The Hunter Williams Podcast

Why The Sugar Diet Works: My Results, Full Protocol & Science Explained

Jun 6, 2025
Discover the intriguing science behind the Sugar Diet and how it sets itself apart from other popular diets. The discussion includes personal experiences with a high carbohydrate, low-fat approach that enhances workout performance and recovery. Explore the four core pillars that make this diet effective and learn how to customize it to fit individual needs. The conversation also covers meal timing, macronutrient balance, and how to incorporate cheat meals while pursuing aesthetic goals.
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INSIGHT

FGF21 Hormone Optimizes Fat Loss

  • FGF21 is a hormone that increases fat burning and metabolic flexibility by enhancing glucose uptake and activating brown fat thermogenesis.
  • High carb, low fat, moderate protein diets optimize FGF21, contrary to keto and low-fat dogma.
ADVICE

Sugar Diet Core Pillars

  • Aim for 70-90% calories from glucose and fructose-rich carbs like fruit, honey, rice, and potatoes.
  • Keep protein moderate (50-100g) and fat ultra low (10-15%) from sources like MCT oil or stearic acid to avoid blunting FGF21.
ADVICE

Pre-Workout Carb Focus

  • Pre-workout, eat high fructose and glucose carbs with zero fat or protein to raise FGF21 and maximize glycogen.
  • Use foods like cereal, berries, honey, and fat-free oat milk to avoid bloating and fuel training.
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