Let’s be honest—this might be one of the toughest changes you’ll make, but it’s absolutely essential for your health and well-being. We’re going to retrain our brains to enjoy the following beverages only:

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• Water (still, sparkling, or infused with fruit—no sugar)

• Coffee - hot or iced (no sugar) dash of milk is fine

• Tea - (no sugar) dash of milk is fine

• Green tea - (no sugar) dash of milk is fine

• Herbal teas (no sugar)

• Unsweetened plant-based drinks (Almond, coconut milk etc - free from added flavours or thickeners)

• Coconut water (natural, for a source of electrolytes)

• Milk (on occasion - down to individual choice)

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For children - The odd juice or treat drink is ok now and then. But keep to a minimum. And stay clear of energy drinks your entire life! 

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That means a firm no to:

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• Alcohol (including non-alcoholic versions)

• Juices

• Smoothies

• Sodas (including diet sodas)

• Milky drinks (shakes) 

• Cappuccinos, lattes, and iced coffees or any other speciality coffee (unless unsweetened and with milk you trust)

• Milk alternative drinks loaded with additives or sugar

• Sugary teas

• Energy drinks

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--- Wait! ---

 

Don’t run off just yet. Let me explain how to make this change and why it’s so important.​​ I get this will be really hard for most - so I'll suggest a few different levels and you can decide - from the following options:-

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  Level 1 - Go cold turkey: Stop all at once on day one. This is my personal recommendation because it’s the fastest way to adapt.

  Level 2 - Gradual adjustment: Spend two weeks weaning yourself off. For example, in week one, gradually reduce the sugar in your tea or coffee until you’re having none. In week two, eliminate milk, switching to black coffee or tea. Throughout this process, avoid energy drinks and alcohol entirely—they’re toxic to your progress. Pack away the alcohol (better yet, throw it out or re-gift it, though I’m not a fan of enabling others either). 

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Q: Can I have the occasional drink?
A: I don’t know…can you? Be honest with yourself. Can you really stop at one drink without reaching for another? Without then snacking on crisps or salty roasted nuts? One drink often leads to more, and the next morning, you’re battling cravings for carbs and unhealthy foods. It’s a slippery slope. But, if you feel you have a strong enough mind to have the odd drink without falling off the track, then that's up to you. If you do, I recommend Red wine as your go to as at least this contains a few benefits such as antioxidants and improved gut health due to the fermentation.

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But remember, as Seneca said: “Drunkenness kindles and discloses every kind of vice…”

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The Reasons Behind This Change

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Many people link obesity and low mood solely to eating unhealthy food. While that’s partly true, sugary and calorie-dense drinks are also major contributors. The sheer variety and availability of these beverages in modern society make them a hidden culprit.

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When I was younger, there were no giant frappes, lattes, bubble teas, smoothies, or energy drinks. Coffee chains and smoothie shops didn’t exist. A milkshake was an occasional treat, and adults mostly consumed alcohol as their liquid calories. Children might have the occasional glass of milk, cola, or juice.

 

Compare that to today. My small town, Hertford, UK (population under 30,000), has eight coffee shops (many selling cakes and snacks), a protein shake shop, two milkshake shops, a bubble tea shop, numerous cafés, convenience stores, and three supermarkets—all packed with sugary energy drinks. It’s now common for people to grab a calorie-laden frappe or latte daily on the commute.

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Why Liquid Calories Are Worse Than Solid Calories

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Take apples as an example:

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• A medium apple has about 95 calories. When you eat an apple, you chew, which burns energy. The fibre slows sugar absorption, preventing blood sugar spikes and keeping you full for longer. Apples also provide antioxidants, flavonoids, and nutrients that juice doesn’t, and eating an apple with the skin can even help clean your teeth.

• A cup of apple juice, by contrast, contains about 114 calories. Juice is consumed quickly, delivering a sugar spike without the benefits of fibre or nutrients. This can lead to energy crashes and long-term health issues like type 2 diabetes. Additionally, the higher sugar content can contribute to cavities, unlike the protective properties of eating a whole apple.

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Alcohol: 

Alcohol deserves its own spotlight because of how damaging it can be. We all know it’s unhealthy, but do you know the full extent of the harm it causes?

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Physical health risks:

• Liver damage (fatty liver, hepatitis, cirrhosis)

• Heart problems (high blood pressure, weakened heart muscle, heart attacks, strokes)

• Immune suppression (higher risk of infections)

• Cancer (linked to mouth, throat, liver, breast, and colon cancer)

• Obesity (alcohol is calorie-dense and increases cravings for unhealthy foods)

• ​Alcohol often goes hand in hand with poor food choices, often in habit

Mental health risks:

• Depression and anxiety

• Cognitive impairment (memory, decision-making, and brain cell damage)

• Suicide risk

• Affects sleep quality and duration

• Addiction

Social and behavioural risks:

• Accidents and injuries

• Violence and aggression

• Relationship strain

• Financial problems

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Alcohol is also expensive. Imagine what else you could spend that money on?

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Common Questions​

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Q: Can I drink zero-calorie beverages like diet or zero sugar cola?
A: Absolutely not. Diet sodas are worse than regular ones. Artificial sweeteners can:

• Disrupt gut bacteria, harming metabolism and insulin sensitivity

• Increase the risk of metabolic syndrome, heart disease, stroke, type 2 diabetes, and cancer

• Cause migraines and other adverse effects on brain health

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Do you really think your body needs artificial chemicals? The answer is no.

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Q: Can I pause this plan while on holiday?
A: No. This isn’t a gimmick diet to pick up and drop. Instead, enjoy your holiday by staying active, exploring local foods, and making healthy choices. Walk, swim, sightsee, and enjoy being fitter and more energetic. Enjoy the present.

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Q: Why limit milk?
A: Its minimally processed, so ok under this plan, but as well as some health benefits, there are also some risks depending on your tolerance. Try a week without then with to see if you feel different.  Alternatively, choose unsweetened almond milk with minimal ingredients. Beware some products include seed oils and thickeners. Brands like Plenish (no affiliation) are a good option as it has fewer and simpler ingredients.

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Q: What about sugary tea with breakfast?
A: Starting your day with sugar sets you up for a spiral of cravings. Sugar triggers dopamine release, making your brain crave more. This can lead to snacking throughout the day, undoing your progress.

 

By retraining your palate, you’ll break this cycle and feel more in control.

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This step is challenging, but the benefits are undeniable: better health, higher energy, and a clearer mind.

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Always stay hydrated but don't go crazy. Drink a glass of water first thing in the morning and with every meal. And of course whenever you are thirsty. 

 

You’ve got this! 2 weeks to adjust. Go!

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