Are You Falling for Health Misinformation?
Here’s how to spot the truth when it's becoming harder to know who to trust.
One of the things that I’ve come to love and appreciate about Substack over social media is that (for the most part) I don’t have to spend most of my time scrolling past all the misinformation on health. That isn’t to say that you can trust everything people post on Substack, but unlike social media, it hasn’t (yet) become a place where diet culture thrives.
By diet culture, I’m referring to what Dalia Kinsey highlights in their “Decolonizing Wellness” as a belief system that not only worships thinness but equates it with health.
That belief that thin = healthy is one that I held onto for many years as my dog Penny holds onto the rope when we’re playing a game of tug. Unlike the joy that Penny gets when she wins the game, there are no winners when it comes to diet culture. Everyone loses, whether they’re willing to admit it or not.
I didn’t realize how much you lose until diet culture caught me in a chokehold during Marine Corps (USMC) Basic Training.
Let me be clear: You don’t have to be a Marine or have served in any military branch to understand that we often become attracted to diet culture because it’s temporarily filling a void. For instance, during the USMC boot camp, the constant affirmations I received for losing weight compared to the disapproval I was used to receiving from my Drill Instructors planted a seed that if I wanted the affirmations, I needed to continue losing weight. As a result, I started making more restrictive dietary choices in boot camp out of fear that if I gained weight, the approval I desired would go away. Does that sound familiar?
If so, there’s a good chance you have made dietary or health decisions based on what you’ve heard or read, only to discover later you were misled. Health misinformation is rampant, often perpetuated by influencers who’ve been paid to sell products that don’t deliver on their promises. Let’s face it: it’s easy to get swept up by flashy marketing. But the stakes are higher when your health is on the line. I want to share how you can critically evaluate health claims and avoid being duped.
How to Protect Yourself From Misinformation
It’s time to take control by becoming a more informed and critical consumer of health information. Here are three key principles to keep in mind:
1. No One Diet Works for Everyone
Year after year, “best diets” lists cycle between options like plant-based and Mediterranean. While these diets may have merit, the notion that one diet fits all is fundamentally flawed. Our genetics, lifestyles, activity levels, health conditions, and dietary histories differ, making a universal diet impossible.
Here’s a personal example: When I was first diagnosed with rheumatoid arthritis and Sjögren’s syndrome, I tried the Autoimmune Protocol (AIP) diet. It helped reduce my symptoms initially, but I no longer strictly follow it—and my health hasn’t suffered.
The key takeaway? Just because something works for someone else (or even for you at one point) doesn’t mean it’s a lifelong solution for everyone. Be wary of anyone pushing a one-size-fits-all approach.
2. You Can’t Spot Reduce Fat
The myth of spot reduction persists despite overwhelming evidence debunking it. The weight loss industry thrives on selling quick fixes, from belly fat burner supplements to exercises targeting specific areas.
Take it from me: I’ve seen changes in my body from weightlifting, but not in the ways influencers might promise. For example, I noticed a reduction in breast size, which had to do with overall fat loss that—not targeted effort. Another woman I trained with had a completely different outcome.
In other words, individual factors like genetics and lifestyle play a significant role. No workout or supplement can guarantee results for specific areas. If someone says otherwise, it’s time to scroll past.
3. Not All Supplements Are Created Equal
Supplements are another area rife with misinformation. Years ago, I learned the hard way when a company sent me a sample that left me unwell. I didn’t share it with my clients, but it taught me a valuable lesson—only recommend products I’ve personally vetted and found effective.
This isn’t to say I’m anti-supplement. I wholeheartedly believe supplements should enhance what you’re doing, not replace foundational health practices. For instance, adding a multivitamin or Vitamin D3 as your doctor prescribes makes sense.
However, using supplements to chase unrealistic body goals or avoid health-promoting habits is a red flag. Always investigate claims and consult a healthcare professional before introducing anything new into your routine.
The next time you encounter health advice online, take a moment to evaluate its credibility. Ask yourself:
Does scientific evidence back this?
Does it account for individual differences?
Am I being sold a product based on fear or unrealistic expectations?
By applying these critical thinking principles, you’ll make better decisions that align with your unique health needs.
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In health and truth,
x Tomesha
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