption of sugary foods can lead to insulin resistance, a condition where your cells become less responsive to insulin, the hormone that regulates blood sugar levels. Insulin resistance is a key factor in the development of type 2 diabetes.
- Inflammation: A high-sugar diet can promote inflammation in the body, which is associated with various health issues, including arthritis, heart disease, and certain cancers.
- Increased Risk of Dental Problems: Sugary foods and drinks can contribute to tooth decay and cavities, as harmful bacteria in the mouth feed on sugar and produce acids that damage tooth enamel.
- Negative Impact on Mental Health: Some studies suggest that high sugar intake may be linked to an increased risk of depression and anxiety.
- Addictive Nature: Sugar can trigger the brain’s reward system and lead to cravings, making it challenging for some individuals to control their sugar intake.
- Nutrient Depletion: Foods high in sugar often displace nutrient-dense foods from the diet, leading to potential nutrient deficiencies.
To improve your overall health, it’s essential to reduce your intake of added sugars and focus on a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats. Reading food labels can help you identify hidden sources of sugar in processed foods and make more informed choices. Moderation is key when it comes to sugar consumption, and opting for natural sugars found in whole fruits is a healthier alternative.
What are the negatives of consuming too much caffeine?
While caffeine can provide various benefits, excessive or regular consumption can have negative effects on the body. Some of the negatives of ingesting caffeine include:
- Insomnia and Sleep Disturbances: Caffeine is a stimulant that can interfere with the body’s ability to fall asleep and stay asleep. Consuming caffeine, especially later in the day, can disrupt your sleep patterns and lead to insomnia or poor-quality sleep.
- Increased Heart Rate and Blood Pressure: Caffeine can temporarily raise heart rate and blood pressure, which may be concerning for individuals with heart conditions or hypertension. Regular high intake can contribute to long-term cardiovascular issues.
- Nervousness and Anxiety: Caffeine can cause feelings of nervousness, anxiety, and restlessness, especially in high doses or in individuals sensitive to its effects.
- Digestive Issues: Some people may experience gastrointestinal discomfort, including acid reflux, stomach upset, or diarrhoea, due to caffeine’s impact on the digestive system.
- Addiction and Withdrawal: Regular consumption of caffeine can lead to dependence, and sudden cessation can result in withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating.
- Dehydration: Caffeine has mild diuretic effects, which means it may increase urine output and contribute to dehydration if not consumed with enough fluids.
- Bone Health: Some studies suggest that high caffeine intake may be associated with a slight decrease in calcium absorption, potentially impacting bone health over the long term.
- Pregnancy Concerns: Pregnant women are generally advised to limit caffeine intake as it can cross the placenta and affect the developing fetus. High caffeine consumption during pregnancy has been linked to an increased risk of miscarriage and low birth weight.
- Interference with Medications: Caffeine can interact with certain medications, reducing their effectiveness or exacerbating side effects.
- Increased Tolerance: Regular consumption of caffeine can lead to tolerance, meaning that over time, you may need to consume more to achieve the same effects, potentially escalating negative side effects.
It’s important to note that individual responses to caffeine can vary widely, and some people may be more sensitive to its effects than others. Moderation is key to minimizing potential negative impacts. If you are concerned about your caffeine consumption or its effects on your health, consider discussing it with a healthcare professional.
Why is alcohol detrimental to an athlete?
Alcohol can be detrimental to an athlete’s performance and overall health for several reasons:
- Dehydration: Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Dehydration negatively impacts athletic performance, as it reduces endurance, strength, and cognitive function.
- Impaired Recovery: Alcohol consumption after exercise can hinder the body’s ability to recover effectively. It interferes with muscle repair and glycogen replenishment, delaying recovery and increasing the risk of muscle soreness and injury.
- Negative Impact on Sleep: Alcohol disrupts normal sleep patterns, leading to poor-quality sleep and reduced restorative rest. Adequate sleep is crucial for athletic performance, as it plays a vital role in muscle recovery and overall physical and mental well-being.
- Reduced Performance: Alcohol can impair coordination, balance, reaction times, and judgment, all of which are critical for optimal athletic performance. It can lead to decreased accuracy, slower reaction times, and increased risk of injuries during training and competition.
- Empty Calories: Alcoholic beverages are calorie-dense but offer little to no nutritional value. Consuming alcohol can displace nutrient-rich foods in an athlete’s diet, potentially leading to nutrient deficiencies and suboptimal performance.
- Metabolic Impact: Alcohol is metabolized differently than other nutrients, and excessive consumption can disrupt the body’s metabolic processes, potentially leading to weight gain or difficulty managing body composition.
- Impaired Decision Making: Alcohol can impair judgment and decision-making abilities, leading athletes to make poor choices regarding training, nutrition, and other aspects of their athletic journey.
- Increased Injury Risk: Under the influence of alcohol, an athlete may be more likely to engage in risky behaviours or disregard safety precautions during training or competition, increasing the risk of injuries.
- Negative Impact on Immune System: Excessive alcohol consumption weakens the immune system, making athletes more susceptible to illnesses and infections, which can hinder training and competition schedules.
- Compliance with Anti-Doping Rules: Athletes are subject to anti-doping regulations, and some substances found in alcoholic beverages may lead to inadvertent positive drug tests.
For athletes striving to achieve peak performance and overall well-being, it is essential to minimize or avoid alcohol consumption. Hydration, proper nutrition, adequate sleep, and responsible decision-making are vital elements for optimal athletic performance and recovery.