Australian trainer outlines nine health practices she avoids for women over 30

An Australian personal trainer and sports nutritionist has identified nine common health practices she says she will "never do again" as a woman and recommends against for many women over 30.

Rachael Attard, founder of the Lean Legs Program, told the Daily Mail that certain diet approaches and exercise routines can add stress to an already taxed body and may work against goals such as weight loss, balanced hormones and increased energy. She framed the guidance as what she would avoid personally and what she tells many of her clients.

Attard’s first recommendation is to avoid drinking unfiltered tap water. She said tap water can contain contaminants including heavy metals such as lead, fluoride, chlorine and bacteria, and recommended installing a home filtration system to reduce exposure. She presented filtered water as part of meeting hydration goals without added risks.

The trainer also cautioned against intense high-intensity interval training, or HIIT, particularly workouts that involve jumping, box jumps and frequent burpees. "They add unnecessary stress to your already stressed out body," she said, noting that elevated cortisol and other hormone imbalances are common in women over 30. Attard said lower-impact, no-jumping HIIT alternatives are preferable for many of her clients.

Seafood consumption was another area she advised women to approach with caution. Attard pointed out that fish can bioaccumulate heavy metals, with larger varieties such as tuna and mackerel typically having higher mercury levels. She said smaller fish like anchovies and sardines generally contain significantly less heavy metals, and that shellfish such as prawns, crabs and scallops are often lower still.

Attard recommended avoiding cooking oils that are exposed to heat and oxygen, which she said can oxidize and produce advanced glycation end products, or AGEs. She linked high AGE intake to inflammation, fatty liver, oxidative stress and aging, and suggested alternatives such as butter, ghee, lard, tallow or broth for cooking.

Pre-shredded cheese was singled out for containing anti-caking agents and preservatives to stop clumping. Attard advised grating cheese at home when possible, saying it also provides better taste.

On the subject of exercise timing, she discouraged working out on an empty stomach. While she acknowledged that fasted cardio may be acceptable for people without fatigue or hormone imbalances, she said most women, particularly those over 30, should fuel appropriately before training.

Intermittent fasting also drew caution. Attard acknowledged that intermittent fasting can have benefits and may work for some people, but she said prolonged periods without food are a stressor. "We already fast while we're sleeping, usually for at least 12 hours," she told the Daily Mail, and suggested three meals a day with no snacking unless necessary as an alternative.

Contrary to some recent dietary trends, Attard said she would not avoid dairy. She described dairy foods as rich in nutrients such as calcium, vitamin D, K2, magnesium and phosphorus and noted probiotics in yogurt. She added that dietary calcium may help support gut health and protect against intestinal permeability and the absorption of heavy metals.

Finally, Attard advised against cooking with cast iron pans, saying the soft metal can leach into food. She recommended stainless steel cookware as an alternative.

Attard’s recommendations reflect her practice as a qualified group trainer and sports nutritionist who works with women through her Lean Legs Program. Her guidance, published in an interview with the Daily Mail, frames the nine items as personal and professional precautions tailored toward women who may be experiencing hormone imbalances, fatigue or stress-related symptoms.

Medical and nutrition communities differ on some of these topics: for example, concerns about mercury in certain fish are widely documented, while evidence about the relative harms of specific cooking fats, the effects of intermittent fasting and the optimal format for exercise varies by individual health status. Attard emphasized personalisation, suggesting many of her suggestions are aimed at reducing physiological stressors for women over 30 rather than blanket prohibitions.

Readers seeking to change diet or exercise routines are advised to consult healthcare professionals for individualised assessment, particularly if they have preexisting conditions or concerns about hormone balance, nutrient deficiencies or heavy metal exposure.