I Quit Sugar 8 Week Program


In January 2011 I quit sugar. It started as a gentle experiment, but my energy, skin and wellness changed so dramatically, I kept going.

Inspired by my own personal experience, I developed the 8-Week Program, a practical week-by-week guide full of tips, Meal Plans, advice and inspiration to quit sugar… for good.

It’s not a fad or a diet and it doesn’t come with a gruelling bootcamp-ish exercise regime. But pretty much everyone who’s completed it ends up feeling brighter, clearer and much nicer to be around!

about 8wp

the program explained

The most delicious detox you'll ever do!
  • Weekly Meal Plans + Shopping Lists.
  • New + exclusive member-only recipes.*
  • Access to dietitians, nutritionists, GPs, naturopaths, psychologists, life coaches + more.
  • Support in the IQS Community Forums.
  • Weekly motivational videos with Sarah.
  • Weekly emails to keep you on track.

A week on the program

Each day we'll reveal new tips, tricks and insider info to help you on your sugar quitting journey.

This is what an average week on the Program looks like:

  • thursday
    your info for the week Meal Plan, Shopping List, Sunday Cook-Up and Movement Plan.
  • Friday
    WEEKEND READ A wealth of info to get up-to-date on all the science, research and facts surrounding sugar.
  • saturday
    GO SHOPPING! Grab your Shopping List and head to the farmers’ markets or grocery shop.
  • sunday
    SUNDAY COOK-UP Get prepared for the week ahead with some simple prep.
  • monday
    TRY THIS Helpful tips and tasks to stay on track.
  • tuesday
    TUESDAY EATS Clever food ideas and kitchen hacks.
  • wednesday
    SARAH'S WRAP-UP Sarah shares bonus videos plus her favourite research and facts


change your relationship with food

I've designed the 8-Week Program to set you up with the skills and knowledge for everyday life, so you can stay sugar free long after you complete the Program​

What are the benefits of 8WP?​

  • Learn new recipes and cooking skills.​
  • Discover how to take control of your health.​
  • Better concentration.​
  • Increased energy.​
  • Clearer skin.​
  • Weight loss.​
  • Better sleep.​
  • Improved moods.​
  • Develop positive eating habits to maintain wellness.​

But don't just take our word for it.
Take a look at what previous 8WP members have told us about their experience.


learn to nourish you

Each week we’ll give you a range of meals to cook that are quick and easy to prepare, with minimal wastage. You don’t have to be a master chef to enjoy nutritious meals!

  • don’t eat meat? We cater for vegetarians as well as omnivores.
  • have a special requirement? We provide gluten-free, dairy-free and Paleo options on all recipes.
  • Paleo Bread Smash
  • Coco-Berry Yoghurt Smash
  • Shakshuka
  • Chicken Caesar Salad
  • Pork and Apple Slaw Wrap
  • The Ultimate Salad
  • Steak and Five Veg
  • Zucchini + Haloumi Fritters
  • Fish Tacos
  • Frittatinis
  • Kale Chips
  • Cheesy Biscuits
Our dietitian says

I love the 8-Week Program Meal Plans because not only are they free of sugar and processed foods, they really pack a nutritional punch.

What makes the 8-Week Program stand out is that it provides oodles of beneficial bacteria, fibre and enzymes to support optimal digestive functioning, while minimising anti-nutrients.

- Marieke Rodenstein

success stories


Quitting sugar is the easiest way to be well.

Whether it’s weight-loss, reducing medication, or just improving general health and energy, almost everyone who has completed the 8-Week Program has an inspiring experience to share.

  • Laura LAURA

    “In eight weeks, I lost 4.5kg and haven’t exercised properly yet! My tastebuds seem like they’ve come alive and I no longer need that sugar fix.”

    Results may vary from person to person

  • Hamish HAMISH

    “I quit sugar and my cholesterol, hormone levels and liver function tests all improved!”

    Results may vary from person to person

  • Vanessa VANESSA

    “I’ve lost 16 kilos, my skin has cleared, my eyes are brighter, and my blood pressure is normal after being high for many years.”

    Results may vary from person to person

more real stories

our experts

with you all the way

Our team of IQS Experts will support you throughout the 8-Week Program. We have a range of health professionals, from dietitians, to naturopaths and acupuncturists.

  • KATE - Dietitian KATE Dietitian
  • BROOKE - Naturopath BROOKE Naturopath
  • DR TASH - Fertility Specialist + Gynaecologist DR TASH Fertility Specialist + Gynaecologist
  • KATE - Integrative GP KATE Integrative GP

In all, more than 25 experts and specialists. We'll be with you all the way!

see all our experts


need to know more?

Have a question? Find the answer below, or head to our FAQs page.

Will I lose weight?
Quite possibly! The 8-Week Program is geared towards helping you quit sugar, but many people find that they shed a few kilos along the way. Some people lose 5-7 kg (11-15 lb), and others have lost as much as 30 kg (66 lb) over an extended period of time. *Results may vary from person to person.
Can I eat fruit?
We recommend cutting out fruit for the first few weeks during the 8-Week Program. This allows you to break your sugar addiction and for your body to recalibrate. (Don’t worry: Our Program is packed with a range of fresh foods, so you won’t miss out on any nutrients!) After this period, we reintroduce low-fructose fruits and see how your body handles it.
Do I have to give up coffee and alcohol?
Nope! Not if you don’t want to, but these drinks can place additional strain on your body as it tries to detox. We recommend no more than one standard drink a night while on the Program and recommend limiting yourself to one coffee a day.
Is the 8-Week Program suitable for a vegan diet?
Unfortunately, we do not provide vegan options on our Vegetarian Meal Plan.
I can’t eat ______. Can I still do the 8-Week Program?
Whether you’re dairy-free, gluten-free, nut-free, Paleo, egg-free, low FODMAP, know this: we design our Meal Plans to be as adaptable as possible so you can swap ingredients and recipes in and out as necessary. We encourage you to be as creative and imaginative as you can with recipes – don’t be afraid to try something new or think outside the box! We also provide gluten- and dairy-free as well as Paleo options on all of our 8-Week Program recipes. If you need extra advice on food swaps, you can always ask the IQS Team, Experts and members for recipe advice in the Forums.
I have a medical condition, is the 8-Week Program suitable for me?
The 8-Week Program Meal Plans are based around fresh, whole foods, but as with any medical condition, we strongly recommend that you chat to your doctor before making any significant changes to your diet.
Can I do the Program overseas?
Absolutely! However, a word of caution: our Meal Plans are currently geared more toward the southern hemisphere seasons, so if you’re craving thick hearty stews or soups in the northern hemisphere as the weather grows chilly, you may need to make some adjustments to the Meal Plan to suit.
Can I do the 8WP with my family?
The 8WP Meal Plans serve one, but you can easily multiply the shopping list and recipes to cater for your family. If you need assistance, we can always offer guidance with this via our online Forums.
view all the faqs

as seen on

  • Today Show
  • Good Food
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  • The Sydney Morning Herald
  • Marie Claire
  • The Project
  • 60 Minutes
  • Women's Day
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