It’s the season for ghosts, goblins, and things that go bump in the night. But there’s something even spookier lurking around – health myths that just won’t die.
Despite decades of research and a growing understanding of how our bodies really work, misinformation continues to haunt social media feeds, dinner table conversations, and even some doctor’s offices. These myths can lead people down frustrating or unhealthy paths when simple, balanced choices would serve them much better.
Let’s shine a light on a few of the scariest “facts” out there — and uncover the truth behind them — so you can stop being tricked by health hype and start feeling your best.
Myth #1: Intermittent Fasting Is Good for Everyone
Fact: Intermittent fasting (IF) can be a helpful tool for some, but it’s not a one-size-fits-all solution.
If your hormones are already in flux, as they often are during perimenopause, menopause, or times of chronic stress, fasting can actually make things worse. Postponing or skipping meals can raise cortisol (your main stress hormone), leaving you feeling shaky, anxious, lightheaded, or sleepless.
Your response to fasting is highly individual. Most people do well with a simple 12-hour overnight fast (for example, from 7 p.m. to 7 a.m.). If you feel good, you can gently extend that window. If you feel tired, irritable, or anxious, it’s a sign your body needs more nourishment, not less.
Myth #2: Weight Training Alone Will Manage Belly Fat
Fact: Strength training is excellent for building lean muscle, improving metabolism, and protecting bone health, but it’s not the only solution for reducing fat around the middle.
The best results come from combining weight training with high-intensity interval training (HIIT). HIIT workouts burn a high number of calories in a short time and improve insulin sensitivity, while strength training builds muscle that keeps your metabolism humming 24/7.
For most people, a balanced plan of two to three days of HIIT and two to three days of strength training per week supports a healthy metabolism, stable blood sugar, and a leaner waistline.
Myth #3: Women Without a Uterus Don’t Need Progesterone
Fact: Many women are told that if they’ve had a hysterectomy, they only need estrogen therapy, but progesterone has many more roles than just protecting the uterine lining.
Progesterone helps balance estrogen, supports restful sleep, calms anxiety, and contributes to bone and brain health. Without it, women on estrogen-only therapy may experience estrogen dominance symptoms like bloating, mood swings, breast tenderness, and irritability.
In functional medicine, hormone therapy is always about balance, not replacing one hormone in isolation.
Myth #4: Eating 3–4 Vegetables a Day Is Enough
Fact: Vegetables are one of the most powerful tools we have for preventing disease — and most of us are falling short.
Over the past 50–70 years, industrial farming practices have depleted our soils, meaning produce today contains fewer vitamins and minerals than it used to. To meet our nutrient needs, we need to eat more plant foods.
Aim for 5–7 servings of vegetables a day, including a rainbow of colors to maximize phytonutrients, antioxidants, and fiber. Try adding veggies to every meal — toss spinach into your smoothie, add roasted vegetables to lunch, or double your greens at dinner.
Myth #5: Dietary Fat Is Bad for Your Health
Fact: The “fat is bad” message of the 1980s and 1990s turned out to be one of the biggest nutrition blunders of all time.
When manufacturers removed fat from foods, they added sugar and refined carbohydrates to make them taste good. which led to more weight gain and metabolic disease, not less.
Healthy fats are essential for hormone production, brain function, vitamin absorption (A, D, E, K), and heart health. Focus on quality fats, such as:
- Avocados and olives
- Nuts and seeds
- Fatty fish like salmon and sardines
- Extra virgin olive oil
- Coconut oil
Myth #6: Carbs Are Bad
Fact: Carbohydrates have been unfairly demonized, but not all carbs are the enemy.
Whole, unprocessed carbs are packed with nutrients and fiber that support digestion, stabilize blood sugar, and feed the beneficial bacteria in your gut. Your brain and red blood cells rely primarily on glucose for fuel, so cutting carbs too low can leave you tired, foggy, and irritable.
Choose smart carbs like:
- Vegetables and fruits
- Quinoa, oats, brown rice, and other whole grains
- Legumes such as beans and lentils
- Sweet potatoes and winter squash
Pairing carbs with protein, fat, or fiber helps keep your energy and mood steady.
Myth #7: A Multivitamin Covers All Your Nutrient Needs
Fact: Multivitamins can fill minor nutrient gaps, but they’re not a substitute for real food. Many contain synthetic or poorly absorbed forms of nutrients.
The synergy found in whole foods can’t be replicated in a pill. Supplements should complement a nutrient-rich diet, not replace it.
Myth #8: If You’re Thin, You’re Healthy
Fact: Health isn’t defined by the number on the scale or the size of your jeans. It’s entirely possible to look thin yet have high levels of inflammation, insulin resistance, or poor muscle mass. It’s equally possible to have a healthy metabolism and strong vitality in a larger body.
Health is about function, not appearance, including balanced hormones, good digestion, quality sleep, and a calm nervous system.
The Facts
In health, just like on Halloween, appearances can be deceiving. Whether it’s a new diet trend or an old myth that refuses to die, it’s worth pausing to ask: Is this really true for me?
Your body is unique. What helps one person thrive may drain another. The best path forward is grounded in balance, nourishment, and curiosity — not fear or restriction.
This Halloween season, don’t let spooky health myths haunt your wellness goals. Instead, trust your body, eat real food, move in ways you love, and treat information that sounds too good (or too scary) to be true like the ghost story it probably is.
At Radiance Functional Medicine, we offer functional medicine and nutrition counseling. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
