How I'm Doing The Sugar Diet

Happy Friday!

Today, I’ve got a brand-new YouTube video that just dropped, and I can say without hesitation that it’s the most controversial, eye-opening, and personally transformative nutrition experiment I’ve done in years: The Sugar Diet.

You’ve probably seen the sugar diet blowing up all over YouTube, Twitter, and Instagram.

Mark Bell brought this to the mainstream, and since then, everyone from carnivores to former keto zealots are jumping on the train, posting insane transformations.

And I get it—because, for the last three weeks, I’ve been living the sugar diet myself, but with a twist.

So I want to break down in this email:

• Why I believe the sugar diet is catching fire right now,

• Why most people are fundamentally misunderstanding carbs, fat loss, and nutrient timing,

• The science behind why it works (and who it doesn’t),

• And finally—exactly how I’m doing it differently, down to the macros and meal timing.

Why Is the Sugar Diet Suddenly Everywhere?

Let’s call it like it is: People are frustrated. 

For years, we’ve watched the masses “cut carbs,” try keto, buy grass-fed everything, go carnivore, intermittent fast, starve themselves, restrict, binge, and repeat.

And guess what?

Everyone is still stuck at the same stubborn level of body fat.

The fitness industry keeps telling you that carbs are the enemy.

But here’s the secret no one wants to admit: Carbs aren’t making you fat—confusion about carbs is.

The truth is, the sugar diet trend is exploding because people are seeing dramatic, repeatable results by doing the exact opposite of what every nutrition “expert” told them.

It’s proof that what matters most isn’t just what you eat—but when you eat it, how you time your nutrients, and how you manipulate your macros for your own body and your own goals.

But here’s what almost everyone is missing: The sugar diet isn’t a one-size-fits-all plan. 

The way I run it as an 8-9% body fat male chasing muscle is not the same as someone who’s 30-40% body fat and sedentary.

That’s why I spent weeks developing a custom protocol that matches my energy demands, training style, and recovery.

In my latest video, I break down exactly what that looks like.

What Most People Get Wrong About Carbs

Let’s address the elephant in the room: carbohydrates.

Keto and carnivore influencers have waged all-out war on carbs for a decade, but when you peel back the science, it’s clear that the “carbs = fat gain” dogma is not only oversimplified, it’s flat-out wrong—when carbs are consumed intelligently.

Here’s the real issue: Most people combine high carbs with high fat, especially polyunsaturated fats from seed oils and processed foods.

That’s a metabolic nightmare.

But when you pair high carbs with ultra-low fat and dial in your protein intake and nutrient timing, you unleash a totally different hormonal response.

The key player? FGF-21—the hormone that flips your metabolic switch, burns fat, preserves muscle, and skyrockets your energy levels.

In the video, I cover:

• Why carbs (especially from fruit, honey, rice, and potatoes) can increase fat burning when timed pre- and post-workout.

• How keeping fat ultra-low (10-15% of calories, only from MCTs or lean animal fat) allows FGF-21 to do its magic.

• Why strategic “sugar fasting” days and 24-hour fasts help reset your metabolic rate and accelerate results.

Bottom line: It’s not the sugar—it’s the context and the timing.

The Science: FGF-21, Metabolic Flexibility, and Muscle Retentio

The sugar diet leverages real physiology—FGF-21 (fibroblast growth factor 21).

This hormone, mainly produced in the liver, is a metabolic master switch. It:

• Enhances glucose uptake in muscle (so you use sugar, not store it)

• Increases your resting metabolic rate

• Supports brown fat thermogenesis for fat burning

• Preserves muscle—even on moderate protein intake

And get this: High-protein, high-fat, low-carb diets can actually suppress FGF-21, making fat loss harder over time and zapping your athletic performance.

High rep, short-rest training + high-carb, low-fat fueling = maximal FGF-21, maximal results.

That’s why I’ve built my protocol around training days (hypertrophy, push/leg/pull split with pre- and post-workout carbs and protein), cardio/sugar fasting days (ultra-low fat, rapid-digesting sugars only), and a weekly 24-hour fast for an FGF-21 and autophagy boost.

Every meal and macro is chosen for a reason.

My Sugar Diet Protocol—What I’m Doing Differently

So, how is my approach different from other influencers?

• Personalization: My protocol flexes based on body fat, training intensity, and aesthetic goals. At 8-9% body fat, I can handle more starches and strategic cheat meals than someone just starting their transformation.

• Meal Structure: I use high-carb, zero-fat breakfasts pre-workout (organic cereal, berries, honey, fat-free oat milk). My post-workout is a fast-absorbing shake (whey isolate + Vitargo), and lunch and dinner prioritize lean protein and clean carbs (rice, bananas, chicken breast, sea bass, lean steak tips).

• Protein Cycling: I strategically limit protein on cardio and fasting days to keep FGF-21 firing, then “sandwich” protein post-lifting for maximal muscle growth and retention.

• Sugar Fasting Days: Pure fruit and honey, no starches, no fat. These days amplify fat loss and metabolic flexibility.

• One “Cheat” Meal Weekly: Not a binge, just a free meal—whatever I want, guilt-free, to help with compliance and mental sanity.

And on Sundays? 24-hour fast.

No food until dinner. It’s as much spiritual as it is physiological—a total reset that spikes FGF-21 and primes my body for another week of performance and fat loss.

Results and Why This Is Taking Off

I’ll be honest: After just two weeks, my weight dropped from about 220 to 215-216. I really don’t want to lose any “weight”, just fat.

My pumps are insane, my veins are popping, my sleep is better, and I feel energetic at the gym—like training on an empty stomach, but with none of the drawbacks.

But the biggest thing? This works because it’s simple, sustainable, and individualized. 

It’s not “eat sugar and get ripped,” it’s “use carbs as a tool, time your nutrients, and keep fats ultra-low to hack your metabolism.”

And the comments pouring in—from former keto and carnivore devotees who’ve finally started losing stubborn fat—are proving that we’re on to something big.

So if you’re tired of spinning your wheels, obsessing over cutting every last gram of carbs, and still not seeing results… it’s time to try something new.

Final Thoughts

Thank you, thank you, thank you.

This community—your questions, your feedback, even your skepticism—pushes me to experiment, learn, and share what actually works.

If you want the step-by-step protocol, macro breakdowns, and see my personal meal plan, watch the new video now and drop a comment with your questions and results.

You can also download my slide deck from the video here:

Have a great weekend!

Best,

Hunter