Nutrition Myths Debunked: Separating Fact from Fiction

When it comes to nutrition, separating fact from fiction can feel like navigating a maze. With endless advice from social media, celebrity endorsements, and fad diets, it's no wonder many of us are left confused about what's truly healthy. Will carbs sabotage your weight loss goals? Will eating eggs cause you to have a heart attack? Are supplements just expensive snake oil?

In this post, we're setting the record straight. Let's debunk some of the most common nutrition myths and uncover the truth behind the food choices we make every day.

1. Eggs are bad

We’ve all heard the warnings about eggs. For centuries, they've been criticized for their cholesterol content. But only in recent years has the narrative started to shift, finally recognizing eggs as one of the most nutrient-dense foods available. Organic, pasture-raised eggs are packed with high-quality protein, calcium, vitamin D, iron, potassium, and omega-3 fatty acids.

Now, let’s compare that to the FDA-recommended alternative: Honey Nut Cheerios. One serving contains 22 grams of sugar, seed oils, and a mix of processed fillers. The vitamins in Cheerios are fortified, meaning they’re artificially added because the cereal itself lacks real nutritional value. In contrast, the vitamins and minerals in eggs occur naturally and remain unprocessed.

And about that cholesterol — it’s actually vital for your body. It plays a key role in absorbing vitamin D, maintaining healthy testosterone levels, and supporting brain function.

2. Carbs make you fat

By now, you probably know at least one person who’s given the Keto diet a shot. And to be clear, I’m not here to bash it — there are people who genuinely benefit from it. But if you’re only doing it to shed a few pounds, it might not be the long-term solution you’re hoping for.

Let’s clear up what carbs actually are. Carbohydrates are an essential macronutrient that fuels your brain, muscles, and overall energy. But here’s the thing — not all carbs are created equal. Which would be the better choice: a bowl of fresh strawberries or a processed muffin? The answer’s obvious, yet both technically fall under the category of “carbs,” and it’s a mistake to treat them the same.

What really matters is the quality of the carbs you’re eating. Focus on carbs rich in fiber, natural vitamins, and nutrients. Yes — it’s true that carbs can trigger insulin spikes, and that’s something you want to manage. But fiber-rich carbs digest more slowly, helping to keep your blood sugar stable. The key is to prioritize nutrient-dense, lower-sugar options that support your health rather than work against it.

3. "Low-fat", "zero sugar", and "diet" foods are Healthier

I remember when the whole low-fat craze took over. Eating low-fat foods and drinking diet sodas made people feel like they were making healthier choices. But behind the scenes, these products can wreak havoc on your gut, setting the stage for serious health problems down the line.

The main issue lies in processed foods. Anything labeled “low-fat” often compensates by adding artificial sweeteners, stabilizers, and preservatives to make up for lost flavor and texture. The same goes for “diet” drinks — most of them are loaded with chemicals like aspartame, which breaks down into methanol in the body and is then converted into formaldehyde, a known carcinogen. Many also contain sucralose, which has been linked to cancer in animal studies.

Bottom line: Stick to whole, unprocessed foods, and you’ll naturally steer clear of these artificial, man-made chemicals.

4. Supplements can fix a bad diet

Over the years, I’ve had a lot of people ask me about supplements, and my first question back is always, “How’s your diet?” The truth is, many people think they can eat poorly and just pop a pill to get healthy or fit, but it doesn’t work that way. You need a solid, healthy foundation before adding supplements to the mix. Learn how to properly fuel your body with real, nutrient-dense foods first, then identify where you might have gaps to fill.

Personally, I use a multivitamin because I know I’m not hitting every micronutrient daily. I take a high-quality omega-3 supplement to help balance my omega-3 to omega-6 ratio. Since I spend most of my day indoors at the office, I supplement with D3/K2, and I take a probiotic to support gut health. But all of this is on top of a clean, whole-food diet. If I weren’t eating well to begin with, no supplement would be able to undo the damage from processed foods and toxins.

The same principle applies to fat burners, detox teas, or trendy injections. At the end of the day, you have to learn how to properly fuel your body and move it regularly. No supplement will fix poor habits or replace a healthy lifestyle in the long run.

5. All that matters is calories in vs. calories out

I’ll be the first to admit, I was guilty of this one. I used to preach it to every person I trained and anyone who asked for advice. Looking back, I wish I knew then what I know now: not all calories are created equal.

To put it into perspective, imagine two people who work out the same, burn about the same number of calories, and eat the same number of calories daily. But one fills their diet with processed, empty-calorie foods while the other eats nutrient-dense, whole foods. Even with the same calorie intake, their emotional, mental, and physical health would look completely different.

Processed, low-nutrient foods can lead to vitamin deficiencies, mood issues, sluggish metabolism, and more. It’s time to retire the old “a calorie is a calorie” mindset. The focus should be on what you’re eating, not just how much. And here’s the truth — when you fuel your body with real, whole foods, you’ll naturally find it harder to overeat, and your body will thrive off the quality of nutrients you’re giving it.

6. Eating healthy is expensive

Eating healthy doesn’t have to be expensive — that’s one of the biggest misconceptions out there. When you really break it down, think about all the money spent on fast food runs, morning drive-thru coffee, vending machine snacks, Door Dash orders, and last-minute takeout. Those small, daily purchases add up quickly without you even realizing it.

If you took a portion of that money and invested it in whole, organic foods and a little meal prep each week, you’d be saving both your wallet and your waistline in the long run. Plus, you’d have far more control over what’s going into your body.

A simple, budget-friendly shopping list could include clean protein sources like chicken, eggs, grass-fed beef, or fish, in-season fruits and vegetables, some nuts, seeds, whole grains like rice or quinoa, and a few quality oils and spices to keep your meals interesting. Buying in bulk or shopping sales on staple items can stretch your dollar even further.

Now, stack that total up against your weekly Starbucks runs, fast food lunches, or snack cravings, and you’ll likely find that eating clean, homemade meals isn’t just better for your health — it’s actually more affordable over time. It’s all about priorities and a little planning.

7. Sodium is bad for you

Sodium is an essential mineral that plays a crucial role in keeping our bodies functioning properly. When we’re low on it, it can lead to symptoms like fatigue, headaches, dizziness, and muscle cramps. It’s also something helpful to replenish when you’re sick or dehydrated. Ever wonder what the key ingredient in sports drinks like Gatorade is supposed to be? Yep — sodium. Though, unfortunately, these drinks also come packed with added sugars and artificial colors you definitely don’t need.

Our bodies need sodium, especially if you’re someone who sweats often through workouts or outdoor activities. The important thing is balance. If you’re cooking most of your meals at home, it’s totally fine to season your food with salt. On the other hand, if you’re frequently eating out or relying on packaged, processed foods, you’re already getting more sodium than you realize, so adding extra might push it overboard. The key is to check labels and be mindful that restaurant and packaged meals tend to be loaded with hidden salt.

Sodium isn’t the enemy — it’s all about how and where you’re getting it. Prioritize clean, whole food sources and feel good about seasoning your home-cooked meals. Be mindful of sneaky sodium hiding in processed snacks, fast food, and takeout, where it can quietly pile up without you noticing. And if you’re someone who sweats hard, trains often, or lives an active lifestyle, your body’s going to need more of it — and that’s okay.

To wrap it up, nutrition isn’t about restriction or fear — it’s about understanding your body, making informed choices, and finding a balance that helps you feel your absolute best. Stay intentional, stay curious, and remember: you have the power to fuel your body in a way that supports your goals and your health.

I hope this cleared up any confusion or questions you had about some of these common myths. Nutrition doesn’t have to be complicated, it’s about understanding what your body actually needs and fueling it properly. Drop any other nutrition myths or questions in the comments.