Abbey Sharp shares evidence-based strategies for building sustainable habits, ditching restrictive diets, and nourishing Canadians through her Hunger Crushing Combo Method.
Many Canadians set ambitious health goals in January but struggle to stick with them. What nutrition habits do you believe are the most realistic and sustainable to focus on in the new year?
The reason why most people can’t stick to their new years diets is because we are biologically and psychologically wired to fight against restriction. So we need to shift our mindset from one of scarcity to one of abundance. That’s why I wrote the Hunger Crushing Combo Method. Instead of thinking about what we need to restrict or remove from our diet, we focus on ADDING Fiber, Protein & Healthy Fats. These are the hunger crushing compounds that help us reach our healthiest happiest weight by promoting satiety, stabilizing our blood sugars, and naturally edging out less nutritious high calorie foods, without dipping into the scarcity mentality that triggers a binge.
There’s so much conflicting nutrition advice online. What are the biggest myths you see during ‘resolution season,’ and how can people spot credible guidance?
A big one is that you need to feel hungry to be successfully losing weight. Hunger is an incredibly important biological signal that we need to work with, not against, in order to sustainably lose weight. And if you’re choosing foods that offer the most satiety bang for their caloric buck (that is, the Hunger Crushing Compounds), we can feel physically satiated and emotionally satisfied while still creating a calorie deficit to lose weight.
It’s getting harder to identify what is good vs bad advice but a few things to look out for include: what are the credentials of the person (are they a dietitian or doctor or just an influencer with lots of followers?), are they using all or nothing sensationalized language (credible information is almost always nuanced), and are they explicitly trying to sell you something based on their statements?
For people who feel overwhelmed by meal planning or healthy eating, what simple strategies can help them build structure without feeling restricted?
This is where the Hunger Crushing Combo Method really shines. Instead of micromanaging every calorie or nutrient, simply think of three meal components – fiber, protein and healthy fats. One at a meal or snack is good, two is great, three provides full benefits. You also don’t have to cut out what we call “naked carbs” (refined grains, white rice, white bread, white pasta, pastries etc.) By focusing on ADDING fiber, protein and healthy fats, we naturally edge out the naked carbs (and excess calories) at that meal – and because these foods are so satiating, it also tends to naturally and spontaneously reduce calorie intake later on in the day as well. So a breakfast example would be Greek yogurt (protein), raspberries (fiber) and seeds (healthy fats). A lunch or dinner could be salmon (protein and healthy fats), sautéed broccoli (fiber), wild rice (fiber) and sesame seeds (healthy fats).
How can Canadians create a healthier relationship with food, especially during the pressure-filled start of a new year?
Release the idea that January requires a complete overhaul and instead focus on small, sustainable habits that feel good to your body- not punitive. Practice attunement by checking in with hunger, fullness, and satisfaction rather than outsourcing decisions to rigid rules. And remember: food is more than fuel; it’s culture, comfort, and connection, and you’re allowed to enjoy it without guilt.
What are some nutrient-dense foods or “small but mighty” additions you recommend people incorporate into their daily meals to boost energy and overall well-being?
My favourite small and mighty meal additions are “super seeds” like chia, flax and hemp hearts. Each of these seeds are what I call triple threat Hunger Crushing Combos because they contain variable levels of fiber, protein, and healthy fats.
For those looking to improve their cooking skills or confidence in the kitchen in 2026, what are the most important habits or skills to prioritize first?
Start by mastering a few simple healthy techniques like roasting vegetables and meats. Practice building flavour with healthy flavour boosters like vinegars, spices, and herbs so you can cook intuitively rather than relying strictly on recipes. Most importantly, cook more often; confidence is built through repetition, not perfection.
Nutrition and movement go hand-in-hand. What are your top recommendations for how Canadians can fuel themselves before and after workouts to support energy, recovery, and long-term fitness goals?
Before a workout, focus on easily digestible carbs with a bit of protein to keep energy steady without weighing you down. After exercise, prioritize protein for muscle repair and pair it with carbs to replenish your energy stores. And of course, don’t underestimate hydration; it’s one of the most overlooked performance tools!
Do you have any upcoming initiatives or anything going on in the New Year you would like to share?
My new book the Hunger Crushing Combo Method will be hitting stores January 13th which builds on my signature trademarked framework that has already helped thousands of people meet their goals without restriction.
My podcast, Bite Back with Abbey Sharp will be growing and expanding with loads of really insightful guests and evidence based education. And we’re also rolling out exciting additions to my supplement line, Neue Theory, to better support everyday nourishment. Stay tuned – 2026 is going to be packed with tools that help Canadians eat well without toxic diet culture!
To learn more, visit www.abbeyskitchen.com.
