De-Influencing Wellness: The Myths We Need to Rethink
I’ve spent years immersed in the world of wellness — as a practitioner, a mom, and someone who’s seen how confusing health advice has become. Some of it is rooted in truth. Some of it has been spun, diluted, or overhyped. And lately, I’ve felt the need to pause… and gently question a few things we’ve been told to do for our health.
This isn’t about calling out — it’s about calling in. Let’s talk about the wellness narratives that may have started with good intentions… but somewhere along the way, veered into extremes.
The Protein Pendulum
We’ve heard it again and again: eat more protein. And yes — protein is critical. It supports hormones, blood sugar regulation, lean muscle maintenance, metabolism, and more.
But like many truths in wellness, the message has morphed into something extreme. People are consuming 40–60 grams of protein per meal — sometimes even more — often in the form of powders or bars, with little attention to digestion, balance, or what the body actually needs.
Here’s the thing: protein is powerful, but more isn’t always better. Chronically overconsuming protein — especially without adequate fiber, hydration, or micronutrient support — can lead to:
Bloating or sluggish digestion
Constipation (especially with low fiber intake)
Increased toxic burden on the liver and kidneys
Dehydration or electrolyte imbalance
Unexplained fatigue or heaviness after meals
And while none of this happens overnight, it’s something we see over time in people who are pushing protein for the sake of hitting a number — without tuning into how their body is responding.
So what’s a more balanced approach?
A general guideline is 0.8–1.2 grams of protein per pound of ideal body weight per day.
That’s around 100–130g/day for most moderately active adults.
Even that amount isn’t static — it should fluctuate:
On strength training days: aim for the higher end (35–45g per meal)
On lighter or rest days: the lower end is often sufficient (25–30g per meal)
For most people eating real food consistently, protein supplements like powders or bars aren’t necessary — unless you’re traveling or in a pinch
Prioritize real food sources:
Pasture-raised eggs
Wild-caught fish
Grass-fed beef, lamb, or bison
Lentils, tempeh, or properly prepared legumes
Nuts, seeds, and mineral-rich broths
Yes, if it’s between a protein shake or the drive-thru, choose the shake. Life happens. But daily reliance on processed protein products isn’t the goal. Real food works — and your body knows the difference.
The “Harder Is Better” Fitness Trap
Somewhere along the line, intensity became the gold standard — CrossFit, HIIT, Olympic lifting, fasted cardio, two-a-days. And while these workouts can be effective when used wisely, they’re often treated as the only “real” way to be fit or strong.
But here’s the truth: more isn’t always better. Sometimes it’s just more stress.
High-intensity training without proper recovery, sleep, or nourishment can keep cortisol chronically elevated. This often leads to:
Hormonal imbalances
Weight that won’t budge (especially around the belly)
Fatigue or poor sleep
Plateaus or even regression in progress
Who’s affected?
Everyone. Women navigating perimenopause, PCOS, or burnout may feel the effects more acutely, but men are impacted too — particularly those with high stress loads or minimal recovery practices.
And let’s be honest — challenges like 75 Hard might look empowering on the surface, but they often teach people to disconnect from their bodies. Two workouts a day no matter what? Eat perfectly or start over? That’s not health — that’s a checklist.
Building resilience is important. But true wellness is about listening, adjusting, and nourishing — not punishing yourself because a calendar said so.
What’s a more sustainable rhythm?
2–3 strength sessions per week (with intention, not overload)
Daily walking — low-impact, powerful, and underrated
Pilates, yoga, mobility work, or steady-state cardio
1–2 short HIIT or metabolic conditioning sessions max per week, if your body can recover
At least one full rest day
Rowing, incline walking, or low-impact circuits as alternatives to sprints or high-volume training
The goal isn’t to push harder. The goal is to move smarter — and recover better.
What’s Under the Surface Matters Most
We talk a lot about how bodies look… but not nearly enough about what’s going on underneath.
Subcutaneous fat is the kind you can pinch — more visible, mostly cosmetic.
Visceral fat wraps around the organs and is linked to inflammation, insulin resistance, and metabolic dysfunction. It’s the one we can’t see — and the one we should care more about.
Someone can look lean and still have internal imbalances. Someone else can carry softness and curves while being deeply resilient and metabolically healthy.
So let’s shift the focus away from aesthetics and toward true health:
Are you sleeping well?
Is your blood sugar stable?
Do you recover from workouts, or feel drained by them?
Are you eating enough real food?
Are your hormones in rhythm?
That’s what wellness really looks like.
When Numbers Become the Goal
There’s a time and place for tracking — and I’ll say that upfront. Counting macros or logging meals can be helpful in the beginning, especially if you’re trying to understand where your habits are now and where you want to go.
But it’s a tool — not a lifestyle.
The problem begins when tracking becomes the goal, not the guide. When your day revolves around hitting a number — whether it’s steps, calories, or macros — you start to tune out your body’s signals.
Not to mention… you can “hit your macros” and still eat fast food three times a day.
You can stay under your calorie limit and live on low-nutrient, ultra-processed snacks.
Numbers don’t equal nourishment.
This is especially important for women — our needs fluctuate throughout our cycles. Some days we need more food. Some days we need more rest. Listening to your body will always be more sustainable than hitting a target set by an app.
Tracking can build short-term awareness. But long-term? Intuition, consistency, and real food will serve you far better.
Coming Back to Center
If you’ve felt confused by what to eat, how to move, or who to trust in wellness lately — I want you to know you’re not alone.
You are your greatest investment — and how you care for yourself doesn’t need to be extreme to be effective.
Let’s normalize:
Whole food meals with protein, fat, and fiber
Gentle, supportive movement
Listening to your energy
Resting when needed
Questioning extremes — even the trendy ones
“Real Wellness starts when we stop outsourcing our intuition.”
Final Note…
A quick note before I wrap this up…
If someone — an influencer, a brand, even a “health expert” — is promoting a lifestyle that revolves around juicing, skipping meals, extreme exercise, or shakes as meal replacements, please pause and ask yourself:
Does this support my body long-term? Or is it just a quick fix?
Many of these trends are dressed up as “wellness,” but they’re rooted in restriction, punishment, and urgency.
You might see fast results. But results aren’t always signs of health — and they don’t tell you what’s happening under the surface.
True wellness isn’t about checking boxes. It’s about building sustainable rhythms that support your body, your hormones, your nervous system, and your life.
Invest in your health now… or pay for it later. No challenge, cleanse, or supplement stack will ever replace real food, deep rest, and consistent movement.