What happens when you eliminate added sugar for 21 days—especially after age 40?

In this episode of Six Weeks to Fitness, Vincent Ferguson speaks with nutritionist and wellness educator Keri Watkins-Webb about hidden sugar, sugar cravings, food labels, and what participants can expect from the free 21-Day Sugar-Free Challenge.

Keri is the founder of Empowered Living NYC and has conducted hundreds of workshops focused on nutrition, healthy living, and helping people change their relationship with sugar.

During this conversation, you’ll learn:

• Where added sugar may be hiding in everyday foods
• The difference between added sugar and naturally occurring sugar
• How to identify added sugars on food labels
• What participants can eat during the Challenge
• How to manage sugar cravings, headaches, fatigue, and setbacks
• Why emotional triggers can lead to sugar consumption
• How to make healthier choices while traveling, dining out, or attending social events
• Why exercise, hydration, and community support are important
• How to transition from 21 days without added sugar to a sustainable low-sugar lifestyle

The free 21-Day Sugar-Free Challenge is presented by Body Sculpt of New York and VINCE Magazine. It begins Monday, September 28, and continues through Monday, October 19, 2026.

Participants will receive a 30-page program guide, recipes, daily encouragement, community accountability, four Monday Zoom meetings, and three live exercise classes.

Join the free Challenge through the Six Weeks to Fitness with Vince community on Skool:

https://www.skool.com/six-weeks-to-fitness-w-vince-6247.

You can also find out more by visiting http://www.bodysculpt.org.

Learn more about Keri Watkins-Webb and Empowered Living NYC:

https://www.empoweredlivingnyc.com

This episode is for anyone who wants to reduce added sugar, manage sugar cravings, improve eating habits, and build a healthier lifestyle—particularly adults over 40.

The Challenge is an educational wellness program and is not a substitute for medical care. Consult your healthcare provider before making significant dietary changes, particularly if you have diabetes, take blood-sugar-lowering medication, are pregnant or breastfeeding, have kidney problems, or have a history of disordered eating.

Full Episode Transcript

Interview with Keri Watkins-Webb

Six Weeks to Fitness with Vince Ferguson

Meet Keri Watkins-Webb

Vincent Ferguson: Could giving up added sugar for just 21 days really change the way you feel, think, and live? My returning guest is Keri Watkins-Webb, a nutritionist, wellness educator, and founder of Empowered Living NYC. Keri has led hundreds of workshops helping people improve their nutrition and change their relationship with sugar. She will serve as the lead coach and organizer of our free 21-Day Sugar-Free Challenge, presented by Body Sculpt of New York and VINCE Magazine. The challenge begins Monday, September 28, and continues through Monday, October 19. Today, Keri will explain what sugar-free really means, how to handle cravings and setbacks, and what participants may experience over 21 days. They will receive education, daily encouragement, community accountability, and weekly Zoom meetings to support them along the way. Keri, welcome back to Six Weeks to Fitness. How are you?

Keri Watkins-Webb: I’m doing well. Thank you so much for having me.

Vincent Ferguson: Thank you for coming on and agreeing to lead the Challenge. I am very excited to have you here today.

Keri Watkins-Webb: I am excited as well. It is always a pleasure.

Keri Watkins-Webb: It is always a pleasure to be in your presence, Vincent.

Why Added Sugar Matters After 40

Vincent Ferguson: The feeling is mutual. Before we explain the Challenge, why should people be concerned about how much added sugar they consume, particularly adults over 40?

Keri Watkins-Webb: I think adults over 40 need to pay attention to added sugar because, after you turn 40, changes in metabolism and health can start catching up with you. Many people notice that they gain weight more easily, tire more quickly, and simply do not feel the way they used to. What I did at 20, I cannot necessarily do at 40 – but I am working on it. Often, when people go to the doctor, they learn that their blood sugar or cholesterol is high, or that their blood pressure is creeping up. One of the major contributors to these adverse health conditions can be added sugar in the diet. People often focus on fat, but they also need to pay attention to sugar. The challenge is that sugar is everywhere, and we often consume much more than we realize. It is not only in obvious foods such as cookies and soda; it is also hidden in foods that we may think are healthy. I am not here to say that people can never have a piece of cake again. I always say that anything taken to an extreme becomes an error. The goal is awareness. Once you understand where added sugar appears in your diet and how much you consume, you can make informed choices.

What the 21-Day Sugar-Free Challenge Is Designed to Do

Vincent Ferguson: We are going to discuss those informed choices. You created this Challenge, which is wonderful. What exactly is the 21-Day Sugar-Free Challenge, and what do you hope participants will accomplish during those three weeks?

Keri Watkins-Webb: The 21-Day Sugar-Free Challenge is like hitting the reset button on your relationship with sugar. It is not about deprivation or never enjoying your favorite foods again. It is about becoming more aware of how much added sugar you consume, where it is hiding, and why you may crave it. During the three-week challenge, I hope participants develop healthier habits, discover alternatives they enjoy, and realize that they can make changes without feeling as though they are giving up everything they love.

Vincent Ferguson: They will still be able to appreciate some of the foods they used to enjoy, but they will better understand why they are making these changes and, perhaps, avoid overdoing it.

Keri Watkins-Webb: Let me be clear: during the 21 days, participants will not indulge in cakes and similar sweets. Afterward, we will discuss transitioning from a no-added-sugar diet to a low-sugar lifestyle. The goal is not to say that you can never have cake again, but to reduce your dependence on sweets so that they become an occasional choice rather than an everyday habit.

Vincent Ferguson: Even though we are calling it sugar-free, the completely sugar-free period lasts for three weeks.

Keri Watkins-Webb: When people feel deprived, they may run straight toward a tempting food the moment they see or smell it. These three weeks are about awareness. You may suddenly realize, for example, that you have been putting three teaspoons of sugar in your coffee every day. When participants review the list of foods containing hidden sugar, a light bulb often goes on. They also begin to notice changes in their bodies. By the end, many people feel so much better that they want to continue, and they are less likely to overindulge in sweets.

Added Sugar vs. Naturally Occurring Sugar

Vincent Ferguson: That is helpful. We are talking specifically about added and processed sugar. How does the challenge address fruit and other natural sources of sugar?

Keri Watkins-Webb: You can still have fruit. Fructose is the naturally occurring sugar in fruit. The added sugars are what we want participants to recognize, and the guide explains the distinction between added sugar and naturally occurring sugar.

Vincent Ferguson: That is important. With fruit, you are also getting fiber, which is extremely valuable.

Keri Watkins-Webb: Fruit is absolutely allowed. We will focus on lower-glycemic fruits and help participants understand that some fruits have a greater impact on blood sugar levels than others. The guide organizes foods into three categories: yes, no, and moderation. Participants may have many kinds of fruit, but some should be eaten less frequently. The guide explains why.

Hidden Sugar and Reading Food Labels

Vincent Ferguson: This is going to be a beneficial and educational program. Added sugar is found in so many foods. Will you advise participants to read food labels?

Keri Watkins-Webb: Added sugar is one of the things that surprises people most. We usually associate sugar with cookies and cakes, but it can appear in foods that do not taste especially sweet, such as ketchup. Major sources of hidden sugar can include flavored yogurt, breakfast cereals, granola bars, pasta sauces, salad dressings, condiments, sports drinks, flavored coffees, and even some breads. That is why I encourage people to read labels. On the Nutrition Facts label, look for the line labeled ‘Added Sugars.’ It tells you how much sugar was added during processing or manufacturing. Two yogurts may look similar on the shelf, yet one may have little or no added sugar while the other contains several teaspoons. Reading the label allows you to make a better choice on the spot.

Vincent Ferguson: Added sugar can wreak havoc on the body. You mentioned ketchup. Are condiments such as ketchup also on the ‘no’ list during the Challenge?

Keri Watkins-Webb: Ketchup is not allowed during the challenge, but mustard is.

Vincent Ferguson: That gives me a good sense of the direction we are going. People have been known to lose weight simply by cutting back on sugar.

Keri Watkins-Webb: Absolutely. One summer, my husband gave up soda. That was the only change he made, and he lost 13 pounds.

Vincent Ferguson: Many people do not realize that. Some drink diet soda thinking it will help them lose weight, but that may not be the case.

Keri Watkins-Webb: Diet sodas can also be problematic because they contain artificial sweeteners such as aspartame. They may contain less sugar, but you are still putting a chemical into your body that may compromise your system.

Who Should Join – and Who Should Consult a Healthcare Provider

Vincent Ferguson: That is interesting. Can this challenge benefit beginners and adults who have never tried eliminating added sugar? Who is the challenge for?

Keri Watkins-Webb: The challenge is designed for anyone who wants to reduce added sugar, especially adults over 40 who may be noticing changes in their weight, energy, blood sugar, or other lab results. Beginners can absolutely participate; no prior experience eliminating sugar is necessary. That is one reason I created the challenge. I do not expect people to already know how to read a food label or understand the differences among added sugar, natural sugar, and refined carbohydrates. Participants will receive the tools and guidance they need, including lists of foods to enjoy, eat in moderation, or avoid during the 21 days. This is not about perfection. If you have tried to reduce sugar before, you are not expected to get everything right on day one. We will learn together, one day at a time. You do not have to be an expert; you simply have to be willing to learn and make a different choice each day.

Vincent Ferguson: What about people who have diabetes, eating disorders, or other health conditions? Should they speak with a healthcare provider first?

Keri Watkins-Webb: Yes, definitely. Although the challenge is designed to be approachable for most adults, some people should consult a healthcare professional before making significant dietary changes. That includes people with diabetes, hypertension, other conditions affecting blood sugar, or medications that may lower blood sugar. I would also advise anyone with a history of an eating disorder or disordered eating, anyone who is pregnant or breastfeeding, and anyone with kidney problems or another significant medical condition to check with a doctor. Everyone’s health situation is different. For example, someone taking diabetes medication may need to monitor blood sugar more closely when changing carbohydrate and sugar intake. This is an educational wellness challenge, not a substitute for medical care.

What Participants Will Receive

Vincent Ferguson: The Challenge is completely free and is presented by Body Sculpt of New York and VINCE Magazine. What will you provide? Will participants receive handouts and recipes?

Keri Watkins-Webb: Participants will receive a colorful, 30-page program guide that I designed specifically for you and your members. As a former elementary school teacher, I try to explain health information in simple, accessible language. The guide includes information about sugar, practical tips for success, yes-and-no food lists, food suggestions, and recipes for breakfast, lunch, dinner, and desserts, with options for vegetarians and non-vegetarians. Participants will also receive daily prompts in the Skool community to keep them engaged, motivated, and connected with others. No special foods, supplements, or products are required. The challenge focuses on simple, realistic changes using everyday foods. I improve the program each year based on participant feedback so that it remains accessible and meaningful.

Preparing for the Challenge

Vincent Ferguson: Wow, that’s great. So what should they do in preparation for this challenge?

Keri Watkins-Webb: In preparation, participants will receive a pre-orientation guide that explains exactly what to do. I believe in adding before taking away. Rather than immediately focusing on restrictions, participants will add healthier fats, nuts, and seeds during the week before the Challenge so their bodies are prepared for the transition. They will receive clear, detailed guidance about what to look for and what steps to take before September 28 so they can begin with confidence.

Orientation, Accountability, and Continued Support

Vincent Ferguson: We want to create a supportive community within the Six Weeks to Fitness with Vince Skool community so that people feel welcomed and know they are not alone. The program will include four Zoom meetings and three live exercise classes with my friend and trainer, Yvette Brown. I will also be present each week and post daily encouragement. What can participants expect from you, Keri, at the beginning and end of the challenge?

Keri Watkins-Webb: At the beginning of the challenge, participants will receive a prerecorded orientation in which I introduce myself, explain the 21-Day Sugar-Free Challenge in greater detail, and walk them through the materials and resources. I will also share additional tips that are not in the guide so they feel prepared and confident. At the end, they will receive a second prerecorded video focused on transitioning from the 21-day sugar-free period to a low-sugar lifestyle. I will explain how to continue the healthy habits developed during the challenge without returning to former eating patterns. October 19 is not the finish line; it is the beginning of an ongoing health journey. Some clients set a goal of fitting into a dress for a high school reunion, but after the reunion, they may want to return to their old lifestyle. We do not want that.

Managing Cravings and the First Few Days

Vincent Ferguson: It is good to have goals, such as getting in shape for a reunion, but it is also important to think about what happens afterward. Although your two videos will be prerecorded, I will be there live with my fitness instructors and the rest of the community. I am really looking forward to it. Some people experience headaches, fatigue, irritability, or strong cravings when they change their eating habits. What might participants experience during the first several days, and what practical strategies can help them adjust?

Keri Watkins-Webb: That is true. Some participants may experience headaches, fatigue, irritability, or cravings because their bodies are adjusting to the change. In the pre-orientation recording, I will provide tips and strategies for managing those feelings and getting through the first few days without giving in to cravings. I share simple approaches such as staying hydrated, drinking lemon water, or using apple cider vinegar with a little lemon. Once people get beyond the first four or five days, it often becomes easier. I do not want anyone to stop and say, ‘I cannot do this.’ Those feelings can pass, and I want to give participants enough information to overcome those hurdles and keep going.

Vincent Ferguson: Have you seen people experience fatigue or headaches and then quit?

Emotional Eating and Sugar Triggers

Keri Watkins-Webb: I have seen that happen, and I have called participants to ask why they disappeared from the chat. We encourage them to keep trying. I also want people to know that they will not be hungry if they follow the recipe guide. People often think, ‘Sugar is in everything. What am I going to eat? I am going to starve.’ But there are plenty of choices, and past participants have told me they were not hungry. Often, they were simply accustomed to eating sugar at a certain time or having cookies nearby. It becomes a habit, and the body develops cravings. The pattern can be physical and mental. We may reach for sweets when we are bored, lonely, or seeking comfort. I used to have milk and cookies with my grandmother as a child. After she died, I continued having them at 11 o’clock at night, even when I was not hungry. I eventually realized that I was missing my grandmother and associating the ritual with her. I had to end that habit.

Keri Watkins-Webb: That is another part of the challenge. When you want to reach for cookies, pay attention to whether you are truly hungry or reacting to a bad day at work, an argument, or another emotional trigger. I want participants to analyze what caused the craving.

Dining Out, Social Events, and Food Pushers

Vincent Ferguson: Triggers. That is interesting. What about people who eat at restaurants, travel, or attend social events and holiday gatherings? How can they sustain the challenge?

Keri Watkins-Webb: Restaurants, travel, celebrations, holidays, family members, and social events remain part of life. The challenge teaches participants how to navigate those situations successfully, and the guide includes practical tips. Participants should also prepare for people I call ‘food pushers.’ Not everyone will understand your goals, and some may tempt you even when they know you are participating. Prepare your response before the situation occurs. If you expect someone to offer you Twizzlers or know that a tray of cookies will be at a work event, decide in advance what you will say or do. It may be as simple as, ‘No, thank you. I am avoiding sugar for the next three weeks.’ If temptation remains, remove it rather than negotiating with it. One client found that her husband had placed a giant Kit Kat in her purse. Instead of keeping it and relying on willpower, she immediately gave it to a coworker.

Keri Watkins-Webb: Right. When she found it, she didn’t keep it around thinking, “I’ll try not to eat that.” “I’m going to be strong.” She immediately gave it to her coworker so it was, like, no longer within her Reach. Said, “Here, you take this and don’t offer me any,” right? “Just take it.” “Go into another room. Don’t let me smell it.” That’s what she did. And here’s an important lesson, like, you don’t always have to rely on willpower. And I always say that it’s not about willpower as much as it is skill power, right?

Keri Watkins-Webb: If something will tempt you, remove it from your environment. Give it away, throw it away, or move it out of your space. Some clients use separate refrigerators, and one even described a refrigerator secured with a padlock.

Keri Watkins-Webb: Sometimes people take extreme measures to reach their goals. If you have struggled with this throughout your life and are constantly surrounded by tempting foods, you may need to take matters into your own hands, especially when people in your household are not helping you.

Vincent Ferguson: Would you recommend divorce?

Keri Watkins-Webb: No, we love love. We want to keep people together. I am simply an advocate for people achieving their goals, even when they are surrounded by food pushers.

What to Do After a Slip-Up

Vincent Ferguson: I always tell people, ‘If you do not bring it into your house, you cannot eat it.’ Once it is in the house, the temptation is there. You said earlier that we are human and should not expect perfection. What if someone slips during the first or second week and eats something with a lot of sugar? Should that person give up or keep going?

Keri Watkins-Webb: Absolutely do not give up. One food choice does not erase all the positive choices you have made. Do not fall into the mindset of saying, ‘I already messed up, so I might as well keep going.’ If you eat something with added sugar that is not on the approved list, acknowledge it, learn from it, and make a different choice at your next meal. Do not wait until Monday or the new year. Your next meal is your next opportunity to get back on track.

Keri Watkins-Webb: Your next meal is your next opportunity to make a different and successful choice. The earlier slip-up is in the past; learn from it and move forward. This challenge is about developing skills and changing your relationship with food, not being perfect. There may be bumps in the road, but the goal is to keep moving forward.

Realistic Results After 21 Days

Vincent Ferguson: I agree completely. What should participants not expect or assume will happen within 21 days?

Keri Watkins-Webb: I like that question because it sets realistic expectations. Twenty-one days may be enough time to notice meaningful changes, but everyone’s experience will differ. Some people have lost as much as 11 pounds, while others have not lost weight. Pay attention to non-scale victories: looser clothing, less breathlessness on stairs, reduced bloating, more energy, and fewer cravings. Many people no longer crave sugar as strongly by the end. Their taste buds may begin to shift, and foods they once enjoyed can start to taste too sweet.

Keri Watkins-Webb: Within 21 days, your taste buds can begin to shift. Certain foods may become less appealing, while you may develop a new appreciation for foods you did not previously enjoy. My favorite meal used to be a cheeseburger deluxe, French fries, and an ice cream sundae. I looked for that meal even in a French restaurant. Who would have thought I would enjoy avocado toast or quinoa today? I have seen participants discover satisfying new recipes and say that old favorites now taste too sweet. Mentally, some develop a greater sense of awareness, confidence, and control. One woman took three years before she felt ready to try the challenge, but when she finally completed it, she proved to herself that she could do it. Results will vary, but participants may experience looser clothing, less bloating, more energy, weight loss, a different mindset, or greater confidence in their ability to accomplish a goal.

Vincent Ferguson: That is a lot. The many potential benefits make you want to take the Challenge.

Keri Watkins-Webb: I want to emphasize that this is not a magic wand or quick fix. I do not promise a total transformation, although some people may experience one. It is a jump-start toward a new lifestyle.

Vincent Ferguson: Most definitely. We are offering the challenge free of charge so that money will not prevent people from participating. The education and support have real value, and we strongly encourage people to try it.

Exercise, Hydration, and Community Support

Vincent Ferguson: We want more people to experience the challenge for themselves without money becoming an obstacle. I understand that everyone who starts may not finish, but even one or two people may be able to say, ‘I tried it, and this is how it changed my life.’ Perhaps they will come on the show and discuss their experience. How important is exercise during these three weeks?

Keri Watkins-Webb: Exercise is very important, Vincent. Combining physical activity with a sugar-free lifestyle can create a more successful experience. Exercise releases endorphins, and doing it as a community reinforces the feeling that we are all in this together. Some people dislike exercise because they cannot get to a gym, do not want to go outside, or have turned their home equipment into clothes hangers. But once people start moving in a community, they often enjoy it and realize that exercise does not have to be overwhelming. It can be walking, dancing, or another activity they love. Staying hydrated is also critical throughout the journey.

Why Take the Challenge?

Vincent Ferguson: I am glad you mentioned hydration. For people who are still on the fence or unsure whether they can do this, what would you say to encourage them to take the first step?

Keri Watkins-Webb: I would ask, ‘What do you have to lose?’ You may lose weight, anxiety, illness, cravings, acne, or tooth decay – and gain self-confidence, awareness, and tools for a new lifestyle. The 21-Day Sugar-Free Challenge is free, and you will not be expected to figure everything out alone. I designed the program to provide the information, recipes, guidance, tools, and support you need. If you have been saying, ‘I know I need to make a change, but I do not know where to start,’ this is your opportunity to begin alongside a community of like-minded people. You do not have to be perfect or know everything about sugar. You only have to be willing to take the first step.

How to Connect with Keri Watkins-Webb

Vincent Ferguson: We will meet you right where you are. Where can people learn more about you and your work, Keri?

Keri Watkins-Webb: You can find me on LinkedIn by searching for Keri Watkins-Webb. My website is www.empoweredlivingnyc.com, my email is keri@empoweredlivingnyc.com, and my Instagram handle is @empoweredlivingnyc. My website tells the story of my transformation and includes recipes and other useful information. Please reach out if you have questions. I also want to hear from anyone who is hesitant to begin; perhaps I can say something that will encourage you.

One Change to Add More Life to Your Years

Vincent Ferguson: This has been an excellent conversation. I have one final question, which I ask all my healthspan guests: If someone watching or listening could change just one thing this week to add more life to their years, what would you tell them to do?

Keri Watkins-Webb: Start paying attention to what you put in your body – not tomorrow, next month, or next week, but today. You do not have to change your entire diet overnight. Begin reading food labels, become more aware of added sugar, and ask yourself, ‘Is this food helping me become the healthiest version of myself?’ Most people have some idea of what is good for them. Choose foods that move you closer to your goals and help you become stronger in mind, body, and spirit. I recently turned 59 and received birthday cards referencing gray hair, wrinkles, and aching bones, but I feel great. We should put more emphasis on adding life to our years than counting the years we have left. We need the energy to do what we love, be present for the people we love, and feel good in our bodies. If you change one thing this week, become more intentional about what you eat. The motto of Empowered Living is ‘Eat well. Live intentionally.’ Start small. One change can lead to another and another. You do not have to do everything at once; you simply have to start. That small change may be the beginning of a completely different you.

Vincent Ferguson: Very well said. You do not have to be great to start, but you have to start to be great. Keri, thank you for helping us understand what participants can expect from the 21-Day Sugar-Free Challenge and why reducing added sugar can be an important step toward improving our health and changing our relationship with food.

Keri Watkins-Webb: Thank you, Vincent. I feel the same way about you. I am blessed to have had the opportunity to share these strategies and information today. Thank you so much.

How to Join the Free Challenge

Vincent Ferguson: The Challenge begins Monday, September 28, and continues through Monday, October 19. We will meet on Zoom every Monday from [7:00] to 8:00 p.m. Eastern Time, and participation is completely free. To join, visit the Six Weeks to Fitness with Vince community on Skool and request access: https://www.skool.com/six-weeks-to-fitness-w-vince-6247. Once admitted, you will find Challenge information, updates, and additional fitness and nutrition resources inside the community. We look forward to supporting you as you reduce added sugar, take control of your cravings, and build healthier habits one day at a time. Thank you for joining us on Six Weeks to Fitness. Stay healthy, stay strong, and keep adding more life to your years. God bless.

Keri Watkins-Webb: God bless.