The Sugar Clean Up Guide
The Sugar Clean Up Guide
Stay Sweet. Cut the Crap. Recover Better.
Stay Sweet. Cut the Crap.
Recover Better.
Why This Page Exists
For years, I hammered every workout only to stall out on recovery, energy, and gut health. Until I realized sugar was my real enemy. Inflammation, gut wreckage, mental crashes was my wake up call.
Most people don’t realize how inflamed they are until they quit sugar. This is about feeling truly better—not perfection, but smart choices every day. Let’s clear out the junk and fuel real results.
Most people don’t realize how inflamed they are until they quit sugar. This is about feeling truly better, not perfection, but smart choices every day. Let’s clear out the junk and fuel real results.
Why is Sugar Killing Your Gains & Mood?
Why is Sugar Killing Your Gains & Mood?
Sugar might taste sweet, but it’s sabotaging your recovery, your physique, and even your daily mood.
When you eat sugar, your blood glucose spikes then crashes. That crash leaves you feeling drained, foggy, and irritable. Over time, those swings wreck your energy, motivation, and even sleep quality, all of which are critical for building muscle and staying consistent.
But it gets worse.
Sugar promotes inflammation, slows down muscle repair, and increases cortisol: the stress hormone that actively works against your gains. It also blunts insulin sensitivity, making it harder for your body to shuttle nutrients where they need to go post-workout.
In other words: more soreness, less growth, and weaker performance.
And if you're trying to stay lean? Sugar spikes cravings and screws with your hunger cues, making it harder to eat clean and stay dialed in.
Bottom line: If you want real progress in the gym, steady energy throughout the day, and better mental clarity, cutting refined sugar is one of the smartest moves you can make.
Sugar might taste sweet, but it’s sabotaging your recovery, your physique, and even your daily mood.
When you eat sugar, your blood glucose spikes then crashes. That crash leaves you feeling drained, foggy, and irritable. Over time, those swings wreck your energy, motivation, and even sleep quality, all of which are critical for building muscle and staying consistent.
But it gets worse.
Sugar promotes inflammation, slows down muscle repair, and increases cortisol: the stress hormone that actively works against your gains. It also blunts insulin sensitivity, making it harder for your body to shuttle nutrients where they need to go post-workout.
In other words: more soreness, less growth, and weaker performance. And if you're trying to stay lean? Sugar spikes cravings and screws with your hunger cues, making it harder to eat clean and stay dialed in.
Bottom line: If you want real progress in the gym, steady energy throughout the day, and better mental clarity, cutting refined sugar is one of the smartest moves you can make.
Your Mission?
Your Mission?
Your Mission?
Your mission is simple:
👉 Cut out as much processed sugar and artificial sweeteners as you possibly can.
That means stuff like:
Regular soda (Coke, Sprite, Dr. Pepper… gone)
Candy and gummies
Ice cream, sugary cereals, and desserts
“Sugar-free” snacks with chemical sweeteners
Sweetened protein bars and flavored drinks loaded with junk
These things slow down your recovery, inflame your body, and mess with your gut.
✅ Do Not Fear The Sweet Cheat Sheet Is Below
Right below this, I’ve laid out a full chart of easy, realistic swaps for your favorite snacks and drinks. You’ll still get your sweet fix but in a way that supports your goals instead of wrecking them. You can rely on the cheat sheet at first but you'll need to soon learn how to shop for yourself with the shopping guide.
🧠 Quick Rules When You're Shopping
When you’re checking a label, here’s what to look for:
1. Ingredients
🚫 Avoid anything with:
Sucralose
Aspartame
Acesulfame Potassium (Ace-K)
Saccharin
Neotame
Maltodextrin
(These are lab-made chemicals your body doesn’t want 'em.)
2. Daily Value for Sugar
📊 Look at the % on the nutrition label:
Aim for products with 10-30% or less of your Daily Value for sugar per serving
Watch for sneaky serving sizes eating double means double the sugar
The lower the percentage, the better especially if you’re stacking meals
3. Know Your Natural Sweeteners
🌱 Not all sweeteners are created equal. These are your go-to options:
Stevia (leaf extract)
Monk Fruit (luo han guo)
Erythritol (in moderation)
Allulose (rare, but great)
Raw honey (in small amounts)
Pure maple syrup (occasional)
Coconut sugar (lower glycemic)
Fruit purées (like date syrup or mashed banana)
⚠️ Heads up: Most products labeled “zero sugar” are loaded with artificial sweeteners to trick the system.
Flip the label. Read the ingredients. Know what’s in it.
🧃 Bottom Line:
You don’t have to be perfect just intentional.
The more stuff you swap out, the better your body will feel.
Use the cheat sheet below to guide you, and start treating sugar like what it is:
A flavor, not a fuel source.
Let’s get to it.
👇👇👇
Your mission is simple:
👉 Cut out as much processed sugar and artificial sweeteners as you possibly can.
That means stuff like:
Regular soda (Coke, Sprite, Dr. Pepper… gone)
Candy and gummies
Ice cream, sugary cereals, and desserts
“Sugar-free” snacks with chemical sweeteners
Sweetened protein bars and flavored drinks loaded with junk
These things slow down your recovery, inflame your body, and mess with your gut.
✅ Do Not Fear The Sweet Cheat Sheet Is Below
Right below this, I’ve laid out a full chart of easy, realistic swaps for your favorite snacks and drinks. You’ll still get your sweet fix but in a way that supports your goals instead of wrecking them.
You can rely on the cheat sheet at first but you'll need to soon learn how to shop for yourself with the shopping guide.
🧠 Quick Rules When You're Shopping
When you’re checking a label, here’s what to look for:
1. Ingredients
🚫 Avoid anything with:
Sucralose
Aspartame
Acesulfame Potassium (Ace-K)
Saccharin
Neotame
Maltodextrin
(These are lab-made chemicals, synthetic sweeteners and your body doesn’t want 'em.)
2. Daily Value for Sugar
📊 Look at the % on the nutrition label:
Aim for products with
10-30% or less of your Daily Value for sugar per serving
Watch for sneaky serving sizes eating double means double the sugar
The lower the percentage, the better especially if you’re stacking meals
3. Know Your Natural Sweeteners
🌱 Not all sweeteners are created equal. These are your go-to options:
Stevia (leaf extract)
Monk Fruit (luo han guo)
Erythritol (in moderation)
Allulose (rare, but great)
Raw honey (in small amounts)
Pure maple syrup (occasional)
Coconut sugar (lower glycemic)
Fruit purées (like date syrup or mashed banana)
Cane Sugar (if product has low DV%)
⚠️ Heads up: Most products labeled “zero sugar” are loaded with artificial sweeteners to trick the system.
Flip the label. Read the ingredients. Know what’s in it.
🧃 Bottom Line:
You don’t have to be perfect just, intentional.
The more stuff you swap out, the better your body will feel.
Use the cheat sheet below to guide you, and start treating sugar like what it is:
A flavor, not a fuel source.
Let’s get to it.
👇👇👇
Your mission is simple:
👉 Cut out as much processed sugar and artificial sweeteners as you possibly can.
That means stuff like:
Regular soda (Coke, Sprite, Dr. Pepper… gone)
Candy and gummies
Ice cream, sugary cereals, and desserts
“Sugar-free” snacks with chemical sweeteners
Sweetened protein bars and flavored drinks loaded with junk
These things slow down your recovery, inflame your body, and mess with your gut.
✅ Do Not Fear The Sweet Cheat Sheet Is Below
Right below this, I’ve laid out a full chart of easy, realistic swaps for your favorite snacks and drinks. You’ll still get your sweet fix but in a way that supports your goals instead of wrecking them. You can rely on the cheat sheet at first but you'll need to soon learn how to shop for yourself with the shopping guide.
🧠 Quick Rules When You're Shopping
When you’re checking a label, here’s what to look for:
1. Ingredients
🚫 Avoid anything with:
Sucralose
Aspartame
Acesulfame Potassium (Ace-K)
Saccharin
Neotame
Maltodextrin
(These are lab-made chemicals — your body doesn’t want 'em.)
2. Daily Value for Sugar
📊 Look at the % on the nutrition label:
Aim for products with 10-30% or less of your Daily Value for sugar per serving
Watch for sneaky serving sizes — eating double means double the sugar
The lower the percentage, the better — especially if you’re stacking meals
3. Know Your Natural Sweeteners
🌱 Not all sweeteners are created equal. These are your go-to options:
Stevia (leaf extract)
Monk Fruit (luo han guo)
Erythritol (in moderation)
Allulose (rare, but great)
Raw honey (in small amounts)
Pure maple syrup (occasional)
Coconut sugar (lower glycemic)
Fruit purées (like date syrup or mashed banana)
⚠️ Heads up: Most products labeled “zero sugar” are loaded with artificial sweeteners to trick the system.
Flip the label. Read the ingredients. Know what’s in it.
🧃 Bottom Line:
You don’t have to be perfect just intentional.
The more stuff you swap out, the better your body will feel.
Use the cheat sheet below to guide you, and start treating sugar like what it is:
A flavor, not a fuel source.
Let’s get to it.
👇👇👇
Clean Up Your Cravings.
Clean Up Your Cravings.
Sweet Cheat Sheet
Sweet Cheat Sheet
Replace junk food with these tasty alternatives to greatly reduce your sugar intake
while still enjoying life!
Replace junk food with these
tasty alternatives to greatly
reduce your sugar intake
while still enjoying life!
Soda (Coke, Sprite, etc.)
Energy Drinks & Juice
All Natural Fruit Juices, Non Sweet Tea or Tea Lightly Sweetened with Cane Sugar
Sweet Breakfast
Protein Drinks
Note*
This is just a quick go-to list from my personal experience. If the drink or snack you want fits the rules listed above, you’re good to go. *Shopping Guide
Note*
Note*
Note*
This is just a quick go-to list from my personal experience. If the drink or snack you want fits the rules listed above, you’re good to go. *Shopping Guide
“Since following Jaydenʼs no-sugar playbook, my injures recover faster and I feel great. So thankful I started this.”
“Since following Jaydenʼs no-sugar playbook, my injures recover faster and I feel great. So thankful I started this.”
-Fro Ramirez, 45
Final Word – Stay Sweet & Strong
The less sugar you eat, the less you crave. The more clean fuel you feed your body, the faster it repays you. Intentional choices drive real change.
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