💬 “Diet soda is worse than regular soda.”

• Myth: Artificial sweeteners are more harmful than sugar.
• Reality: While not necessarily healthy, diet sodas are generally less harmful than sugary sodas in terms of calorie and sugar content. However, concerns remain about long-term effects of artificial sweeteners on gut health and appetite regulation. 

🍷 “Red wine is good for your heart because of resveratrol.”

• Myth: A glass of red wine a day is heart-healthy.
• Reality: Resveratrol has shown benefits in lab studies, but the amount in wine is too small to have a significant effect. The risks of alcohol often outweigh the benefits.

🥚 “Eggs raise your cholesterol and are bad for your heart.”
 

• Myth: Dietary cholesterol = blood cholesterol.
• Reality: For most people, moderate egg consumption does not significantly impact blood cholesterol or heart disease risk.

🥛 “You need milk for strong bones.”
 

• Myth: Only dairy provides enough calcium.
• Reality: While dairy is a good source, many other foods (leafy greens, fortified plant milks, tofu) and lifestyle factors (like weight-bearing exercise) contribute to bone health.

💧 “You must drink 8 glasses of water a day.”
 

• Myth: Everyone needs exactly 64 oz of water daily.
• Reality: Hydration needs vary by individual, activity level, and climate. Thirst is usually a good guide.

🌿 “Natural products are always safer and better.”
 

• Myth: “Natural” means healthy.
• Reality: Many natural substances (e.g., arsenic, cyanide) are toxic. “Natural” is not a regulated term and doesn’t guarantee safety or efficacy.

🥗 “Detox diets cleanse your body.”
 

• Myth: Juices, teas, or fasts remove toxins.
• Reality: Your liver and kidneys already detox your body efficiently. Most detox products are unnecessary and sometimes harmful.

🧬 “You can boost your metabolism with certain foods or supplements.”
 

• Myth: Spicy foods, green tea, or pills can significantly increase metabolism.
• Reality: While some foods have a minor thermogenic effect, sustainable metabolism changes come from muscle mass and physical activity.

🥩 “High-protein diets damage your kidneys.”
 

• Myth: Protein is harmful to kidney function.
• Reality: In healthy individuals, high-protein diets are generally safe. The concern mainly applies to those with pre-existing kidney disease.

🛌 “You can catch up on sleep over the weekend.”
 

• Myth: Sleeping in on weekends reverses sleep debt.
• Reality: While it may help temporarily, chronic sleep deprivation can’t be fully undone with weekend recovery sleep. 

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