Last month I traveled to Denver to attend a health & wellness summit with the American Academy of Sports Medicine. Not only was it refreshing to get away for a few days but there’s nothing I love more than listening to the “experts” chat about hot topics related to fitness and nutrition. Here are a couple of the sessions I attended and my big takeaways:
👉🏻 Trending Diets: Hype or Helpful? There are tons of diets/eating plans out there but they specifically addressed Intermittent Fasting, Keto and Plant-Based eating. Here’s the deets:
- Intermittent Fasting (IF) may help with fat loss but it isn’t magical. If you want to try it, the time-restricted format of fasting, like getting all of your calories during a 12-hour period and then fasting for 12 hours, is the best/least risky to try (this is also something we touched on in the most recent session of my signature program, SHINE).
- Keto (high fat/low carb) might work short-term but it’s hard to sustain and can put you at risk for digestive issues, nutrient deficiency and chronic disease.
- Plant-based diets are strongly backed by research, but nutrient balance (aka carbs, protein, fats) still matters.
👉🏻 There’s No “Best” Workout. When it comes to exercise and weight loss, the latest research is this:
- HIIT training isn’t better—if you don’t like it, skip it
- Walking counts, especially when you incorporate intervals of increasing your pace and slowing down
- No single type of exercise is best—a blend of cardio, resistance, mind-body, and balance work is ideal
- What matters most? Doing what you enjoy, consistently!!!!
- And the line from the presentation that I’m still thinking about? Exercise – in any format – is the only medicine that has ZERO side effects 🤯
👉🏻 GLP-1 Meds & The New Nutrition Reality. GLP-1 medications (like Ozempic) aren’t going anywhere. Instead of resisting, we were encouraged to get informed and learn how to support clients who are on them.
- It was also a reminder that all of us, including myself, can’t rely on one-size-fits-all nutrition and/or exercise plans, like recommending one amount of protein or sticking to strength training only. We each have unique needs, preferences, and now, often, medical interventions and my coaching has to reflect that and I’m working on it).
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