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9 Satisfying Sugar + Caffeine-Free Drinks You Can Drink Throughout the Program

From mornings infused with the warmth of herbal teas to evenings accompanied by refreshing iced teas and milkshakes, your drink choices can play a crucial role in making this journey enjoyable and sustainable. We might be ditching the sweet stuff, but that doesn’t mean your drink game has to be boring! 

Embarking on the I Quit Sugar 8-Week Program is a transformative step towards a healthier, sugar-free lifestyle, and as you navigate the exciting landscape of whole, unprocessed foods, it's essential to have a repertoire of delightful beverages that not only complement your meals but also offer moments of pure comfort and relaxation. Join us as we explore a collection of delicious, soothing drinks specially crafted to accompany your I Quit Sugar adventure. Whether you're seeking a refreshing start to your day, a mid-afternoon pick-me-up, or a cosy bedtime ritual, these beverages are designed to nourish both your body and your taste buds. Embrace the pleasure of wholesome sipping and discover the joy of sugar-free indulgence – one sip at a time.

In a world where sugary drinks abound, the temptation to indulge in a sweet, fizzy beverage is ever-present. From sodas to energy drinks, the market is saturated with options that promise instant refreshment. However, what many overlook is the detrimental impact these sugary concoctions can have on our health.

Blood Sugar Rollercoaster: One of the immediate consequences of consuming sugary drinks is the rapid spike in blood sugar levels. When you gulp down a sugary soda or a sweetened beverage, your body is flooded with a surge of glucose. This sudden spike prompts a release of insulin, the hormone responsible for ushering glucose into cells. The result? A rollercoaster of blood sugar levels that can leave you feeling energised briefly, only to crash soon after. 

Energy Slump and Fatigue: The quick surge and subsequent crash in blood sugar levels lead to what is commonly known as an energy slump. While that initial burst of energy might seem enticing, it's short-lived. Once the sugar high dissipates, you're left with a sense of fatigue and lethargy. The very thing you consumed to boost your energy becomes the culprit behind the subsequent dip. 

Sugar Addiction and Leptin Resistance: Sugary drinks, laden with fructose and high-fructose corn syrup, contribute to the development of sugar addiction. The brain's reward system lights up in response to the sweet taste, creating a cycle of craving and consumption. This addictive cycle can lead to overconsumption of sugary beverages, contributing to weight gain and other health issues.

Moreover, frequent consumption of sugary drinks is linked to leptin resistance. Leptin is a hormone that plays a crucial role in regulating hunger and satiety. When the body becomes resistant to leptin, individuals may experience difficulty in recognising when they are full, leading to overeating and weight gain.

Breaking Free from the Sugar Trap: Awareness is the first step towards breaking free from the sugar trap. Understanding the impact of sugary drinks on blood sugar, energy levels, and overall health empowers individuals to make informed choices. Opting for sugar-free alternatives, such as herbal teas, infused water, or homemade beverages, can help quench thirst without subjecting the body to the harmful effects of excessive sugar consumption.

On the 8-Week Program, we also take a week to detox from caffeine – and in a world that often runs on coffee, the idea of voluntarily taking a break from caffeine might seem counterintuitive. However, the benefits of a brief caffeine detox extend far beyond the initial jolt of energy. It's a chance to hit the reset button, combat addictive behaviours, regain control of your health, and promote overall well-being.

Breaking the Cycle of Dependence: Caffeine, a central nervous system stimulant found in coffee, tea, and various energy drinks, is known for its ability to enhance alertness and concentration. However, regular consumption can lead to dependence, with the body adapting to the presence of caffeine. A brief detox allows individuals to break the cycle of dependence, reducing reliance on caffeine for daily functioning.

Regulating the Nervous System: Continuous exposure to caffeine can sometimes contribute to an overstimulated nervous system. Symptoms like jitteriness, restlessness, and heightened anxiety may arise. Taking a break from caffeine provides an opportunity for the nervous system to recalibrate, promoting a sense of calmness and reducing the risk of associated symptoms.

Improved Sleep Quality: Caffeine's stimulating effects can linger in the body, affecting sleep patterns, especially when consumed later in the day. A caffeine detox allows for better sleep hygiene, enhancing both the quality and duration of sleep. Improved sleep contributes to overall health and wellbeing. 

Gut Health Rejuvenation: Caffeine can impact the gastrointestinal tract, potentially contributing to stomach upset or acid reflux in some individuals. A brief detox provides the digestive system with a chance to reset, potentially alleviating any discomfort and promoting better gut health.

Combatting Addictive Behaviours: Intentionally stepping away from caffeine can be a powerful exercise in breaking addictive behaviours. It allows individuals to reassess their relationship with caffeinated beverages, cultivating a healthier approach to consumption. This shift in mindset can lead to more mindful choices regarding caffeine intake in the future.

Reintroducing Caffeine Mindfully: The goal of a brief caffeine detox isn't permanent abstinence but rather a conscious reintroduction of caffeine into one's routine. After the detox period, individuals can choose to reintroduce caffeine in a more mindful manner, paying attention to their body's response and consumption patterns.

Exploring Delicious Alternatives: During the detox phase, individuals can explore a variety of delicious, caffeine-free alternatives. Herbal teas, infused water, and mocktails can offer a refreshing experience without the need for caffeine. These alternatives not only hydrate but also provide an opportunity to discover new flavours and preferences.

Chamomile Iced Tea

This refreshing tea is perfect for those of you dealing with the summer heat – it’s also loaded with antioxidants.


  • 4 chamomile tea bags
  • 4 cups water
  • Ice cubes
  • Lemon slices (optional)


  1. Boil the water and steep the chamomile tea bags for 5-7 minutes.
  2. Allow the tea to cool to room temperature.
  3. Remove the tea bags and refrigerate the chamomile tea until cold.
  4. Serve over ice, garnish with lemon slices if desired, and enjoy your refreshing chamomile iced tea.

Peppermint Tea Latte

Are you a latte fan? This delicious, frothy drink is caffeine-free and provides the craving-quenching power of peppermint. 


  • 2 peppermint tea bags
  • 1 cup unsweetened almond milk (or any non-dairy milk)
  • 1/2 teaspoon vanilla extract


  1. Steep the peppermint tea bags in hot water for 5 minutes.
  2. Heat the almond milk on the stovetop or in the microwave.
  3. Combine the steeped peppermint tea and warm almond milk.
  4. Add vanilla extract, stir well, and savour the comforting peppermint tea latte. 

Thai Milk Tea 


  • 2 chai tea bags
  • 2 cups water
  • 1 cup unsweetened coconut milk
  • Ice cubes 


  1. Brew the tea bags in hot water for 5 minutes.
  2. Allow the tea to cool to room temperature.
  3. Fill a glass with ice cubes and pour the cooled black tea over the ice.
  4. Gently pour the unsweetened coconut milk on top, creating a layered effect.
  5. Stir before sipping on this Thai-inspired, sugar-free delight.

    Cinnamon, Cardamom + Cacao Milk

    Now cacao is an ingredient here, and yes, there is a little bit of caffeine here. but here's why it's okay. You could say that cacao is almost caffeine-free. It has just 0.2% caffeine per bean weight compared to coffee's 1.01% -2.4% caffeine per bean weight. This minimal caffeine content in cacao allows you to relish its rich flavours and reap its health benefits without worrying about the effects of caffeine.


    • 1 cup unsweetened almond milk (or any milk)
    • 1/2 teaspoon ground cinnamon
    • 1/4 teaspoon ground cardamom
    • 1 teaspoon cacao powder 


    1. Heat the almond milk on the stovetop or in the microwave.
    2. Add cinnamon, cardamom, and cacao powder to the warm almond milk.
    3. Stir well until the spices and cacao are fully incorporated.
    4. Pour into a mug and savour the aromatic goodness of this spiced cacao milk.

    Rosewater Ginger Vanilla Extract Latte


    • 1 cup unsweetened coconut milk (or any non-dairy milk)
    • 1/2 teaspoon rosewater
    • 1/4 teaspoon ground ginger
    • 1/2 teaspoon vanilla extract 
    • Optional: rose petals, to serve


    1. Heat the coconut milk on the stovetop or in the microwave.
    2. Add rosewater, ground ginger, and vanilla extract to the warm coconut milk.
    3. Stir well to infuse the flavours.
    4. Pour into a cup and indulge in the fragrant rosewater ginger vanilla latte. Top with rose petals, if desired. 

    Mint Lime Sparkling Water 


    • Fresh mint leaves
    • Lime slices
    • Sparkling water


    1. Fill a glass with ice cubes.
    2. Add fresh mint leaves and lime slices to the glass.
    3. Pour sparkling water over the ingredients.
    4. Stir gently and relish the crispness of this minty lime sparkling water. 

    Coconut and Almond Butter Milkshake 


    • 1 cup unsweetened coconut milk
    • 2 tablespoons almond butter
    • Ice cubes


    1. In a blender, combine coconut milk, almond butter, and ice cubes.
    2. Blend until smooth and creamy.
    3. Pour into a glass and enjoy the rich, nutty goodness of this coconut and almond butter milkshake.

    Iced Chai Latte

    Why not escalate your chai game to the next level? Over ice, this drink goes from cosy and comforting to refreshing and invigorating.


    • 2 chai tea bags
    • 1 cup unsweetened milk
    • Ice cubes 


    1. Steep the chai tea bags in hot water for 5 minutes.
    2. Allow the tea to cool to room temperature.
    3. Fill a glass with ice cubes and pour the cooled chai tea over the ice.
    4. Heat the milk and froth it using a frother or by shaking in a jar.
    5. Pour the frothed milk over the chai tea and enjoy your refreshing iced chai latte.

    Vietnamese Avocado Coconut Milkshake


    • 1 ripe avocado
    • 1 cup unsweetened coconut milk
    • Ice cubes


    1. Scoop out the flesh of the ripe avocado.
    2. In a blender, combine the avocado, coconut milk, and ice cubes.
    3. Blend until smooth.
    4. Pour into a glass and relish the creamy delight of this Vietnamese-inspired milkshake.

    Haven't already joined the 8-Week Program? We’ve put in the hard yards so you can enjoy the benefits of an extensive, wholistic program that covers everything from learning how to manage nutrition and mental health to social situations. When you join us for the 8-Week Program you’ll have exclusive access to expert guidance, nutritional planning and support every step of the way. Take a peek at what’s on offer:

    • 8 weeks of meal plans and shopping lists.
    • A range of exclusive recipes, including sugar-free desserts, snacks and all the old favourites.
    • Community forums to share and discuss your experience.
    • Expert support to guide you through each week – from world-renowned chef Sarah Glover to yoga teachers, nutritionists and naturopaths. 

    Don’t wait, JOIN NOW!


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