For most of my adult life I followed the common advice we hear over and over. Cut calories, do more cardio, fast every day, and avoid carbs. But over time, I realized many of these so-called “truths” weren’t helping me feel or perform my best. Through research, personal experience, and expert insights I’ve completely changed my perspective on some of the biggest health beliefs I once held. If you’ve ever questioned whether daily fasting is right for you, if strength training is really necessary, or if carbs are the enemy this post is for you. In this post I will be sharing eight health and wellness beliefs I got wrong and what I know now.
Do you ever admit to yourself that you got it wrong and change your mind? I definitely do. If we’re not shifting our views over time, we might be missing out on powerful new perspectives. Growth comes from staying open to different ideas and ways of thinking. New research, personal experiences, and evolving as individuals all shape the way we see the world.
Changing your mind isn’t a weakness. It’s a sign of learning and progress. We should always stay curious when encountering new ideas, especially those that challenge our perspective. Instead of criticizing others for their views, we should ask why they believe what they do. One of the biggest lessons I’ve learned through coaching is that our beliefs are shaped by our unique life experiences. Unfortunately today, people are quick to judge, criticize, or dismiss differing opinions. What if instead we chose to be open and curious? We might just learn something that shifts our perspective for the better.
Give yourself permission to let go of outdated beliefs. Letting go of outdated beliefs means being open to learning and adapting rather than holding onto something just because it feels familar. We are all very comfortable challenging other people’s views but the views we should be challenging are our own. I love when I come across something such as a conversation, a podcast, or an article and it completely shakes up my perspective or challenges a strongly held belief. I look at it as an opportunity to research and think deeper. So starting today consider embracing new ideas and questioning what you think you know. Look at it as the opportunity to never stop learning. What I believed five or ten years ago isn’t what I believe now. And I’m so glad for that!
Ok! Let’s get into the eight things I’ve changed my mind about. Through learning and lived experience, my perspective has evolved. I’m excited to share what I’ve learned and maybe one of these will shift your perspective too!
1. Sleep Is More Important Than I Thought
I used to think sleep was just something we needed to “get through the day.” But wow, was I wrong. Sleep is a game changer for both physical and mental health. When we get enough good quality (quality being the key) rest, our bodies regenerate, our minds are sharper, and our blood sugar stays balanced. Sleep impacts everything from muscle recovery to food cravings. Never skimp on sleep. It is a pillar of wellness. If you need help working on getting quality sleep I highly recommend Shawn Stevenson’s book Sleep Smarter.
2. Strength Training Changes Everything
I used to think cardio was the key to staying fit so that’s where I spent most of my time. A few years ago, if someone had told me I’d swap my daily 60 minute Peloton rides for mostly strength training, I wouldn’t have believed them. But over time, I’ve realized just how powerful strength training is. Especially for women over 40. It builds muscle, which increases the number of calories your body burns at rest, supports insulin sensitivity by helping muscles absorb glucose more efficiently, and plays a key role in maintaining a healthy metabolism. Strength training also improves bone density, balances hormones, and provides a more efficient way to train. Instead of logging hours of cardio, I now focus on a 4-5 strength training workouts each week and I have never felt stronger or more energized. If you want to learn more about the importance of muscle Gabrielle Lions is a great resource.
3. Walking Is Underrated
I used to think a workout only counted if I was exhausted at the end and dripping in sweat. Turns out, walking is one of the best forms of exercise. And, it’s low-impact, boosts cardiovascular health, reduces stress, and burns fat without wearing down your body. Mark Sisson has been a great resource in helping me understand the importance of walking. A former distance runner, triathlete, and Ironman competitor, he eventually moved away from extreme endurance training and embraced a more primal, sustainable approach to fitness. His newest book Born To Walk is a great resource on gaining an understanding of the benefits of walking. My goal is a 60 min walk each day. One of my favorite ways to get in my walking is working on the treadmill. Not only do I get in a great walk in what feels like no time at all but I also get some work done at the same time! Multitasking at its best!
4. A Smarter Approach to Fasting
I once believed long daily fasting was the way to go. But, over time I realized that too much fasting (especially for women over 40) can do more harm than good. Constant fasting can increase stress on the body (elevate cortisol), disrupt hormones, and lead to energy crashes and blood sugar dysregulation. Now, I take a more strategic approach. Instead of long daily fasts I incorporate longer fasts seasonally and mix things up throughout the week. Mostly I listen to my body. Instead of always skipping breakfast if my stomach is growling and I am truly hungry I eat. It’s about balance and knowing when fasting is beneficial and when it’s time to nourish and refuel. Dr. Mindy Pelz is a leading expert on fasting for women and has been a great resource in helping me understand how to fast in a way that supports overall health rather than depleting it. Her work emphasizes the importance of adjusting fasting strategies based on hormonal cycles and individual needs. She is a great person to check out if you was to learn more about fasting as a women.
5. Carbs Are Not the Enemy
In recent years, I saw carbs as the enemy. I avoided fruit and higher carb whole foods thinking they would work against me. I still believe in eating lower carb because it makes me feel my best. But now, I aim for around 100 grams a day instead of under 50. I no longer avoid perfectly healthy foods just because they contain natural carbs. Not all carbs are created equal. While processed, refined carbs (refined grains, soda, candy etc.) can lead to blood sugar spikes and energy crashes. On the other hand complex carbs (starchy vegetables, legumes, fruit etc.) are packed with fiber and essential nutrients that support digestion, energy, and overall health. The key isn’t cutting carbs entirely but choosing the right ones that fuel your body rather than deplete it. A great resource on this topic is Dr. Mark Hyman, who emphasizes the importance of distinguishing between “slow” and “fast” carbs. His approach focuses on whole nutrient dense carbs that stabilize blood sugar and support long term health.
6. Calories In, Calories Out Isn’t That Simple
I used to believe weight loss was just about cutting calories. But not all calories are created equal. A Snickers bar and a bowl of broccoli may have similar calorie counts but their effects on the body are completely different. Whole foods provide essential nutrients, fiber, and protein that support metabolism, hormone balance, and satiety. Many processed foods contain refined sugars, artificial additives, and preservatives. All of which can spike blood sugar, increase cravings, and contribute to metabolic dysfunction over time. I’ve also learned that extreme calorie deficits can backfire. They lead to muscle loss, which reduces how many calories are burned at rest and makes long term weight maintenance harder. If you’re strength training and building muscle you may actually need more calories than you think to fuel your workouts and recovery. Now I focus on small, sustainable deficits along with strength training. This approach helps retain muscle, support metabolism, and maintain results without the yo yo effect. Something so many people struggle with! Sal Di Stefano was one of the first fitness experts who shifted this idea for me. He promotes a sustainable, science backed approach to losing weight while prioritizing muscle and metabolic health.
7. The Scale Isn’t the Best Measure of Progress
I used to think weight loss was all about seeing the number on the scale go down. But I’ve learned that true the goal should be a body recomposition which means losing fat while building muscle. The scale doesn’t tell the full story. Muscle is denser than fat. So, even if your weight stays the same, your body can look and feel completely different. And, when you are losing weight if you are not strength training part of the weight loss you see on the scale is muscle. Something you definitely do not want! Sal Di Stefano also helped shift my perspective on this. I rarely weigh myself anymore. Instead, I focus on getting stronger, how my clothes fit, and how I feel overall rather than fixating on a number like I used to.
8. Protein Is More Important Than I Thought
I always knew protein was important but I didn’t realize just how essential it is. Especially for women over 40. It’s not just for building muscle. Protein supports nearly every function in the body. It helps regulate blood sugar by slowing digestion, preventing spikes and crashes that lead to cravings and energy dips. It also plays a key role in hormone balance by providing essential amino acids that support stress management, metabolism, and appetite control. When it comes to weight management, protein is a game changer. It keeps you full longer, reduces overeating, and has a higher thermic effect than carbs or fats. This means your body burns more calories digesting protein than other macronutrients. As we age maintaining muscle becomes harder due to a natural decline in muscle building hormones. Without enough protein and strength training, muscle loss is inevitable. More muscle improves insulin sensitivity, helping the body process glucose efficiently and lowering the risk of insulin resistance. Something an alarming number of Americans struggle with. Eating enough protein makes it easier to maintain or build muscle which in turn results is gaining a healthy weight with more ease.
See. Changing your mind can be a good thing! Being open to change means you’re learning and growing. Whether it’s new research, personal experience, or simply evolving as a person. Your views will shift and that’s a good thing. It’s okay to let go of old beliefs if something new makes more sense for your life today. Growth comes from questioning, exploring, and staying open to new perspectives.
In Love, Health + Gratitude,
Katie