Pip - The Movement Room

You don’t need carbs:

It’s our body’s main source of fuel. Our brains primarily use carbs to function. We need fiber which is present in carbs for our digestion and heart health. Complex carbs keep you feeling satisfied and full for longer. There are carbs in fruit and veg and we generally need MORE of those in our diets. Eat the damn carbs.

You should be on 1,300 calories:

You would have to be very inactive and very short for this to be a safe and sustainable daily calorie target. This type of deficit for most women may provide results. Initially. But is unlikely to be sustainable. If you can’t keep it going in the long term, it is not effective. Under fueling your body can lead to hormonal imbalances, brain fog, low mood, irritability, fatigue, poorer performance during workouts, limit muscle growth, and negatively impact bone density. All things most people are trying to manage and improve.

Women over 30 shouldn’t be running due to the increase in cortisol (stress hormone):

Cortisol spikes with exercise. It’s supposed to. It’s normal. End of. If you like running, run!

Fasting is the ONLY way to lose body fat:

Fasting works because of an overall calorie deficit AND it’s a personal preference. If it works for you, great. If you hate it, take a different approach because otherwise you just won’t sustain it. Most research done about fasting has been done on animals, not humans, so the evidence base around the magical benefits is questionable. Do it if you like it. Don’t if you don’t.

Fasted workouts are best for fat burn:

Again, you only need to do this if you PREFER to or it fits better with when you workout. There is no need to. There is a limited benefit to doing so. It’s more important to prioritise movement in general, good nutrition, and workouts for health!

You need to train around your cycle:

If it feels best for you then go for it. And with certain health conditions (endometriosis, PCOS, adenomyosis, etc.) you are more likely to need to. But it isn’t a MUST for most. Do what works for you.