10 Health Myths to Leave Behind as You Head Into the New Year

As one year wraps up and another approaches, it’s natural to reflect on your health, habits, and how you want to feel moving forward. But instead of focusing on all-or-nothing resolutions, this is a powerful time to set realistic goals, reinforce what’s already working, and cut through the noise that often surrounds fitness and nutrition.

Between viral wellness trends, extreme diet culture, and conflicting advice online, it can be hard to know what actually supports long-term health. Let’s reset the conversation by debunking 10 common (and very current) health myths, so you can head into the new year informed, confident, and ready to build momentum.

Myth 1: Healthy Eating Has to Be Expensive

The truth: Nutritious eating can be budget-friendly with thoughtful planning. Research consistently shows that affordable staples such as beans, lentils, eggs, frozen fruits and vegetables, oats, rice, and seasonal produce provide excellent nutrition at lower cost. Planning meals, buying in bulk, and using frozen options can significantly reduce grocery bills without sacrificing health. (source)

Takeaway: Focus on simple, repeatable meals and build your grocery list around versatile, whole-food staples.

Myth 2: Carbs Are the Enemy

The truth: Carbohydrates are essential for energy, performance, and recovery.

Carbs fuel your workouts, support brain function, and help replenish glycogen stores after exercise. What matters most is quality, not elimination. (source)

Better choices: Whole grains, fruits, vegetables, beans, and legumes provide fiber, vitamins, and sustained energy.

Takeaway: Instead of cutting carbs, aim to upgrade them.

Myth 3: Late-Night Eating Causes Weight Gain

The truth: Timing matters less than total intake and food quality. If you train later in the day or have a busy schedule, eating in the evening can support recovery and consistency. Research shows that mindless snacking, not eating late, is often the issue. (source)

Takeaway: Choose intentional, balanced meals or snacks, especially those rich in protein, rather than grazing.

Myth 4: Full-Fat Foods Are Bad for You

The truth: Healthy fats are essential for hormone health, nutrient absorption, and satiety. Unsaturated fats from olive oil, avocado, nuts, seeds, and fatty fish support heart health. Low-fat products often replace fat with sugar or sodium. (source)

Takeaway: Read labels and focus on whole-food sources of fat, not fear-based rules.

Myth 5: You Need Supplements to Be Healthy

The truth: Supplements can help, but they don’t replace a balanced diet. Most nutrients are best absorbed through food. Supplements should support gaps, not act as shortcuts. (source)

Takeaway: Food first. Supplements second. Guidance matters.

Myth 6: Detoxes and Cleanses Reset Your Body

The truth: Your body already detoxes daily. Your liver, kidneys, and digestive system are highly effective. Juice cleanses often lack protein, fiber, and essential fats, which can disrupt energy and metabolism. (source)

Takeaway: Support your body with hydration, whole foods, fiber, and sleep, not with extreme resets.

Myth 7: All Calories Are Equal

The truth: Calories matter, but where they come from matters more. Protein, carbs, and fats affect metabolism, satiety, and blood sugar differently. Highly processed foods are easier to overconsume and less filling. (source)

Takeaway: Focus on nutrient density, not just calorie counts.

Myth 8: Cutting Calories Aggressively Gets Faster Results

The truth: Extreme restriction often backfires. Research shows slow, steady progress is more sustainable and preserves muscle mass, metabolism, and mental health. (source)

Takeaway: Consistency beats intensity every time.

Myth 9: Salt Is Always Bad

The truth: Sodium is an essential electrolyte, especially for active people. While excess sodium from processed foods can be harmful, athletes and those who sweat regularly need adequate intake for hydration and muscle function. (source)

Takeaway: Balance matters. Focus on whole foods and hydrate appropriately.

Myth 10: Fasted Cardio Is Superior for Fat Loss

The truth: Fat loss depends on overall energy balance, not workout timing. Some people enjoy fasted workouts; others perform better fueled. Research shows no significant fat-loss advantage when calories are matched. (source)

Takeaway: Choose what helps you feel strong and consistent.

The Bottom Line: Head Into the New Year Strong

You don’t need extreme rules or perfect plans to build a healthy lifestyle. What works exceptionally well in the long term is clarity, consistency, and support. Leave the myths behind, lean into evidence-based habits, and focus on progress you can sustain.

Strong isn’t about starting over; it’s about building forward.