Every week there seems to be a new fitness or wellness trend promising to “transform” your body or hormones. It can be difficult to know what’s genuinely helpful and what’s just clever marketing.

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I’ve rated five of the most common trends I’m asked about, based on research, clinical guidance and my own experience working with thousands of women through pregnancy, postnatal recovery and midlife.

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1. Syncing workouts to your menstrual cycle - 5/10

2. Avoiding all cardio to ‘stop cortisol rising’ - 0/10

3. Using a pelvic floor machine - 5/10

4. Progressive strength training - 10/10

5. Fasting before training - 3/10

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The truth is rarely black and white. Most ideas have a grain of truth, but context, personalisation and consistency matter more than the latest headline or social media claim.