KickOff – 22 Day NoSugar Challenge

Here is a comprehensive summary of the «22-Day No Sugar Challenge» kickoff meeting led by Dr. Guillermo (Dr. G) and the A360 team.

This recap covers everything necessary for those who could not attend live.

Dr. G explained that this is not just about skipping dessert for three weeks; it is a metabolic and mental reset.

Addiction Check: Sugar is a drug. If you feel you cannot stop eating it for 22 days, that is a sign of addiction.
The Goal: Longevity and health. Sugar accelerates aging and systemic inflammation. The goal is to regain control over what we eat and lower insulin resistance.
Mindset: You must define your «WHY» (e.g., living longer, seeing your grandkids, having energy). Writing this purpose down is crucial to not giving up when cravings hit.

Dr. G presented a specific equation to follow during these 22 days:

Ketosis + Fasting

Sleep + Sunlight

1. Nutrition (Nutritional Ketosis):

Zero Added Sugar: Eliminate processed foods, sweets, and simple carbs.
No Bread: Bread turns 100% into glucose in the body.
Healthy Fats: Your energy will come from healthy fats and proteins, not glucose.

2. Gentle Intermittent Fasting:

12-Hour Window: Eat within a 12-hour window and fast for the other 12 (e.g., Breakfast at 7:00 AM, finish Dinner by 7:00 PM).
3 Meals a Day: Breakfast, Lunch, and Dinner.
NO SNACKING: Do not snack between meals. This allows insulin levels to drop properly between feedings.

3. Sleep and Sunlight:

Dr. G emphasizes that sunlight (especially morning light) acts as a nutrient that regulates your metabolism and circadian rhythms.

Sweet Fruits: Bananas, mangoes, pineapples, grapes, etc. (High fructose spikes blood sugar).
Alcohol: Strictly prohibited for 22 days. It affects willpower, hurts the brain, and converts to sugar.
Artificial Sweeteners: Avoid them (especially in Week 1) to reset your palate so you stop craving sweet tastes.
- Note: Stevia or Monk Fruit are acceptable if absolutely necessary, but abstinence is better.
High Omega-6 Nuts: Avoid almonds, walnuts, and peanuts due to inflammatory oils.

Fatty Fruits: Avocado, olives, and coconut are highly recommended.
Specific Nuts: Macadamia nuts and Pili nuts are the best options (high healthy fat, low inflammation).
Proteins: Meat, chicken, fish, eggs.

Electrolytes (Salt): This is critical. When quitting sugar and carbs, the body dumps water and salt. You must add a pinch of salt to your water or take electrolytes to avoid headaches and fatigue (the «keto flu»).
Berberine: Mentioned as a natural supplement to help with insulin sensitivity.

Can I eat fruit?
- No sweet fruits. Only avocados, olives, and coconut. Berries are okay in moderation later, but try to avoid them in Week 1.
What about coffee and tea?
- Allowed (black or with heavy cream/fat, no sugar). Green tea is great.
What about GLP-1 drugs (Ozempic/Wegovy)?
- Dr. G advises caution due to side effects (muscle loss, stomach paralysis). He recommends lifestyle changes first. You don’t have to stop them to do the challenge, but the goal is to not depend on them.
Can children participate?
- Yes. It is safe to remove processed sugar from a child’s diet. Just ensure they eat enough nutrient-dense real food.
I am allergic to eggs, what do I eat?
- Simply skip eggs. Have other proteins like steak, chicken, or fish for breakfast.

Web Platform: There is a web app where daily videos, meal plans, and recordings will be posted.
WhatsApp Group: Join for community support and updates.
Official Start: Use the weekend to prep/clean your pantry. The challenge officially begins Monday.
Weekly Check-ins: There will be Zoom calls every Monday morning to track progress.

Dr. G’s Final Thought: «If we have to do just one thing for longevity and health, it is controlling our sugar intake.»