Trends: What’s Hype vs. What Helps
Should you really be doing these midlife health trends?
Weighted vests.
HIIT workouts.Intermittent fasting.
Vibration plates.A shelf full of supplements—creatine, collagen, magnesium…
When you're dealing with real midlife changes like bone loss, osteoporosis, stubborn belly fat, and shrinking muscle, it’s tempting to try every trendy fix that promises results.
How do you wade through the noise, avoid the gimmicks and trends, and still take care of your body?
Let’s go back to the basics!
Why This Matters
Most fads claim huge health benefits. The reality is that they may only provide a 1% edge. Instead, focus on the tried and true habits that accomplish 99% of the results you’re after.
FITNESS SIMPLIFIED
When osteoporosis, sarcopenia, arthritis, and a slowing metabolism top your midlife “frustration list,” it’s easy to feel tempted by flashy fitness trends.
But which ones actually deliver?
Fitness Tip to Navigate Midlife Health Trends
Stick to the Basics (done consistently)
Let’s break a few down:
Trend: Weighted vests
Reality: Research is very unclear, with the only positive benefits shown when women wore a weighted vest for 5 straight years of doing a jumping program.
Trend: Vibration plates
Reality: Research shows no significant difference in bone mineral density between those who simply exercise and those who exercise with a whole body vibration plates.
Trend: High Intensity Interval Training
Reality: Research shows this DOES have some positive benefits for pre- and post-menopausal women for cardiovascular disease risk factors. However it is NOT recommended if you’re just getting started training.
So… what does work?
The basics.The stuff that isn’t flashy but, when done consistently, actually helps you be strong, healthy, and feeling great for a long time.
You don’t need gimmicks.
To support bone health in particular after 40, here’s what to focus on:
How to Improve Bone Density & Prevent Osteoporosis After 40 (Without the Gimmicks!)
- Stay active every day (walking counts!)
- Strength train 2–3x a week (your muscles pulling on bones is what makes them denser)
- Add impact if your body can tolerate it—but even without jumping, strength work is enough.
Extra tip: Combine jumping work with your resistance training workout for a well-rounded routine. Perform it near the beginning of the workout session when you’re the most fresh and focused to avoid technique mishaps.
Did You Know...
- HIIT (High Intensity Interval Training) builds a stronger heart by pushing your heart rate into its highest zones (zones 3–5) for 20-60 seconds, followed by a rest period. It's one trend with solid science behind it.
- While walking with a weighted vest might not help out your bones as much as you’ve been told, it can still increase your cardiac output a bit more than a normal walk. Plus it can help improve your balance.
- Vibration plates can help with balance, but you don’t need pricey equipment to train it—this free Balance Masterclass is a great place to start.
NUTRITION SIMPLIFIED
Keto. Intermittent fasting. Carb cycling. Supplements galore.
The nutrition world might be even trendier than the fitness world.
It seems like every week there’s a new “diet” or supplement promising big results for women.
Nutrition Tip to Navigate Midlife Health Trends
Master the Basics FIRST
Eating is a skill.And most of these advanced strategies only work if you’ve already built a strong foundation.
If the basics aren’t second nature yet, those trendier methods will likely leave you overwhelmed, frustrated, and back at square one.
You don’t need to jump on every nutrition bandwagon.99% of the time, these basic habits deliver the results you’re chasing:
- Eat at regular intervals throughout the day
- Eat slowly to 80% fullness
- Prioritize lean protein and fresh produce at every meal
- Include healthy fats like nuts, seeds, and olives
- Choose whole food sources of grains and complex carbs if it agrees with you
- Limit sugar, processed carbs, and sweetened drinks
- Before you try fasting windows or macros, build consistency with the basics.Grab this easy basic recipe to try with a big side salad!
Honey Lime BBQ Chicken
More ideas to master the basics:
- Whole grain toast with peanut butter and bananas
- Mixed greens salad with tuna and vinaigrette dressing
- Carrots, cucumbers & cherry tomatoes with Greek yogurt dip
MINDSET SIMPLIFIED
New trends pop up every week.
Each one promising to be the breakthrough your midlife body needs.
But more often than not, they just lead to overwhelm, confusion, and a distraction from what actually works.
Think of a racehorse.
They wear blinders so they don’t get distracted by what’s happening around them—they stay focused on the track ahead.
You need the same mindset for your health and fitness too.Stay focused on your journey.
Keep showing up for the basics.
And trust that consistent, steady progress beats trend-chasing every time.
Mindset Tip to Navigate Midlife Health Trends
Keep your blinders on
THE TAKEAWAY
Most midlife health trends offer only marginal benefits, while the real results come from simple, proven habits done consistently. Skip the gimmicks and stick to what actually works for a strong, healthy body that lasts.
- Stick to the basics of fitness (done consistently)
- Master the basic eating skills first
- Keep your blinders on
ADDITIONAL RESOURCES
Self Care Simplified podcast
Reverse Muscle Plus Bone Loss (Women Over 40) With Guest Megan Dahlman
Ep 399. Vibration Plates - Just a Trend or Can They Really improve your health?
Ep 367. Carb Cycling, Macro Counting, Intermittent Fasting - is it for YOU?
SPECIAL RESOURCE
Need a good place to start strength training? This is a quick full-body workout that you can easily do anywhere, and it only uses your body weight. Join me and follow along as we do a quick warm-up, then a simple workout, and then end with a refreshing cool down.
15 Min Full Body Workout For Beginners
Until next week... Be strong
