The vast majority of my coaching is simply clearing out the white noise for people. There are so many self-styled gurus, experts, online celebrities, who all give competing advice. It gets noisy. But no matter how different their sermon, there’s no escaping 5 principles:
1.) manage stress
2.) reduce glucose/insulin volatility
3.) move quite a bit
4.) contract skeletal muscle intensely
5.) stay consistent
All prepackaged “plans” fail to balance these. The guru selling their solution emphasizes 1-2 items which can produce short term change, hoodwinking the public, and ultimately yielding no long term consistency.
These principles must coexist in a balance. Too much suppression of glucose (“hard dieting”) increases stress. Too much movement isn’t sustainable. Excesses will harm other principles, even if it “feels” productive in the moment.
I don’t have an ideological agenda or camp. Whatever works works. However, categorically I can guarantee you that until you feel an overall improvement in stress management you will not be consistent. Until you get blood sugar consistently between 75 and 85, don’t expect improved health, and certainly don’t swear by your nutrition program. Until you move around regularly, don’t expect much. Until you contract skeletal muscle intensely, don’t be surprised at physical deterioration. Until you’ve had a solid maintenance program for 2-3 years, be careful claiming that something “works.”
And when feeling lost, just return to fundamentals. No shortcuts, tricks, 12 week programs. Just foundations.