During a recent episode of the HealthspanMD podcast, Dr. Robert Hurst and registered dietitian Kristine James tackled the most common (and most frustrating) myths in nutrition. Together, they broke down the confusing messages people hear about protein, carbs, fasting, processed foods, and more, and explained why personalized, sustainable nutrition is the real path to long-term health.
At HealthspanMD, we’re passionate about helping individuals live stronger, longer lives by replacing trendy diets with evidence-based strategies that work. Our personalized approach focuses on improving metabolic health, maintaining muscle, and building eating habits that support your goals, not someone else’s social media plan. If you're tired of spinning your wheels, schedule a call with our team today and get the clear, customized nutrition guidance you deserve.
Let’s take a closer look at five myths Kristine James helps her clients unlearn:
Myth #1: You Need 1 Gram of Protein Per Pound of Body Weight
“I get a lot of people coming in saying, ‘I’ve heard I’m supposed to be eating one gram per pound of body weight,’” Kristine says. This is one of the most common pieces of advice circulating in fitness and diet circles, but according to Kristine, it’s not the most accurate.
She points out that many people interpret this recommendation without considering their age, goals, or body composition, leading to confusion or frustration when they can’t meet that number.
Instead of applying the same number to everyone, Kristine encourages clients to consider their ideal body weight and adjust protein intake based on their individual needs. For many people, she says 0.5 to 0.8 grams per pound of ideal body weight is a more appropriate and sustainable range.
“You want enough protein to support your goals (like maintaining muscle), but more isn’t always better,” she explains. For some people, trying to hit extreme targets can backfire, crowding out other important nutrients or leading to disordered eating patterns.
The bottom line? Protein is important, but it doesn’t need to be excessive. What matters most is that it fits your overall health plan and helps you build and preserve strength in a way that works for your lifestyle.
Myth #2: You Have to Choose Between Low-Fat or Low-Carb
It’s one of the oldest debates in modern nutrition: Are carbs the problem, or is it fat? Depending on what diet is trending this month, you might feel pressured to cut out bread, butter, or both. However, according to Kristine, this all-or-nothing approach misses the bigger picture.
“Everybody’s different. Some people do well on lower carb, some people do well on a more Mediterranean type [of diet] with more complex carbs,” she explains. “We have to figure out what’s sustainable and what works best for each person.”
Rather than encouraging people to follow strict low-fat or low-carb guidelines, Kristine helps clients focus on quality over quantity by choosing nutrient-dense foods and minimizing ultra-processed options, no matter where they fall on the carb-fat spectrum.
She emphasizes that success doesn’t come from sticking to rigid labels, but from building a balanced, realistic eating pattern that supports long-term health and energy.
Myth #3: All Processed Foods Are Bad
Speaking of ultra-processed foods, Kristine helps her clients understand that not all processed foods are created equal, and some may even be beneficial.
“There’s a difference between minimally processed foods and ultra-processed foods,” she explains. “Frozen fruit or vegetables are technically processed, but they can be a really great option.”
The key, she says, is knowing how to read ingredient labels and identify what's actually in your food. Many people assume anything that comes in a package is unhealthy, but that simply isn’t true. Minimally processed items like canned beans, frozen produce, and pre-cut vegetables can be convenient and nutritious options that make healthy eating more accessible.
What you want to avoid, Kristine says, are ultra-processed products. These are foods loaded with added sugars, unhealthy fats, preservatives, and artificial ingredients, like packaged snack cakes, sugary cereals, and heavily marketed “health” bars that don’t deliver much actual nutrition.
“You have to look beyond the front of the label,” she advises. “You might see something that says ‘keto’ or ‘high-protein,’ but when you flip it over, it’s full of artificial sweeteners and additives.”
Bottom line: “processed” doesn’t always mean “bad.” Some minimally processed options (like canned veggies and beans) are great staples to have on hand to help you get a variety of whole foods in your diet.
Myth #4: Intermittent Fasting Works for Everyone
Intermittent fasting has gained massive popularity in recent years, with promises of weight loss, better energy, and improved blood sugar control. But according to Kristine, it’s not a universal solution that's right for everyone.
“I’ve seen intermittent fasting work well for some people,” she says. “But it can also backfire, especially if someone already struggles with keeping muscle mass or has certain medical conditions.”
For some individuals, going long periods without food can lead to fatigue, nutrient gaps, or disordered eating patterns, particularly if fasting becomes too restrictive or stressful to maintain. Kristine stresses the importance of evaluating how your body responds rather than assuming what works for others will work for you.
She also notes that intermittent fasting may not be appropriate for:
- People with a history of eating disorders
- Those with thyroid or adrenal concerns
- Individuals trying to gain or preserve lean muscle mass
“If someone’s already not getting enough protein or calories, fasting might do more harm than good,” she explains. “It all comes down to your goals, your health, and what’s sustainable.”
Myth #5: Juicing Is a Healthy Shortcut
Juicing is often marketed as a fast track to better health: Detox your body, boost your energy, and get your greens all in one sip. But Kristine cautions that juicing isn’t always as beneficial as it seems.
“Juicing can spike blood sugar pretty significantly,” she explains. “You’re getting all the sugar from the fruit but none of the fiber that helps slow it down.”
That lack of fiber is a big deal. When fruits and vegetables are juiced, they lose the structural components that help regulate digestion, support gut health, and maintain stable blood sugar. What’s left is often a high-sugar drink that can be just as disruptive to your metabolism as a sugary soda.
Kristine also points out that many store-bought juices (and even some homemade ones) contain more fruit than vegetables, further increasing the sugar content without delivering the full range of nutrients.
“I’d rather people eat the whole fruit or veggie,” she says. “You’ll feel fuller, get more fiber, and avoid the sugar spike.”
Final Thoughts: Sustainable Nutrition Is Personal
At HealthspanMD, we believe nutrition shouldn’t feel restrictive, overwhelming, or one-size-fits-all. As Kristine James, RD, shared, many of the most common nutrition beliefs are built on outdated or oversimplified advice, and unlearning those myths is often the first step toward better health.
That’s the heart of our approach: evidence-based, personalized longevity coaching that empowers you to eat in a way that supports your goals, your metabolism, and your lifestyle. Whether you're focused on building strength, improving energy, managing blood sugar, or simply eating with more confidence, we’re here to guide you.
If you’re ready to take the next step in your nutrition journey and move beyond the myths, schedule a call with us today. We’re here to support you with expert guidance and personalized care every step of the way.
