10 Wellness Myths to Stop Believing (Including Cutting Carbs to Be Healthy)

Wellness has become the ultimate personality trait—but behind the protein shakes and Pilates lies a mess of myths we seriously need to sweat out.

By Gianna Sibal April 16, 2025

You Must Cut Carbs to Be Healthy—and 9 Other Wellness Myths to Stop Believing

What recent health resolutions have you committed to: eliminating sugar, cutting carbs, or doing daily crunches for a flatter stomach? In a world where advice often comes from social media, it’s tough to separate fact from fiction. Especially for Gen Z—the wellness, Pilates, and running generation—navigating the flood of fitness trends and influencer-backed tips can be overwhelming. Many popular health beliefs are either unsupported or directly contradicted by research, yet they persist, mostly driven by the appeal of quick fixes. It’s understandable: blaming one thing or adopting a simple solution feels easier than accepting that real wellness takes consistency, nuance, and a recognition that no two bodies are exactly the same.

1. Gluten-Free is a Guaranteed Glow-Up

Gluten has been unfairly demonized, but unless you have celiac disease or a medically diagnosed sensitivity, cutting it out likely won’t improve your health. In fact, many gluten-free products are more processed, pricier, and lower in nutrients than their whole-grain counterparts. If you feel better without gluten, that’s worth exploring—but it’s not a one-size-fits-all health move.

2. You Need Eight Glasses of Water a Day

The “eight glasses a day” rule has stuck around like a catchy jingle, but hydration needs vary wildly from person to person and depend on climate, activity, and diet. Yes, water is essential, but so are soups, fruits, teas, and even that morning coffee. Instead of tracking ounces, tune into your body—if you’re thirsty and your urine is pale yellow, you’re likely hydrated.

Caffeine is a natural stimulant, but it also leads to energy crashes — ^{Include water from all dietary sources, not just your water bottle. Rather than obsessing over a number, listen to your body}

3. Carbs Are the Enemy of Weight Loss

Carbs have taken the blame for weight gain, but they’re your body’s primary energy source—especially for your brain and muscles. Reducing refined carbs like white bread helps, but complex carbs like fruits, legumes, and whole grains are packed with fiber and nutrients. Weight gain is more about overall calorie intake, not just carb consumption.

4. Sugar Is Toxic

While excessive added sugar can contribute to health issues, labeling sugar as inherently toxic oversimplifies the truth. Your body needs glucose to function, and not all sugars are equal; there’s a big difference between a banana and a soda. Instead of eliminating sugar entirely, focus on moderation and context.

5. Multivitamins Are Magic Pills

Unless you have a deficiency or specific need—like pregnancy or a restrictive diet—multivitamins may not offer much benefit. If your meals are balanced and varied, you’re likely getting the nutrients you need. Supplements should support, not replace, a good diet.

6. Juice Cleanses Detox the Body

Juice cleanses promise a reset, but the body already detoxes itself thanks to your liver and kidneys. Cleanses are usually low in protein, fiber, and calories, leaving you tired and more likely to overeat later. Drinking juice can boost your fruit and veggie intake, but whole foods and hydration are more effective and sustainable.

4 Uncomplicated Wellness Habits to Boost Your Health — ^{While juices can be a tasty way to boost your fruit and veggie intake, cleanse plans are often low in protein, fiber, and calories, leaving you tired, irritable, and prone to rebound eating}

7. You Can Turn Fat Into Muscle

This myth is persistent but biologically inaccurate. Fat and muscle are different tissues; you can’t “convert” one into the other. However, with consistent training and a calorie deficit, you can lose fat and gain muscle simultaneously. It’s a reshaping process, not a transformation.

8. Hot Lemon Water Detoxes and Aids Digestion

While warm lemon water is hydrating and contains a bit of vitamin C, it won’t detox your organs or balance your body’s pH. Still, it’s a soothing habit. Just be careful of its acidity, which can wear down tooth enamel if sipped regularly on an empty stomach.

9. Everyone Needs a High-Protein Diet

Protein is important, but too much can be unnecessary and even harmful for some. Extremely high-protein diets can strain the kidneys and often crowd out other essential nutrients. Your intake should match your lifestyle and activity level, not social media hype.

10. Spot Training Can Target Fat Loss

Doing crunches won’t magically flatten your stomach, and squats won’t eliminate thigh fat. Fat loss happens across the whole body—not just where you’re exercising. Spot training can tone muscles, but visible results come from full-body workouts and consistent nutrition.

12-3-30: The Perfect Routine for Beginners Seeking Stability and Strength — ^{Fat loss happens systemically, not locally, and targeting one muscle group won’t melt away the fat that surrounds it}

At the end of the day, health isn’t about chasing trends—it’s about finding what works for your body and your lifestyle. The more we question popular advice and lean into science over shortcuts, the better we can take care of ourselves in a way that actually lasts.

Photos and Featured Image: MEGA ARCHIVES, GIRLS BUZZ (via Website)