The Genius Life 488: Stop Believing These Fitness Lies – What Actually Works, According to Science | Kirsty Godso
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May 12, 2025 Kirsty Godso, a Nike Master Trainer and founder of Made Of, dives into the truth behind common fitness myths. She busts misconceptions about protein timing and spot reduction while advocating for a science-backed approach to women's fitness. Kirsty emphasizes the significance of gut health, individual nutrition, and the impact of consistency over intensity in workouts. She discusses the importance of self-awareness, recovery, and mental health in achieving success, along with the necessity of mindful communication around body image.
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Spot Reduction is a Myth
- Spot reduction of fat by exercising a specific body part, like doing crunches, is a myth.
- Core strength improves better with heavy full-body exercises like chin-ups and front rack squats than isolated crunches.
Chin-Ups Shaped Core and Back
- Kirsty Godso could do 17 perfect chin-ups and worked on weighted chin-ups with up to half her body weight added.
- Chin-ups dramatically improved her core and back, illustrating their effectiveness despite not being typical ab exercises.
Cut Inflammatory Foods
- Remove inflammatory foods such as soy, corn, bad oils, and unnecessary additives to reduce body inflammation.
- Substituting soy-based drinks with black coffee aided Kirsty in losing body fat due to lowered inflammation.