HEALTH ADVICE I NO LONGER GIVE – Sarah Fit

As a health coach and long time fitness youtuber and influencer at Sarah Fit, I’ve spent years navigating the ups and downs of wellness trends. Over time, I’ve come to realize that some of the advice I used to offer—and even followed myself—has changed. It’s important to me to be transparent about these shifts 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 podcast “Fitness to Influence”.  In the episode, you’ll hear some of the advice I used to give in the early 2000’s on my YouTube channel and why I’ve changed my mind and now encourage clients to do the same.  Here’s a summary of what you can take away and a few shifts you can take to stay up to date.  

Rethinking Binge Eating

In one of my very first YouTube videos, I approached binge eating and suggested a long list of simple distractions to avoid late night eating. You know, the usual advice: paint your nails, take a long bath, eat popcorn, or find something else to occupy your time. The truth is, I thought these tips would help keep myself and others from overeating. However, this approach was flawed, particularly for those of us who may not have been eating enough in the first place. Which to be honest for those of us dieting in the early 2000’s living on a 1200 calorie diet, we were not eating enough.  No wonder we were hungry at night! 

Research has shown that if you’re eating after dinner, your body is likely signaling something important. It’s not just about willpower; it’s about nourishment. Many of us don’t consume enough calories throughout the day, which can lead to evening cravings and overeating. In fact, the Minnesota Starvation Experiment revealed the psychological effects of under-eating. Participants experienced intense cravings and a fixation on food, highlighting just how crucial it is to eat enough throughout the day.

While there are some cases where there is a true issue with binge eating — and in those cases a client should definitely seek help from a therapist to change this pattern — most of the time we are over eating in the evening simply because we are hungry! It has been proven over and over again in the last few years how important eating enough food is for 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 a carb in each meal with a big emphasis on protein. I tell my clients, every meal should have 10-20g of fat, 40-60g of carbohydrates, 30-40g of protein! This will help your body feel satisfied and curb those sugar cravings or late night hunger raids.  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 entirely. 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 suggests that sucralose can negatively impact insulin levels, which is the opposite of what you want if you’re trying to shed some pounds. Aspartame has also been linked to mood disorders in sensitive individuals, affecting overall brain health and increasing anxiety in a recent animal study regarding the impact of artificial sweeteners on brain health. If you’re chewing gum, be wary—most contain aspartame!  

Try this instead: Rather than 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 is ongoing). Your body deserves the good stuff!  I teach my Clients how much is enough and how to pair these sugars with other foods to keep your blood sugar balanced and hormones happy.  As long as you are eating these sugars in moderation, the pros far outweigh the cons of eating the fake stuff that alters your mood, gut health, and fat burning storage.  

HIIT vs. Resistance Training

I used to believe that high-intensity interval training (HIIT) was the holy grail of fitness. I thought the more calories you could torch in a workout, the better. But recent studies have changed my perspective. It turns out that while HIIT can be effective if done in moderation, the most important factor in boosting your metabolism is building muscle.

Here’s the kicker: excessive HIIT can raise 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-building exercises while incorporating 10-20 minutes of HIIT just twice a week. 

Try this instead: If you’re attending classes that leave you exhausted and you’re 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 Perspectives on Beauty and Health

In the late 2000s, the standard of beauty was predominantly about being super 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 into a certain mold. It took time for me to realize that true health and wellness come from feeling strong and fit, not just fitting a societal ideal.

As I’ve grown in my journey and as the world has evolved too, I now emphasize goals like aging gracefully and being strong for my kids as I grow older. Focusing on building strength and energy every day, instead of trying to be smaller.  It’s not about being the smallest version of yourself; it’s about being the healthiest and most vibrant version.

What Resonates with You?

Staying up to date with the latest research (not trends) about what makes your body truly healthy is what is most important.  And this focus is why I do what I do every day!  Here are some thoughts to consider:

— Are you noticing that when you eat more carbs during the day, you feel more satisfied and don’t crave sugar at night?  That reason is exactly why eating enough helps you overcome those late night cravings.  If you are noticing the opposite, consider upping your calories and aiming for more of a balanced plate.  

— Have you realized that you might be doing too much HIIT and not enough resistance training, yet you’re still struggling with belly fat?  Try swapping your HIIT days for weight training and see the difference it can make.  

Give yourself permission to shift how you approach nutrition and exercise. The science is always evolving, and just like I tell my Clients — you have the right to evolve with it.

Passing It On

As a mom, one of my top priorities is fostering a healthy relationship with food and nutrition for my kids to see. I want them to grow up understanding the importance of nourishing their bodies without the weight of societal pressures. That’s why I’m here sharing these insights with you, too.

If you want to dive deeper into these topics, I invite you to listen to my podcast, “Fitness to Influence,” where I dive deeper into each of these strategies with helpful research and relatable insight.  I’m here to help you navigate the ever-changing landscape of health and wellness to become the strongest, best version of you.