Hormones, Fitness Myths, and Why the Basics Still Work

January 21, 2026

Nacho Fitness Coach is the podcast for people who want to get healthy—but also really want to lie down afterward.

Hosted by Sarah, a personal trainer and recovering perfectionist, and Caleigh, a fitness newbie, realist, and professional nap enthusiast, the show skips six-pack fantasies and extreme routines. Instead, it focuses on realistic fitness, common sense, and calling out wellness nonsense when it shows up.

They’re not delusional. They’re just determined.

Fitness Guides for Real Life (Not Instagram Fitness)

The hosts recently turned their no-BS approach into downloadable Nacho Fitness Coach guides—a mix of practical fitness advice and unapologetic honesty.

What’s Included in the Nacho Fitness Coach Guides

The Crap Fitness Told You – A myth-busting guide that cuts through wellness noise
Quit Being a Little B*tch – A 30-day habit-building challenge
Workouts That Don’t Suck – Fast, effective workouts that don’t make you miserable
Feed Yourself, Dammit – A simple, realistic meal plan for real people

For those who love options, there are bundles too:

The Half-Ass Option
BS-Free Basics
Everything You Need Except Willpower

Download them, print them, tape them to your fridge—or let them sit untouched like most digital downloads. Judgment is minimal.

Stuff We Don’t Care About: Reusable Bags & “Single-Use” Lies

One recurring segment dives into things the hosts openly admit they don’t care about—starting with reusable shopping bags. Despite good intentions, they often end up forgotten, piled up, or repurposed for literally anything except grocery shopping.

This leads to a broader point: labeling items as “single-use” doesn’t always match real life. Stadium cups, for example, are reused daily in many households, despite being labeled disposable. The takeaway? Sustainability conversations often miss how people actually live.

Women, Hormones, and Overcomplicated Fitness Advice

The heart of the episode tackles a growing trend in the fitness industry: selling complexity as empowerment, especially to women.

Cycle syncing, hormone-based workout rules, menopause protocols—many of these ideas are heavily marketed but lightly supported by evidence.

The Reality Behind Hormone-Focused Fitness

Cycle syncing is more marketing than science
Women don’t need radically different workouts based on their cycle
Menopause doesn’t require a completely new fitness rulebook
The basics still work at every stage of life

Exercise, a nutritious diet, adequate protein and fiber—these fundamentals don’t suddenly stop working because of hormones.

Red Flags in the Wellness Industry

The episode also highlights common warning signs that fitness advice may be more sales pitch than science

Fear-based messaging
“Everything you knew is wrong” claims
Over-emphasis on supplements or one magic solution
Blocking experts who question the narrative
Advice that ends in an expensive offer

If it feels confusing, overwhelming, or makes you feel broken—it’s probably not helping.

Simple Fitness Still Works (And It’s Often Free)

You don’t need expensive equipment, supplements, or programs to be healthy.

Sleep is free
Water is free
Stress management is free
Bodyweight exercises still work
Movement doesn’t have to be fancy

Squats, lunges, sprints, jumping, playing, dancing—these are movements humans are built for. Even short, high-intensity efforts like Tabata workouts can be incredibly effective with minimal time and no equipment.

Move Like a Human, Not a Program

One of the episode’s biggest messages is a reminder many adults forget: movement should be playful.

Kids instinctively jump, run, dance, and explore movement. Somewhere along the way, adults stop doing that—and replace it with rules, guilt, and complexity.

Health doesn’t come from perfection. It comes from consistency, simplicity, and actually enjoying how you move.