Reduce PMS symptoms: Many women deal with symptoms of PMS during their luteal phase. Symptoms such as increased hunger and cravings, bloating, cramping, mood changes, and more usually occur. Focusing on eating a diet in lean proteins, healthy fats, complex carbs are suggested for this specific phase. Vitamin B6 rich foods in specific also help with alleviating PMS symptoms. Incorporating high-fiber foods and anti-inflammatory foods during this phase can ease bloating, and support mood swings as well. A study published in the Journal of Women’s Health found that dietary changes can significantly reduce PMS symptoms, highlighting the importance of nutrition in managing hormonal fluctuations.

Enhanced workouts: Cycle syncing your workouts can actually provide you with better strength and energy depending on which phase you’re in and what workouts you’re doing!  For example, during the menstrual phase energy levels and strength are usually at their lowest. Resting and low-intensity exercises are best. During the follicular phase, your motivation and energy to workout is rising. This is usually the best time for running and high intensity exercise. The ovulatory phase is when your mood and energy is usually at its best, and you’re feeling strong. This is a great time for exercises such as jogging, hiking, and bike riding. Lastly, during your luteal phase your energy decreases significantly. This is also when PMS symptoms start, which means low-intensity exercises are great. Things like light walks, yoga, or functional training. Research from the American Journal of Physiology supports the idea that tailoring workouts to menstrual phases can optimize performance and recovery.

Better mental well being: Understanding how to treat your body and support it during different phases can be very beneficial for your mental health and empower you. Irritability and lower energy levels usually occur during the menstrual cycle. Depression and feelings of sadness are also common in women during their menstruation. Doing self-care activities such as meditation, relaxing, or watching comforting shows/movies can help get away from those feelings. Not only does cycle syncing help you pay attention to your hormones and cycles, it’s also creating a deep mind-body connection. This can lead to better mental health, happiness, and feeling more balanced. A study in the Journal of Affective Disorders found that women who practiced cycle syncing reported improved mood and reduced symptoms of depression.

Better sense of nutrition: Throughout the different cycles, eating different foods and incorporating more nutrients, minerals, and vitamins can positively affect your nutrition. During the menstrual cycle, foods such as leafy greens, lean meats, berries and bell peppers are great and make a colorful diet. The follicular phase is associated with lean proteins, healthy fats and carbs. Ovulation similarly to the follicular phase focuses on lean proteins, healthy fats and non-starchy veggies. Luteal is concentrated on lean proteins and complex carbs. Eating these foods with intention and listening to your body when doing so is very beneficial for nutrition. Research published in the Journal of Nutrition highlights the importance of tailored nutrition in supporting hormonal health and overall well-being

Fertility: While cycle syncing itself is not a fertility treatment, by understanding the phases and your cycle in general, it can give insight into what’s happening during your cycle and when your fertile window is to help you know when the best time to conceive is. Also, when eating specific types of food during a specific phase, some foods can support fertility and ovulation. For example, omega-3 and fiber rich foods can help with fertility. A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids can improve fertility outcomes, emphasizing the role of diet in reproductive health.

Better digestion: The hormone progesterone is high during the Luteal phase, sometimes causing bloating and slower bowel movements. Taking note of your symptoms and tailoring your diet to this specific phase can help ease the bloating and also help digestion. Eating anti-inflammatory foods such as salmon and lean proteins is great during this phase. Fiber rich foods like sweet potatoes, oats and fruits can also help with digestion and bloating. Research from the Journal of Gastroenterology supports the idea that dietary adjustments can improve digestive health and reduce bloating.

Better overall wellness: When cycle syncing, you’re tailoring and paying attention to your diet, self-care activities, and exercise. This holistic approach not only can help benefit your cycle and hormones, it can also promote a sense of balance in yourself overall. Understanding how your hormones work and how to work with them throughout each phase can help relieve stress about your health. Making these changes for your hormone health can eventually lead to those habits being sustained, which can provide significant and positive lifestyle changes that improve your overall quality of life in the long run. A study in the Journal of Holistic Nursing found that holistic approaches to health, such as cycle syncing, can lead to improved overall wellness and quality of life.

Yet, amidst the sea of viral videos showcasing impressive transformations and quick-fix solutions, a fundamental question arises: are TikTok fitness trends genuine representations of effective health practices, or are they merely fleeting fads fueled by hype and misinformation? Our goal is to empower readers to make informed decisions about their health and fitness journey in the digital age. By debunking myths, shedding light on truth, and offering practical guidance, we aim to equip individuals with the tools they need to discern between genuine health advice and viral sensations on TikTok. So, let’s embark on a journey to uncover the truth behind TikTok fitness trends and find out if they are fact or cap !

12-3-30 

The “12-3-30” is a trend in the realm of cardio. All the trends say that this workout will “drop” fat, tone your body and have you look ready with the summer body! The 12-3-30 workout is praised for its simplicity, time efficiency, and ability to provide an effective cardiovascular workout. The combination of incline and intermittent bursts of higher intensity helps elevate heart rate and burn calories efficiently. However, as with any exercise routine, it’s essential to listen to your body, start at a comfortable pace, and gradually increase intensity as your fitness improves.   

Incline: 12
Speed: 3
Time: 30 minutes
How often?: 3 times a week

Fact or?: FACT! 

This trend has proven to significantly help with weight loss and stamina build-up. Do not expect to see results after doing it only once or twice, consistency is key! This workout takes time to get used to, so make sure to take breaks. Also, maintaining a strong and healthy diet throughout the day helps with weight loss as well. Lauren Giraldo does a great job of explaining the concept of 12-3-30 and the process of its results!

75 Hard Challenge

The #75HardChallenge hashtag has over 1 billion views on TikTok and the videos showcase some pretty drastic results. Some are physical — with before-and-after photos showing significant weight loss and muscle growth — but many also document a mental and emotional transformation.

75 Hard is definitely not a diet plan — and it’s not a fitness plan either, according to Andy Frisella, creator of 75 Hard and host of the “Real AF” podcast. Frisella calls the plan he created a “mental toughness” program that is like “an Ironman for your brain.”

The 75 Hard Rules:

1. If you skip a day, you must start over. If you miss a task, you must start over at day one. “You can’t tweak the program to your liking … it’s supposed to be inconvenient and it’s supposed to be hard,” said Frisella. “In life, conditions are never going to be perfect; you’re always going to have to do things that you don’t want to do and the minute you start tweaking or compromising, that’s what opens the door to quitting.”
2. Pick a diet to follow, with no alcohol or cheat meals. “Not a drop. Not a beer. Not wine. Not a glass when you get home. Nothing for at least 75 days,” he said. “There’s a number of reasons for this: Empty calories, psychological addiction, physical addiction. Also, we’re talking about detoxing your body for 75 days … You don’t understand how foggy you are because of this (alcohol-drinking) lifestyle.”
3. Drink a gallon of water daily. “Make sure you start early and be consistent throughout the day so that you’re not chugging a gallon of water before you go to bed,” Frisella said, which, he admits, he had to do a few times himself.
4. Complete 2 daily workouts. One of the most time-consuming parts of 75 Hard is the workouts: Two 45-minute workouts of your choice must be completed per day and one of those workouts must be done outside, regardless of the weather. “This is the point of the program — conditions are never perfect,” said Frisella. “And one of the reasons that most people can’t get through life in an effective way is because the minute conditions are tough, they throw the towel in on their plan.”
5. Read 10 pages per day of a non-fiction book. “This is not entertainment time, this is not ‘Harry Potter’ time, this is learn new stuff time,” Frisella explained. “The book has to be a self-development book of some kind and it has to be for personal growth.” He also stresses that it needs to be a physical book, not an e-book you read on your phone or tablet.
6. Take a progress photo every day. “This is not just to show your physical transformation … once you start getting some progress, fitness or business or anywhere else, you start to forget the little details as you go,” said Frisella. These photos will help you remember the daily progress of your journey, he said. He also encourages people to take photos that show their body, recognizing that this may be difficult, but that these photos are for you only and don’t need to be posted.

Fact or? FACT! 

This challenge is not easy, it tests your mental strength and your discipline. But my goodness, the results are out of this world! Many influencers and TikTok users reported their mental health status changes. Elaina Stewart, reported that she “[felt] like a different person!!” Elaina Stewart stated, “I have so much less brain fog, more energy, I’m sleeping better, I can focus on things for longer, there have literally been so many benefits”. Many other influencers even said that they’re confidence sky-rocketed. This ultimate test of the mind and body is not for the weak, but that doesn’t mean it’s impossible.

Dry Scooping

“Dry scooping” was a recent TikTok fitness trend that now appears to be blocked from the website. Before your workout, the theory goes, toss a scoop of pre-workout powder into your mouth and down it, rather than mixing it with water and drinking it, as instructed. This practice supposedly turbocharges your workout because your body absorbs the powder’s caffeine and other stimulants more quickly.

Fact or ?: CAP

This item has been advertised as a tool to help lose weight fast. Although it is fun, this helps But experts say it’s dangerous — and possibly even deadly — as it could lead to respiratory or cardiovascular distress. Dry scooping is part of the instant gratification culture that we see today. This will actually work against you and hurt you because any dry powder that goes through your lungs will cause inflammation!

Pilates Inspired Workouts 

Pilates is in! Initially designed as a system to improve physical strength, flexibility, and posture, Pilates has evolved into a comprehensive approach to whole-body wellness. Overall, the influence of Pilates lies in its holistic approach to health and fitness, addressing not just physical strength but also mental clarity and overall well-being. Here are some trending at home pilates workouts.

Pilates Core Workout: There are many workouts trending at the moment. The most popular and circulated is a routine of multiple workouts. TikTok user Daniela Lizbeth shows a simple, yet effective core routine. There are five workouts, each for 30 seconds to a minute. She ends the routine with a minute plank. Consistency is key to notice results!

Pilates Leg and Glute Workout: TikTok user Madeleine shows an at home pilates plan for lean legs and a toned glute. Each exercise, leg lifts, crunch to extend, side crunch to extend, leg extension tucks, rainbows, and extended fire hydrants, are done in 4 sets of 20 reps.

Pilates Arm Workout: Amelia Coggin demonstrates a burner of a routine in her TikTok. It consists of 10 reps of “Serve the Platter”, alternating front to side, “Tricep Kickback to Press”, “Wide Shoulder Press”, “Cactus”, “Prayer Pulse”, “Prayer Elbow Taps”, and 30 seconds of “Max Commandos”. All of these exercises are done in two to three reps. 

Fact or ?: FACT!

Pilates has many benefits, not only including physical. The mental benefits are great due to the extensive “burn”. Instructors say that when you feel the burn, that’s when you have to go harder. You are also testing your mental endurance during these workouts. 

Spot Reduction

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These “ab-shred” challenges often depict an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack.

Fact or Cap?: CAP

Spot reduction isn’t a thing. You cannot lose fat from a specific area of the body. Abs are one of the hardest areas to drop body fat, because we have a lot of fat receptors in our abdomen. The trends that are centered around fast results are the ones that grab people’s attention. Fitness and health is a lifelong journey, it doesn’t only take 2 weeks to 3 months. Athina is a great fitness influencer on TikTok. There is a great example of how the fast results trend is gaining more and more views. In this video, she portrays how to target the lower belly fat. This can be misleading as spot reduction is a myth. James Smith does an amazing job of explaining the concept of why spot reduction is a myth. He compares the concept of spot reduction to trying to decrease water in the pool by scooping out from the right or left side.

While TikTok and other social media platforms have undoubtedly popularized various fitness trends, it’s crucial to approach them with a critical mindset. While some TikTok fitness trends may offer effective workout routines and valuable health advice, not all are grounded in science or tailored to individual needs. Ultimately, while TikTok and social media can be valuable sources of inspiration and motivation for fitness enthusiasts, it’s essential to approach fitness trends with caution, skepticism, and a discerning eye. By prioritizing evidence-based practices, expert guidance, and personalized approaches, individuals can make informed decisions about which TikTok fitness trends to incorporate into their wellness journey while avoiding potential pitfalls and risks.