Let’s be honest, health advice is everywhere. From social media influencers to your well-meaning relatives, it seems like everyone has something to say about how to eat, exercise, or live longer. And while some of it is genuinely helpful, a lot is outdated, oversimplified, or just plain wrong. Somewhere along the line, myths mixed in with facts, and now it’s hard to know what to believe. But remember, you’re not alone in this. Many have felt confused or guilty for eating carbs, skipping a sweaty workout, or not drinking exactly eight glasses of water daily.

One of the most common myths is that carbs are the enemy. For years, we’ve been told to avoid them if we want to lose weight, but here’s the truth: your body needs carbohydrates. They’re your brain’s primary energy source, and when you choose the right kinds: whole grains, fruits, veggies, legumes — they help fuel your body healthily and sustainably. Cutting carbs completely might get quick results, but it’s rarely something you can or should keep up with long-term. It’s not about removing carbs, it’s about choosing better ones.

Another myth that needs to go is that a workout only “counts” if you’re drenched in sweat and completely wiped out. That mindset can be damaging. Movement doesn’t have to be intense to be effective. A long walk, a slow yoga flow, and even stretching after a long day benefit your body. Fitness should support your life, not something that drains or punishes you for eating a cookie. We’ve been made to believe that rest days are lazy or that only intense workouts matter, but balance and consistency are where accurate results live.

Now let’s talk about detoxes, those flashy teas, juice cleanses, and social media ads that promise to “flush toxins” from your body. Here’s a reality check: your body is already doing that. Your liver, kidneys, and digestive system are designed for that. No magic drink can do a better job. Most detoxes do little more than starve you and cause bloating, fatigue, or even digestive issues. To support your body’s natural detox process, focus on whole foods, stay hydrated, and get quality sleep.

Another big one is the fear of fat. For years, we were told fat was the villain, that if you wanted to stay healthy or lose weight, you had to cut it out. But the truth is, healthy fats are essential. Think avocados, nuts, seeds, olive oil: these fats help your body absorb nutrients, balance hormones, and keep you full. The real problem isn’t fat itself, but the overprocessed, sugary “low-fat” alternatives that often replace it. We need to stop fearing food groups and start understanding them.

Even the water myth makes the list. You’ve probably heard that you must drink eight glasses a day. While staying hydrated is essential, the amount you need depends on your body, activity, climate, and diet. Some days, you might need more. Some, less. A good rule? Listen to your body. If you’re thirsty or your urine is dark, drink more water. If you’re eating lots of fruits and vegetables, you’re probably already getting some hydration from food.

Health isn’t about following trends or copying someone else’s routine. It’s about listening to your body, learning what works for you, and being open to unlearning things that don’t serve you anymore. We’ve all fallen for a few of these myths at one point, and that’s human. What matters is what we do once we know better. So the next time you hear a quick-fix solution or a strict rule wrapped in fear or guilt, remember, you have the power to pause and ask: Is this helping me feel better, or just making me more confused? You’re in charge of your health journey.

Your health journey should empower you, not shame you. It should feel flexible, not rigid. And most of all, it should be rooted in truth, not myths dressed up as advice.