The health and fitness world can feel like a whirlwind of contradictions. One expert swears by intermittent fasting, while another tells you to eat every three hours to "rev up" your metabolism. Some say cutting carbs is the key to weight loss, while others praise the benefits of fiber and whole grains. You hear that tracking macros is essential, but some nutrition professionals tout intuitive eating as the healthiest approach.
So, how do you know what's correct?
The answer is context. What works for one person may not work for another. What works for me as a coach doesn't necessarily apply to all my clients. The key to long-term success is finding an approach that fits your body, lifestyle, preferences, and goals.
Why Fitness Advice Seems Conflicting
Health and fitness research evolves, and new studies frequently challenge old beliefs. But the bigger issue is misapplication—advice that works in one context gets generalized to everyone.
For example:
Intermittent fasting can help some people control calories, but for others, it leads to overeating later in the day.
Tracking macros can be educational and helpful for portion control, but it can also lead to obsessive behavior for some people.
Carbs are neither "good" nor "bad." Some people feel better with lower-carb diets, while others with performance and fitness goals need carbs to fuel workouts.
Instead of looking for a one-size-fits-all answer, it's better to experiment and adjust based on how your body responds. As a coach, it's not my job to dictate what you should or shouldn't do; it’s to support you as you explore different approaches.
One client initially tried intermittent fasting because she heard it was great for fat loss. But after a few weeks, she realized she was fine all morning—until she wasn't. Her runs were sluggish, and by mid-afternoon, she was ravenous, making it harder to stick to her overall nutrition plan. We adjusted by adding a protein-rich breakfast, and suddenly, she had steady energy throughout the day without overcompensating later.
On the other hand, another client thrived with intermittent fasting. She didn’t have any trouble getting her daily protein in, it helped her simplify her meals and avoid the mindless snacking she used to struggle with. The key difference? It fit her lifestyle.
Both approaches were "right" for someone—but not for everyone.
The Importance of Self-Experimentation
Think of your fitness and nutrition journey as an experiment. Test what works for you instead of blindly following a diet or workout plan.
If you cut carbs but feel sluggish and struggle with workouts, try adding more.
If skipping breakfast helps you stay within your calorie goals but causes you to binge later, adjust your approach.
If tracking calories helps with portion control but makes you anxious about eating "perfectly," try focusing on general meal structure instead.
The key is trial and error. There are many ways to reach your goals, but the best one is the one that is sustainable for you.
What Actually Works? The Fundamentals of Health & Fitness
While no single "best" approach exists, some principles apply to almost everyone.
1. Avoid Crash Diets
Avoid rash diets, heavy restrictions, and all-or-nothing thinking. Even if you lose weight quickly, if you gain it back, it doesn't actually work. A sustainable approach will always beat extreme restrictions or chasing perfection.
2. Prioritize Nutrient-Dense Foods
No matter your diet style, whole, nutrient-dense foods should be the foundation. Prioritize lean proteins, healthy fats, fiber-rich carbs, and plenty of vegetables over highly processed foods.
3. Strength Train Regularly
Lifting weights isn't just about how you look—it's about keeping your body strong and functional for life. Strength training improves bone density, metabolism, and overall longevity.
Clients often come to me after a lifetime of believing they need to do hours of cardio to lose weight. Fast-forward a few months, and not only do they start lifting heavier than ever imagined, but they also notice body composition changes, lose fat, build muscle, and, most importantly, feel stronger and more confident. The best part? Spending less time working out but getting better results.
4. Do Some Cardio
Cardio doesn't have to mean running for hours on a treadmill. Find an activity you enjoy, whether walking, cycling, swimming, dancing, or hiking.
Cardio advice can be all over the place. Running coaches tell you to run more to improve, while strength coaches warn that cardio will eat away your muscle. So which is correct? Context matters.
Cardio is great for your heart and overall health—everyone benefits from some form of it. But how much is too much? That depends on your goals.
Training for a marathon? You need more.
Training for a powerlifting competition? You still need some, but much less.
Moderate cardio won’t make your muscle disappear any more than moderate weight training will make you bulky. Not sure what’s right for you? Experiment. Pay attention to how you feel, how you recover, and how it affects your results. And if you want guidance, a coach can help.
5. Get Enough Sleep
Lack of sleep can derail even the best fitness plan. Prioritize 7-9 hours of quality sleep to support recovery, metabolism, and overall well-being.
Once you have these foundational habits, you can fine-tune details like meal timing, macro ratios, and workout structure.
How to Track What Works for You
Track your responses to different strategies instead of getting lost in conflicting advice.
Keep a journal. Track how you feel after different eating patterns and workouts. Do certain foods leave you bloated? Does skipping meals make you feel sluggish? Feeling unfocused? Sometimes it can be tracked back to the foods you eat, but you never know unless you track.
Pay attention to energy levels. Your nutrition, training, or recovery may need adjusting if you're constantly tired.
Monitor performance. If your workouts are improving, you're on the right track. If your strength is declining, something might be off.
I sometimes hear statements like, “I eat 1,500 calories a day and run five miles a day, and it works for me!” or “I eat as few carbs as possible and run marathons.” “I don’t need a rest day, I feel fine.” Or even, “I sleep five hours a night and feel great.”
But pay attention—just because something seems to be working now doesn’t mean it’s sustainable. The consequences of inadequate nutrition, poor recovery, or extreme exercise aren’t always immediately visible. It works… until it doesn’t. It works until you get injured, sick, or burnt out. That’s why it’s important to pay attention to the early warning signs instead of convincing yourself a plan is working when, in reality, it’s setting you up for long-term setbacks.
The Role of a Coach in Navigating Fitness Confusion
One of the benefits of working with a coach is personalized guidance. A coach doesn't just hand you a plan—they help you figure out what works best for you in a supportive, structured way.
Instead of relying on generalized fitness advice, a coach helps you:
Set realistic, sustainable goals
Test different strategies based on your lifestyle
Adjust based on your progress and challenges
Avoid extreme or unsustainable approaches
A good coach doesn't prescribe a one-size-fits-all plan—they help you build a system that works for you long-term.
Your Fitness Journey is Unique
Conflicting fitness advice isn't a sign that no one knows what they're talking about—it's a sign that different things work for different people.
If a strategy works for you and helps you feel good, keep doing it.
Adjust if something feels restrictive, unsustainable, or negatively affects your energy.
If you're feeling lost, working with a coach can help you create a plan that works for your lifestyle.
Success isn't about following a rigid set of rules—it's about finding what you can stick with for life.
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Questions? I’d love to help.
I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
Fitness advice is everywhere—do less cardio, lift heavier, eat clean, count macros, fast, don’t fast. It’s no wonder people feel stuck before they even start. In this blog post we explore that there’s no single “right” way, only the way that works for you. The key is cutting through the noise, focusing on fundamentals, and filtering advice through the lens of your goals, lifestyle, and what you can actually stick with.