When it comes to health advice, myths spread faster than facts. Whether it’s cholesterol confusion, detox hype, or misunderstandings about thyroid function, misinformation can lead to poor health decisions and missed opportunities to optimize your healthspan.
In this article, we break down seven of the most common and persistent health myths. Backed by randomized controlled trials (RCTs) and leading clinical guidelines, this post helps you separate science from fiction so you can make smarter choices for long-term wellbeing.
Myth #1: “You Should Aim for ‘Normal’ Lab Ranges” 🧪
Why It’s Wrong
Many people believe that as long as their lab results fall within the “normal” range, they’re in the clear. But what most don’t realize is that reference ranges are based on averages from the general population, which includes many individuals with chronic illness or poor health outcomes. Normal isn’t the same as optimal.
What the Science Says
A 2020 review in the Journal of Clinical Endocrinology & Metabolism emphasized the gap between population reference ranges and optimal ranges for disease prevention. For instance, people with HbA1c levels of 5.3-5.6% still considered normal showed significantly higher risk of developing type 2 diabetes and cardiovascular complications compared to those with levels below 5.2%.
Similarly, ApoB an advanced lipid marker indicating atherogenic particle burden may fall within the lab’s “normal” range at 90 mg/dL, but research shows optimal cardiovascular protection is associated with levels under 80 mg/dL, or even below 60 mg/dL in high-risk individuals.
What to Do Instead
Strive for evidence based optimal ranges: ApoB: Under 80 mg/dL (or under 60 mg/dL if you have existing risk factors) HbA1c: 4.6%-5.2% (associated with metabolic health in RCTs) Vitamin D (25OH): 30-50 ng/mL (linked to lower mortality without over supplementation)
Aim for values that support healthspan and longevity not just what’s statistically average.
Myth #2: “HDL Cholesterol Is Always Good” ❤️
Why It’s Wrong
HDL is often dubbed “good cholesterol,” but the truth is more nuanced. While low HDL can be a risk marker, excessively high HDL levels are not necessarily protective and may even signal dysfunction.
What the Science Says
A 2018 cohort study published in the European Heart Journal involving over 100,000 participants found a U-shaped relationship between HDL and mortality. Extremely high HDL cholesterol levels (>90 mg/dL in women and >80 mg/dL in men) were linked to increased all cause mortality. The mechanisms are still being explored, but dysfunctional HDL may promote inflammation rather than reduce it.
Furthermore, HDL particles can vary in function and size, and RCTs targeting HDL elevation with drugs like niacin have failed to reduce cardiovascular events. The takeaway? HDL should not be the primary target.
What to Do Instead
Monitor HDL as part of a bigger picture. Focus on: ApoB: The most reliable predictor of atherosclerosis Triglycerides: Ideally under 100 mg/dL HDL in context: Low HDL (<40 for men, <50 for women) may indicate metabolic dysfunction, but higher isn’t always better.
Myth #3: “Seed Oils Are Toxic” đź«’
Why It’s Wrong
Seed oils like soybean, sunflower, and canola oil are often blamed for a host of chronic health issues from inflammation to heart disease. Social media has fueled this belief, claiming these oils are highly processed and chemically unstable. But these claims lack strong evidence and often ignore the broader dietary context.
What the Science Says
Largescale RCTs and meta analyses consistently show that replacing saturated fats (like those found in butter and lard) with polyunsaturated fats, including seed oils, leads to improved cardiovascular outcomes.
A 2016 meta analysis in the Journal of the American Heart Association found that substitution of saturated fat with polyunsaturated fats from sources like seed oils significantly reduced the risk of coronary heart disease. Similarly, the PREDIMED trial supported the benefits of unsaturated fat consumption whether from olive oil or seed oils on metabolic and cardiovascular health.
What matters most is what seed oils are replacing in the diet. Replacing whole foods with seed oils isn’t ideal, but replacing trans fats or animal based saturated fats can yield substantial health benefits.
What to Do Instead
Rather than fearing seed oils, consider: Using them in moderation, especially for high heat cooking (e.g., canola oil) Prioritizing a mix of unsaturated fats from nuts, seeds, fatty fish, and olive oil Avoiding ultra processed foods, which often contain poor quality oils combined with sugar, salt, and preservatives
Seed oils are not inherently harmful. Context and overall dietary pattern matter far more than the oil itself.
Myth #4: “Carbs Are Bad for You” 🍞
Why It’s Wrong
Carbohydrates have been villainized in recent years, particularly with the popularity of low carb and ketogenic diets. The narrative often suggests that eating carbs automatically leads to fat gain, blood sugar spikes, or metabolic dysfunction. But not all carbs are created equal.
What the Science Says
The quality and source of carbohydrates matter far more than the macronutrient itself. An RCT published in The New England Journal of Medicine found that diets high in whole grains, legumes, fruits, and vegetables led to improved metabolic markers and weight loss compared to low carb diets high in animal fats.
Fiber rich, minimally processed carbohydrates have been shown to improve gut health, support blood sugar regulation, and reduce the risk of cardiovascular disease. Conversely, ultra processed carbs and added sugars found in pastries, soda, and white bread are linked with insulin resistance and obesity.
What to Do Instead
Don’t fear carbs, choose the right ones: Emphasize whole grains (oats, quinoa, barley) Include legumes like lentils and chickpeas Prioritize vegetables and low glycemic fruits (berries, apples) Avoid refined grains, sugary snacks, and sweetened beverages
Carbohydrates are a valuable energy source, especially when paired with physical activity. Focus on quality, fiber content, and portion control.
Myth #5: “DEXA Scans Are Just for Osteoporosis” đź“Š
Why It’s Wrong
DEXA is often thought of as a tool for postmenopausal women to check for osteoporosis, but this scan offers far more. It’s the gold standard for measuring body composition, including lean muscle, fat distribution, and visceral adiposity.
What the Science Says
A 2022 RCT in JAMA Network Open linked higher lean body mass and lower visceral fat as assessed by DEXA with lower all cause mortality and improved metabolic profiles, including insulin sensitivity and lipid control.
Monitoring lean mass is critical for preventing frailty, particularly with aging. And visceral fat is a strong independent risk factor for metabolic syndrome, cardiovascular disease, and certain cancers.
What to Do Instead
Use DEXA to track: Lean muscle preservation through strength training Visceral fat levels and progress over time Bone mineral density (T-score and Z-score)
Even one scan per year can help monitor trends and refine lifestyle interventions.
Myth #6: “You Can Detox with Juice or Supplements” 🥤
Why It’s Wrong
From charcoal lemonades to multiday juice cleanses, the detox industry thrives on the false promise that you can flush out “toxins” with special products. But the reality is that your liver, kidneys, and gut microbiome handle detoxification 24/7.
What the Science Says
A 2014 review in the Journal of Human Nutrition and Dietetics found no evidence that commercial detox programs enhance toxin clearance or support liver health. In some cases, restrictive detox regimens can impair nutrient intake, disrupt blood sugar regulation, and lead to electrolyte imbalances.
What to Do Instead
Support your body’s natural detox systems: Eat 30-40g of dietary fiber daily (soluble + insoluble) Stay hydrated. Eat cruciferous vegetables (broccoli, arugula, cabbage) Move daily (sweating and lymph flow enhance detoxification)
Minimize exposure to plastics, pesticides, and synthetic personal care products to reduce toxin burden at the source.
Myth #7: “More Protein Always Means More Muscle” đź’Ş
Why It’s Wrong
Protein is essential for muscle repair and growth but more isn’t always better. Once protein needs are met, excess intake offers little additional benefit and may displace other nutrients in the diet.
What the Science Says
A 2020 meta analysis in The Journal of Nutrition concluded that 1.6-2.2 grams of protein per kg of body weight per day maximized muscle growth in resistance trained individuals. Intakes above this range did not provide additional gains in lean mass.
Additionally, hypertrophy is driven primarily by progressive overload and mechanical tension, not protein alone.
What to Do Instead
Focus on quality over quantity: Distribute protein evenly across meals (2030g per meal) Include a post workout protein source (e.g., eggs, salmon, lentils) Pair with resistance training for maximal effect
Don’t neglect carbohydrates or micronutrients both are essential for recovery and performance.
Putting it all Together đź§
Health myths can create confusion, fear, and missed opportunities for real progress. By questioning popular beliefs and turning to what the science actually says, you empower yourself to take meaningful, evidence-based steps toward long-term wellbeing. Many mainstream beliefs about fat, cholesterol, detoxes, and lab ranges are rooted in outdated or oversimplified thinking.
By leaning on rigorous science and understanding the context behind biomarkers, hormone levels, and nutrient needs, you can make more informed, personalized choices. Busting these common myths is just the beginning.
Stay curious, stay evidence based, and stay proactive in pursuit of your healthspan.
