IN the world of fitness and nutrition, misinformation spreads fast, often faster than actual science. Social media trends, outdated advice, and marketing from supplement companies have created a landscape where people are working hard but not always smart.

“Understanding what’s myth versus fact can save you time, money and frustration, and also help you build a healthier, more sustainable lifestyle,” said health & wellness coach Judene Fray.

Below she debunks some of the diet and fitness myths that continue to hold some gym buffs hostage.

Myth: Egg yolks are unhealthy, only eat egg whites

Fact: “Egg yolks have been unfairly demonised for years because of their cholesterol content. In reality, for most healthy people, dietary cholesterol has minimal impact on blood cholesterol levels,” Fray said.

“By skipping yolks you’re missing vitamins A, D, E and K, healthy fats, choline, which is important for brain and liver function, and a large portion of the egg’s protein quality.”

She said whole eggs are far more nutritious than egg whites alone. Unless you have a specific medical condition, ditching the yolk is unnecessary.

Myth: Supplements are better than real food

Fact: “Supplements are exactly what the name implies; they’re supplementary, not replacements,” Fray said. “Relying on protein powders, pills and shakes instead of real meals can lead to nutrient gaps, poor digestion and lower satiety, meaning you get hungry faster.”

She said real food wins everytime, because whole foods contain fibre, enzymes, and micronutrients supplements lack.

“There will also be better long-term health outcomes and a more balanced nutrition,” she said. “Example, a chicken breast or lentils provide protein plus vitamins and minerals, while a protein shake gives mostly isolated protein. Use supplements for convenience, not as your main nutrition source.”

Myth: You need protein shakes to build muscle

Fact: “You don’t need protein shakes, you need enough total daily protein,” Fray said. “Protein-rich whole foods include eggs, chicken, fish, beans and lentils, Greek yoghurt, and nuts and seeds. Protein shakes are helpful if you’re busy, and you struggle to hit protein targets. Whole foods can fully support muscle growth without any supplements.”

Myth: Carbs make you fat

Fact: “Carbohydrates are your body’s primary energy source, and they’re especially important for workouts,” Fray said. “Weight gain happens from consuming more calories than you burn, and not from carbs specifically.”

She said healthy carb sources include fruits, vegetables, whole grains and sweet potatoes.

“Cutting carbs unnecessarily can hurt performance and energy levels,” Fray said.

Myth: Fat is bad for you

Fact: “Healthy fats are essential for hormone production, brain function and nutrient absorption,” Fray said.

“Healthy fat sources include avocados, nuts, seeds and olive oil.”

She said the key is to avoid trans fats, not all fats.

“The truth is simple,” Fray said. “Eat mostly whole, nutrient-dense foods, prioritise consistency over perfection, use supplements only when needed, and don’t fear balanced meals, including egg yolks!”