Nicole Avena PhD


Uncover Hidden Sugars, Curb Your Cravings & Conquer Your Addiction

A science-backed, step-by-step plan to break free from the cycle of addiction and outsmart a food industry that hides sugar in plain sight. Many people blame sugar cravings on a lack of willpower rather than acknowledge that the substance is highly addictive, even more so than cocaine, nicotine, and alcohol.

And the problem isn’t only dessert; sugar is everywhere; approximately 80 percent of products in supermarkets contain sugar. No wonder eliminating it feels impossible: the more added sugar a person eats, even unknowingly, the more likely they are to crave it.

In Sugarless, Dr. Nicole M. Avena, a pioneering neuroscientist on food addiction, spells out the substance’s detrimental effects on the brain and body. She empowers readers with an easy and sustainable 7-step program based on what's proven about the science and psychology of food addiction. This is not a diet book. It's a realistic guide that will help you curb cravings and cope with withdrawal.

"Too much sugar is not a good thing. In Sugarless, Dr. Nicole Avena clearly shows how it can lead to illness, obesity, and even compromise your mental health. If you read this book, you'll make better choices and feel better too. And who isn’t up for that?"

- Katie Couric, Award winning journalist, New York Times Bestselling Author

"Having demonstrated the treachery of sugar with her breakthrough research, Nicole Avena now delivers an accessible and actionable guide for using this same science to evade an addiction to sugar"

- Michael Moss, Pulitzer prize winner and author of Hooked

"When a substance is both toxic and addictive, we regulate it -- think alcohol, tobacco, and opioids. But what about sugar? It's just as toxic and addictive, and way more people are hooked globally. While we wait for governments to catch up to the science, Nicole Avena in Sugarless provides us with the framework and the roadmap to protect ourselves and our children from yet another lethal scourge"

- Robert Lustig, MD, MSL, author of Metabolical

Sugar is an addictive drug, and your grandmother is a pusher. In Sugarless, Nicole Avena calls them both out and gives us the tools to battle back from the edge of the abyss.

- Robert Lustig, MD, MSL, author of Metabolical

"Women are more stressed today than ever before. They do too much, and that often results in unhealthy eating habits. Many women end up relying on sugar to get through the demands of their life. Sugarless will help women feel more empowered when it comes to eating healthy and avoid the sugar crashes that make conquering their goals and being fully present to their lives more challenging"

- Sara Gottfried, MD, New York Times bestselling author of The Hormone Cure and Director of Precision Medicine at Marcus Institute of Integrative Health, Thomas Jefferson University

"Sugarless is a remarkable union of the cutting edge science of sugar and how it affects our well being, and effective strategies supported by the research, from the world’s leading neuroscientist on sugar addiction. Dr. Nicole Avena illuminates the path toward ridding added sugars, minimizing withdrawal and cravings, and experiencing the freedom, health, and vitality from a sugarless diet. This wise book will help countless people!"

- Elissa Epel, PhD, Professor, UCSF, author of New York Times bestseller The Telomere Effect and The Stress Prescription

"The science is clear — excess sugar is a major cause of obesity and diabetes. The solution is obvious: reduce your sugar intake, but the hiccup is that so many of us crave sugar it may seem an impossible task. Not anymore. In Sugarless, Nicole Avena, who is an expert on sugar addiction, lays out a simple yet effective approach to get the sugar out of your diet. For all of you who like chocolate cake, this book is for you."

- Dr. Richard Johnson, Professor of Medicine, University of Colorado Anschutz Medical Campus, and author of The Sugar Fix: The High-Fructose Fallout That Is Making You Fat and Sick

"Nicole Avena is a leading authority on addressing sugar addiction and she has created an easy to read and action-planned book to help take control over the overwhelming amount of sugar in our diet. Through careful and simple explanations, this book helps us understand why sugar is so addictive, how its affecting multiple parts of our body and how we can break the addictive cycles by understanding and addressing the psychological aspects behind sugar addiction."

- Michael Goran, PhD, Professor of Pediatrics in the Keck School of Medicine at the University of Southern California, Children’s Hospital Los Angeles, and author of Sugarproof.

"Sugarless is a must read for the world! Whatever stage of your health journey you are in, the book will help you learn how to control your sugar cravings and break your sugar addiction. The book offers tried-and-true recipes that can change your life."

- Suzanne Soliman, PharmD, BCMAS, leading pharmacist expert, professor and founder of the Pharmacist Moms Group.

"Sugarless is a modern day encyclopedia for all things sugar. Whether you're looking to minimize, decrease or eliminate sugar all-together, this book covers everything from its impact on our health, to research, to addiction, sources, cravings and everything in between. Nicole's experience, insight and practical step-by-step processes enable you to break up with sugar once and for all, and she includes 30 delicious recipes to make the journey easier. I highly recommend this book for anyone looking to make healthier choices for themselves and/or their families."

- Andrea Donsky, Nutritionist, Menopause Educator & Researcher, and Founder of

"As a physician-scientist, I know firsthand how damaging sugar can be to health and wellness. Dr. Nicole Avena, a pioneer in this field, walks us through the science of sugar addiction and offers a specific & realistic "how to" evidence-based guide to reducing sugar intake , wherever it is hiding in the diet. A great read by a real expert trying to help anyone looking to improve their health!"

- Mark S. Gold MD, Professor of Psychiatry, Washington University in St Louis

"Dr. Avena is one of the world’s leading food addiction scientists, and her ability to describe complex brain mechanisms in simple terms is unparalleled. Although plenty of patients with eating disorders stand to be harmed if misdiagnosed as having food addiction, the patients who actually have it are routinely harmed by its pervasive disavowal among eating disorder professionals. This book will help a poorly served subset of patients understand why they can’t stop and why standard eating disorders nutritional approaches don’t work for them."

- Kim Dennis, MD, CEDS, Co-Founder and Chief Medical Officer SunCloud Health.

"Sugarless, the important new book from Nicole Avena; is an essential read for anyone concerned about the soaring rates of obesity and other metabolic diseases. Dr. Avena has written a science-based book that is immensely readable and extremely useful to anyone who wants to conquer this nearly universal addiction."

- Dr. Shanna Swan, author of Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Health, and Imperiling the Future of the Human Race.

"Dr Nicole Avena is back with another scientific-made-simple book on sugar addiction - but this time on how to quit the drug. If you want to live a sugarless life, here is the book that has everything you need: From the science of why you really want to quit sugar to the practical tools for how to achieve this goal and stay sugarless forever.

After explaining the scientific rationale of how sugar is both toxic and addictive, Avena starts you on your sugarless journey by showing you how to identify hidden sugars, moving to the kinds of meals you can eat that are sugarless (with 30 Sugarless Recipes), to what you might expect in sugar withdrawal. Finally, Avena adds tools, techniques, even worksheets and charts, to help maintain your Sugarless status for life, especially in a world filled with temptations. I highly recommend this book, which is is both scientific, psychological and practical, written by the top scientist in the field of sugar addiction"

- Dr. Vera Tarman, author of Food Junkies: Recovery from Food Addiction.

"Nicole Avena possesses the remarkable skill of simplifying intricate scientific information to make it comprehensible for everyone. The book Sugarless covers all the possible reasons and methods to lead a lifestyle free of sugar and highly processed foods."

- Esther Helga Gudmundsdottir MSc. Chair of the Food Addiction Institute and Director of the Infact School

"In Sugarless, Dr. Nicole Avena unmasks the sweet deception, as she reveals the hidden sugars lurking in hundreds of supposedly healthy foods, sabotaging our efforts to conquer cravings, shed pounds, and battle chronic inflammatory disease. With her expertise as one of the foremost authorities on sugar, this book empowers you to finally break free from sugar, America’s drug of choice."

- Dr. Daryl Gioffre, Author of GET OFF YOUR SUGAR , Founder of Alkamind

"Dr. Nicole Avena's groundbreaking research revealed how sugar has striking parallels to addictive drugs. Her science changed the game and in this book she helps readers figure out how to minimize the impact of a world flooded with sugar on their own health and well-being."

- Ashley Gearhardt, Ph.D., Professor of Psychology, University of Michigan


The 7-Step Plan

Dr. Nicole Avena teaches you how you can completely change your mindset around what you eat. You will no longer use food to soothe or reward yourself or be a victim of the addiction machine that our modern food environment has created. She will show you how to break away and use food for what it is intended to be: fuel for your body.

  1. 1. Admit you’re addicted
  2. 2. Take stock of your sugar intake
  3. 3. Identify your triggers
  4. 4. Begin with your beverages
  5. 5. Break down your breakfast
  6. 6. De-sugar your dinner
  7. 7. Keep lunch and snacks super-simple
The stories of suffering and success that people have shared with me have inspired me, and I want to help. I want to help you break free from your sugar addiction.
~ Dr. Nicole Avena
Nicole Avena PhD

The author

Dr. Nicole Avena is a research neuroscientist, author, and expert in the fields of nutrition, diet, and addiction. She received a Ph.D. in Neuroscience and Psychology from Princeton University, followed by a postdoctoral fellowship in molecular biology at The Rockefeller University.

"The science is clear: excess sugar is a major cause of obesity and diabetes. The solution is obvious: reduce your sugar intake, but the hiccup is that so many of us crave sugar that it may seem an impossible task. Not anymore. Sugarless lays out a simple yet effective approach to getting sugar out of your diet. For all of you who like chocolate cake, this book is for you."
~ Dr. Richard Johnson

Dr. Johnson is Professor of Medicine at the University of Colorado Anschutz Medical Campus and author of The Sugar Fix: The High-Fructose Fallout That Is Making You Fat and Sick"

Nicole Avena PhD

The book

Sugar is a silent killer. The damage that sugar causes isn’t obvious at first, and there aren’t always outward signs that anything bad is happening to your brain or body because of having too much of it. You aren’t going to drop dead from eating one cookie, but many years of having a poor diet that is rich in added sugar will not only reduce your life span, but it will also make it much more likely to be fraught with illness, disease, and unhappiness. Dr. Avena's book teaches you how you can completely change your mindset around what you eat, including:

  • How sugar causes you to overeat and harms your health
  • Beware of sugar hiding in plain sight
  • Sugar actually is addictive
  • Breaking your dependence on sugar
  • Handling the hurdles: triggers, withdrawal, and cravings
  • How to manage stressors, setbacks, and social pressures
  • Becoming sugar-less for life
Nicole Avena PhD

Order online

Reserve your copy of Sugarless by Dr Nicole Avena from your favorite online bookstores, including: Barnes & Noble, Amazon, Books-a-Million and

The publication date is December 19, 2023.
ISBN-13: 978-1454947806


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