10 Health Myths That Could Be Holding You Back And What Really Matters
Myth #1: “Natural sugars like honey or agave are healthier than table sugar.”
The Truth:
While natural sweeteners like honey, maple syrup, or agave may seem healthier because they’re less processed or come from plants, your body still breaks them down into glucose or fructose, just like white sugar. That means they can raise blood sugar and insulin levels in a very similar way.
In fact, some natural sweeteners have similar glycemic indexes (GI) than table sugar:
Table sugar (sucrose): GI ~65
Honey: GI ~50-60 (can range higher depending on the source)
Agave syrup: GI ~15–27 (lower GI, but high in fructose, which stresses the liver and may contribute to insulin resistance)
Maple syrup: GI ~54
Even though some have a lower GI, they're still considered added sugars and can contribute to blood sugar spikes, inflammation, and metabolic stress when overused.
What matters most is:
The total quantity of sugar
Whether it’s consumed with fiber, protein, or fat (which slows glucose absorption)
Whether it’s part of a whole food (like fruit) or isolated (like added sweeteners)
Natural sugars aren’t “bad,” but they’re not a free pass either. It’s still wise to use them sparingly and mindfully, especially if you're working on blood sugar balance, hormone health, or inflammation.
Myth #2: “Your genes determine your health destiny.”
The Truth:
While your genes provide a blueprint, they are not a fixed sentence. What matters more is how those genes are expressed, and that’s where epigenetics comes in. Epigenetics refers to the biological signals that tell your genes when to turn “on” or “off,” and those signals are largely shaped by your environment, daily habits, and internal health.
In simple terms, you may carry a genetic predisposition for certain conditions, like heart disease, Type 2 diabetes, or even autoimmunity, but that doesn’t mean those outcomes are inevitable. Your nutrition, movement, sleep quality, stress levels, toxic exposures, and mindset all influence how your genes behave.
This is the science behind why lifestyle medicine and root-cause approaches are so powerful. You're not at the mercy of your genetics. You can make choices every day that support your body in turning on healing, repair, and longevity pathways.
Myth #3: “If your lab results are 'normal,' you’re fine.”
The Truth:
"Normal" doesn't always mean optimal. Lab reference ranges are based on population averages, and the reality is that the average population today is often chronically stressed, nutrient deficient, overweight, and dealing with various health challenges. This means that "normal" can sometimes be a low bar, reflecting what is common rather than what is truly healthy.
For example, someone might have a “normal” vitamin D level but still be at the lower end of the range, which can contribute to fatigue, weakened immunity, or slower recovery from illness. Similarly, cholesterol or blood sugar levels might fall within the standard range but still be high enough to increase long-term risk for heart disease or diabetes.
Many people experience symptoms such as persistent fatigue, brain fog, digestive issues, mood fluctuations, or unexplained weight changes even though their labs don’t raise any red flags.
True health means looking beyond just the numbers. It requires understanding your unique symptoms, lifestyle factors, and family history, and sometimes aiming for levels that support your best function rather than just what’s average.
Myth #4: “Menopause starts at 50.”
The Truth:
Menopause, defined as going 12 months without a period, does average around age 51, but the journey begins much earlier. Perimenopause, the hormonal transition phase leading up to menopause, typically starts in your late 30s or early 40s, though it can begin even earlier or later for some women.
During perimenopause, hormone levels fluctuate unpredictably, which can cause a wide range of symptoms well before your periods fully stop. These might include irregular cycles, hot flashes, night sweats, mood changes, brain fog, sleep disturbances, and changes in libido or energy levels.
Because symptoms can start years ahead of menopause, many women don’t realize they’re experiencing perimenopause and may attribute changes to stress, aging, or other factors. Understanding this transition is crucial for managing symptoms effectively and supporting long-term health.
Recognizing perimenopause early gives you the opportunity to make lifestyle adjustments, seek appropriate support, and optimize your wellbeing through nutrition, movement, stress management, and, if needed, hormone replacement therapies.
Myth #5: “HRT is dangerous and should be avoided.”
The Truth:
This misconception largely comes from early interpretations of the Women’s Health Initiative (WHI) study published in the early 2000s, which raised concerns about hormone replacement therapy (HRT). However, subsequent research has clarified many of those findings and shown that HRT can be both safe and highly beneficial, especially when started early in menopause and tailored to the individual.
For many women, HRT effectively reduces distressing symptoms like hot flashes, night sweats, and sleep disturbances, which can significantly improve quality of life. It also supports bone density, helping to prevent osteoporosis and fractures. Additionally, emerging evidence suggests that when initiated in the right candidates, typically within 10 years of menopause onset, HRT may have protective effects on heart health and cognitive function.
Of course, HRT is not a one-size-fits-all solution. The benefits and risks vary depending on factors like age, personal and family medical history, type of hormones used, and delivery method. That’s why working with a knowledgeable healthcare provider who takes a personalized approach is so important.
For many women, HRT offers a valuable tool in managing menopausal changes and supporting long-term health, but it’s essential to evaluate options carefully and make informed choices based on current evidence.
Myth #6: “Sodium is bad for you and causes high blood pressure.”
The Truth:
Sodium is an essential mineral that works closely with potassium to maintain your body’s fluid balance, nerve function, and muscle contractions—including your heartbeat. The key to good health isn’t just how much sodium you consume, but how well it’s balanced with potassium.
When you eat too much sodium without enough potassium, it can disrupt this delicate balance. High sodium intake can cause your body to retain excess fluid, increasing blood pressure and putting extra strain on your heart and blood vessels. Potassium helps counteract these effects by relaxing blood vessel walls and helping your kidneys remove sodium through urine.
Many people consume far more sodium than potassium, often due to processed and packaged foods. Increasing potassium-rich foods like fruits, vegetables, beans, and nuts is just as important as managing sodium intake to support healthy blood pressure and overall heart health.
Instead of focusing solely on cutting sodium, aim for a balanced approach that includes plenty of potassium-rich whole foods. This balance is what truly supports cardiovascular health, nerve function, and muscle strength.
Myth #8: “A little alcohol helps you live longer.”
The Truth:
For years, many people believed that moderate alcohol consumption, like a daily glass of wine, could protect the heart and help you live longer. While some early studies suggested modest cardiovascular benefits, recent research paints a clearer picture that that is not the case.
Current evidence indicates that there is no completely safe level of alcohol consumption when it comes to longevity and overall health. Even small amounts of alcohol increase the risk of certain cancers, including breast, liver, esophageal, and colorectal cancers. Alcohol can also contribute to liver disease, disrupt sleep quality, impair immune function, and increase the risk of accidents and injuries.
Ultimately, while alcohol may be enjoyable in social settings, it’s important to understand that it is a toxin to the body. Minimizing alcohol is the best strategy for reducing disease risk and supporting long-term health and longevity.
Myth #9: “Menopause is just about hot flashes and mood swings.”
The Truth:
While hot flashes and mood changes are often the most talked about symptoms, menopause is actually a complex, full-body transition that goes far beyond these well-known signs. This phase marks the end of your reproductive years but also triggers wide-ranging changes in many systems throughout your body.
The hormonal shifts during menopause affect your brain, leading to challenges with memory, focus, and even increased risk for anxiety or depression. Heart health is also impacted, as estrogen helps protect blood vessels, and its decline can increase the risk of cardiovascular disease.
Your bones become more vulnerable too, since estrogen plays a key role in maintaining bone density, raising the risk of osteoporosis and fractures. Metabolism changes can lead to weight gain and shifts in how your body processes blood sugar and fat.
Sleep disturbances are common, often caused by night sweats but also influenced by changes in circadian rhythms. Digestion may slow down, and some women notice changes in gut health or increased bloating.
Your skin is also affected. Lower estrogen levels can reduce collagen production, leading to dryness, thinning, and loss of elasticity.
Understanding menopause as a full-body transition helps you take a more comprehensive approach to managing symptoms and supporting your health during this time. It’s not just about managing hot flashes, it’s about caring for your whole body and mind.
Myth #10: “ You need to detox with cleanses or juice fasts.”
The Truth:
The idea that you need special cleanses or juice fasts to “detox” your body is a popular health myth, but the truth is that your body is already equipped with highly effective systems to handle toxins every day. Your liver, kidneys, lungs, digestive tract, and skin work continuously to filter out waste and harmful substances, keeping you healthy without the need for extreme diets or supplements.
In fact, extreme cleanses or juice fasts can do more harm than good. When you drastically reduce calorie intake or eliminate entire food groups, you risk disrupting your metabolism, lowering your energy, and missing out on vital nutrients your body needs to function properly. This can lead to muscle loss, nutrient deficiencies, and even impair your body’s natural detoxification processes.
Rather than relying on short-term cleanses, supporting your body’s natural detox system means focusing on a balanced diet rich in whole foods, plenty of water, adequate sleep, and regular physical activity. Eating a variety of fruits, vegetables, whole grains, and lean proteins provides antioxidants and nutrients that help your liver and kidneys do their jobs efficiently.