Debunking Health Myths

In the health and fitness world there are soooo many social media posts, crazy myths and theories, friends/family’s opinions etc… it’s TOO much! What is true and will work and what is wrong? With all of these crazy theories out there it’s hard to be able to tell what is real and what is false. I believe in authentic and realistic health with my clients and the public. I’m always going to be a straight shooter– so let’s go ahead and start debunking health myths. 


1.Myth: Eating late at night leads to weight gain

Fact: No one is gaining weight by eating a midnight snack. In reality, weight gain happens when you are eating MORE calories that your body oxidizes — aka “burns — per day. You can also be acquiring more fat mass when you are eating more fat than your body can manage, which then stores the fat in the body. Overall, it’s the daily balance that matters, rather than the specific timing of meals. 


2. Myth: Natural and herbal supplements/products are always safe.

Fact: Natural and herbal products can have potential benefits, but they are not inherently safe or positive for you to use. Be wary of the products making health claims that aren’t backed by research like “fat burners” or “de-bloating powders.” Supplements are not held to the same regulatory processes as food products are in the USA. These herbs and supplements can also interact with medications, have side effects, or cause allergic reactions. It’s important to consult with a healthcare professional and do thorough research before using such products.


3. Myth: You can “sweat out” toxins to detox by exercising.

Fact: While exercise ad sweating have numerous health benefits, the idea that you can eliminate toxins from your body through sweat alone is a misconception. For example there are many benefits related to weight, heart health, and metabolism by utilizing steam rooms and saunas– but don’t expect your body to do a detox. Your body already does this naturally. The liver and kidneys are responsible for eliminating toxins from the body. If you want to help them with their job focus on limiting alcohol and increasing water and electrolytes.


4. Myth: You can use spot reduction to eliminate fat from specific areas.

Fact: You can’t selectively burn fat from specific areas of the body through targeted exercises. I know a lot of you reach out saying you want to “lose belly fat” or “get rid of arm fat” or cellulite etc. Those things
CAN happen, but as we focus on the whole body collectively when we focus on the right exercises, foods, and lifestyle choices.


5. Myth: Carbohydrates are bad for you and should be avoided.

Fact: Don’t skip the bread! Carbs are needed my your body — fun fact: you need JUST 120-130 grams to fuel your brain… let alone all the other functions we do daily! Carbohydrates are a KEY macronutrient in the body. If you want to learn more, check out my Nutrition 101 Podcast Episode. It’s important to distinguish between different types of carbs in the podcast and learn which ones will be the best options for you. Focus on consuming healthy carbohydrates ias part of a balanced diet.


6. Myth: Exercise makes up for an unhealthy diet.

Fact: No more cardio bunnies around here! No more eating whatever you’d like and trying to over-exert yourself in the gym. Weight training offers numerous health benefits, it is NOT a form of punishment. It WILL NOT offset the effects of a poor diet. To have balance and a positive relationship with food and exercise, we want to incorporate regular exercise with a balanced diet is key to achieving optimal health and fitness goals.


7. Myth: Cardio is the only way to lose weight.

Fact: Maybe i cued this when I said no more cardio bunnies above — but cardio is not the only type of movement we want to include if you’re trying to lose weight and fat. Cardio is awesome in many regards, but in my program, if you want something long-term and sustainable, it’s not all we’ll be doing. Including weight training is KEY. It helps build lean muscle mass — aka that toned look you’re going for — which increases your metabolism. A combination of both cardio and strength training yields optimal results, and I’ll help fine tune this for you so its customized every step of the way.


8. Myth: “Low-fat” or “fat-free” products are always healthier.

Fact: Great fat-free or low-fat options include products like milk, yogurt, and cheese products. Some baked good  low-fat or fat-free products replace the fat with added sugars or artificial additives to enhance flavor. These products may not necessarily be healthier and can still contribute to excess calorie intake. This is why knowing how to read a food label and being educated in nutrition is key. This is something we go though in our 1-1 coaching program. 


Let’s hope this cleared up some of the things you’ve seen online. We have to continue debunking health myths until we only have authentic and balanced health practices out in the wild. Remember that not everything you hear is always true and it’s important to do a little research before fully committing to and believing the concept being conveyed. If you need authentic health information, this is exactly why I’m here!