Before We Begin
Ok, so why are we giving you a week zero when we said the programme is run over 8 weeks…
Well, look at it like this, if you start on Monday and go bang… cold turkey from your current diet and lifestyle, you will probably very quickly feel like… um, let’s just say… a bag of sh*t.
The withdrawal from sugar alone is said to be similar to coming off crack cocaine, and although I don’t have much experience in that, I can only imagine… it’s probably not the best.
So, for this reason, we have at least a few days beforehand to wean ourselves off certain things and add a few things in, so we go into the programme with our body being a little better prepared.
Now, I’m sure some of you will read this and say to yourself, “Nah, my diet’s not that bad, I don’t need this - I’ll just start Monday.”
And of course, you can do that… I can’t force you.
However, I cannot stress enough that going into the programme after doing this bit first will be a much nicer… wait, let me re-phrase that (it won’t be nice)… a much less grim experience.
So please… make at least some of these changes - your next week self will thank you.
Rather than going into loads of detail right now, just know there are very good reasons behind all of this, and we’ll cover the deeper “why” throughout the programme.
But for now… you’re just going to have to trust me.
Also, let’s be honest… the lack of coffee alone is going to be enough to deal with, without me giving you a novel to read on top of it.
Keep coming back to this over the next few days - use it as a bit of a guide.
And for those who are late to the prep party...
(If you're reading this after Monday)
Don't panic - and please don't try to cram the whole week into a day.
You've got two options, both of which work well and were trialled with our previous test group.
You can either pick up each taper from wherever today lands… or, if you'd rather, treat today as your own Day 1 and follow the ease-off properly from there - even if that means your taper runs a little way into Week One.
I'd genuinely rather you eased in feeling comfortable than slammed the brakes on just because the programme has "started."
One thing though - this isn't a green light to carry your full coffee, wine or nicotine habit into next week and call it "tapering." The whole point is that you're actively winding down, a bit more each day.
So commit to it, reduce as you go, and aim to arrive as close to the finish line as you can.
Easing off over a few days will always beat going in cold turkey - which is exactly the thing we're trying to avoid here.
Right, here goes…
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“Simple… but not always easy.”
It’s common to go through the day under-hydrated… then chase energy, snacks, or caffeine to compensate.
YOUR TARGET THIS WEEK
2–3 litres daily (plain water - no sparkling, no cordial or squash)Sip it across the day - don’t try to neck it all at once.
If you’re not much of a water-lover… this might take a bit of effort.
Over the next few days, as you reduce caffeine, sugar, and other stimulants, staying properly hydrated will make a big difference.
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“This is where everything starts to reset.”
Most people aren’t getting enough sleep… then wonder why they’re hungry, craving everything, and running on fumes.
YOUR TARGET THIS WEEK
Aim to be in bed by 10pmWind things down earlier - don't go straight from busy to bed and expect sound sleep to just happen the moment your head hits the pillow.
Over the next few days, as you start reducing caffeine and sugar, better sleep will make this whole process feel a lot more manageable… especially for you night owls.
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“It’s not just fresh air - it’s medicine.”
Spending the day inside, on screens, under artificial light… often leads to feeling flat, wired, or tired.
YOUR TARGET THIS WEEK
Get outside for 20 minutes a day.No phone. No headphones. Just you.
Walk, sit, move - it doesn’t matter.
If you feel the urge to reach for something you’re cutting out - go outside first. Then decide.
Fresh air won’t fix everything… but it’ll do more than another coffee or a glass of wine.
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“It’s not just the caffeine - it’s how often you rely on it.”
A coffee here, another there - something warm, something to do.
And before you know it, it’s no longer a choice you’re making… it’s just what you do… then what you need.
YOUR TARGET THIS WEEK
Before you make one - PAUSE.
Just question it: why this, right now?7-Day Taper
Main rule: nothing caffeinated after 12pm
Day 1 — Keep normal intake → just start to notice
Day 2 — Aim for 2–3 total
Day 3 — Aim for 2–3 total
Day 4 — Reduce → aim for 1–2 total
Day 5 — Reduce → aim for 1–2 total
Day 6 — Reduce → 1 max
Day 7 (Sun 28th) — Reduce → 1 maxCaffeine isn’t just coffee:
Coffee → swap to Swiss Water decaf
Tea (black, matcha, chai) → swap to herbal or rooibos
Energy drinks → swap to water
Fizzy drinks (cola, diet/zero) → swap to water
Pre-workout / sports supplements → say goodbye
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“It’s not just the drink - it’s everything that comes with it.”
Often, drinking isn’t even a conscious decision.
It’s just what you do - end of the day, with dinner, or because it’s there.
YOUR TARGET THIS WEEK
Before you pour - PAUSE.
Just question it: why this, right now?7-Day Reset
Day 1 — Max 2 drinks → no automatic pouring
Day 2 — Max 2 drinks → no automatic pouring
Day 3 — No alcohol
Day 4 — 1 drink max
Day 5 — No alcohol
Day 6 — 1 drink max
Day 7 (Sun 28th) — No alcohol
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“It’s not just the nicotine - it’s how often you reach for it.”
Most of the time, you don’t even think about it.
It’s just built into your day - first thing, after food, with a coffee, in the car, whenever there’s a gap.
YOUR TARGET THIS WEEK
Before you reach for it - PAUSE.
Just question it: why this, right now?7-Day Reset
Day 1 — Delay first use by 60 mins
Day 2 — Reduce use by 20% → delay first use by 60 mins → remove obvious habit moments
Day 3 — Reduce a further 20% → delay first use by 60 mins → remove obvious habit moments
Day 4 — Reduce a further 20% → delay first use by 60 mins → no autopilot use
Day 5 — Reduce a further 20% → keep delaying → no autopilot use
Day 6 — 1 intentional use max
Day 7 (Sun 28th) — No nicotine or 1 intentional use max
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“It’s not just your meals - it’s everything in between.”
Snacking, cravings, and processed food aren’t about hunger - they’re often about habit or convenience.
That’s where things creep in - something sweet after meals, something quick while you’re busy, something just because it’s there.
YOUR TARGET THIS WEEK
Before you grab something - PAUSE.
Just question it: why this, right now?Start reducing the obvious, and make a simple switch:
Sweets, biscuits, chocolate → fruit
Sugary drinks → water
Ultra-processed snacks → nuts
Grazing all day → a proper meal
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“Your environment will either set you up - or trip you up.”
What’s in your fridge or cupboards is often what catches you out when you’re hungry or craving.
If it’s there… you’ll probably eat it.
So this week, we’re setting your environment up to work with you - not against you.
YOUR TARGET THIS WEEK
Before you open a cupboard or grab something - PAUSE.
Just question it: why this, right now?Then set your environment up properly:
Go through your fridge and cupboards and have a clear out.
Be ruthless - if it’s a temptation, it goes.
If throwing it away feels like a waste, give it away… and ask yourself what eating it is costing you.
If you can't identify every ingredient in a food, or explain why it's there, then get rid!
And if you’ve got a section that’s “for the kids”… but you’re the one eating it - it’s not for the kids.
Start reducing or removing:
Sweets, biscuits, chocolate
Sugary drinks (including juices, fizzy drinks)
Ultra-processed snacks
Ready meals / fast food
Packaged snack foods
Foods with long ingredient lists or additives
If it’s ultra-processed, overly sweet, or easy to overeat, it’s probably something we’re reducing.
None of this is about being perfect.
It's about walking into day one with a head start… instead of a hangover, a sugar crash and a caffeine headache all at once.
Do what you can with the days you've got. Every small change you make this week takes a bit of the sting out of next week - I promise you that.
Any questions?
Just drop me an email: evan@evanbealescoaching.com
One important note: if you take any regular medication or have a health condition, have a quick word with your GP before making big changes to your caffeine, alcohol or nicotine intake. This is general guidance to help you prepare - not medical advice.