On this page you can find some of the most common, as well as popular, claims that need some TLC with regards to truth and science.
With all the self-acclaimed guru’s it’s a tough mission to weed out the trustworthy literature from the utter nonsense that some people will make you believe, only to soothe their ego and take your money, for useless products.
Below this priceless list, I’ll walk you through the “how’s & why” about our methodology, but first, here’s your go-to list.
Popular health and body myths:
- Milk causes brittle bones – false. It is often stated, by the anti-milk lobbies, that milk causes brittle bones seeing the link between high milk consumption countries and hip fractures. What they forget to mention is that those high milk consumption countries generally are quite wealthy and thus a lot more people can eat better and also enjoy better health care, thus: people get much older – so it’s not the milk consumption but the fact that the average life expectancy is way higher and older people who do not train regularly just have brittle bones due to age and too little effective exercise. 
- Eating eggs every day is bad – false. 3 eggs a day can even be good for you. Yay!!! 
- Sugar is addictive – false, it just tastes nice. Stop eating (added) sugars and you won’t have withdrawal symptoms, you might miss it though 😉 
- Strength training will make you big – false, unless you do it for years and years and years, with a calorie surplus, a hectic training regime of 4+ max training per week, extra supplements and probably some jabs in the but, catch my drift? 
- Hormonal or blood analysis are necessary for great results – false, you pay huge amounts of well-earned cash for something that will only make your wallet lose weight. The science clearly shows no preference for, or against, it.
- Squats are good for a better/bigger booty – false. The squat is a knee dominant exercise wich mostly activates the quadriceps. If you want to work on a bigger and stronger but, you’ll want to do hip dominated movements like hip thrusters, glute bridges, pull-through’s, etc., which are hip-dominated exercises.
- Vegans don’t need extra protein – false unless you consume kilo’s of protein rich vegetables, every.day.
- Too much protein is bad for you – false. What your body doesn’t use can get used later and the excess of that gets thrown out.
- The deadlift is bad for your back – false. On the contrary, learning how to deadlift properly and strengthening your movement actually strongly decreases your risk of getting back problems.
- Aspartame is a bad sweetener replacement – false, nothing wrong with it, same as stevia.
You won’t lose weight if you eat too little. False. The whole “survival mode” is utter nonsense – To give you some hard hitting perspectives: starvation camps, famine stricken regions would be ecstatic if this were possible. Also – bodybuilders would not be able to lower their fat% so low.  
- Squatting with your knees past your toes is bad – false, next time you take the stairs, have a look at your knee position, no problem. The advice of not letting your knees travel past your toes is from a physio perspective for people with knee problems. This means that most instructors are told to use this reference in group classes where you don’t know who’s got knee problems. This is why we work with specific tests and movement scans to see who can go low if it’s needed for their goal(s).
- BCAA’s are necessary for optimal muscle growth – false. BCAA’s are just extremely expensive proteins that lack all – round growth support. “For this fundamental reason, a dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other EAAs will rapidly become rate limiting for accelerated protein synthesis.” Get your proteins from natural protein sources preferably and supplement with protein shakes if needed. 
- Strength training is bad for children – false. Climbing a tree is strength training if you think about it. Though children under the age of 16 should preferably not be doing max PR’s nor sport-specific strength training, 
- If you eat too little you wont lose weight i.e. survival mode – utter nonsense. Think of people in starving countries and hunger camps….eat too little you will lose weight. 
Remember to check in regularly for updates on this list.
Elaboration on our methodology:
The information on this page, and on this whole website, will regularly be adapted according to new viable research that passes the rigorous tests and qualifications such as scientific research set up.
“Scientific research set-up?” – I heard you thinking. Well, there are specific aspects of a research concept that need to be up to par before you can draw the conclusion that there might be some truth to the results published. It can get extremely technical so I’m not going to waste your time on the nitty-gritty, though a few things that we look at, as a small, tight knit, group of evidence-based trainers and coaches, of which I’m honoured to be a part of.
Would you also like to know how we can help you with the best, scientifically proven methods? Start here
A few pointers, yes there are more, that we look at, sometimes even before we look at the rest of the results of a given research paper are:
- Peer reviewed
- Number of people
- Diversity of people
- Self – reporting
- Human or animal tested
- Guadalupe-Grau A, Fuentes T, Guerra B, Calbet JA. Exercise and bone mass in adults. Sports Med. 2009;39(6):439-68