Body recomp, weight loss, and nutrition get harder when hunger runs the show. What if the problem isn’t your macros, but how your meals are built? What if you could lose fat without battling cravings all day?

Registered dietitian Abbey Sharp, author of The Hunger Crushing Combo Method and host of Bite Back podcast, breaks down the satiety science behind protein, fiber, and healthy fats. We talk about why protein matters for muscle building and metabolism, why fiber is a game-changer for fullness and gut health, and how to include “naked carbs” without triggering food noise or binge cycles.

You’ll learn why tracking macros can be useful without becoming obsessive, how strength training protects muscle during fat loss, and what GLP-1 users need to know about nutrition, protein, and long-term results.

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Timestamps

0:00 – Five signals your body sends
2:49 – Hunger-crushing combo basics
8:56 – Protein hype and marketing traps
10:53 – Fiber, fullness, and gut health
17:02 – Restriction, cravings, and food noise
21:49 – Where naked carbs fit
24:46 – Tracking without obsession
35:36 – Rebuilding metabolism through muscle
40:08 – Eating well on GLP-1 meds
45:44 – Family food skills that stick

Episode resources

• Book: The Hunger Crushing Combo
• Podcast: Bite Back with Abbey Sharp
• Facebook: @AbbeysKitchen/
• Instagram: @abbeyskitchen/
• YouTube: @AbbeysKitchen

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