With so much information (and misinformation) floating around online, it’s easy to get caught up in the latest fitness and nutrition trends. But not all trends are created equal—and some can actually do more harm than good. In this post, we’re breaking down 5 popular trends you’re better off skipping—and what to do instead.

“A crust eaten in peace is better than a banquet partaken in anxiety.” –Aesop

Extreme Calorie Deficit Or Starvation Diets

When it comes to severely restricted calories that may promise rapid weight loss, these diets often lead to muscle loss, nutrition deficiencies and “rebound” weight gain, which refers to the weight that someone gains back PLUS the weight they lost when they started.

In fact, did you know that most people, who try to lose weight, experience “rebound” weight gain. Why? Because none of these starvation diets are setting anyone up for LONG-TERM success.

Even if you think, “Oh, its fine. I just need a ‘kickstart’ and then I’ll make some serious lifestyle changes!” Its probably not fine. I don’t know a lot of people who made lifestyle changes after an extremely low calorie diet.

The better alternative: Focus on sustainable calories deficits along with adequate protein, carbs and fats through balanced meals to support fat loss and muscle retention. Something that you need to remember is, most people don’t like how they look when they just over restriction themselves… or enjoy their life!

Gut Health Scams and Overprices Supplements

Many products claim to improve gut health without solid scientific backing. The gut microbiome is complex and taking random probiotics may not yield the benefits you’re seeking. In some cases, could be harmful.
 

If the product seems too good to be true… trust your gut 😉 on that, it probably is.

I’m not a fan of the super green powders or probiotic pills out there and don’t even get me started on the gut “healing” products that MLM’s sell. Most of the time, you’re just investing into expensive toilet water. Don’t fall for the newest trend from these gut gurus.

The better alternative: Focus on having a diet rich in fiber, fermented foods, and a variety of whole food. And if you really think you need better gut health, please seek a professional.

Biohacking Fads or Fasting

Why should you avoid trends like fasting or taking a crap ton of supplements? Because there isn’t a lot of scientific evidence that you can biohack your body into becoming healthier without addressing some habits first.

Trying to fast for long periods of time to lose weight or take a ton of supplements that you’re not too sure what’s in it, could lead to negative side effects, which is counterproductive to the goal most people have for wanting to do these things (side effects include extreme dehydration and kidney failure.)

The better alternative: Focus on overall nutrition week by week rather than just skipping breakfast every day and calling it “fasting”. And if you want to take some supplements to help with your weight loss goal, which are never necessary, but I always suggest having a high quality protein powder supplement and creatine monohydrate.

All-In-One Foods or Drinks

While an all-in-one shake or dehydrated astronaut diet foods are very convenient, they’re often over-promised on the benefits and heavily processed while lacking most of the nutrients needed for a healthy diet. I’m looking at you, Optavia and Ka’chava. Remember, 250 calories per serving is not a meal for any grown adult even if they’re trying to lose weight.

A better alternative: Use those convent foods sparingly and try to focus on highly quality whole foods to meet your nutrition needs.

Oh Geez, The “Workout Everyday” Fitness Plans.

Even as a fitness addict myself, I do not and would never suggest someone to workout everyday. I’m talking to you, 75 hard. Of course, take out the professional athletes, ultra marathoners, etc. I’m referring to most average people here. And I include myself too.

I do not think it’s healthy to workout every single day. This is why you’ll never see me post anything that encourages you to “get your daily movement in” because its not realistic.

These are just my thoughts but why should you really avoid working out every single day? Science says, this could increase your risk of injury through something called overtraining. Overtraining leads to fatigue, joint pain, overuse of joints which can cause stress fractures.

Overtraining can also REDUCE RESULTS through a decrease in exercise performance, negative impact on your mental health, and even reduce your immune system.

A better alternative: Structure your week realistically. I think a lot of people don’t consider periodization with their workouts. Oh and, always listen to your body.

What is workout periodization? Basically, training cycles. I would suggest making a plan that includes at least two strength workouts a week and any form of cardio you enjoy for a certain set amount of weeks.

Personally, knowing that the training cycle is complete in about a certain amount of weeks gives me extra motivation until I’ve reached the end of the training block and I can take a deload week.

What is a deload week? Well, that’s a different newsletter for a different day.

Conclusion:
My hope for you is to approach your health and fitness goals with a sustainable, science-based mindset. Trends may come and go, but lasting success comes from building habits that prioritize your well-being over quick fixes. Remember, balance is key! I’m so excited to continue supporting you on this journey, and I can’t wait to share more about my coaching business soon. Here’s to a healthier, happier, and more intentional 2025! 💪🎉