Continuous steady state exercise for at least 60 minutes is the best way to burn fat and boost your metabolism, otherwise you’re only burning carbs. Studies have proven this.

High intensity intervals are the best way to burn fat and boost your metabolism, plus you train your body to store carbs as glycogen in the muscle. Studies have proven this.

Eat protein after exercise to restore, build muscle, and lean out. Don’t eat anything after working out if you want to lose weight. Eat carbs after working out to keep your metabolism high. Drink whey protein after working out to improve speed. Take L-Arginine. Don’t take L-Arginine. Drink coconut water. Eat a banana to avoid cramps. Don’t drink or eat for 60 minutes.

You didn’t wear shoes during that workout, did you?

Eat complex carbohydrates. Don’t eat any grains whatsoever. Increase your protein intake. Avoid animal products. Choose low-calorie options. Don’t think about calories. Reduce fat. Eat more fat. Do intermittent fasting. Never skip a meal. Lower your cholesterol by reducing saturated fats. Lower your cholesterol by reducing refined carbohydrates. Don’t eat after 6 PM. Eat a small meal every few hours. Use agave syrup instead of sugar. What the fuck is wrong with you, agave syrup is just as refined as high fructose corn syrup, and is that GLUTEN you’re eating?

Running is a wonderfully healthy natural activity that helps lower blood pressure and improves heart health, bone density, weight loss, and muscle strength. Running is a dangerously repetitive activity that suppresses the immune system, reduces flexibility, causes any number of injuries, and increases free radicals.

Paleo, vegetarian, gluten-free, soy-free, Zumba, CrossFit, low-carb, high-fat, low-fat, more fiber, less fiber, Vibrams, Shape Ups, 30 Day Shred, almond milk no SOY milk no rBST-FREE GRASS-FED ORGANIC DAIRY.


The bad news is there’s no easy, one-size-fits all answer, no matter what the books tell us. The good news is that there’s really no way to do it wrong. The only requirement is to keep trying.


146 Responses to “Noise”

  1. Amy on March 29th, 2011 2:18 pm

    Perfectly said, at the perfect time for me. Get outta my brain, Linda.

  2. Halyn on March 29th, 2011 2:20 pm

    Word. I am so tired of the conventional wisdom whiplash when it comes to health and fitness.
    1. Find what works for you.
    2. Do it.
    3. Repeat until it doesn’t work anymore, then see step one again.

  3. Erica on March 29th, 2011 2:21 pm

    Thank you. Exactly.

  4. Amy on March 29th, 2011 2:23 pm

    Ugh. Thank you.

  5. dani on March 29th, 2011 2:24 pm

    thanks. i was eating chocolate when i got this.

  6. Pictou on March 29th, 2011 2:24 pm

    Funny to read that after a friend insisted that I get the 5 toes Vibrams to solve my extremely flat feet, torn tendon problem. “They’ll *teach* your feet to respond like they’re supposed to.”

    Think I’ll stick with my sneakers and orthotics.

  7. Keri on March 29th, 2011 2:25 pm

    Exactly. Thank you. Amen. Hallelujah. Sing it, Sister! That’s what I’m talking about. Thank you.

  8. KKF on March 29th, 2011 2:27 pm

    To quote my neighbor – I totally less-than-three you right now.
    So much.
    Less-than-three times like, athousand.

  9. Margaret on March 29th, 2011 2:29 pm


    And I think that more people would try and improve their health if the pathways weren’t so muddled with conflicting B.S. But you’re right; have to pick a path and stick with it.

  10. Valerie on March 29th, 2011 2:29 pm

    I was finishing my second mt. dew and getting ready to map my 8 mile run for this Saturday when I got an email saying you had posted. I couldn’t have been more excited to read what you wrote. You are awesome. Thank you.

  11. Lori on March 29th, 2011 2:30 pm

    The late, great George Sheehan said: we are all an experiment of one.

  12. Penne on March 29th, 2011 2:32 pm

    You should write Nike commercials, sister.

  13. Pete on March 29th, 2011 3:08 pm

    Which is why I never read books and just do what works for me, which is eating crap and sitting in front of the computer. Now that the weather is getting better I’ll reduce the crap intake and start riding my bike.

  14. Anne on March 29th, 2011 3:26 pm

    I just sent a link to this to my friend Jenn with the following email. Especially note the P.S., because DUH.:

    My friend Linda wrote and posted this today, and I wanted to share it with you. It’s something I totally need to be reminded of more often since there are always 10,000 studies and blogs and news stories telling me 10,000 different things about what is healthy this week, and what is going to kill me this week, and how I’m failing in 10,000 new ways.

    (P.S. Linda is awesome, and if she didn’t live all the way in fucking Seattle I’d introduce the two of you, because you would LOVE each other.)

  15. Laura M on March 29th, 2011 4:12 pm

    You should set this to the tune ‘We Didn’t Start The Fire’! :)

  16. Katherine on March 29th, 2011 4:27 pm


    You know, I got a very long, very passionate email from a Bodies reader a few weeks ago that was basically a 500 word article on how she resented all the Crossfit/Paleo content because it was all WRONG and that the only thing that worked was P90X, THE ONLY THING.

    I still am not sure what to do with stuff like that, so I did the incredibly professional thing and just ignored it altogether.

    She totally believed what she said too.

  17. Georgia on March 29th, 2011 4:34 pm

    Perfect post. You summed up all my anxieties about working out and dieting and how annoying it all it when put under a microscope, instead of doing it JUST CAUSE IT MAKES YOU FEEL GOOD. First world problems, ya know?

  18. Eric's Mommy on March 29th, 2011 4:55 pm


  19. Amanda on March 29th, 2011 5:00 pm

    Wine. You forgot wine. What kind of health blog is this anyway?

    You must drink it for your heart. Wine is full of sugar. Wine will get you drunk. Wine is full of healthy resveratol.

    I’m drinking a glass right now!

  20. Anonymous on March 29th, 2011 5:02 pm

    …and then, we can step out our front door and get hit by a bus anyway.

  21. Kristin C. on March 29th, 2011 5:21 pm

    THAT? Was awesome.

  22. Navigating the Mothership on March 29th, 2011 5:26 pm

    Amen. Wild applause! Genius post.

    Especially since I’m a dietitian and I am astounded at how many terribly mixed messages we were taught and then in turn meant to teach others. I just don’t think exercise & diet are meant to be micromanaged, you know?

  23. Chloe on March 29th, 2011 5:31 pm

    Holy shit I totally agree. “Do what works for you right now” is the approach I try to follow.

    For instance, I injured my shoulder lifting weights a few months ago and have been only doing HIIT and squats and lunges, non weighted ab stuff since.

    I am so bored of HIIT! I loved it for a while though because it was a kick ass workout in under 30 minutes. I’m ready to “phone it in” on a treadmill for an hour on a high slope at a brisk walk for a month. And listen to audiobooks. YES!

  24. Angella on March 29th, 2011 5:41 pm

    If I could like this 500 times, that wouldn’t be enough.

  25. Josefina on March 29th, 2011 6:12 pm

    Awesome. Really great post.

  26. kb on March 29th, 2011 6:14 pm

    I’ve been a size 0 and a size 14. I’ve had Eating Disorders, for the past 4 years. I’m finally considered recovered now. What got me though all of the “disorders”. Not my one of those “plans” above. It’s learning to just relax and just be truly happy- take food and exercise out my “happiness factor”. I get love from my family and friends instead. Food is something I just eat to live and exercise is something I just do now when I want to- not because a program is telling me to. Funny- I’m in healthy shape now without even trying to be.

  27. runbei on March 29th, 2011 6:22 pm

    Great column. Yeah, it’s why all truly great, successful training systems have ALWAYS allowed plenty of room for individual differences – e.g., Arthur Lydiard, Bill Bowerman, etc., for running, Joel Fuhrman MD for diet, etc.

    Birdwatchers have a saying: “When the bird and the book disagree – believe the bird.” True science is experience – real-world experience, not twiddling engine parts in the lab.

  28. Anonymous on March 29th, 2011 6:25 pm

    Thank you.

  29. Laurie on March 29th, 2011 6:30 pm

    That was awesome! Funny and true – you’ve got mad writing skillz.

  30. NancyJ on March 29th, 2011 6:43 pm

    I second that as well as everything the previous commenters said! AUUUGGGGHHHHH I drive myself MAD trying to digest all the information that I’m bombarded with. Do This, No! Do That! I need to just DO SOMETHING

  31. AmyF on March 29th, 2011 7:01 pm

    Your article reminds me of standing in the checkout line looking at the typical women’s magazines. Every week there is a new diet or trick to lose weight. If it really worked, why would they have to put something different in there the next week. I also hate for my daughters to think that is what women should be focused on, so I stopped getting any women’s magazines. I remember my mom and her friends were always on diets and talking about being fat. A few weeks ago I saw a picture of my mom’s adult softball team (how many 41-year old women can say that) from the same period when she and her friends were always talking about diets. NONE of them were fat….well, maybe one or two. They were beautiful, even with their permed hair and their striped tube socks, and they were playing a friggin’ sport in their 30s, 40s & some in their 50s. That’s what the girls need to see.

    AmyF…off my soapbox…sorry

  32. Caitlin on March 29th, 2011 7:28 pm

    Amen, sister.

  33. Jessica McCanse on March 29th, 2011 7:54 pm

    I really do love you!

  34. -Jen on March 29th, 2011 7:57 pm


  35. Mrs. Flinger on March 29th, 2011 8:24 pm

    Get outta mah BRAINZ. I have a post with all the books I’ve read in the past six months listed which say every which way to do this and that.

    The short version? I have to keep trying. :-)

  36. Jen on March 29th, 2011 10:38 pm

    Now that is just awesomesauce

  37. Frannie on March 30th, 2011 12:24 am

    Yes, you’ve got to love this information society. I am totally with you on this. I’ve been kinda arguing with my husband on this, or trying not to because I want to support him and it’s working for him. But sometimes it’s just too much.

  38. Deanna on March 30th, 2011 4:02 am

    Amen, Sistah!!
    When they start cramming the food pyramid down my kids’ throat at school my eyes start to shoot fire. Why can no one seem to understand each *body* is physically different- inside and out. That means they each work a little differently and not everything is going to work for everyone. (personal rant: the food pyramid is just governmental mind control!)

  39. Farrell on March 30th, 2011 4:20 am

    I hear you!

  40. Sarah on March 30th, 2011 5:20 am

    I freaking love you. HARD.

  41. JMH on March 30th, 2011 5:26 am

    YES!!! I am going to print this out and hang it on the wall in my basement where I work out. I am turning 40 this week, and I have finally matured enough to realize that I am going to do what makes ME feel good and try to have fun with exercise. I have stopped reading a lot of blogs since all they did was jump from bandwagon to bandwagon and I got so tired of it. I am strong, I am healthy and now I will focus on being HAPPY too. Thanks again for posting this!!

  42. Heather on March 30th, 2011 6:00 am

    All of that is so totally true and amazingly well written.

    Except the Vibram part. Vibrams are G-D and AMAZING AND PERFECT AND THE ONLY RIGHT THING (for me).

    Of course, I am one of the 8 people on the planet who prefers a treadmill to outside running … so I’m a little backwards.

  43. TheGoriWife on March 30th, 2011 6:32 am

    You should sell this to Nike for one of those inspiring commercials with a voice over. I check the sedentary box and even I feel inspired!

  44. Christina on March 30th, 2011 6:36 am

    I feel like there is a middle ground to health. I used to live by extremes when it came to fitness/health. Sort of a go hard or go home kind of philosophy but as time has passed I have found that those extremes were not any more healthy then doing nothing at all. Now I just work to eat well (fresh and unprocessed as possible), exercise as often as possible, sleep well, and lower your stress. I do not beat myself up for not always eating well or missing a workout like I would have in the past. If I do those things, I have significantly reduced the noise.

  45. melissa on March 30th, 2011 6:40 am

    Thank you. For a minute wthere I thought you were serious, until I noticed it’s all contradictory, then I breathed a sigh of relief. I can’t even keep up with all the rules, but I know that running on my treadmill has toned my butt, legs, slimmed my tummy a bit and given me more energy than any other workout. I also love the time alone with myself (or with the iPad & Netflix) and I’m doing what works for me.

  46. Trina on March 30th, 2011 7:21 am

    I think you just wrote the next Nike commercial. Perfect!

  47. Jessi on March 30th, 2011 7:50 am

    Assholes and their mixed messages.

  48. K on March 30th, 2011 8:07 am

    Have you read Charlotte Hilton Andersen’s The Great Fitness Experiment? She touches on many of these things.

  49. Heather on March 30th, 2011 8:24 am

    You nailed it in this post! Noise, indeed.

  50. Anne on March 30th, 2011 8:28 am

    Thanks for making me laugh so early on a Wednesday. Totally true–that’s why I tend to ignore most of the “noise,” eat pretty good stuff most of the time, splurge some of the time, and exercise to make myself feel happy. (For me, that’s ballet and walking).

    I still have about 6 pounds of “baby weight” I’d like to lose (and…the “baby” is 21 months now, yikes!) but recently I’ve decided that, you know what? It’s ok. It’ll come off eventually, when my kids are slightly older and it’s easier for me to get out and exercise without them, and in the meantime, I’m giving myself a break. :-)

  51. tonya on March 30th, 2011 8:43 am

    Love it. Every new plan is so contradictory to another. I try and follow the basic equestion “eat less, move more”. And if that stops working, then I’m not afraid to try something different.

  52. Amy on March 30th, 2011 8:56 am


    I am surrounded by several people who have had pretty amazing weight/fitness/lifestyle revolutions (including myself), and not a single one of us went about it the same way. We all have totally different strategies, and we are all happy, thriving, vibrant people. You just have to put in the work to find what’s right for you…a tedious, difficult, often mind-melting task, but undeniably worth it in the end.

  53. Very Bloggy Beth on March 30th, 2011 11:50 am

    Thank you. There is *someone* in my life that is really into running, trains for marathons, is on a mega low-fat high carb diet and has lost a lot of weight. I’m constantly getting lectured about how THIS IS THE ONLY WAY. I will say, “But I read somewhere that [obliterate their theory].” And then they treat me like I’m an idiot. A fat idiot. I hate running, I love fatty foods, it’s going to take me some time to find my own balance. And I don’t even need to lose much, like 10 pounds. This post was very reassuring.

  54. Katherine on March 30th, 2011 11:57 am

    Pay attention to your body and how it responds to what you’re doing. Use that information to inform your decisions. Period. Full-stop. Finit.

  55. Kristi on March 30th, 2011 1:27 pm

    I really love your posts. LOVE them. I find myself laughing out loud in my office while reading your daily piffles. I really appreciate your honesty and candor– not enough people are like you. ; )

  56. Naomi B. on March 30th, 2011 1:57 pm

    THANK YOU!!!!!! I am so trying to get into healthy habits without worrying about the contradictions in all the different things I read.

  57. Sunshyn on March 30th, 2011 2:29 pm

    Every time I even try to, say ride a stationary bike for, like, five minutes, I get deathly ill and have to start over in, maybe, six weeks. Or, like LAST week, I felt better than I have in literally years, and I was even dancing while dusting the house. And then a freakin’ brown recluse or something bit my thigh in my sleep, and I could barely walk for a week, and now a heavy prescription of heavy antibiotics later, and I’m starting OVER AGAIN. That’s after five, count ‘em, FIVE hip replacements since 1994 (Two on the LEFT, three on the RIGHT, stand up, sit down, fight fight fight!). Sigh. And I’m the girl who used to bench press 75 pounds easily and routinely do three hours of step aerobics in a single session. Raised a thousand bucks for Workout for Hope. But that was then… So do what you can, do what you do, and don’t beat yourself up.

  58. mandy on March 30th, 2011 2:51 pm

    HOLY CRAP!! How weird is it that I just read this. Yesterday morning I read all of Skinny Bitch promoting an all Vegan diet and then that night I watched Fat Head promoting a very cow heavy diet! I’m so confused. Now I’m afraid if I eat dead rotting animal flesh I’m going to die and have a heart attack but if I don’t eat dead rotting animal with lots of saturdated fat I’m going to die of a heart attack. I guess I just pick the better tasting option, I think.

  59. Lesley on March 30th, 2011 8:51 pm

    Best thing is to do what works for you. If you don’t like exercise you won’t do it, so find something you like and change it up to avoid boredom.

    It’s amazing how much can be achieved in just 20 minutes a day, if that 20 minutes is challenging. Twenty minutes is a cinch.

    Challenges are good for self-esteem. That day I suddenly could do renegade rows in a full plank position just made me feel awesome.

    Never feel guilty. Guilt is pointless.

    Fewer cals in, more out. But build in treats because none of us are saints.

    For me what works is eating clean for five straight days, then eating what I want for two days.

  60. Miriam on March 31st, 2011 5:31 am

    Without motivation, desire and perseverance you will never succeed. Sport is the most important, second food, healthy food,, these two combined will work. The most important is you don’t keep a diet hearsay, you should consult a nutritionist.

  61. Lola on March 31st, 2011 6:57 am

    Its no wonder we are all so screwed up. THANK YOU.

  62. Dorie on March 31st, 2011 7:25 am

    Love it! I’ve recently decided to stop reading all the “studies” and just keep running and eating mostly healthy (as classified by me) foods most of the time. Because what I’m doing has always worked for me. Thanks for the terrific reinforcement!

  63. Shannon on March 31st, 2011 7:55 am

    I can guaran-damn-tee I will be reading this over and over and over again until it becomes so ingrained in my brain that it becomes second nature and I don’t even have to think about whether or not what I’m doing is ‘right’ or ‘wrong’ or what.
    The experts aren’t always right if what they’re telling you to do/eat/think goes against everything that feels right for you. You? Genius.

  64. Melissa on March 31st, 2011 8:50 am

    Love this. Great post.

  65. Brenda on March 31st, 2011 11:11 am

    Love this post! I have whiplash right now from all the advice I am trying to decide between.

  66. Tammy on March 31st, 2011 3:05 pm

    It’s all kind of pointless. When I started dieting I was a pretty healthy 148 pounds but convinced I needed to lose weight. Fast forward 25 years and I have tried every diet and every exercise regime known to man, and yet I am the fattest I have ever been.
    Truth is, none of it works. Sure you lose weight initially but the deprivation and exercise gets old.
    The diet and exercise DVD industry would not be nearly as profitable if it worked…because everyone would do what works and that would be more fatties so no more diets.
    I know, I’m a Debbie Downer but this post hit a nerve with me.
    Im 45 and fat. I can stay 45 and fat or I can keep looking for the magic key that will allow me to look ‘normal’. Today I give up. Next week I’ll probably be looking into some other doofy diet…

  67. Can I Get An AMEN? | on April 1st, 2011 3:51 am

    [...] I recommend you click over to All & Sundry to read Linda’s excellent not-a-joke post about diet/exercise-related noise. This entry was [...]

  68. Christine on April 1st, 2011 10:09 am

    Hey, hi! Um, maybe I’m blind, but I can’t find your archives any more. Where have your older entries gone? (I’m not looking for the wayback stuff, just the one about washing your face with oil.) Thanks!

  69. tanya on April 1st, 2011 11:20 am

    TELL me about it. If I did all the things “every day” that i’m supposed to (affirmations, slow cooking, take a walk, forgive people, brush my teeth, take ten minutes to breathe, be still, move, take my vitamins, exfoliate, moisturize, tone, stretch, abs, all of it) I’d have no minutes to do anything else.

  70. MB on April 2nd, 2011 5:58 pm

    It’s so true. Every piece of diet advice is either brilliant or bullshit and we just have to figure out what works for us.

  71. Amy on April 2nd, 2011 7:36 pm

    As a FatChick doing Crossfit, I relate to this post! So many times I have tried this and that only ending up flat!

    It took me over a month to even WANT to go to Crossfit. I’m still fat, but at least I’m doing SOMETHING! It is making me feel better, it’s just a matter of holding your breath and going for it!

  72. Holly on April 3rd, 2011 7:06 pm

    I tell myself something similar all the time. The same concept applies to everything in life – work, mothering, marriage, exercise, eating. Everybody’s the expert lately. It’s hard to sift through the noise and find your personal truth, but I’m pretty sure that’s what life is supposed to be about. :)

  73. J on April 3rd, 2011 10:28 pm

    Thank you so much for this post. This exact post couldn’t have come at a more appropriate time. I feel like with every new article/headline my brain gets more and more confused and conflicted on the best way for the body to reach perfection. As someone who has/is struggling with bulimia for the last 10 years, the chatter is deafening. Your post means more to me than you know, thanks :)

  74. babelbabe on April 4th, 2011 9:47 am

    i needed to hear this right now. thanks.

  75. Em on April 4th, 2011 5:39 pm

    Sundry, I have been reading you for probably…six years? Seven?

    This is my favorite post ever. :)

  76. Kristina L on April 7th, 2011 7:02 pm

    Love the post! In this internet age, it seems like the chatter on parenting, exercise, diet, relationships, etc. is louder and more distracting than ever. With our minds abuzz with all the “should do’s” we feel so inferior and imperfect that we develop a why even try attitude.

    Perhaps the biggest key to getting in touch with our own body’s needs is putting ourselves on a major media fast.

  77. Rhonda on April 8th, 2011 4:19 pm

    You forgot Vegans and Raw Food Vegans (surprisingly different) and the 4 Hour Body, wherein the author recommends only enough exercise to turn on fat-burning chemicals in your body, and Slow Carbs.

    my brain is tired

    more wine please…

  78. My Easy Diet » Blog Archive » Ever wonder who and what to believe? on April 9th, 2011 5:52 pm

    [...] So, this blog post really sums it up . . . all the confusing and contradictory advice about losing weight is just so much NOISE. [...]

  79. Aimee on April 10th, 2011 11:07 am


    Personally? I like my trainer, who says Intense Intervals For 20 Minutes…anything more is a waste of time. That I can embrace.

  80. All & Sundry – Noise | Empty Calories on April 10th, 2011 1:03 pm

    [...] Noise This entry was posted in Commentary. Bookmark the permalink. ← Fat free doesn’t [...]

  81. A rant on dieting « Pulling Up | A Fitness Diary on November 3rd, 2011 8:03 pm

    [...] trying to figure out what kind of exercise is best. My favorite blogger described it all as “noise,” which is pretty accurate I [...]

  82. Part Six: Transitioning to a Paleo Diet on December 1st, 2011 11:26 am

    [...] it — scientists and consumers alike. There is always research on both sides — I thought Linda’s post on this topic was accurate and succinct. It’s a lot of noise, so you have to find what works [...]

  83. Paul on March 29th, 2012 11:00 am

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