Summary of "How to Manage Daily Sugar Consumption | Alan Aragon & Dr. Andrew Huberman"

Definition and harms

“Sugar” in this discussion refers primarily to added (extrinsic) sugars on labels, not the fructose naturally present in whole fruit (which comes with fiber and water) or in milk.

Added sugars dilute the nutritive value of the diet and increase hyper‑palatability, which promotes overconsumption.

Guideline

Aim to limit added sugars to about 10% of total calories.
- Example: on a 2,000 kcal diet this equates to roughly 40–50 grams of added sugar per day.
The 10% target is practical; some individuals may choose a more restrictive goal depending on health status and preferences.

Practical strategies to manage sugar intake and cravings

Increase protein intake
- Higher protein helps blunt sweet cravings and improves satiety.
- Use protein powder to augment intake and to create dessert‑like shakes.
Use protein‑based smoothies as dessert substitutes
- Combine protein powder with frozen fruit, milk or half‑and‑half, or flavorings (mocha, tropical, etc.) for a milkshake‑like experience while boosting protein.
Use low‑ or zero‑calorie sweeteners strategically
- Artificially sweetened protein powders (stevia, sucralose, monk fruit) provide sweetness with fewer calories and can help satisfy a sweet tooth without adding many added sugars.
- Note: some people may find small amounts of natural caloric sweeteners (maple syrup, honey) more satiating than non‑nutritive sweeteners.
Allow small, intentional indulgences
- A modest amount of a preferred natural sweetener (for example, a tablespoon of maple syrup in coffee) can fit into a low‑added‑sugar approach if used sparingly.
Combine approaches for sustainability
- Protein + small amounts of a preferred sweetener or a high‑protein smoothie often replaces habitual sugary treats effectively.

Anecdotal / experimental approaches (not robustly proven)

L‑glutamine shot in high‑fat cream twice daily: one presenter reported reduced sugar cravings over time, but this is anecdotal and may be placebo.
Personal experimentation and combination strategies (increasing protein, using supplements, switching to protein smoothies) may help — individual responses vary.

Caveats and considerations

Natural sugars in whole fruit and milk are treated differently than added sugars because fiber and water in whole fruit slow absorption and affect satiety.
Hyper‑palatable combinations (sugar + fat, caffeine + sugar) can be habit forming; be mindful of frequency and portion sizes.
Evidence for some supplements or specific tactics is limited; prioritize strategies with clearer evidence (e.g., increasing protein, reducing exposure to sugary foods).