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- [00:01]
Car Salesperson
Evening. Buyer's remorse. Buy a new car. I'll be moving in. Let's get started.
- [00:08]
Carvana Customer
Sorry, I think there's been a mistake. I bought it from Carvana.
- [00:11]
Car Salesperson
You what?
- [00:11]
Carvana Customer
Yeah. Great price. I even have seven days to love it or return it.
- [00:15]
Car Salesperson
So there's no.
- [00:16]
Carvana Customer
No, no Buyer's remorse. More like. Buyers rejoice.
- [00:20]
Car Salesperson
I guess I'll let myself out. Congratulations. I mean it.
- [00:25]
Carvana Customer
Buyers rejoice. Buy your car today on Carvana.
- [00:27]
Abby Sharp
Limitations and exclusions may apply. See our seven day return policy@carvana.com I'm
- [00:30]
Geico Commercial Auto Insurance Rep
here on a job site who owns his own electrical contracting business.
- [00:34]
Abby Sharp
Three employees and two work trucks.
- [00:36]
Geico Commercial Auto Insurance Rep
Tim traded up to Geico Commercial Auto Insurance. We're positively here where he needs us most.
- [00:41]
Car Salesperson
They sure are.
- [00:42]
Geico Commercial Auto Insurance Rep
With step by step help on all his insurance needs. All for shockingly low rates.
- [00:47]
Abby Sharp
Shockingly low, huh?
- [00:49]
Geico Commercial Auto Insurance Rep
Just a little bit of electrician humor. Do you get it?
- [00:51]
Car Salesperson
I got it.
- [00:52]
Geico Commercial Auto Insurance Rep
You know, it feels like we have a real connection.
- [00:54]
Podcast Host (Cat)
Alright, I'll stop.
- [00:55]
Abby Sharp
Get a commercial auto insurance quote today@geico.com
- [00:58]
Point Me Advertiser
and see how much you could save.
- [00:59]
Carvana Customer
It feels good.
- [01:00]
She's Birdie Advertiser
To Geico.
- [01:00]
Point Me Advertiser
What if the vacation you thought you couldn't afford is already paid for? That's exactly what Point Me helps you discover. First, if you have credit card points, stop wasting them in your card's travel portal. Point me searches 150 airlines and loyalty programs to help you book flights with far fewer points. It even shows you step by step how to book making award travel simple. Whether you're a points expert or. Or just getting started With Point Me, you'll spend up to 90% fewer points on your flights. That flight you thought would cost 100,000 points could be just 10,000. With point me. Visit Point Me, that's P O I n T me today and see where your points can really take you. Point me. Turn your points into the trip you thought you couldn't afford.
- [01:51]
Podcast Host (Cat)
AB you're welcome to cat on the lose.
- [01:54]
Abby Sharp
Thank you so much for having me. I'm very excited to chat.
- [01:57]
Podcast Host (Cat)
I am very excited to have you here. Number one, because I love your energy. I. I fell in love with your videos on TikTok. But also I think this is such an important conversation and such important advice coming from an expert such as yourself.
- [02:11]
Abby Sharp
Thank you. Thank you so much.
- [02:12]
Podcast Host (Cat)
So, let's talk about food. I have a million questions. Let's try to pack as much as possible. Okay. In the thumbnail.
- [02:19]
Abby Sharp
Perfect.
- [02:20]
Podcast Host (Cat)
So I want to start with a very controversial one, but I think it's a very important one. And I know you do a lot of videos about that. Obviously social media is a huge platform for anyone and there are tons and tons and tons of people out there dispensing potentially dangerous. And she's nodding her head yes. If you guys are listening to the audio episode potentially dangerous advice to people regarding food and you do a lot of videos about that. So the first question would be, oh my God, what do we do with that? Abby?
- [02:53]
Abby Sharp
Honestly, it sometimes feels like a David and Goliath situation where, you know, us science communicators, you know, we're one in, you know, like one to a hundred of these, you know, influencers who, you know, may have compelling stories and may be beautiful and maybe thin, but are not actual credible sources for nutrition information. So, you know, there, there are things I do encourage folks to, to look out for when they're, when they're evaluating whether or not something is a credible source. Because obviously credentials are a good first filter, but they're not the only filter because sometimes folks may have really important credentials like be a doctor or a PhD or something like that, but they have to, it has, those credentials have to be relevant to what they're talking about, right? So you know, a chiropractor, a naturopath, personal trainer, physician, dietitian, PhD researcher, we all have different scopes of expertise. So I don't want people to just to see those letters behind somebody's name and you know, and, and assume that that is what their, you know, their expertise is in. So for example, a doctor that has a PhD in like medical stud and like medieval studies. So I meant probably should not be giving health advice even though it, they have that doctor in front of their name. So you know, those, that, that is a really important first step to, to try to evaluate. The other thing I try to encourage people to look out for is how they communicate uncertainty because, you know, science is rarely basically never this one food destroys your hormones or, you know, this one food is toxic or bad for you. You know, legitimate experts will say annoying things like may or potentially help, you know, they'll point out inconsistencies or contradictions in the research, not just the kind of outlying outlier finding. And they'll, and they'll talk about how, you know, association does not equal causation. And it's hard because are not super sexy things to say on social media. These aren't the things that go viral. These aren't the things that get picked up in the algorithm that depends on emotion, but lack of nuance and lack of Context are a really big red flag.
- [05:07]
Breeze Meds Advertiser
Yeah.
- [05:08]
Podcast Host (Cat)
So, okay. One that especially concerns me and I loved your video about it. I'm not gonna name names, but there is a girl and I worry about social media because there are so many young people there, right? Like there's 18, 19 or 20 year old girls and of course they dream about being skinny. Sk Skinny skinny. And I believe skinny is good as long as you're healthy. And there is this one influencer. She is like some kind of skinny coach. She has zero credentials. She's not a nutritionist such as you. She's not a doctor. Her credential is I am skinny. I actually think she's emaciated by now. If you look at her body, like at her, it's beginning to worry me. And she's dispensing crazy advice that you actually comment on. For example, she said, walk 10, 000 steps on a fasted state on an empty stomach. I personally think, and I do do intermittent fasting, but I do it in a safe way. But I personally think this is very dangerous advice to be dispensing a young tick tock crowd. Right, Abby?
- [06:13]
Abby Sharp
Oh my goodness, yes. You really hit the nail on the head because unfortunately there's the way that these algorithms work is pick up sensationalism. They pick up, you know, these, these really black or white almost rage bait like type of content. And unfortunately because of that, there are so many young folks on social media who are now getting trapped in these echo chambers. These, what, you know, what you're referring to is essentially this whole skinny talk side of tick tock or, or social media Instagram where thinness is, it's essentially a subculture on social media that glorifies extreme th at any cost, often promotes disordered behaviors, disordered mentality around food and your body. And you know, I, I, I've done a bit of, a lot of, a lot of deep dives on the origins or kind of like where this whole skinny talk kind of trend came from. Especially as we came off the heels of, you know, a more body positivity or body neutrality movement of the past five, 10 years. And I do feel that one of the contributors is simply that, you know, once we've seen, you know, zempic and these GLP1s and things like that make the rounds, you know, thinness in some ways became transactional. And so, so a lot of folks like this influencer you're talking about who have achieved thinness the quote unquote hard way or have built identity capital around their body you know, this extreme, these extreme messages around skinny. Skinny is the outfit, skinny is luxur, you know, you know, like, you know, if, if you don't want to go for a walk, just like oink or, or tell yourself that you're fat. You know, all these demeaning, you know, behaviors and mantras, you know, this is almost like their way of trying to reclaim their moral superiority in a world where, you know, thinness is becoming more accessible. Um, but it's really teaching young girls to, you know, prioritize thinness at any and all costs to, you know, the bar of what we are perceiving to be a normal healthy body is getting smaller and smaller and smaller. And you know, I get young people messaging me every single day saying, you know, I, I'm really struggling to keep my calories under thousand calories or 1200 calories. And I'm like, yeah, no kidding, because you're not supposed to be eating that few of calories, you know, but this is what a lot of these, these videos are, are promoting and it is so, so damaging to, to young folks.
- [08:50]
Podcast Host (Cat)
I know. So what would you say, say because I'm not a nutritionist, I know, and probably because of my cultures, right, Because I come from Brazil and France and cultures that love to eat, but everything in moderation. So my lifestyle, I eat, I mean, I eat super clean. I admit, I eat very healthy. I try to learn, I educate myself. 90 of the time. I eat super clean, but it's like petit portion, small portions of everything. I will have my croissant every once in a while. I'll have whatever I want. Cheese. But it's small portions and it works for me. So if somebody out there are listening, hopefully these girls that before you, I would say, before you listen to this crazy Internet tick tock girls, I, I would say listen to a nutritionist, right, Such as yourself. So what would you say is the first step? Someone that wants to be a healthy thin, maintain their weight but not go crazy. Radical.
- [09:45]
Abby Sharp
Absolutely. So, you know, this is really the, the core crux of my signature framework, the hunger crushing combo method that I've, I've written a whole best selling book about. Because unlike basically every diet that folks have probably been on and off their entire lives, which tell you to restrict something, whether it's restrict calories or carbs or the time in which you can, can eat or you can't eat gluten or dairy or whatever rules the diet du jour has come up with, what we know is that when we are constantly thinking about what we have to take away. It puts us in the state of scarcity mentality that almost always triggers, you know, hyper fixation obsession, binging food noise. And it becomes very hard for you to A, have a healthy relationship with food, B, be able to actually tune into your body's true needs so that you can maintain a healthy body weight. And so the hunger crushing combo method really flips that script because it's working with our biology in and our psychology to think about adding, not taking away. And this is a really important distinction here. It's a mindset shift because we're wanting to add fiber, protein and healthy fats. These are the hunger crushing compounds that keep us satiated longer. They help to stabilize our blood sugars much longer. They help to reduce the food noise, quiet that incessant food noise, those cravings, and they help us maintain and reach a healthiest, happy, happy weight without getting into that scarcity mentality that triggers a binge.
- [11:19]
Podcast Host (Cat)
Can you give us one for people that don't know? Can you give us one example of each?
- [11:24]
Abby Sharp
Yes, of course. Okay. So, you know, in the hunger crushing combo method, I often kind of distinguish these hunger crushing compounds from what I often call naked carbs. So you gave us a good example earlier of a naked carbon croissant. Yes. So. Right.
- [11:39]
Podcast Host (Cat)
So indulging every once in a while.
- [11:42]
Abby Sharp
Oh my gosh. Of course, of course. And that is the, that is the beauty of the hunger crushing combo method because we aren't taking, we aren't taking the naked carbs away. We simply want to think about what we're adding to them.
- [11:53]
Podcast Host (Cat)
Yeah.
- [11:53]
Abby Sharp
So my kind of like naked carb of choice is like fun cereal. I love cereal. I've always loved cereal and, but I know that it's not going to keep me very full very long, by the way.
- [12:05]
Podcast Host (Cat)
Right. Because a lot of parents in the United States, they, they and a lot of adults, they eat that. It's pur. Sugar and crap.
- [12:11]
Abby Sharp
Right. So it, there's a lot of sugar. There's not a lot of hunger crushing compounds, fiber, protein, healthy fats. So you, you might eat an entire massive bowl of, of sugary cereal and then you're going to feel hungry again an hour later. So what are we going to do? Instead of saying, well, I'm never going to eat sugary cereal again, even though you're pining for it, which is going to cause you get into that scarcity mentality that will, you know, hyper fixate, you binge. Eventually what we're going to do is we're Going to dress this up, those naked carbs and we're going to start with some Greek yogurt, for example, for some protein.
- [12:41]
Podcast Host (Cat)
Yogurt is great protein, right?
- [12:43]
Abby Sharp
Great protein.
- [12:44]
Podcast Host (Cat)
Those, those sugary ones with fake strawberry, fake. This just plain Greek yogurt, correct?
- [12:51]
Abby Sharp
Yes. So I loved, I love buying plain yogurt, plain Greek yogurt, especially like a little bit of a higher fat yogurt because again the, the texture is a lot better, the flavor is a lot better. And this way you can add as much or as little kind of sweet, whether it's honey or fruit, whatever it is that you like. So that's our protein. Let's add some berries on there for our fiber. There we go. We got some antioxidants, we got some fiber. Maybe we're gonna do a little sprinkle of hemp hearts or some nut butter or some, you know, seeds on there. That's our healthy fats. And then we go in with a handful of those, you know, Lucky Charms or Frosted Flakes or whatever the, your favorite cereal is. So we have that.
- [13:26]
Podcast Host (Cat)
Put a little bit of your guilty pleasure every day.
- [13:30]
Abby Sharp
Yes.
- [13:30]
Podcast Host (Cat)
Feel deprived.
- [13:32]
Abby Sharp
Absolutely. And, and not feeling deprived is key because like I said, you know, we are hardwired as humans to fight against deprivation. We have all these different compensatory mechanisms in the body, in the brain to get us to return back to status quo. When our body thinks that we are, you know, in that state of scarcity mentality. So our hunger hormones rage, our satiety hormones quiet, we get the food noise gets out of control, we subconsciously move less, our metabolism slows down. So when we eliminate that scarcity mentality because we're saying I can still have the sugary cereal, I can still have the croissant, but I'm going to dress it up with these hunger crushing compounds so that I feel full physically and I feel emotionally satisfied. Cuz I still am getting that food that I love.
- [14:19]
Podcast Host (Cat)
I love the. I want to talk about the emotional part cuz I know it's so important for so many women. But first, so just recapping a. Obviously a healthy protein would be the Greek yogurt. What healthy fats? A lot of people don't understand that avocado is a healthy fat.
- [14:34]
Abby Sharp
Right? Avocado, nuts, seeds, olives, olive oil.
- [14:39]
Podcast Host (Cat)
A healthy fat.
- [14:41]
Abby Sharp
Yes, of course. Now what I always recommend when it comes to you know, being like choosing or adding mindfully these healthy fats, ideally we want to add more whole food healthy fats as, as much as possible. And those are the things that are like the avocado, the nuts, the seeds, the salmon, for example. And the reason for that is simply because we're getting more nutrient bang for our caloric buck. Because not only are we getting healthy fats when we eat salmon, but we're also getting those, that protein that we need. Not only are we getting healthy fats when we eat avocado, but we're also getting a ton of fat fiber. So when we eat these healthy fats in their whole food form more often, we are getting better satiety bang for our caloric buck.
- [15:26]
Podcast Host (Cat)
I love that. Now, I want, I do want to talk about the mind, the famous stress binge eating, because I know it affects so many people, including myself nowadays. I have it really under control. But I was a person. And I don't know if you know my background, but I started my show six years ago after I went through severe tragedy. My husband died, my mom died, my life was upside down. So I had this habit, like when I was having a horrible day, horrible day. I would comfort myself with food. I started eating sugar. Like I needed an entire chocolate bar or like two pints of like, to the point that made me sick. You know, when you, like, you eat so much crap, you feel like, so nauseous. I was doing that a lot. And then I was doing that with wine. Like wine and chocolate.
- [16:14]
Breeze Meds Advertiser
Wine and chocolate.
- [16:15]
Podcast Host (Cat)
So one day I had to say, stop, stop, stop, stop, stop. And I know so many women, I'm gonna say medicate, quote, unquote, right, with food. Because for a few minutes or an hour, chores, it makes us feel better. Any tips on how we can control that?
- [16:33]
Abby Sharp
Yeah. So believe it or not, I mean, I just want to put to. To kind of set, like just to set the stage that, you know, I don't want you to ever think that you can never eat emotionally again. You know, food is emotional, right?
- [16:47]
Geico Renters Insurance Announcer
It.
- [16:48]
Abby Sharp
It is. So, you know, we, we eat for pleasure. We eat for, you know, we eat to, to mourn. Like, it's part of culture, it's part of joy, it's part of celebration. So eating because you're upset or lonely or exhausted or stressed, you know, it's. It's a very normal human behavior because like I said, food is pleasurable, it's comforting, it's culturally and, you know, emotionally meaningful. That said, we don't want food to be the only tool in our emotional regulation toolbox. And so, you know, when I hear people kind of getting trapped in this kind of stress eating binge eating cycle, I usually look at two different contributors. One, what's happening physiologically and two, what's happening emotionally. So physiologically, as I, as I essentially kind of just alluded to earlier, you know, one of the worst things that we can do is respond to overeating by heavily restricting the next day. This is what I see happen all the time. We get stuck in this binge, restrict, repent, repeat cycle that's very hard for people to break. So if you're stressed and you're ravenously hungry because you've been surviving off of coffee and salad without dressing, you're essentially, you know, asking your most dysregulated brain to exercise maximum restraint around highly rewarding foods. It's, it's a recipe for burnout and for binging. And again, this is where the hunger crushing combo method comes into play. Because we're not focusing on what we're taking away. We're focusing on adding the kinds of foods, fiber, protein, healthy fats that keep us satiated longer. And then psychologically, you know, like I said, sometimes I think the best thing to do in these moments where you're thinking when you are particularly stressed and you're feeling a bit out of control with food, ask yourself, you know, what else do I need right now? And sometimes the answer is I actually just really need a little piece of chocolate. And that's okay, you know, enjoy the chocolate without guilt, because that guilt and shame is just going to fuel the stress even more. And it just kind of then spirals and, and snowballs out of control. But sometimes the answer is like, I need some more sleep, I need a shower, I need a walk, I need to call a friend, I need to scream into a pillow. You know, I need to set a boundary, whatever it might be. And so like I said, the goal is not, you know, never eat out of emotions again. That's, that's not a realistic goal for humans. The goal is to just make sure that it's not the only tool in that emotional regulation toolbox.
- [19:16]
Podcast Host (Cat)
I love that. I, I personally, that's what worked for me. I think if you decide mentally like, oh, I can never have ice cream ever again, I can never have the chocolate. I think your mind works in a funny way that you want it even more, right?
- [19:31]
Abby Sharp
Absolutely.
- [19:32]
Podcast Host (Cat)
Calm yourself down. Like you said, you know what? I don't feel great today. It, I deserve a piece of chocolate. And then you just move on with your life. In time, it just becomes normal. No, I don't think. It's not like I love, hate relationship with that specific food. I think that's what worked for me. To stop, you know, stress binge eating.
- [19:51]
Abby Sharp
Absolutely. And you know, I always say, you know, if you are prone to kind of stress because, you know, some people have more stressful lives than others. You know, rather than relying on willpower, which we know is not, you know, it's not a realistic way to, to kind of encourage long lasting behavior change, you, you want to set up your environment for your actual life. And one of the best ways that I like to do that is with if then kind of statements. So, you know, if you are very busy, then think when you have a moment of calm, think through your if then statements so that when you get into those stressful moments, you're already prepared. So that could sound like if I get home late and I don't want to cook, I'm going to have eggs and toast. If I'm hungry between meetings, I'm going to eat the snack I packed rather than waiting until I get, get super ravenous and then have to like stop for fast food on the way home. If, you know, if, if I am feeling like I have a craving for chocolate because I'm on my period, then I'm going to allow myself and I'm going to move on without guilt or shame. Plan for these things ahead of time. Because behavior change works so much better when we design it for the most stressful moments rather than expecting perfect discipline.
- [21:05]
Podcast Host (Cat)
I love that. Set yourself up for success, right? Have some healthy snacks around. That's what I do nowadays because I am so insanely busy. I just like you said, I know that I love my protein yogurt with berries and a little honey. I always have my really healthy snacks. So before I order some junk, I'm like, okay, let me try my healthy snack. And 99.9 of the time, I don't want the junk anymore. After I have the healthy, sometimes I still want the drunk, but it's very rare.
- [21:36]
Abby Sharp
No, absolutely. And that, that's, you're. You're able to do that when you remove the morality around food.
- [21:43]
She's Birdie Advertiser
Yeah.
- [21:43]
Abby Sharp
Because once you take that piece of
- [21:45]
Geico Commercial Auto Insurance Rep
oh, this is good.
- [21:45]
Abby Sharp
That's bad. I'm good. That's bad. You know, I'm bad for choosing this, you know, oh, I need to, to compensate for eating the, the, the bread by not, you know, by basically skipping breakfast tomorrow, all that kind of food noise. Once you eliminate that, you have space in your brain as mental capacity to actually be able to think about how food serves you. How does a food make me feel. And that is such important data for helping you fuel your body well. So, you know, you might be able to discern finally that when you have the yogurt and berries for breakfast, you know, you're, you're, you've got better digestion, you have better energy throughout the day. You're not crashing mid morning and going for the donuts in the, in the, in the staff room, as opposed to when you just have the croissant, which while delicious and of course you should have the croissant when it's, you know, when it's really good ones and you move on. But you might also have the bandwidth to collect data that, you know, I really loved that croissant. It was super delicious. But I was also kind of hungry like two hours later. So it's not maybe something I'd want to do every day.
- [22:45]
Geico Renters Insurance Announcer
Right.
- [22:45]
Podcast Host (Cat)
And you know, it's really interesting you mentioned that, the quality of foods, because that's another, another video that I saw you did. And I think about that all the time. This one skin influencer and a lot of influences. Like the other one said, I don't want to eat anything processed. This skinny one, she's like, eat skinny, skinny. So when I look at the crap she buys at the store, they are eating skinny but horrible, horrible quality food. For example, you know, they buy like the highly processed American cheese, which is not even cheese. They buy like all kinds of, you know, horrible, horrible stuff and they still think they're not eating healthy. You know, they're still eating a lot of processed ingredients. The skinny girl, she buys like a rotisserie chicken from like the cheapest supermarket and then she dumps like a gallon of like hot sauce, which comes with 10i. She does, probably doesn't even know it comes with 10 million pounds of sugar and all kinds of stuff, and she mixes it up with other stuff. So at the end, honestly. Okay, so she's eating protein, but there's a lot of other really bad ingredients in that mix as well.
- [23:54]
Abby Sharp
Yeah, and, and that's the, the tricky thing about, you know, following influencers online is that the definition of quote unquote healthy is really going to be so different for different people depending on what their goals are. So for one person, healthy may mean the lowest calorie possible thing, you know, which means you're potentially subsisting off of Diet Coke and you know, like, not health. Right, right, exactly. So I mean, it's not necessarily like providing any, any, any really quality nutrients, but to somebody else healthy, maybe eating only whole Foods and never having dessert and, you know, you know, walking 10,000 steps religiously every single day and feeling guilty if they. If they skip like one step. And, you know, not necessarily either of those are kind of the balanced way of thinking about food. And so when it comes to this is why I try to. Try to really encourage people not to take anything at face value. What from what they see online, because everybody's different. Everyone's goals are going to be different. And what is quote unquote healthy for one person is potentially going to be problematic or disordered for another.
- [25:01]
Breeze Meds Advertiser
Yeah.
- [25:02]
Podcast Host (Cat)
So I want to ask about your opinion with this radical diets. Like, there are a lot of girls, I only eat the meat or the carnivore diet, or I only eat that, and I only eat that and only that. The other day, I don't know if you saw this really famous supermodel, Miranda Care. She's married to the founder of Snapchat, so they're gazillion. She was doing a TV interview and she and the girl asked, I don't know, I think it was a podcast interview. And the girl asked her, what do you eat? Do you eat this? And she was like, I eat meat, but only if it is like venison and bison. Because for whatever reason, she doesn't eat organic chicken. And the. The interviewer, instead of pressing the interviewer is like, oh, you eat really healthy. Like I said, I'm not sure if only eating venison and bison is that healthy, but what's your take on it with the super radical diets?
- [25:59]
Breeze Meds Advertiser
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Podcast Host (Cat)
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- [28:34]
She's Birdie Advertiser
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- [29:27]
Geico Renters Insurance Announcer
From Geico Subconscious News, I'm Tammy Raising thoughts. Tonight you just left for work and had a non specific feeling that something was happening to your place and it wasn't good. Dan.
- [29:36]
Car Salesperson
Exactly, Tammy. It could be smoke damage, theft or just too much caffeine, but you can't stop thinking about it.
- [29:42]
Geico Renters Insurance Announcer
But with renters insurance through geico, your stuff is covered so you don't have to worry.
- [29:46]
Car Salesperson
And that's great. Cause the weekend is coming up and it's chock full of social obligations that are ready to fill that void.
- [29:51]
Geico Renters Insurance Announcer
Oh boy, will they. Dad. It feels good to worry less. It feels good to go. Geico.
- [29:57]
Abby Sharp
Yeah, I, I watched that interview and I, and I had the same thought. I mean for, for one, I think it's really sad and also quite problematic that somebody with such a large platform was, you know, listening to, you know, a beautiful woman who, you know, is, is, is famous and looked up to and of course any, you know, any young girl watching that interview and seeing the long laundry list of things she does not eat for various reasons, most of which are not legitimate. Like you know, the fear about it being like mass producer, they're being parasites and sushi and all this like food fear mongering that was coming out.
- [30:34]
Podcast Host (Cat)
She's like, yes, period. And I'm thinking, really, you think all the high quality Japanese restaurants, the sushi is so fresh.
- [30:43]
Abby Sharp
Yes, yes.
- [30:44]
Podcast Host (Cat)
Such bad advice, right?
- [30:47]
Abby Sharp
It was, it was, it's dangerous for young people to see those kinds of things because those things just, because it just reads as most foods are bad for you, most foods are going to, you know, cause harm. You can, you know, really have just a narrow set of like five to 10 things that you're allowed to eat on repeat. Even though there's literally no good research or no good reason for her to eliminate all the vegetables except for squash, carrots and parsnips or whatever. The bigger problem I take with that is that, you know, that that was not being called out, that that was being celebrated and rewarded as, as the, as the picture of health. And what that tells young people was that the less you eat, the healthier you are, the more rules you follow, the healthier you are. Even if those rules are basically nonsensical and, and made up and, and yeah, we, we do get this whiplash with food trends where you know, before what we're kind of like still in this raw like this, there's carnivore in which is a, I would say an offshoot of the keto diet, which kind of became popular before that. But before that even like, you know, five, 10 years ago, it was the raw vegan diet or the frugavore diet where these beautiful w women were trying to promote you just eating fruit all day and, and a case of, case of mangoes for lunch and things like that. The reality is that, you know, as I kind of spoke to earlier, like moderation doesn't sell. Moderation doesn't go viral. Moderation, you know, does not get picked up in an algorithm that rewards sensationalism and rewards these, you know, highly emotive statements, these extreme statements that oh, I, you know, I cut out everything. Vegetables are toxic. You know, you've been lied to for, for by, by all the authorities because vegetables are toxic and only meat is healthy. And then, you know, also vice versa where in the raw vegan trend it was basically the same thing but, but saying, you know, you don't need protein, that, that's just, you know, big food, big, big meat, big dairy kind of trying to push you into eating protein. And the reality is that none of these things are true. The, the healthiest diet really is the most balanced, less the least sexy diet, the least extreme, the least marketable diet because it isn't just about one food. It is about the most variety we possibly can get through our diet. And that's not only just important for like our physical health, but also for our gut microbiome that depends on a variety of food. So I, I look at this carnivore diet and I mean, we do have emerging research that, you know, folks that have heavily high meat diets do display dysbiosis in, in the gut microbiome. And that's because they're not eating plants, they're not e fiber, they're not eating the food for their gut microbes. And so there will always be negative repercussions of these extreme diets. And unfortunately it becomes very persuasive when we see these antidote, you know, these testimonials by beautiful influencers saying, oh, this diet changed my life. And the reality is they, it might have helped them to eliminate, you know, 99.9 of, of foods, but it's not because of the carnivore diet is probably because they in, in removing 95 of all foods they happen to maybe remove in that, in that batch, one or two foods that were triggering some concerns. But that doesn't mean that everybody else needs to cut all those things out. It's so dangerous. It's so bad.
- [34:29]
Podcast Host (Cat)
And it makes me, like you said, it makes me especially sad when I see someone with a massive platform because I feel if we have a platform, we have a responsibility. Like, when I talk to my audience, I talk about my personal experience, but I make it very clear, like, I'm not a doctor. I, I'm not saying it's good for. So I bring experts like, such as yourself, like, tell me your take as a nutritionist. But when I see a supermodel or a huge podcast as big as mine, or even bigger, telling people, oh, this is really healthy, or that Danny really worries me because I'm thinking, like, obviously you girls are successful, you're educated. You know, there are a lot of impressionable younger women out there. Why are you telling them that, you know, you should do this radical crazy with your body? Especially bothers me when it's an influencer because they don't even have a medical degree. They didn't even bother getting a, a license as a nutritionist, as a dietitian or anything. Right? And they're, they're taking money from these people, actually.
- [35:28]
She's Birdie Advertiser
Heavy.
- [35:28]
Podcast Host (Cat)
They're no, I know, Crazy money to coach them, quote, unquote.
- [35:34]
Abby Sharp
Yeah, it, it is so frustrating, like I said, because there are very few of us science communicators in, you know, relation to all these influencers. And, and unfortunately, the, the messages that these kind of unregulated influencers are sharing are just more persuasive. You know, humans don't really make decisions based on credentials or spreadsheets or data. They respond best to stories and confidence, aspiration, identity. They want to relate. And, you know, there's actually loads of research in the kind of marketing space showing the power of human testimonials over authority. And so, you know, we're just not wired to think in population level probabilities where, which is what us communicators, science communicators, want to communicate, because that's what science is. We're just wired for stories. And then specifically when it comes to, like, health and wellness and nutrition recommendations, we're going to be more interested in the story of the person who looks the way we want to look or who has the lifestyle or whatever that we aspire to have. And because social media is just, you know, the way it is. It's it's creating these, these very intimate relationships, these parasocial relationships. These aren't distant celebrities like they were when I was a, a, a kid. We feel like these are our people, our friends. We watch them have their breakfast, walk their dogs, see their kids. We watch their workouts. Like, we watch everything. There's, there's stupid thoughts that really we don't need to hear. We, we hear it all. And so because of that, you know, it's just, it's just that we are much more likely to, to rely on what they have to say, what they've experienced, over us science communicators.
- [37:18]
Podcast Host (Cat)
Well, luckily we have people like you that keep calling them out. I love it. Now, what do you think about intermittent fasting? What on it? Is it worth it? Is it healthy? I, I will say for me, I've been doing it and I started like, not to lose weight. I was like, okay, let me try. And my body got used to it. So I, I, I kind of stop eating crazy early. Like 5pm If I'm alone.
- [37:42]
Geico Commercial Auto Insurance Rep
Whoa.
- [37:43]
Podcast Host (Cat)
P.m. if I go out to dinner. But I don't like eating late at night. And then I eat. I start eating again around 10 or 11am but my body just got used to it. Like, I love, don't feel hungry in the morning, you know, but yeah, and I hear a lot of doctors saying that it's a great idea, but I have heard a few other doctors and nutritionists say, oh, it increases your cortisol. It's a horrible idea. Don't spend so much time without eating. What's your take on it?
- [38:11]
Abby Sharp
Okay, so a lot of proponents of intermittent fasting will claim that it's, you know, unique because it suppresses insulin between meals, which they then claim, you know, insulin's the big bad, that fat storage hormone. But this is actually not why intermittent fasting works for weight loss. The main reason if it does work for weight loss is simply that we skip a meal and we just kind of suck at making up for those lost calories, Right? Because we're just, we've created this rule. We eat from this hour to this hour. So we're snacking less. We're actually just eating less calories without necessarily thinking that we're kind of cutting back on calories. And actually it doesn't work for everybody. Some people actually feel that they get so ravenous by the time they're eating window comes that they overeat, that they binge. And for those folks that, you know, it's just not a good fit. But what I would say is that, you know, we do just want to be careful, especially women, because women are more sensitive to calorie deficits and fat loss in general. So if intermittent fasting is causing you to significantly under eat, especially when combined with exercise or over exercise during your fasting, we know that's when we can see the risk of hormonal disruption.
- [39:26]
Podcast Host (Cat)
So somebody out there that says, because like this crazy influencer said, go walk 10,000 steps fast. I'm like, I think I walk in the morning fasted with my dogs, to be really honest. But I don't walk 10,000 steps. I walk them to the dog park around the block, la la la. And I come home and I have a cappuccino with almond milk. But so, you know, I ease my body into my crazy busy routine. But if somebody out there is listening to us, like, I want to try it out or should I try it out? Do you have any ideas, like, what would be the first step?
- [39:58]
Abby Sharp
Well, I would say listen to your body. And like I said, not, not everybody is, you know, some people like myself, like, I need a solid bedtime snack for me to get a good night's sleep. I need to eat in the morning. You know, I need regular, regular food intake throughout the day for me to be able to kind of meet my, my protein needs, for example. But I would say that, you know, with regards to like the 10,000 steps in the morning or whatever, that all movement is good movement. And 10,000 steps was actually not even a scientifically proven like magic threshold. It was based, you know, it was, it was created for an insurance company, believe it or not, way back in the day. So I wouldn't hold, you know, hold on to that specific number. And you know, if walking works for you, great. If weightlifting works for you, which honestly, all women should be doing strength training, especially as we get into perimenopause and menopause, it's incredibly important to be maintaining that, that muscle and bone. But I would say, you know, if you, you know, listen to your body and if your body is telling you that, you know, this is not really working, this, this, this way of eating is not necessarily working because you're hungry, you're, you've got food noise, you're overthinking about food, food, then there really isn't a good benefit to this, especially if, if you're looking to use it for weight loss purposes, it's, it would be far better for you to just eat, you know, more mindful portions throughout the day and not be so Ravenous by the time you allow yourself to get to this quote unquote eating window. So I would, I would say don't force yourself into an intermittent fasting protocol. If it works, it's because it's just, it naturally works with your body.
- [41:35]
Podcast Host (Cat)
Yeah, I would say if somebody wants to do it, consult with a specialist first.
- [41:39]
Abby Sharp
Yeah.
- [41:40]
Podcast Host (Cat)
Supposed to listening to this baloney on social media, right, Abby?
- [41:44]
Abby Sharp
Absolutely, absolutely. Whenever possible, I always recommend, ideally working with a registered dietitian because you might find through that experience that, hey, maybe intermittent fasting is not the best method for you. Maybe eating lower carb is maybe just, you know, removing, you know, cutting back on portions. Maybe. Of course, you know, incorporating this hunger crushing combo method that I've, I've trademarked is, is the most gentle and sustainable method for you.
- [42:07]
Podcast Host (Cat)
I love your book by the way, guys. It's the hunger crushing method and it's so informative. It's super great. But before I let you go, so since you are a nutritionist and you said you like a nighttime snack, can you talk us through one sample day for you as a nutritionist? Like, what would you eat? Like, sure. You go to sleep.
- [42:30]
Abby Sharp
Okay. So I mean, there's no like, I don't follow a meal plan. So this is just an example. It's not like the me, it's not the, the everyday. But I usually try to have something with protein in the morning, so, you know, a quick protein shake. I don't have a really big appetite in the morning, but I know that I, I need to get solid amounts of protein throughout the day. So I'll do a quick little protein shake or I might have some, you know, hard boiled eggs just to get me started. Then maybe my like actual breakfast. Breakfast would be. Usually I do a couple slices of whole grain sourdough with some cottage cheese on top, some fruit and berries, a little bit like maybe of like a granola or a crunchy cereal. Like I said before, I love cereal. I love crunch. Put a little handful of that on top. I always have two lattes in the morning with soy milk because again, soy milk is a great source of protein. So you know, a couple, Maybe that's like 15, 16 grams of, of protein right there. Lunch.
- [43:31]
Podcast Host (Cat)
I'm sorry, let me interrupt you. So soy milk is. Because I do, I do almond milk. So it's so yes. Better choice in terms of the protein.
- [43:38]
Abby Sharp
Yes, almond milk is quite low in protein. It maybe has one gram per cup. Soy milk will have about eight to nine cups of grams per cup. So it's comparable to, you know, your traditional dairy.
- [43:50]
Carvana Customer
Milk.
- [43:50]
Abby Sharp
Milk. So I love that. And then lunch, I usually do kind of like a fully loaded salad with, you know, sweet potatoes or some kind of carb. Different fruit. I like fruit in my salad. Always have cheese in my salad. Chicken or some kind of leftover protein that I have in the house. And then I'll usually have that with, you know, some other kind of carb on the side, whether, you know, that's like a piece of bread or some kind of leftovers from the night before or something like that. And then typically, I'll have another little snack before dinner. Usually like some Greek yogurt and some fruit or something, maybe some cheese. And then dinner obviously varies, but it's always some kind of protein, a carb, and lots of vegetables. So tonight, what am I making? Tonight I'm making kind of mango braised chicken tacos. So that's that in the crock pot right now with like, mango and, you know, tomato and bell pepper kind of sauce with shredded chicken. And I'll have, you know, taco shells and cheese and. And bell peppers. I know, I know. I'm very excited. It smells really good in here. And then, believe it or not, people always are like, I don't believe you. But I eat a large bedtime snack, so. Because I know, again, that, you know, I need a lot of. I need to catch up on even more. I have high calorie needs, so I need to catch up on, you know, as much protein before bed as I can. So, you know, it's usually like a big bowl of Greek yogurt with fruit with some cereal, maybe a little bit of popcorn on the side or, you know, popcorn with, you know, cheese and some fruit. I really just kind of. Whatever. I know I always have to have protein and always a bit of fiber before dinner. That's kind of my thing.
- [45:38]
Podcast Host (Cat)
It sounds like very healthy. You're eating clean, but it doesn't sound like you're depriving yourself.
- [45:44]
Abby Sharp
Oh, no, no. I mean, that's. That is like a weekday and I go out on the weekends and I love my wine and I love dessert. And so, yeah, like, there's always treats in the house. Like, we. We. My fridge has my freezer. I think I have got like six different flavors of ice cream going on. And, you know, but. But I don't ever feel like I need to deprive myself. Like, it's always there. Usually I forget it's there. And when I do have a craving, then I'm not going to deny myself. It's not something I think twice about. And it made. It makes a huge difference, I think.
- [46:20]
Podcast Host (Cat)
Everything in moderation, Right. Instead of something crazy and radical, I guess that would be the message, right?
- [46:26]
Abby Sharp
Yes, that's exactly the message. Not, you know, perfection is not the. The measure of good health.
- [46:32]
Podcast Host (Cat)
Yes. I love it. Thank you so much. I love your style, guys. If you don't know her work, please go look at her videos. Can you tell us your handle again, Abby? Yes, it's here on this episode, by the way.
- [46:44]
Abby Sharp
Absolutely. So it's Abby's Kitchen. You can find me Abby sharp, basically on TikTok Instagram. My podcast is called Bite Back with Abby Sharp. So you can find me there for really, you know, good deep dives. But, yeah, thank you so much.
- [47:00]
Podcast Host (Cat)
Thank you. We really appreciate you. And, guys, be safe out there. Don't go listen to this. Crazy influences. I do agree with you, Abby. A little bit of everything in moderation. Be happy, because food is such a great, important part of life, right?
- [47:11]
Abby Sharp
Absolutely.
- [47:12]
Podcast Host (Cat)
Thank you. You're amazing, guys. I'll be seeing you very soon. Love you. Go eat something delicious.