Scary Science: Myth Busters for Your Social Media Feed

Oct 29

Scrolling through social media can be a minefield of health and nutrition advice. One day, a post praises a “miracle” supplement saying you MUST take it if you want to be your best self; the next, that supplement is slammed for being dangerous and containing damaging ingredients. And what is the deal with carbs, protein, and fat? Should you be intermittent fasting, carnivore, low carb?? It's enough to make your head spin! Welcome to the world of "scary science"—the pseudo-scientific claims that sound just plausible enough to be terrifying. But don't worry, we're here to be your personal myth busters and help you navigate the noise with a dose of real science.

Myth 1: "Detox" and "Cleanse" Diets Are Necessary to Remove Toxins

This is one of the most persistent and profitable myths in the wellness world. The idea that you need to drink a specific juice, tea, or supplement to "detoxify" your body is simply false. The human body is equipped with two incredibly efficient organs, the liver and kidneys, that work tirelessly to remove waste and harmful substances. As long as these organs are healthy, your body is in a constant state of detoxification. These expensive cleanse kits are, at best, a waste of money and, at worst, can be dangerous and damage your gut microbiome.

Myth 2: "Superfoods" and Supplements are a Magic Bullet

Social media is full of influencers pushing the latest "superfood" or supplement, from chlorophyll drops to perfect skin gummies. While many of these items are not harmful in moderation, they are not the miracle cures they are made out to be. Claims about a single food preventing cancer, curing acne, or melting fat overnight are almost always too good to be true. The truth is, a single food will not undo an unhealthy diet or lifestyle. The focus should always be on a balanced, varied diet of whole foods, not on expensive, unproven supplements.

Myth 3: You Should Cut Out Entire Food Groups

The "all or nothing" approach to dieting is a huge red flag. Diets like the carnivore diet or extreme fasting protocols that require you to eliminate major food groups or avoid food for 12+ hours can be dangerous. They often lead to nutrient deficiencies and are not sustainable in the long term. A balanced and sustainable approach to nutrition often involves the most "boring" advice: eating a variety of foods, managing portion sizes, staying hydrated, and getting enough sleep. It doesn’t have to be flashy to be effective!

How to Spot the Pseudoscience

So how can you protect yourself from "scary science"? Here are a few red flags to look for:

Emotional Appeals: Be wary of claims that use fear-mongering language, such as calling common foods "toxic" or "cancer-causing" without scientific evidence.
Speaking in Absolutes: Real science is nuanced. Be skeptical of anyone who claims a product is the "only way" or provides a "proven" cure. When it comes to the science of nutrition there are very few things we can say are absolutely true. Often the answer is “it depends”, and if the message you are receiving doesn’t allow space for individuality and nuance, it likely isn’t high quality information.
Unqualified Experts: A personal anecdote or a large social media following does not make someone a credible source of nutrition information. Look for registered dietitians (RDN) or individuals with a PhD in nutrition. Just because someone has MD behind their name, it doesn’t automatically make them qualified to be giving nutrition advice. Did you know that someone who is an orthopedic surgeon usually has less than 1% of their overall coursework dedicated to nutrition? Just because I have taken coursework in kinesiology doesn’t mean you should take my advice over your physical therapist. The same is true when it comes to nutrition!
Quick Fixes: If a product or diet promises to help you lose a significant amount of weight in a short amount of time, it's a marketing gimmick, not a sustainable solution. These types of quick fixes also likely come with some kind of risk for your health.

The best way to stay healthy is to follow the basic, science-backed principles of nutrition and listen to your body, not the latest social media trend.