With the proliferation of social media “health gurus” spouting solutions to everything from easily shedding excess fat to biohacking your potential to live beyond 100, it can be hard to dismantle what's the truth and what's, well, complete malarkey. And most people don’t have the time, energy, or inclination to fact-check every headline, post, or reel they see.
That’s why we’re exploring the truth behind several questionable claims that have made a resurgence as of late (or have never truly gone away) and how you can determine whether a source has your best interest at heart, or whether they’re just trying to make a name for themselves.
1
Questionable Claim
An all-meat diet is the way to go for fat loss and longevity.
Spend any amount of time on TikTok and you’ll likely run into so-called “carnivores” touting the benefits of eschewing fruit, veggies, nuts, grains, and dairy for a diet comprised solely of meat and meat-derived products (think eggs and sometimes dairy). The positives, they claim, are numerous: more energy, less body fat—and have you seen the muscles on some of those influencers?
But the diet’s increase in popularity may simply be because of what often drives change in nutrition trends: the desire for something different.
“In my opinion, there are always people who challenge traditional dietary patterns such as those presented in the Dietary Guidelines for Americans,” says Chris Gagliardi, an ACE-certified personal trainer, NSCA-certified strength and conditioning specialist, and a National Board-certified health and wellness coach. “It’s not so much that people love, or truly enjoy, one type of dietary pattern over another, but rather they are interested in gaining whatever benefits are being promoted. In addition, some people just like meat, and the idea of being able to eat only, or primarily, a food you like is appealing.”
17%
Nearly one in five servings of unprocessed red meat eaten by Americans is nonground beef, such as steak.
There has been research that indicates there may be some benefits to a meat-heavy diet, namely that it can help with hypertrophy and muscle growth in the short term. But don’t dump the contents of your crisper just yet. A 2025 review published in the journal Nutrition and Health concluded that while this way of eating may be good for these goals, its negative effects on overall health don’t make it a good choice for longevity. In fact, following the diet could lead to deficiencies in many important nutrients such as vitamin C, thiamine, folate, and fiber. As Gagliardi summarizes, “In other words, the risks of a carnivore diet make it a poor choice for those interested in living a long and healthy life.”
Bad news, meat-eaters: a diet heavy in red meat has been associated with a higher risk of breast and colorectal cancer.
Think about it: red and processed meats have long been linked to high blood pressure and cardiovascular disease, and no matter what the latest gym bro skyrocketing to popularity on TikTok has to say, vegetables, fruits, nuts, and grains are all fantastic for you, in a myriad of ways. Cancer prevention? Check. Reduction in chronic diseases like hypertension and stroke? Double check. Safe and satisfying energy delivery? You know it’s a check. Plus, a veggie-forward diet has been associated with a healthier body weight and lower risk of numerous diseases known to reduce lifespan. Nothing but benefits to see here.
2
Questionable Claim
You don’t really need sunscreen. But if you don’t want to burn, you can make it at home yourself.
It’s been almost 225 years since Johann Wilhelm Ritter discovered ultraviolet light, yet somehow, people still don’t take sun protection seriously. Yes, your body does benefit from some limited exposure to sunlight each day: it can help improve mood, increase energy levels, reduce seasonal affective disorder symptoms, and it triggers your body to produce vitamin D, which is difficult to get through your diet. In fact, more than 90 percent of the vitamin D your body uses is synthesized through sun exposure.
Still, the amount of unprotected sun you need to get these benefits is a lot less than you may think: as little as 10 minutes daily. And the actual amount you need depends on a variety of factors, from your skin tone to where you are in the world—for example, Canada and the northern parts of the U.S. generally receive less daily sunlight than regions closer to the equator.
80%
Daily SPF use is essential: even when cloudy, up to four-fifths of UV light can reach the earth.
So, what should you do? Limit sun exposure to the earliest hours of the day (before 11 a.m.) and the late afternoon (after 3 p.m.). Following that, ensure that you regularly slather on a sunscreen with a broad spectrum protection of at least SPF 30. And if you plan on going into the water or are working up a sweat, check that the version you select is water resistant.
3
Questionable Claim
If you care about your and your family’s health, steer clear of seed oils at all costs.
This one has been circulating for years but has recently enjoyed a renaissance of sorts. Still, the science is clear: seed oils, a category of fats that includes sunflower, canola, corn, sesame, and technically even peanut oil, are part of a healthy, balanced diet, and are actually good sources of omega-6 fatty acids.
“But wait,” you might say. “I thought that omega-6s weren’t good for you.” Well, that’s disinformation working its magic once again. Yes, we do tend to get more omega-6s in our diets than omega-3s. But as a polyunsaturated fat, it has many benefits, including the ability to reduce bad cholesterol. Its only crime, really, is that it doesn’t have as much of a positive effect on cardiovascular health as omega-3s, as per the American Heart Association (AHA).
“I think sometimes the focus on the specific type of omega-3 or omega-6 fat is a bit overblown,” agrees Maya Vadiveloo, PhD, RD, FAHA, associate professor of nutrition and health sciences at the University of Rhode Island and volunteer Chair of the AHA’s Lifestyle Nutrition Committee. As she explains, we need both omega-3s and omega-6s in our diets, as our bodies can’t synthesize (i.e., create) them. Plus, most sources of omegas are typically a blend—in foods, you can’t selectively get one without the other.
Concerns that omega-6s are more inflammatory than their cousin may also be exaggerated. “[W]hile there is some small signal [to suggest] that maybe the long-chain omega-3 fats found in fish are especially anti-inflammatory, it’s just relative to omega-6 fats, which are also still anti-inflammatory,” explains Vadiveloo. “And both of those classes, omega-3 and omega-6, are less inflammatory than saturated fat.” Sorry, beef tallow.
The issue isn’t that seed oils are bad for you, it’s that they are better for you than other unhealthier options in the long run. According to Vadiveloo, “[T]he concern about seed oils, based on the current scientific evidence, is unfounded because whether we’re choosing it from a vegetable oil that’s seed-based or a vegetable oil that’s non-seed-based, like an olive oil, we’re seeing that when you replace saturated fats with unsaturated fats, you’re reducing your high levels of bad cholesterol in the body and protecting the heart.”
Also, remember that fats in general play an important part in nutrient absorption (such as with fat-soluble vitamins like vitamin K), can improve the texture of meat, and can amp up the flavor and mouthfeel of many vegetables. And seed oils like canola impart a mild, unintrusive flavor that allows the individual ingredients of your meal to shine. So if seed oils aren’t your thing and you’d rather reach for avocado or olive oil, that’s absolutely fine. Just don’t get the facts surrounding seed oils twisted.
Easily Iffy
These claims are so obvious, devoting a page to them would have been excessive.
Cavemen Skincare
This trend involves forgoing all washing and skin treatments. Derms don’t love it.
Hair Loss and Creatine
The fact is, it’s just a rumor based on a small and misinterpreted study.
raw milk
Pasteurization kills harmful bacteria and extends milk’s shelf life, when compared to raw.
liver cleanses
Products that promise a “cleaner” liver are blowing smoke. There’s just no proof.
4
Questionable Claim
It’s better for you to get [insert virus here] and fight it naturally than get vaccinated.
Whether you are talking about COVID-19, measles, chickenpox, or a number of other communicable diseases, the consensus among medical professionals and advisory bodies within the healthcare field is that, as the timeworn idiom goes, an ounce of prevention is worth a pound of cure.
Why? Well, the reasons are numerous. Vaccination is better for herd immunity, can reduce the severity of an illness if you do happen to catch it, and reduces the risk that the virus is spread to immunocompromised and immunosuppressed people—those who can’t receive the vaccine because of health issues or who are at greater risk of contracting the virus.
According to an American Academy of Pediatrics article titled “Fact Checked: Immunizations Are Essential for Public Health and Child Safety,” immunization protects the most vulnerable populations, including children and teens, by preventing outbreaks, reducing healthcare costs, and reducing the incidence of many infectious diseases. Remember that when caught, vaccine-preventable diseases such as whooping cough and measles are at best an uncomfortable annoyance and at worst can lead to long-term health effects, or even death.
Need more convincing? Since 1796, when vaccines were invented, they have largely eradicated a number of diseases. However, in recent years many, such as measles, meningitis, and yellow fever, have been making a comeback, due to vaccine hesitation.
Of course, as with any medication or health intervention, vaccine injuries do exist—but not at a high enough rate to suggest it’s better to sit out vaccination. The Health Resources and Services Administration, an agency of the U.S. Department of Health and Human Services, said in a National Vaccine Injury Compensation Program report from 2024, “In the majority of cases, vaccines cause no side effects, however they can occur, as with any medication—but most are mild. Very rarely, people experience more serious side effects, like allergic reactions.” From 2006 to 2022, the Program compensated only one person out of every one million vaccine doses given to the American population—and keep in mind that approximately 60 percent of all awarded compensations are the result of a negotiated settlement, which is not a conclusion that the vaccine (or vaccines) caused the alleged injury. Simply put, the risk is very, very low.
How to Fact-Check in Real Time
There’s no one-size-fits-all solution to determining whether a story or source is on the up-and-up. But here are a few tips to help you better vet what you see on your socials and online.
Watch the AI summaries
It’s beyond convenient that when you furiously type a search into Google or Bing (if you are one of the three people who use it) it populates a summary of the answers found on the internet. But that doesn’t mean its sources are legit. As you would (or should) with Wikipedia, head to where they pulled the info from to see if it’s reputable. Is it lifted from some rando’s 2011 blog? Consider digging a little deeper.
Learn to weigh legitimacy
Influencers can be a convenient and entertaining source of information. But obviously, they aren’t all operating on an even playing field. Good reporters will include links or references to where they gathered their info—and they won’t make you work for it. Double check the credentials listed in their bio, but don’t take them at face value—anyone can say they are a doctor, so see if they are listed on the website of the hospitals or schools they claim to be associated with.
Put on your consumer watchdog hat …
Is the post sponsored by a skincare or supplement company that may benefit from the claims being made? Keep an eye out for the Paid Partnership banner or #ad and #partner tags—though remember that not all influencers adhere to the ad disclaimer rules imposed by social media companies.
… even with researchers
The same goes for scientific studies. The ones that are published in reputable peer-reviewed journals will include information about what financial support, if any, they received from outside organizations or companies. Studies funded by a nonprofit that represents the interests of cereal brands, for example, will likely be looking for results that support their members’ interests. Still, keep in mind that researchers need to get money from somewhere, and corporate support may not always denote a bias, or fraudulent results.
5
Questionable Claim
Essential oils are safe to consume for a variety of health issues.
Everyone knows someone who swears by essential oils for one use or another, or someone who sells them as part of a multi-level marketing program. But a blanket “yes, you can take essential oils orally” is disingenuous at best.
When undiluted essential oils are digested, they can upset sensitive membranes and organs, potentially causing damage, or in the very least causing irritation. Think about it this way: essential oils are extremely concentrated, using hundreds of pounds of flowers or plants to make a single pound of oil. A November 2024 blog post on the Edens Garden website by Bella Martinez addresses this issue, saying, “The dangers of ingesting essential oils are real and include risks such as inflammation, toxicity, and even chemical burns when consumed undiluted.” Scary stuff for a “natural” solution.
Use caution when applying undiluted essential oils directly to the skin—they can still cause irritation.
“Well, what about capsules?” you ask. Martinez dispels the belief that this is a safer alternative to ingesting oils straight from the bottle or diluted in water.
“For those curious about how to safely ingest essential oils, using capsules may seem like a convenient option,” writes Martinez. “In capsule form, the essential oil doesn’t immediately contact your organs, as it’s only released once the capsule dissolves in your stomach. However, even then, the essential oil can adhere to the stomach lining, potentially causing irritation or damage due to its high concentration.”
Something else to keep in mind: some essential oils are toxic to pets, so no matter the reason you keep them around the house, be sure to keep them out of the reach of your furry friends. In addition, Martinez points out that if you were thinking of using essential oils like lemon oil in your cooking, it would cost much less just to use the fresh, whole version in lieu.
The moral of the story? Save your essential oils for your diffuser. Your stomach lining will thank you.
Written by Rachel Debling, Editor-In-Chief
