Myths

Hey there and welcome!

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 hard-earned 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.

Ps: If you have specific questions regarding other myths or uncertainties please don’t hesitate to leave me a message via the contact form.

Popular health and body myths:

Batman Slapping Robin Meme | MY FRIENDS AND THE INTERNET SAID BREAD MAKES YOU FAT....... EATING TOO MUCH MAKES YOU FAT!!! | image tagged in memes,batman slapping robin | made w/ Imgflip meme maker

  • Carbohydrates are fattening – false. Eating more than you need, in calories, will make you increase your fat percentage. Also, keep in mind that proteins (4kcal/gram), carbohydrates (4kcal/gram), as well as fats (9kcal/gram), have calories. [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 😉 [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 analyses 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]

 

  • 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.  [30] [31]

 

  • 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).

 

Change My Mind Meme | Technically you are always starving to death | image tagged in memes,change my mind | made w/ Imgflip meme maker

  • When I am hungry I need to eat. False.  When your stomach is empty your brain gets a signal that there is space. This used to be useful when hunting or foraging as that hunger signal would drive you to start finding food. Times have changed, just a tad. Right? Or are you one of those minimalists living in the wild, off the grid without any money nor internet – oh, wait. Right, so to make this clear, the hunger signal is mostly neurological. So a good distraction will get you through that hunger feeling. Seriously – if you were feeling like dying from hunger and there was a lion in your area looking to eat you you’d probably not be needing a mars bar. This is something I often have to work with when people want to lose weight. It’s different per person but there are always options to work with for positive distractions.

 

  • 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. [32]

 

  • 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, [33]

 

  • 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. [34]

 

  • Never let your knees go past your toes in a squat. False. Unless you have knee problems. Watch what happens when you climb stairs. This myth was born out of physiotherapy perspectives for people who have knee problems. Then it might be viable advice. So why do so many trainers still claim this for everyone? Well, way back, instructors didn’t take the time to get to know the ailments or sensitivities of their clients in group class settings. Thus, as a precaution they advised limited range of motion options just in case there was someone with knee problems. I have always preferred to ask all my clients about their sensitivities and limits and coach them accordingly.

 

  • Lifting weights more than 2kg makes women look like bodybuilder men. Utter nonsense. If this were even remotely true all mothers would look like bodybuilders because of picking up their children and diaper bags

 

  • Unless you have a very specific and quite rare nutritional deficiency, and you eat varied fruits, veg, and carbs with sufficient proteins you probably don’t need any vitamin/mineral supplementation. Though if you are a true vegan you need some extra protein as well as extra B12 [35, 36].  But most supplements simply become expensive urine! 😉

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 am honored to be a part of.

Would you also like to know how we can help you with the best, scientifically proven methods? Press this Start here button, fill in the form and I’ll contact you as soon as possible.

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
  • 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
  30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526048/
  31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC543577/
  32. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
  33. https://www.issaonline.edu/blog/index.cfm/2011/6/1/Strength-Training-for-Children-a-review-of-research-literature
  34. https://www.ncbi.nlm.nih.gov/pubmed/26399868
  35. https://www.healthline.com/nutrition/vitamin-b12-injections?c=1575895216845#TOC_TITLE_HDR_4
  36. https://pubmed.ncbi.nlm.nih.gov/19193702/