0= no one should do it, 10= everyone should do it
What should I rate next?
Waist trainers-just no
Fish oil- awesome, but if you eat fish weekly can probably skip
Fasted cardio- you’re allowed to eat before cardio
Protein at every meal- balanced meals of all macros + fiber is integral for blood sugar balance
IF- I didn’t say it can’t help you lose weight, in research where calories are equivalent it just doesn’t make you lose any more weight then eating where you want and it may increase stress for some individuals
Resistance training- literally everyone should be doing it for maximal quality of life, mobility and strength, and reduction of chronic illness risk
Vitamin D- most people are deficient, but always test don’t guess. Ask your provider to draw your level with your annuals
Hormone balancing supplements- when taken blindly without knowing actual hormone status, they can create more risk than benefit. If you think you have a hormone issue, test with a provider and then treat from there
Creatine- most widely studied supplement in existence, with more and more benefits coming out every year
CGMs- accuracy not entirely there, and likely not needed or helpful in those without diabetes
10k steps- epic, but even 7-8k has incredible health benefits
Hyrox- awesome, but not every single person needs to do this
Vibration plates-rating specific to fat loss, bone density and muscle strength benefits
Detox cleanses- a way to make money off of you when you were already born with multiple organs that do this 24/7
Having tried various fitness trends personally, I can confirm that not all popular methods deliver on their promises. For instance, waist trainers might look appealing but often cause more harm than good due to discomfort and potential breathing restriction. On the other hand, incorporating fish oil into your diet can support heart and brain health, but if you regularly eat fish, supplements might be unnecessary. From my experience, fasted cardio isn't a must; eating a light meal before exercise often improves performance and energy levels. The key is balanced nutrition—ensuring protein, fiber, and healthy macros at every meal helps stabilize blood sugar and supports sustained energy. Intermittent fasting (IF) has worked differently for many people I've known. While it may assist with weight loss, it’s not superior to calorie control when calories are equal, and it can cause stress for some. Resistance training stands out as essential. I’ve personally seen improvements in mobility, strength, and overall wellness since adopting a consistent routine. It's a cornerstone for preventing chronic diseases and maintaining quality of life. Testing your vitamin D levels is crucial because deficiency is widespread, yet supplementation should be based on results rather than guesswork. Similarly, hormone-balancing supplements should only be used after consulting healthcare professionals to avoid adverse effects. Creatine is another supplement I found beneficial—not only for muscle strength but also for cognitive function. It's well-researched and safe for most people. As for technology, continuous glucose monitors (CGMs) are more accurate for diabetics but less valuable for those without blood sugar issues. Walking 7,000–8,000 steps daily still provides excellent health benefits, even if hitting 10k steps isn't always feasible. Trends like Hyrox competitions and vibration plates can be excellent for specific fitness goals but aren’t necessary for everyone. Detox cleanses, though popular, generally exploit misconceptions since the body naturally detoxifies through organs like the liver and kidneys. In summary, focus on sustainable, evidence-based practices like resistance training, balanced nutrition, and appropriate supplementation tested through professional guidance rather than chasing every trendy fitness fad.