Why Extreme Diets Don’t Work — and What Actually Moves the Needle for Your Health
At BMF Training, we see this pattern over and over:
People are training hard, They’re disciplined, They’re doing “all the right things.”
And yet they feel:
Exhausted
Inflamed
Stuck with fat loss
Burned out
Or like their body just isn’t responding anymore
Most of the time, the issue isn’t motivation or effort.
It’s the diet approach!!
The Problem With Strict Diets & Fad Protocols
Diets that completely eliminate food groups or push extreme restrictions might look good on
Instagram — but they often come with a cost.
Over time, overly strict diets can lead to:
Hormone imbalances (especially in women)
Thyroid down-regulation
Chronic under-eating
RED-O
Missed periods, low libido, poor recovery
Increased stress hormones and inflammation
Your body is incredibly smart and when it senses a lack of fuel or constant stress, it adapts —
and not in the way you want!
Fat loss slows, Energy drops, Performance tanks.
And people end up thinking they are the problem — when really, the plan was ❤
When a Specific Diet Is Appropriate
Now, this is important!!
We’re not anti-structure and we’re not anti-specific diets at all!
There are situations where targeted nutrition approaches are incredibly helpful-
Examples:
Autoimmune conditions (like RA)
Insulin resistance or metabolic dysfunction
Digestive disorders
Temporary elimination phases to identify triggers
The difference-
👉 These approaches should be intentional, time-bound, and personalized
👉 Not followed forever
👉 And ideally guided by bloodwork and a knowledgeable coach
This is where working with a health coach matters. (hi that’s me, Allie 😉) We can look at labs, symptoms, training load, lifestyle stress, and then choose the least restrictive option that still gets results — while protecting hormones, thyroid, and long-term health.
The Basics That Actually Change Everything
Here’s the part most people overlook because it doesn’t sound exciting — but this is where we
see the biggest transformations!
1. Eat Enough (Especially Protein)
Most people are under-eating without realizing it.
Consistently hitting AT LEAST 100 grams of protein per day:
Supports muscle
Improves blood sugar control
Protects metabolism
Helps hormones feel safe again
Improves recovery and body composition
This alone can move the needle more than any “cutting” phase ever will!
2. Drink Enough Water
Hydration affects:
Energy
Digestion
Performance
Hunger signals
Hormone signaling
If you’re under-hydrated, your body is under stress!!
3. Sleep Is Non-Negotiable
No supplement can replace sleep (although some do help. If you struggle with sleep and do all
the basics first like cutting off caffeine 12 hours before bedtime, etc, reach out to me and we can
chat!)
Poor sleep increases:
Cortisol
Insulin resistance
Cravings
Inflammation
Good sleep improves:
Fat loss
Muscle recovery
Hormone balance
Mood and consistency
4. Daily Movement (Not Just Hard Workouts)
We love training hard — but daily movement matters.
Walking, mobility, light aerobic work also count!
Improves insulin sensitivity
Lowers stress hormones
Supports digestion and recovery
Helps your nervous system feel regulated
A Simpler, Healthier Way Forward
Your body thrives on:
Consistency
Enough fuel
Balanced nutrition
Low chronic stress
Support, not punishment
At BMF Training, our goal isn’t just to help you look better for a few weeks — it’s to help you
train hard and recover well, feel strong without burning out, build a metabolism that works with
you (not against you), and create habits you can actually sustain for years.
Just smart training, solid nutrition, and support that meets you where you are!
Everyone deserves to be an athlete 💚