Added Sugar Audit — 2 Weeks

For two weeks, read the Nutrition Facts label on everything packaged and total your added sugar each day against the American Heart Association limit. Most added sugar arrives in drinks, desserts and sweet snacks, so the audit usually shows where one swap removes most of it.

The protocol

• Duration: 2 weeks.
• Week 1: log added sugars only — change nothing; the label lists them on their own line.
• Week 2: swap out the single biggest source — for most people a sweetened drink.
• What counts: added sugars include syrups, honey and fruit-juice concentrates; the natural sugar in whole fruit, vegetables and milk does not count.
• Reference: AHA limit: no more than 6 teaspoons (25 g) a day for women, 9 teaspoons (36 g) for men.
• Benchmark: a single 12-ounce can of regular soda can carry more added sugar than the whole daily limit for women.

What you get

• Turns a vague intention into a daily number.
• Finds the largest source first, usually sugar-sweetened drinks.
• No cost — the label already carries the figure.

Contraindications

• If you have or have had an eating disorder, skip daily food logging — counting and restricting are recognised eating-disorder patterns; talk to your care team instead.
• If you have diabetes, carbohydrate and sugar targets are part of your care plan — agree changes with your care team.
• The audit is about ADDED sugar: do not cut whole fruit, vegetables or plain milk to hit the number.

Evidence level

Medium. The daily limits are the American Heart Association's published guidance, and federal data show where most added sugar comes from. The two-week audit itself is a self-experiment built on those figures, not a tested intervention — its value is the number it gives you, not a promised outcome.

Sources

• American Heart Association — How much sugar is too much?
• CDC — Get the facts: added sugars
• CDC — Spotting hidden sugars in everyday foods
• Cleveland Clinic — Eating disorders

AgeGen never invents studies and never recommends prescription drugs by brand. Biohacks are experiments, not prescriptions — honour the contraindications and talk to a clinician if a condition above applies to you.