Everything You Need to Know About Mark Hyman’s 10 Day Sugar Detox

It’s no secret that we’re all about finding ways to enhance our beauty from the inside out here at the Beauty Within – but did you know that one of the worst offenders for aging your face is actually sugar? If a sugar detox sounds overwhelming, we’re breaking down how to detox from sugar in a simple 10-day program.

We live in a time where sugar is EVERYWHERE. Even while trying to eat healthily, sugar finds its way into items you wouldn’t expect to have sugar like salsa, nut butter, and organic whole wheat bread. It’s easy to see why chances are your sugar intake is higher than you might think.

A high sugar diet is linked to many chronic health conditions as type 2 diabetes, heart disease, brain fog, bloating, fatigue, and also many skin conditions.

When sugar enters your bloodstream, it attaches to proteins and starts producing free radicals known as AGEs (advanced glycation end-products) – the more sugar, the more AGEs will form and in turn damage any other proteins around them including your skin’s essential proteins collagen and elastin. The effects of this leave your skin looking dry, brittle and forms deeper lines, sagging, and wrinkles. Yikes! 😬

With the holidays behind us and a fresh new start to 2022, what better way to show your skin some love than a quick and simple 10-day sugar detox?!

Our very own founder Lydia wanted to try Dr. Mark Hyman’s 10-day sugar detox program after hearing some rave reviews – and share her experience and thoughts along the way. The 10-day sugar detox program promises to support your weight loss all while giving you an added boost of energy and transforming your blood sugar levels. The bonus? Glowing, healthy skin! Let’s dive in! 

What is the 10 Day Sugar Detox Program?

The 10-day sugar detox program dives into every individual aspect of your overall health, through a holistic approach to the traditional “detox” with an emphasis on switching to whole foods, creating small healthy changes that add up, and incorporating mindset and reflection into the process – all key in setting yourself up for success. The program is simple in process, complex in science, but easy to understand, and ultimately, easy to follow. Each day requires you to follow 14 steps:

  1. In your Journal or online tracking tool, record your measurements to track your results each day.
  2. Take an energizing walk (or some other form of moderate exercise) for 30 minutes each day.
  3. Use supplements as directed (ask us for a customized supplement plan incorporating Chinese Herbal Medicine and high-grade Neutraceuticals).
  4. Make your Breakfast Detox Shake (recipies included), taking your supplements with a glass of water prior to eating.
  5. Have a snack (this is optional).
  6. Have lunch, take your supplements with a glass of water prior to eating.
  7. Have an afternoon snack (this is optional).
  8. Have dinner, taking your supplements with a glass of water prior to eating.
  9. In your Detox Journal, record your experience and answer each day’s focus question.
  10. Take a Take-Five breathing break for 5 minutes to relax your body.
  11. Take an UltraDetox bath.
  12. Get 7-8 hours of sleep each night.
  13. Drink at least eight glasses of filtered water daily. 
  14. Enjoy the power of a media fast and limit your phone, e-mail, and screen time to the essentials each day. 

The program is incredibly easy to follow and each day is broken down step by step so you never feel like you’re missing steps or doing anything out of order. 

The Pros and Cons of the 10 Day Detox

Dr. Mark Hyman’s approach to medicine is one I deeply resonate with because he emphasizes a functional perspective to his detox. A key component of his program is aiming to heal the body from the inside out which aligns with the beauty from within philosophy that we have here at the Beauty Within by correcting underlying metabolic issues through lifestyle modification. 

The health plan focuses on the emotional and mental aspects of eating, which are essential to achieving true health. You will be going deeper addressing your self-talk and relationship with food through the psychosocial work you’ll complete every day.

The program is intense at some points but will open up a lot of possibilities for the vast majority of people if they stick to it. With it, most people with diabetes and obesity can experience blood sugar control during a life without concentrated carbohydrates, overcoming the challenges inherent to a typical diet. The program also encourages getting creative when it comes to cooking and eating REAL food.

The main tangible differences I found were:

  • Clearer thinking and reduced brain fog.
  • More energy (without the afternoon energy slump)
  • Better sleep
  • Less cravings for sweets

For the first few days, you may notice some symptoms of withdrawal such as energy dips, headache (common with any detox), and even some irritability.

I found the conclusion of the book to be one of the most surprising and interesting sections, as it encourages readers to become active in advocating for healthier foods and changing the current profit-driven food system. The food industry is so powerful that it literally forces us to consume all of this innutritious and over-processed food, while at the same time telling us it is our responsibility to eat well.

The book’s popularity comes from its promise of a short-term solution. Surely you can handle anything for ten days? The book will become your way of life during those 10 days and maybe even beyond. Not only are diet recommendations made; prescriptions for relaxing, exercising, and journaling are given as well. No grains, legumes, sweets, or dairy products are allowed, however, vegetables, protein, and healthy fats form the basis of the diet. It will be a bit challenging for some people to follow, but it is the kind of dietary approach that can accelerate metabolism in those with inflammation and insulin resistance resulting from poor nutrition. In addition, vegetarians following the plan will be eating a lot of eggs and organic tofu since there is no other protein allowed for this diet modification.

Eventually, the 10 days will end. Now what? It is likely that you are ready for more if you’ve stuck with the plan, given its dramatic nature. Dr. Hyman explains both how to get ready for the 10 Day Plan and how to continue the plan after the first 10 days – this portion of the book is your key to long-term success to truly reap the benefits of this program will continue to incorporate it into your daily life. 

Is Dr. Mark Hyman’s 10-Day Detox Diet Good for Everyone?

The 10-day detox might be a good option if you have had great difficulty losing weight in the past. However, not every diet process or book is for everyone. This book emphasizes the importance of nutrition, relaxation, self-reflection, and physical exercise as part of a whole-body approach. Becoming healthier – not just lighter – is the ultimate goal of this book. I strongly discourage following this diet for anyone with body image issues or relationship issues with food, as it could exacerbate the situation. To lose weight and experience all of the benefits of this program, I recommend working with a  professional who can help you make long-lasting positive nutritional and psychological changes.

If you were previously inactive or sedentary, it may be difficult to get your body moving in some of the ways this program suggests, but I advise listening to your body, and at minimum, getting a 30-minute brisk walk in on days where you feel the more intense activities aren’t doable for you. Over time you’ll experience more energy which may lead you to complete more strenuous activities for your daily exercise. Ultimately, listen to your body and do what feels best for you, but know that real change comes from challenging yourself, not coddling yourself. You’d be surprised what you’re capable of accomplishing when you stop standing in your own way and you begin to challenge yourself and surpass your own self-limiting beliefs. 

There are some seriously great aspects of this program, including a nightly bath which I’ve found to be ever-so relaxing while also improving my ability to fall asleep and stay asleep. Especially combining it with yummy bath salts and aromatherapy. On top of that, you really dive into your thought process around food and exercise through the journaling aspect. Understanding your mental and physical relationship with food and exercise is important in addressing areas for improvement. 

Another eye-opening aspect of this program is the reduction in media consumption and screen time. For most, a complete technological overhaul isn’t possible as many work from laptops and on screens out of necessity, but reducing screen time still has benefits even if you can’t unplug entirely. I’ve found myself limiting my screen time after the 10-day mark and making better use of my time. You only get one life, and a limited amount of time here on earth — that time would be better spent off-screen, don’t you think?

It is also important to note that this diet will have an effect on your blood sugar levels, so be sure to consult with your physician before beginning if you are currently taking blood sugar mediating medications – as this diet could cause negative effects on your blood sugar when coupled with these kinds of medications. 

While many ailments start with diet and weight, those ailments won’t be solved in just 10 days’ time. Remaining consistent throughout the program is the only path to success, but long-term success comes from a lifestyle change which is possible for anyone reading this right now. This program isn’t a magic fix, but with persistence and determination, you will see positive benefits in all aspects of your life – including your skin! 



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