Reset Your Body in 14 Days (No Sugar)
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 11 May 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
What happens when you stop eating sugar for 14 days? Most people quit sugar right before the benefits begin. Discover how a sugar detox affects your body and can transform your health.
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0:00 Introduction: What happens when you stop eating sugar?
0:20 Why you should stop eating sugar
0:40 Insulin resistance
1:00 Sugar detox day 1
5:20 The benefits of quitting sugar day 5
7:42 How to continue healthy eating after cutting out sugar
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Most people who try to quit sugar fail around day 3 or 4. This is often when the brain’s reward system is at its lowest point, causing many people to give up right before things start to improve.
Sugar can combine with proteins in the body through a process called glycation, permanently damaging tissues and nerve endings. Over time, a high-sugar diet can also contribute to insulin resistance.
When quitting sugar, it’s important to eliminate hidden sugars as well. Starches are a common hidden sugar found in many ultra-processed foods.
Brain fog, irritability, and fatigue are common during a sugar detox and often drive people back to sugar. This happens because the brain is craving dopamine and pushing you to consume more sugar.
Around day 5, many people begin experiencing the benefits of quitting sugar, including reduced cravings, lower inflammation, improved mental clarity, better energy, and weight loss.
B vitamins, potassium, and magnesium may also help reduce sugar cravings and support the body during the transition.
Dr. Eric Berg DC Bio:
Dr. Berg, age 61, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Transcript
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| 0:00.0 | What happens to your body when you stop eating sugar for 14 days? Most people who try to quit sugar |
| 0:05.4 | fail on day three to four. Because right here is the moment where your brain's reward system |
| 0:12.0 | is at its lowest point. Exactly right before things will start getting better, people tend to quit. |
| 0:18.8 | And I'm going to show you how to avoid that. But I think it's |
| 0:21.1 | important to know one of the bad things about sugar is it combines with proteins in your body. |
| 0:26.8 | It's called glycation. So it causes the proteins in your bloodstream and also in your arteries |
| 0:32.0 | to become damaged. And then you have what it does to the nerve endings in the bottom of your |
| 0:36.8 | feet called peripheral neuropathy. But at the deeper level, you develop something called insulin resistance |
| 0:41.8 | where the cells can no longer get insulin like they should, which means they can't get |
| 0:47.4 | access to glucose certain fuel for the cells. So the cells start to die from a lack of fuel, especially in the brain. That's really |
| 0:56.8 | what's behind dementia. So day one, you stop eating sugar. And I'm also talking about hidden sugar. |
| 1:04.0 | That is called starch, like corn flour, multidextrin, modified food starch that makes up a lot of the |
| 1:10.3 | carbohydrates and junk food. |
| 1:11.9 | That's also sugar because starch is a bunch of glucose molecules connected together. |
| 1:17.2 | And when you eat it, they break down and they turn into glucose. |
| 1:20.9 | On day one, you eliminate refined sugars and starches. |
| 1:25.3 | And really, at this point, nothing's really happening because you just |
| 1:29.7 | started. You're going to probably feel things more on day two, but the stored sugar in your |
| 1:35.9 | liver starts to be used as fuel. And because this glycogen, which is stored sugar, also holds |
| 1:42.8 | a lot of water, you're going to start noticing a lot of |
| 1:46.8 | water weight loss. And so you're going to be peeing more and you're going to be noticing on the |
| 1:51.2 | scale, wow, I'm losing a lot of weight. And this is going to happen over the next week or so. |
... |
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