Nutrition myths (quick hits)
Key facts
- "Carbs at night" do not inherently cause fat gain—overall intake and protein are bigger levers.
- Detox teas/juices aren’t needed—your liver and kidneys already do that.
- You can’t spot‑reduce fat; caloric balance and training drive changes.
- Supplements can help, but basics (protein, fiber, sleep, steps) matter more.
How to apply it
- Anchor meals with a quality protein source.
- Aim for 25–38 g/day of fiber from plants and whole grains.
- Set a steps target and train 2–4x/week with progressive overload.
- Be skeptical of miracle claims—look for evidence and third‑party testing.
Research & sources
We’ll cite umbrella reviews and major guidelines that address these myths.
- Placeholders for peer‑reviewed reviews and guidelines (we'll add citations next).