Myths

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 sooth their ego and take your money, for useless products.

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.

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:

  • Carbohydrates are fattening – false. Eating more than you need will make you big.[1][2][3]

  • Milk gives you illnesses – false. Unless you’re really lactose intolerant. [4][5][6]

 

  • 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. [7][8][9][10][11]

  • Eating eggs every day is bad – false. 3 eggs a day can even be good for you. Yay!!! [12][13]

 

  • Sugar is addictive – false, it just tastes nice. Stop eating (added) sugars and you won’t have withdrawal symptoms, you might miss it though đŸ˜‰ [14][15][16][17][18]

 

  • 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? [19][20]

 

  • 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.[21]

 

  • Vegans don’t need extra protein – false unless you consume kilo’s of protein rich vegetables, every.day.[22][23]

 

  • 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.[24][25][26]

 

  • Aspartame is a bad sweetener replacement – false, nothing wrong with it, same as stevia.[27][28][29]

 

  • 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).

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 wich I’m honoured to be a part of.

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.

  • Peer reviewed
  • Number of people
  • Diversity of people
  • Self – reporting
  • Double-blind
  • Human or animal tested
  • etc.

Enjoy!

  1. https://www.ncbi.nlm.nih.gov/pubmed/24053221
  2. https://www.ncbi.nlm.nih.gov/pubmed/28044326
  3. http://fortune.com/2016/03/29/soda-sales-drop-11th-year/
  4. https://www.ncbi.nlm.nih.gov/pubmed/17956597
  5. https://www.ncbi.nlm.nih.gov/pubmed/962762
  6. https://www.ncbi.nlm.nih.gov/books/NBK44616/
  7. https://www.ncbi.nlm.nih.gov/pubmed/28404576
  8. https://www.ncbi.nlm.nih.gov/pubmed/28330908
  9. https://www.ncbi.nlm.nih.gov/pubmed/28315954
  10. https://www.ncbi.nlm.nih.gov/pubmed/28253494
  11. Guadalupe-Grau A, Fuentes T, Guerra B, Calbet JA. Exercise and bone mass in adults. Sports Med. 2009;39(6):439-68
  12. http://jn.nutrition.org/content/early/2017/01/10/jn.116.241877.abstract
  13. http://www.canadianjournalofdiabetes.com/article/S1499-2671(16)30562-7/abstract
  14. https://www.ncbi.nlm.nih.gov/pubmed/28174138
  15. http://www.sciencedirect.com/science/article/pii/S0195666317304099
  16. http://kyaraesteva.com/wees-niet-bang-voor-suiker/
  17. https://www.ncbi.nlm.nih.gov/pubmed/26365102
  18. https://www.ncbi.nlm.nih.gov/pubmed/20471804
  19. https://www.ncbi.nlm.nih.gov/pubmed/20433212
  20. https://www.ncbi.nlm.nih.gov/pubmed/?term=muscle+hypertrophy
  21. http://ericcressey.com/squats-vs-hip-thrusts-which-is-better
  22. https://www.ncbi.nlm.nih.gov/pubmed/21811293
  23. https://www.ncbi.nlm.nih.gov/pubmed/105630
  24. https://www.ncbi.nlm.nih.gov/pubmed/23867152
  25. https://www.ncbi.nlm.nih.gov/pubmed/27870804
  26. https://www.ncbi.nlm.nih.gov/pubmed/25559899
  27. https://www.ncbi.nlm.nih.gov/pubmed/17828671
  28. https://www.ncbi.nlm.nih.gov/pubmed/12180494
  29. https://www.ncbi.nlm.nih.gov/pubmed/28232906