If you’ve ever struggled to resist the pull of a sugary snack, you’re not alone.
Even top-tier athletes like Conor McGregor have had to find ways to stay disciplined—especially when it comes to food.
According to George Lockhart, McGregor’s former nutritionist and a leading figure in combat sports nutrition, sugar cravings can be managed with some surprisingly simple tactics.
One of his top tips? A unique fiber-and-spice combo that may help break the cycle of cravings before they take control.
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Sugar Cravings Are a Vicious Cycle
Lockhart, who worked with McGregor during his peak years, explained in an interview with Quest Nutrition that sugar cravings often have little to do with true hunger.
“A lot of times if you’re not even hungry you’ll taste something like a little piece of a candy… and be like, ‘Yeah, I want more,’” Lockhart said.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
This craving-response loop can spiral quickly. Sugar triggers a dopamine release in the brain, making you feel good temporarily—but the effect fades fast. The body soon seeks that same “hit,” leading you to crave more sweets even if you’re full.
“It’s a catch-22,” Lockhart added. “The more sugar you eat, the more you’ll want.”
The Cinnamon-Water Hack: How It Works
To help fighters—and anyone battling cravings—Lockhart recommends a drink that sounds more like something from a detox guide than a nutritionist’s playbook.
“One thing you can do is add cinnamon to your diet,” he explained. “I give [this] to fighters that are really hungry and having sugar cravings.”
His go-to recipe?
- 1 liter of water
- 1 tablespoon of cinnamon
- 1 tablespoon of psyllium husk
The drink is meant to be consumed when cravings hit hard, especially in the late afternoon or evening when energy dips.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Psyllium husk is a water-soluble fiber derived from the Plantago ovata shrub. It swells in the stomach, promoting a feeling of fullness. Cinnamon, on the other hand, has been shown in studies to help stabilize blood sugar levels and improve insulin sensitivity.
Combined, the duo may help dampen the urge to reach for sweets by reducing hunger and preventing blood sugar spikes—two major contributors to cravings.
“Get Past the Two to Three Days”
Lockhart acknowledges that the first few days of reducing sugar can feel like withdrawal.
“Get past the two to three days [of cravings],” he said, noting that not everyone needs to go cold turkey. “Some go cold turkey and stop eating anything with sugar. I’m not saying that.”
He also reminds people that sugar isn’t inherently bad, especially when used strategically.
“There’s benefits to sugar and your body might need it after a workout, for example,” Lockhart said. Timing and portion control are key.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
What Does McGregor’s Diet Look Like Today?
Although Lockhart was an integral part of McGregor’s team in earlier years, the Irish UFC fighter now works with Tristin Kennedy, another high-level performance nutritionist.
In a 2021 interview with ESPN, Kennedy detailed how McGregor’s nutrition is built around seven-day-a-week discipline—no shortcuts, no off days.
“It entails daily nutrition plans, supplementation guides, cooking, being at all his training sessions, observing, taking data—the more data you take, the better,” Kennedy said.
McGregor’s current pre-fight diet includes:
- Six meals per day
- Breakfast: Oats with eggs and sautéed leafy greens
- Dinner: Traditional Irish lamb stew with potatoes
This high-nutrient, whole-food approach helps maintain energy, boost recovery, and fuel performance without relying on processed sugars.
Practical Tips to Cut Cravings Like a Pro
Whether you’re training for a UFC title or just trying to avoid the office vending machine, here are a few science-backed strategies that echo Lockhart’s advice:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
1. Stay Hydrated
- Thirst often masquerades as hunger. Drink water regularly throughout the day.
2. Add More Fiber
- Foods high in soluble fiber—like psyllium, chia seeds, oats, or legumes—can slow digestion and keep you full longer.
3. Use Cinnamon Wisely
- Sprinkle cinnamon on oatmeal, yogurt, or in smoothies to help balance blood sugar levels.
4. Eat Regularly
- Skipping meals can lead to dips in blood sugar and trigger stronger cravings later in the day.
5. Get Enough Sleep
- Studies show that sleep deprivation increases cravings for high-sugar, high-fat foods.
The Bottom Line
Conor McGregor’s former diet guru isn’t against sugar—but he is against letting it control you.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
By using simple strategies like psyllium-cinnamon water and focusing on fiber-rich whole foods, Lockhart helps elite athletes—and everyday people—push through cravings and build healthier habits.
If you’re trying to cut back on sugar, remember: the first few days may be tough, but with the right tools, success is only a few sips away.
