Added Sugar Audit — 2 Weeks — 60-Second Protocol
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biohack · 2026-10-06
One twelve-ounce can of regular soda can carry more added sugar than a woman's whole daily limit.
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
| Count | added sugars include syrups, honey and fruit-juice concentrates; the natural sugar in whole fruit, vegetables and milk does not count |
| 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 |
| Duration | 2 weeks |
| Benchmark | a single 12-ounce can of regular soda can carry more added sugar than the whole daily limit for women |
| Reference | AHA limit: no more than 6 teaspoons (25 g) a day for women, 9 teaspoons (36 g) for men |
Skip this if
- 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
Full transcript
One twelve-ounce can of regular soda can carry more added sugar than a woman's whole daily limit. The American Heart Association says twenty-five grams for women, thirty-six for men. Week one, log added sugars off the label and change nothing. Week two, swap the single biggest source. Whole fruit does not count. With diabetes or an eating disorder, work with your care team. agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
- https://www.cdc.gov/nutrition/php/data-research/added-sugars.html
- https://www.cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html
- https://my.clevelandclinic.org/health/diseases/4152-eating-disorders
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