How can I tell if fitness and nutrition advice is backed by science?

On Ep. 185, Nikkiey offers four checks for nutrition advice: question the source, focus on balance, listen to your body and avoid extremes. Balance means eating patterns that include protein, fat and carbs before you decide to cut something out or try a detox. She points out that your liver, kidneys and digestive system already work together to detoxify your body, which is why cleanses and juice-only days are red flags. Listening to your body matters too, because what works for your sister or best friend may not work for you.

The show adds a second filter: who is giving the advice. On Ep. 60, Nikkiey says she finds it hard to trust trainers who tell you how to eat and train but aren't living the lifestyle themselves. Take advice from people who have been on the journey and have the results you want. On Ep. 348 she narrows this further: she only takes advice from people far more successful than her in that specific area, like a woman who has built a strong, toned body and kept it for years. Opinions from passersby go through a filter.

Social media needs its own check. On Ep. 27, Nikkiey warns that some fitness gurus train six days a week for two hours or eat at unusual ratios, and that isn't the right approach for most women. Some simply say the wrong things. Notice how you think and talk about yourself after following an account. If it leaves you ashamed or comparing yourself negatively, that's a sign it isn't serving you.

These episodes give a practical filter rather than a guide to reading research. If you're unsure, the advice is to get support from a coach who is well equipped in this work. Confusion usually comes from the noise, not from you.