10 Biggest Health Myths of 2025

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You're being scammed.

Health gurus, influencers, and so-called "wellness experts" are robbing you blind.

Not with a gun, but slick marketing, flashy Instagram posts, and promises of amazing solutions.

Every year, you dump hundreds, maybe thousands of dollars into diet trends, supplements, and health hacks that do absolutely nothing.

They're stealing your time, money, energy, and your hope.

Here are the 10 biggest lies to avoid from online health gurus:

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#1: Your Body Only Absorbs 30g of Protein

Claim: When eating more than 30 grams of protein at once, the excess is wasted or turned into fat.

Truth: Your body digests protein slowly and steadily. It takes what it needs over time—there’s no magic limit of 30 grams at once.

Science:

• A study showed that after a workout, eating 40 grams of protein made muscles work 20% better than 20 grams.

• Another study found that older adults who ate 70 grams of protein in a meal absorbed more than 90% of it in 7 hours. NONE was wasted.

• The body digests protein at about 5-6 grams per hour. Like a slow-burning candle, a big meal takes longer to use up.

Takeaway: 

What matters most is the total protein you eat in a day.

It's best to spread your protein intake throughout the day, but if you need 80 grams in one meal… go for it.

#2: Detox Teas and Cleanses Remove Toxins

Claim: Special teas, juices, or supplements “flush out” toxins that your body can't handle.

Truth: Your body already has a built-in cleaning system. Your liver and kidneys are always working to remove waste; you don’t need extra “detox” products.

Science:

• Reviews of several studies show detox diets might help you mentally feel better, likely due to the placebo effect. But they don't actually remove more toxins.

• Your liver uses special helpers (enzymes) to change toxins into waste that your body can get rid of.

• Your kidneys filter a huge amount of blood (around 180 liters each day) to naturally clear out waste.

Takeaway: 

Trust your body’s own cleaning crew. Support them with water and a balanced diet.

You do not need detox teas or cleanses for extra help.

#3: Cold Exposure Extends Lifespan

Claim: Taking a cold bath (or plunge) can slow aging and help you live longer.

Truth: Cold water reduces inflammation and helps you feel more awake, but studies have not shown it protects against aging.

Science:

• Sitting in water at 5-10°C (41-50°F) for 10 minutes can lower markers of inflammation by 20% and boost mood.

• Animal studies (in mice) show a small increase in lifespan, but similar results have not been found in people.

Takeaway: 

Enjoy cold water for its mood benefits, but it’s far from a magic fountain of youth.

Tip: Avoid cold exposure after workouts; it hinders muscle growth.

#4: All Processed Foods Are Harmful

Claim: Some say that any food that is processed is bad for your health.

Truth: Not all processing is harmful. Minimally processed foods, like frozen veggies or canned beans, are healthy. The issue lies with high-calorie foods that taste good.

Science:

• Eating too many processed foods, such as soda and snacks, can lead to obesity and health risks.

• Foods like canned tomatoes or frozen vegetables may even have more available nutrients than fresh ones in some cases. Another example is protein powder... which is extremely processed but great for you.

Takeaway: 

It’s not processing itself that is bad.

It’s the quality of the ingredients and the balance of nutrients that matter.

#5: Seed Oils Are Bad

Claim: Some worry that consuming or cooking with seed oils (like canola or soybean oil) creates toxic compounds and causes inflammation.

Truth: Seed oils are safe when used at normal cooking temperatures. Omega-6 fats (found in these oils) are only a problem when you eat too many and not enough omega-3 fats.

Science:

• Tests show that heating canola or soybean oil at 375°F for 20 minutes does not produce harmful toxins (through oxidation).

• Studies find that omega-6 is not harmful if your diet includes enough omega-3 fats. They cancel each other out completely, not in the way running after smoking a pack of cigarettes would.

• The real issue is an imbalance—modern diets can have too much omega-6 compared to omega-3.

Takeaway: 

Balance is key.

Your not being poisoned, and if you aren't exercising or sleeping great then you have much bigger problems...

#6: Eating Carbs at Night Causes Weight Gain

Claim: Some say that eating carbohydrates at night makes you store fat because your body’s insulin response is lower.

Truth: Weight gain happens when you eat more calories than you burn, not because of the time of day you eat. Carbs can even help with recovery and sleep.

Science:

• In one study, two groups on the same 1,800-calorie diet lost the same weight, whether they ate more carbs in the morning or at night.

• Even if insulin rises a bit more at night, your body uses these carbs to repair muscles and store energy for tomorrow.

• Other research shows carbs before bed can improve sleep by boosting melatonin production.

Takeaway:

It’s the total calories, not the timing.

Burn more calories than you eat; nothing else matters.

#7: You Can Burn Fat in Specific Areas

Claim: Some believe that doing lots of crunches or arm curls will burn fat only in those areas.

Truth: While targeted exercise builds muscle, fat loss happens all over your body—not where you work out.

Science:

• One study showed that six weeks of abdominal exercises strengthened muscles but did not reduce belly fat.

• Another study on arm curls showed strength gains but fat loss occurred evenly throughout the body.

Takeaway: 

You can’t choose where your body loses fat.

The best approach is overall fitness and a healthy diet.

Tip: Strength training, cardio, and a good diet get what you want.

#8: Creatine Builds Muscle

Claim: Some claim that taking creatine will build muscle even if you don’t work out.

Truth: Creatine helps your muscles work better during exercise, but it won’t build muscle by itself. It’s like fuel for your workout engine.

Science:

• Reviews show that creatine increases strength and muscle mass only when it’s paired with resistance training.

• Studies found that without exercise, creatine only causes a small gain in water weight—not actual muscle growth.

Takeaway: 

Creatine is used to support your training.

It doesn’t build the muscle, exercise does.

Tip: If you take creatine, be sure to combine it with regular strength training.

#9: Intermittent Fasting Gives Amazing Health Benefits

Claim: Many say that intermittent fasting is a magic bullet for boosting energy, mental clarity, and health.

Truth: Intermittent fasting works because it reduces the total number of calories you eat. Its benefits aren’t magical—they come from eating less, not from only eating at certain times.

Science:

• Research shows that the benefits of intermittent fasting, like improved weight loss or energy levels, are due to lower calorie intake.

• Studies comparing different meal timing methods often find that the total calorie count is what matters most for health and energy.

• While some people report feeling more alert when they fast, people in a caloric deficit (eating less than you burn) get the same results.

Takeaway: 

Intermittent fasting isn’t a secret to amazing mental and physical health.

It works because you eat fewer calories, not because you didn't eat breakfast.

#10: Blue Light From Screens Damages Eyesight

Claim: Blue light from phones and computers will hurt your eyes.

Truth: At the levels from your screens, blue light is too weak to damage your eyes. The main issue is sleep interference.

Science:

• Blue light from screens is about 100 times weaker than the blue light from the sun. Even the sun isn't damaging without high exposure over decades. (Without staring at the sun like a dumbass.)

• Tests on mice only showed eye damage when blue light levels were far higher than what humans experience.

• Most eye strain comes from staring too long without blinking, not from blue light itself.

Takeaway: 

Blue light from devices won’t ruin your vision, but it might affect your sleep.

Set the devices down or use blue light glasses 1 hour before bed.

Wrapping it up

Real progress isn't about chasing the next trendy hack or spending a fortune on magic solutions.

It's understanding the fundamental truths of how your body works.

No more wasted supplements.

No more useless detox programs.

Just science. Just results.

Talk soon,

-Dalton

P.S: There are many more health myths I’d love to share, so if you enjoyed this be sure to vote below! It only takes 2 seconds :)

Explore Further:

• Modern Medical Practices We Need To Stop- Dr. Mike (Youtube)