No Sugar Challenge

About This CHALLENGE

Transform your health this September with our free 30-day No Sugar Challenge! Eliminate added sugars to stabilize energy levels, improve overall well-being and reset your taste buds. Here are just a few scientifically backed perks:

Weight Loss & Reduced Visceral Fat

Sugar-sweetened beverages linked to increased visceral fat accumulation over 6 years. (source)

Reduced Cognitive Decline Risk

High sugar intake strongly associated with cognitive impairment and memory deficits. (source)

Improved Heart Health

High sugar intake increases cardiovascular disease mortality risk by up to 3x.
(source)

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INSTRUCTIONS for this Challenge

Commit to eliminating all added sugars for 30 days in September. Recover your energy, stabilize blood sugar, and discover natural food flavors. No special products needed—just whole foods and determination. Join now and transform your relationship with sugar!

Rules: Follow these daily for 30 days:

- No Added Sugars: Avoid white sugar, brown sugar, honey, maple syrup, agave, molasses, corn syrup, and artificial sweeteners (e.g., aspartame, sucralose).

- Skip Sugary Processed Foods: No sodas, candies, pastries, sweetened yogurts, cereals, or snacks with hidden sugars (e.g., dextrose, fructose, maltose). Check labels.

- Allow Natural Sugars: Whole fruits (e.g., apples, berries) and unsweetened dairy (e.g., plain yogurt, milk) are okay.

- Eat Whole Foods: Focus on vegetables, lean proteins, whole grains, nuts, seeds, and healthy fats.
Helpful Tools & Tips: Make your sugar-free journey easier:

- Clear Temptations: Remove sugary snacks and processed foods from your kitchen.

- Stock Alternatives: Keep nuts, sugar-free bars, or 85%+ dark chocolate for snacks.

- Read Labels: Look for “0g added sugar” or check ingredients for sweeteners.

- Manage Cravings: Sip water, walk, or eat protein. Cravings fade in 15–20 minutes; Week 1 is toughest!

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consecutive days
of September

Sugary Drinks or Snacks
allowed per day

hidden names
for sugar to avoid

Notable PRACTITIONERS

These are some of the well-known people who publicly mentioned quitting sugar completely

Tom Hanks

Autorstwa Raph_PH - https://www.flickr.com/photos/raph_ph/53377390808/, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=161203786

After being diagnosed with Type 2 diabetes, completely eliminated sugar from his diet. "I was a total idiot" about sugar consumption, he admits, now maintaining strict no-sugar lifestyle.(source)

John Goodman

Autorstwa Gage Skidmore, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=50376869

Lost over 100 pounds after eliminating sugar from his diet. "Getting rid of sugar changed everything for me," crediting sugar-free lifestyle for his dramatic transformation.
(source)

Adele

"I used to drink 10 cups of tea a day with 2 sugars each—that's 20 sugars!" Quit sugar to be a role model for her son and says it transformed her energy levels.
(source)

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Our Mission

We explore the effects of popular habits and routines on physical and mental health. Through monthly challenges, we gather concrete data and share valuable knowledge with our community & and the world.

As of now 67.4k people from 93 countries have signed up for our 9 Challenges: Ice Challenge, Yoga Challenge, 10.000 Steps Challenge, Meditation Challenge, Intermittent Fasting Challenge, Strength Challenge, Digital Detox Challenge, Stretch Challenge, No Sugar Challenge

The No Sugar Challenge has been successfully joined!

Further updates will be sent by email. We also invite you to follow us on Instagram here to get all the updates about this incoming challenge and during the Challenge.

Want to make the Commitment Stronger? According to research published in the Journal of Applied Psychology: Individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private.

This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:

"I have decided to do a 30 consecutive days of The No Sugar Challenge in September. Keep your fingers crossed!:) #TheNoSugarChallenge"

Join the NO SUGAR CHALLENGE Now!

We will notify you via email when it goes LIVE on 1st of September!
Share your journey with other participants using hashtags #TheNoSugarChallenge, #SeptemberNoSugarChallenge and tag @theorgchallenge to get featured on our social media channels.

By clicking "I'm in!", you confirm that you have read the safety warning and agree to receiving emails and to processing of your personal data in accordance with the Privacy policy

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Frequently asked questions

How do I join a Challenge?

There is a "Join Challenge" button for any active challenge. There will be 12 Challenges per year. You are free to join any time however joining on the first day of a given month is how the game is meant to be played to experience a full month of a given challenge.

What are the instructions for a Challenge?

All necessary instructions are always found on the page of a particular challenge. If you haven't received the email 1 day prior to the Challenge don't worry! The email only contains a part of the message which is included on the Challenge page anyway. But the instructions are really extremely simple. For the "10.000 Steps Challenge" it could be "Just walk at least 10000 steps per day". For the "Meditation Challenge" it would be "Just sit and meditate for 15 minutes a day, anywhere, at any time, with any meditation method you can find online".

Where are the Challenges happening?

All Challenges can be done from your location. Each Challenge is done in such a way that there is no particular location to attend to.

At what time during the day do I have to do a Challenge?

Challenges can be done at any time during the day, whether it's morning, evening, or mid day. Though it is much easier to stick to a routine in the morning as mornings can be typically controlled whereas the evening tends to be more chaotic and have unscheduled tasks that need attending.

Is this FREE?

Yes, all challenges are and always will be free to join and participate in.

Why trust us?

We’re not selling anything. We’re learning alongside you

How do the monthly $3000 prizes work exactly?

There will be 3 (three) $1000 prizes per chosen Challenge (not all Challenges will have prizes). To be eligible for the prize one has to share their daily journey with a hashtag chosen for each Challenge. Then, After the Challenge has ended send in the links to specific videos to [email protected] where the posts can be verified. At the end of a Challenge the 3 winners will be chosen by TheChallenge.org team based on the most well done daily documentation of a given Challenge. Numbers of followers, likes, comments on social media etc WILL NOT matter. Read all the requirements here and in the contest terms in each of the Challenge pages near the sign-up area.

I don't have an Instagram or YouTube account, can I still participate?

Absolutely! You don't need to do anything to participate since the challenges can be done from anywhere. To sign up and receive updates about the challenge or to be able to contribute to a science questionnaire at the end you just need to have an email and join a Challenge on the website. Instagram or Youtube accounts are only a requirement for people who want to have a shot at the Prizes. That however requires daily posting on those channels for a whole month so is very rarely done. Approximately 99.5% of all Challenge Participants do it for the Challenge itself and do not post daily on their social media channels. We are just happy if you do the Challenge!

Is this a non-profit organization?

TheChallenge.Org is a for-knowledge organisation. The organisation is not a typical non-profit. It will have an optional donation model for people wanting to support it and help cover the cost of operations.

Who are the people behind this project?

Karol Banaszkiewicz (IG: @karolbanaszkiewicz), our founder, is a seasoned technologist and lifelong health-hacker who noticed a glaring gap in how we track the real effects of daily routines. Driven by a passion for data-backed self-improvement, he committed his own time and resources to launching TheChallenge.Org—to rigorously measure how habits shape our physical and mental well-being.