The Ultimate Guide to Sugar and Sweeteners
What You Really Need to Know for Better Health and Lasting Results
(Inspired by Peter Attia’s AMA Podcast #361)
At Hustle One Fitness, one of the most common nutrition questions we hear—right after “How much protein should I eat?”—is about sugar.
Should you cut it out completely?
Are artificial sweeteners better or worse?
What about “natural” sugars like honey or maple syrup?
Let’s clear up the confusion once and for all.
There’s a lot of outdated info floating around, and it’s easy to get lost in the noise. So today, we’re breaking it all down in a way that actually makes sense for your real life—busy schedules, workouts, family dinners, and all.
Why We Crave Sweetness
We’re wired to love sugar—it’s biology, not weakness. Thousands of years ago, sweetness meant quick, safe energy.
The problem? Our environment changed. Our biology didn’t.
Now, sugar is everywhere. Drinks, sauces, snacks, even “healthy” protein bars. So if you ever feel like your sweet tooth is out of control, it’s not that you lack willpower—it’s that your body is doing exactly what it’s designed to do.
Is Sugar the Enemy?
Not exactly. Sugar itself isn’t “toxic.” But here’s the catch: it makes it really easy to overeat.
When you eat sugar:
- Your blood sugar spikes and then crashes, leaving you hungrier.
- Your brain’s reward system lights up, craving more.
- It doesn’t fill you up like protein or healthy fats do.
That’s why added sugar—especially in drinks and processed foods—can quietly sneak hundreds of extra calories into your day.
Natural vs. Refined: Does It Matter?
We often hear, “But I use natural sugar!”
Here’s the truth: biochemically, sugar is sugar.
Honey, agave, maple syrup—they all break down into glucose and fructose in your body.
The only time sugar truly works in your favor? When it’s part of a whole food—like fruit. The fiber, water, and nutrients help your body process it more slowly and efficiently.
So “natural” doesn’t always mean “healthy.”
When You Eat Sugar Matters
Timing is everything.
✅ Best time: After a workout — your muscles are insulin-sensitive and ready to soak up carbs to refuel.
🚫 Worst time: Late at night — your body’s insulin sensitivity is lowest, which means your blood sugar stays high longer.
That’s why a post-workout smoothie is a great choice… but a bedtime cookie isn’t doing you any favors.
Sugar Tolerance Is Personal
Some people can handle sugar better than others.
If you’re active, strength training regularly, and metabolically healthy—you’ve earned a little flexibility.
If you’re struggling with blood sugar control, energy crashes, or weight loss, then cutting back on added sugars can make a big difference fast.
At Hustle One, we focus on awareness over perfection.
Artificial Sweeteners: What’s the Deal?
Here’s a quick breakdown of the common ones:
Synthetic: Aspartame, sucralose, saccharin
Naturally derived: Stevia, monk fruit
Sugar alcohols: Xylitol, erythritol, sorbitol
Rare sugars: Allulose
Most are safe in moderation—but none are magic.
Replacing soda with diet soda? Good move.
Replacing both with water? Even better.
Some people notice changes in gut health or appetite with certain sweeteners, but if your diet is mostly whole foods, lean protein, and fiber, those effects are minimal.
The Best Choices
According to current research:
🥇 Best: Allulose — nearly zero calories, doesn’t spike blood sugar, and may even promote fullness.
🥈 Great options: Stevia and monk fruit — natural, zero-calorie, easy on the gut.
🥉 Okay in moderation: Aspartame, sucralose, sugar alcohols (watch for bloating with xylitol).
And no—there’s no solid human evidence that normal use of artificial sweeteners causes cancer or heart disease. Most of those scary headlines come from flawed animal studies or correlations taken out of context.
How to Apply This in Real Life
Forget perfection. Focus on better choices and context.
Here’s your simple framework:
- Avoid liquid sugar (soda, juice, sweetened coffee drinks).
- Use low-calorie sweeteners in moderation.
- Get your sweetness from fruit when possible.
- Keep added sugar low—except around workouts.
The Bottom Line
Sugar isn’t evil—but your relationship with it matters.
When you’re aware, you can make choices that support your goals instead of sabotage them.
At Hustle One Fitness, we’re not about extremes or quick fixes. We’re about real-world habits that last.
That means being mindful, consistent, and making small upgrades that add up—both in and out of the gym.
Because the real goal isn’t to find the “perfect” sweetener.
It’s to feel better, perform better, and build a healthier relationship with food—one choice at a time.
Click HERE to schedule a free intro to chat with a coach today!
The Ultimate Guide to Sugar and Sweeteners
-Coach James
