Not everything that’s popular in health is backed by science. Ready to separate fact from fiction? Dive in to find out more.
The age of social media trends, health and wellness has made it simple to confuse what is popular with what is based on actual science. Many of the “rules” that we have put into place concerning our health are outdated myths that have caused unnecessary stress or bad habits.
Below are 7 common health myths about debunked using scientific metrics that really matter to our long-term health.
1. Weight as the Sole Health Metric
The Myth:
Your health is determined by your weight.
The Science:
Health is not determined by one single number (your weight) and health can be measured in numerous ways on a broad spectrum with no single number defining a person’s metabolic health.
The term “skinny-fat” describes the clinical situation of someone who appears at a ‘normal’ weight but carries a high level of visceral fat and has a high level of metabolic risk. [1]
- Metabolic Markers: Monitor your blood pressure, your HbA1c (blood sugar), and your lipid profile in addition to your weight.
- Body Composition: The ratio of muscle mass to body fat because of muscle’s role as an active metabolizing tissue.
- Visceral Fat: Your waist circumference is a stronger indicator of your overall health than your total body weight. [1]
2. The Protein-Muscle Fallacy
The Myth:
More protein means you will be able to build more muscle.
The Science:
Your body can only break down and use a certain amount of protein for muscle synthesis; any excess is either used for energy or stored.
- Stimulus: The primary method of stimulating muscle growth to occur is through resistance training, not just protein intake.
- Total caloric surplus: The only way to ensure that you have adequate energy available to support the high energy demand required to build tissue is by consuming enough total calories.
- Distribution: By spreading out your protein intake evenly throughout the day instead of eating one large protein-laden meal; you can consume between 25–40 grams of protein per meal. [2]
3. The Detox Drink Deception
The Myth:
Your body needs a special drink for “cleansing.”
The Science:
Your body already has an efficient system—your liver and kidneys. Most commercial detox products are just diuretics that do not support organ function. [5]
- Support Organ Function: Eat a lot of fiber and drink plenty of water so that your liver and kidneys can do their job.
- Reducing Toxic Load: Prioritize reducing the intake of ultra-processed foods and environmental toxins.
- Gut Health: Invest in prebiotics and fermented foods to maintain the gut barrier, which acts as your first line of defense.
4. The Great Carbohydrate Crusade
The Myth:
Carbs are the ultimate dietary villain, destined to ruin your waistline.
The Science:
- Think of carbohydrates as the high-octane fuel your brain and muscles crave. The drama isn’t about carbs themselves, but their integrity. Refined sugars act like flash paper (they’re very hot, and then you crash!), while complex low-glycemic index carbohydrates are more akin to logs—you’ll have a steady internal fire instead of a car that has been filled with gasoline and then runs out before you get to where you’re going. [3]
- The way in which you consume food impacts your body’s performance; this includes how well different types of foods work together. When you consume a carbohydrate with either a protein or a healthy fat, it slows down glucose absorption which slows down the absorption of glucose thereby providing you with energy over a longer period of time. [3] That fiber is the armor for your metabolism and the fuel for supporting the growth of healthy gut flora.
- Finally, treat your use of carbohydrates like you treat your use of gas—you’ll consume more on days that you’re moving, lifting or sprinting, and you’ll need less when you aren’t.
5. Beyond the "8 Glasses" Obsession
The Myth:
You must drink 8 glasses of water daily to stay healthy.
The Science:
- Your body does not work as a standard-sized container. Your ability to be properly hydrated is dependent upon many variables such as the climate of your city, the type of physical exertion you undertake during your daily activities and even upon the type of food you eat (i.e., how “crunchy” an apple is). [4]
- The human body has an internal sensor system when it comes to detecting its hydration needs, and therefore, learning how to listen to those cues becomes a fine art in itself.
- You should also aim at making sure that your urine is the color of pale straw to know that your internal dashboard system is properly working.
- You should know that hydration is a collective effort because you cannot get fully hydrated without electrolytes, including sodium, potassium, and magnesium. [4]
6. Overcoming the Fear of Fat
The Myth:
Fat will make you fat.
The Science:
- The building blocks of your body are formed from fats. They form the membranes of cells, coat the nerves, and make up your hormones. You won’t gain weight because you’re eating “fat”; weight gain comes from a consistent calorie surplus.
- Quality counts: Replace those industrially-produced trans fats with “liquid gold” – olive oil, avocado, walnuts, and wild salmon (which all contain heart-healthy omega-3s) [6].
- Excluding fats from your diet can cause you to experience a hormonal “brownout,” as your body needs good fats to regulate hormone production, including the proper amounts of testosterone and estrogen [6]. On top of all that, fat is the body’s way of saying “stop.”
7. Silencing the "Late Night" Panic
The Myth:
Your metabolism punches a time clock at 8:00 PM and stops burning calories.
The Science:
- Our bodies do not have a midnight magic clock that changes a healthy meal to become stored fat. Weight is based on the “balance sheet” of the entire 24 hours and the overall lifestyle pattern, rather than on any particular time of day. [7]
- The balance sheet matters. It’s far better to have a healthy dinner at 9:00 PM than a day of binge eating ending with a self-imposed fast from dusk till dawn. What you should be keeping track of is your bedtime.
- Having a large meal late at night causing heartburn and increasing your body temperature will hinder your recovery process. Understand that when people talk about late eating, they are usually talking about the “couch trap.”
The Bottom Line
Health doesn’t rely on strict, inflexible rules. The fine points of true wellness lie in the subtleties. By stepping away from dogmatic restrictions based on fear we can collaborate instead of fight against our bodies.
Wellness should not be based on deprivation; rather, on the quality of food we choose, as well as on the scientific basis for the food we choose.
References
- [1] Harvard Health: Harvard Health – The Danger of Visceral Fat
- [2] International Society of Sports and Nutrition: JISSN – International Society of Sports Nutrition Position Stand
- [3] The Lancet: The Lancet – Dietary Carbohydrates and Health
- [4] National Academics: National Academies – Dietary Reference Intakes for Water
- [5] Science-Based Medicine: Science-Based Medicine – The Detox Scam
- [6] American Heart Association: American Heart Association – Healthy Fats & Omega-3s
- [7] Pubmed: The Impact of Meal Timing on Risk of Weight Gain and Development of Obesity