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Week 8 to 12: Skin tone and steady daytime energy become noticeable, the slower-building benefits that show up once the GH pulse has been consistent for weeks

Specific items to avoid: Regular soda (12 oz can contains 39g sugar) Sweetened iced tea and lemonade Fruit juice, including natural juices (8 oz orange juice has 24g sugar) Sweetened coffee drinks (flavored lattes, mochas, frappuccinos) Energy drinks with sugar Sports drinks (unless using for intense exercise) Sweetened protein shakes Flavored milk drinks Smoothies with added sugars or juice base Sweet alcoholic beverages (margaritas, daiquiris, sweet wines) Why theyre problematic: Liquid calories dont register satiety like solid food, making it easy to consume 200 to 600 calories from beverages without feeling satisfied

PMID: 33004292

Despite this, early results were already meaningful