As a health coach and longtime YouTuber and fitness influencer at Sarah Fit, I’ve spent years navigating the ups and downs of wellness trends. Over time, I’ve realized that some of the advice I used to offer—and even follow myself—has changed. It’s important to me to be transparent about these changes because I want you to benefit from the most up-to-date health and wellness strategies. I actually just recorded a full podcast episode on this topic just for you on my new “Fitness to Influence” podcast. In the episode, you’ll hear some of the advice I used to give in the early 2000s on my YouTube channel and why I changed my mind and now encourage clients to do the same. Here’s a rundown of what you can remove and some shifts you can take to stay up-to-date.
Binge eating revisited
In one of my first YouTube videos, I approached overeating and suggested a long list of simple distractions to avoid eating late at night. You know, the usual advice: paint your nails, take a long bath, eat popcorn, or find something else to occupy yourself. The truth is, I thought these tips would help myself and others not overeat. However, this approach was flawed, particularly for those of us who may not have been eating enough to begin with. Which to be honest for those of us dieters in the early 2000’s living on a 1200 calorie diet, we weren’t eating enough. No wonder we were hungry at night!
Research has shown that if you eat after dinner, your body is probably signaling something important. It’s not just willpower. it’s about food. Many of us don’t consume enough calories during the day, which can lead to evening cravings and overeating. In fact, the Minnesota Famine Experiment revealed the psychological effects of malnutrition. Participants showed strong cravings and fixation on food, highlighting how important it is to eat enough throughout the day.
While there are some cases where there is a real problem with overeating — and in these cases the client should definitely seek help from a therapist to change this pattern — most of the time we are overeating at night just for the heck of it. because we are hungry! It has been proven time and time again in recent years how important eating adequate food is to a sustainable, balanced relationship with food.
Try this instead: Aim to eat balanced meals that satisfy you throughout the day, so you’re less likely to reach for snacks in the evening. Be sure to include a fat, protein, and carbohydrate in each meal with a heavy emphasis on protein. I tell my clients, every meal should have 10-20g fat, 40-60g carbs, 30-40g protein! This will help your body feel satisfied and curb sugar cravings or late-night hunger pangs. It’s about nourishing your body, not just filling it up.
The truth about fake sugars
There was a time when I thought artificial sweeteners could help cut calories. But now? I recommend avoiding them altogether. Cutting out aspartame and sucralose is one of the few hard and fast rules I have for my clients. Why? Because these manufactured artificial sweeteners can wreak havoc on gut health, contribute to insulin resistance and even lead to weight gain.
Research shows that sucralose can negatively affect insulin levels, which is the opposite of what you want if you’re trying to drop a few pounds. Aspartame has also been linked to mood disorders in susceptible individuals, affecting overall brain health and increasing anxiety in a recent animal study on the effect of artificial sweeteners on brain health. If you chew gum, be careful – most contain aspartame!
Try this: Instead of reaching for artificial sweeteners, opt for real sugars like honey, maple syrup, or even natural sweeteners like stevia or monk fruit (for now, but research continues). Your body deserves the good stuff! I teach my clients how much is enough and how to combine these sugars with other foods to keep your blood sugar balanced and hormones happy. As long as you eat these sugars in moderation, the benefits far outweigh the downsides of eating fake products that alter your mood, gut health, and fat storage.
HIIT vs. Resistance Training
I used to think that high intensity interval training (HIIT) was the holy grail of fitness. I figured the more calories you could get in a workout the better. But recent studies have changed my perspective. It turns out that while HIIT can be effective in moderation, the most important factor in boosting your metabolism is building muscle.
Here’s the bottom line: excessive HIIT can increase cortisol levels, which can lead to belly fat, insulin resistance, and inflammation if overdone. I now prioritize resistance training in my own routine at least 3 days a week, focusing on strength training while incorporating 10-20 minutes of HIIT just twice a week.
Try this instead: If you’re taking classes that are draining you and not seeing the results you want, it might be time to switch gears. Consider adding more resistance training to your routine to help build muscle and support healthy cortisol levels.
Changing opinions about beauty and health
In the late 2000s, the standard of beauty was mostly about being extremely thin. This influenced my own mindset and the advice I shared. Back then, many of us focused on burning calories, eating less, and trying to fit a certain mold. It took me time to realize that true health and wellness comes from feeling strong and fit, not just fitting a social ideal.
As I have grown in my journey and as the world has evolved, I now emphasize goals such as aging gracefully and being strong for my children as I grow older. Focusing on building strength and energy each day, rather than trying to be smaller. It’s not about being the least version of yourself. it’s about being the healthiest and most vibrant version of yourself.
What resonates with you?
Staying up to date with the latest research (not trends) about what makes your body truly healthy is most important. And that focus is why I do what I do every day! Here are some considerations to keep in mind:
— Do you notice that when you eat more carbs during the day, you feel more satisfied and don’t crave sugar at night? This is exactly why eating enough helps you overcome those late night cravings. If you notice the opposite, consider increasing your calories and aiming for a more balanced plate.
— Have you realized that you may be doing too much HIIT and not enough resistance training, but still struggle with belly fat? Try swapping your HIIT days for weight training and see the difference it can make.
Give yourself permission to change the way you approach diet and exercise. Science is always evolving, and as I tell my clients — you have the right to evolve with it.
Going through it
As a mom, one of my top priorities is to foster a healthy relationship with food and nutrition for my children to see. I want them to grow up understanding the importance of nourishing their bodies without the burden of social pressures. That’s why I’m here to share this information with you.
If you want to dive deeper into these topics, I invite you to listen to my podcast, “Eligibility for influence”, where I dive deeper into each of these strategies with helpful research and related information. I’m here to help you navigate the ever-changing landscape of health and wellness to become the strongest, best version of you.
