The dangers of social media health advice

We live in an era where our quickest source of information comes from our finger tips. To help with this, professionals, experts, bloggers and influencers are eager to persuade you - their audience - by virtue of their outreach. With a large following, this builds credibility. Social media platforms are often used to deliver a message, promote a product or build a brand. As a result, trust is built and you can't help but be influenced by the advice of a stranger.  

While there are countless industries out there - like travel, lifestyle,  beauty, sport, fashion and photography - most people are persuaded to "follow" people who are in the nutrition/diet/wellness/fitness/health industry.

There's no denying that there is a lot hype and confusion in the media about the best diet, supplements and lifestyle strategies to achieve weight loss, change body composition, improve fitness/performance, enhance recovery and to combat aging. Far too often, this is all driven by the opportunity to make money and/or for popularity to be gained. Whether you want to admit it or not, in your naivety, you've probably been taken advantage of when it comes to 'buying' into someone's diet plan/program, supplemental line or promising claims.

It starts with the media amplifying every new diet and fitness trend out there - especially at the start of each New Year. Next comes internet "research." And then comes social media - dominated by followers, believers, celebrities and influencers.

We have a real problem on our hands. Inundated with messages reinforcing what's "good" vs. "bad", far too many people are struggling with serious mental and physical health issues after eliminating foods from the diet, exhibiting rigid behaviors around food or trying to replicate the sport nutrition strategies of another athlete. We all know an athlete who has suffered some type of endocrine, metabolic, cardiovascular, gastrointestinal, immunological or psychological dysfunction as a result of manipulating the diet for health or performance gains.

With so much attention on health and wellness, food is a fixation for many yet people are more confused than ever before. With a desire to lose weight, change body composition and improve fitness, you may not even realize that you are "following" someone who is giving unhealthy or impractical nutrition advice.

Many social media influencers do not provide credible information. This doesn't mean that they don't mean well but just because a person has hundreds of thousands of followers, this doesn't mean that he/she is a credible source of diet/nutrition/health information.

The next time you come across an "expert" in any field ask yourself the following to ensure he/she is the right person to take advice from:

• What makes this person credible to provide nutrition advice? 
• Is this person transparent? 
• Is this person truthful with advice/information? 
• Is this person consistent with advice/information?
• Does this person give information that is nutritionally sound/evidence-based?
• Does this person have sufficient education, training, the right knowledge and time to provide realistic and practical information?
• Has this individual met scientifically and medically justified criteria to provide online advice?
• Is there bias in their nutrition advice because of other interests (money/sponsors)?
• Does this person provide prescriptive advice (food related allergies, weight loss or specific health/medical conditions) or general food related advice (ex. bananas have potassium).
• Does this person have a clear and comprehensive set of disclaimers assuming that all advice and plans/programs are undertaken at your own risk?

For any individual who provides information, consults or counsels in the fields of health and wellness, there are legal and ethical limitations regarding nutrition advice. For example, in many states, it is unlawful to engage in nutrition counseling unless you are a licensed dietitian. It's the responsibility of every individual (you and the expert) to know the difference between general nutrition information about food vs. prescriptive advice and who can legally diagnose/treat/care for your health and well-being. 

It's wonderful to follow someone who is passionate about a certain topic or has built a platform around a personal journey. But when it comes to being influenced about your health, fitness and nutrition-related decisions, remind yourself that not every person is the expert that he/she appears (or claims) to be.

Nutrition advice - what's true or false?

People are hungry for nutrition information but how do you know if you are being fed the truth? There's a lot of conflicting advice when it comes to nutrition as the media is quick to report every nutrition study that comes out. Believe it or not, there was a time in the not-to-long past when research studies were read by scientists and collectively, only the most useful information, from the most useful studies, would make it into the newspapers. While it's great to take your personal health into your own hands by making your own nutrition decisions, being too reliant on every nutrition "fact" can lead to information overload. With so much nutrition information on Facebook/Instagram/Twitter, websites, TV, magazines, radio, advertisements, friends and family, it's easy to feel confused and conflicted. Accurate nutrition information is science-based, peer reviewed and can be replicated. Nutrition fraud is information that is not supported by science or is missing important details and information. Because it can be rather difficult to recognize the difference between reputable and fraudulent nutrition advice, be aware of these red flags when reading the newest article, diet book, tip or advertisement (this information is collected from the Food and Nutrition Science Alliance). Recommendations that promise a quick fix. Dire warnings of danger from a single product or regimen. Claims that sound too good to be true. Simplistic conclusions drawn from a complex study. Recommendations based on a single study. Dramatic statements that are refuted by reputable scientific organizations. Lists of “good” and “bad” foods. “Spinning” information from another product to match the producer’s claims. Stating that research is “currently underway,” indicating that there is no current research. Non-science based testimonials supporting the product, often from celebrities or highly satisfied customers. Sadly, with limited enforcement of laws and regulations on dietary supplements, research studies that go public before being published in a scientific journal, research with conflicting interests, and far too many individuals identifying themselves as "nutrition experts," fraudulent nutrition will never end. To better recognize reliable nutrition advice from media sources, follow these tips: Look for credible websites ending in .edu, .gov, or .org. Websites ending in .com (commercial) or .net (networks) should be read with caution. Be careful of clicking on the first few websites that appear after your google search. Many of which are not from reputable websites.  Look for credible qualifications when reading nutrition advice/tips, especially online and in books and in magazine articles. RD, DTR, LD or PhD (in a nutrition related field) represent comprehensive and formal education in the field of nutrition or dietetics.  Don't believe everything you see/hear on TV. Be critical and look for research to support claims.  If you are promised immediate, quick or guaranteed results, it's too good to be true. Words like miracle, special or break-through are designed to appeal to your emotions and are not scientific terms.

Diet, exercise, health: Myth or Fact? Your questions answered!

You'd think that everyone in our nation would like to be healthier, more fit and eat better but that's not always the case. There are some individuals who are happy just the way they are but if you are reading this blog right now, it's likely that you have a diet, exercise or health-related goal and you are seeking information on how to accomplish that goal. 

In the quest of health/nutrition/exercise-related information, it's likely that you are in information overload. Your search engine has seen hundreds of websites, blogs and article links over the past few years and although some of the information may be credible, effective and appropriate, it's likely that a lot of the information you have read (and continue to read) on the internet is not very reliable (and often times, very unhealthy). 

Now a day, it's hard to decipher what is factual or false because there are many sources to receive information. There are books, magazines, the media, television, articles, blogs, websites, lectures, journals and many times, pure experience and word of mouth. 

Much of what we hear/read is oversimplified. The media and "experts" often take a simple topic and make it very complicated and confusing. Considering that if you are reading this now and you are over the age of 20, you have been around for some time on this Earth and you are likely doing something right to keep your body alive. 

But short term fixes do not bring long lasting results and no matter what age you are, it's important to be careful of what's "too good to be true" and what's worth the change. 

There are a lot of experts in this world and it's easy for our society to decide how they will get their information and what information they want to receive. 

-There are those who want Free advice

-There are those who will pay an expert for his/her time
-There are those who will try anything at any cost
-There are those who are resistant to change, despite searching for a change
-There are those who are always excited to try something new
-There are those who like to follow the masses

If you are confused or overwhelmed by all of the nutrition/health-related information available to you, visit the Oakley Women facebook page tomorrow, starting at 9am where I will be answering all of your nutrition-related questions. 

Considering that most individuals use the television, magazines, books or the internet as the easiest (and most affordable) place to find nutrition-related information (instead of medical professionals and Registered Dietitians), here's your chance to pick my brain (for FREE) in honor of National Nutrition Month. 

Before asking your questions, I'd like for you to consider two important parts in changing your habits as you move toward a personal health-related goal. 

Stages of change

If you have your mind set a diet, exercise or health related goal, it's likely that you know changes will need to be made for you to reach your goal. You can't do the same thing over and over and expect a different result. 

The key to maintaining your energy to move you closer to your goal is to not only try new things, perhaps through trial and error, but to also apply information that will not only help you reach your goal but if applicable, maintain your goal once it is achieved.

Change is not easy. 

Psychologists will often help their clients understand what stage of change they are in order to better understand how the change will occur. Change requires small steps and this is why many people get very frustrated or discouraged and often give up on change OR many times, seek a more extreme or drastic way to achieve quick results during times of vulnerability, difficulty or setbacks. 

The two stages that I'd like you to consider before asking me a question tomorrow (or reading my response to another question) are stage 5 and 6. 

STAGE 5

This is a great stage to be in and it's likely where you are right now in your life if you have a long term goal. Athletes know all about preparation, just like students or someone who is involved in planning an event. 

The key parts of this stage are experimenting with small changes, understanding that there will always be an adaptation phase when changes are being made. Something new is always hard at first.
It's important to gather information that you can use as you make small changes. For once a small change is made, it's time to move on to another small change.

Progress, not perfection.

Be sure to write down goals and invest in a professional who can help you devise a healthy and realistic action plan. It's also important to create a positive support system for encouragement and motivation for prep-work is not without difficulty so the key is not giving up.

As you gather information as part of your prep work, consider your own goals but also anything that may be specific to you that will affect your ability to change.

We all come from different backgrounds, fitness levels, economic statuses and we live in different places of the world that may affect our how we make changes (Ex. depending on the weather or where you live, how about your ability to eat certain foods at certain times of the year?)
Your lifestyle may be completely different than the person who you are getting all of your information from (this can be positive and negative) so it's important that you take into account the best course of action for YOU and not trying to be like someone else.

STAGE 6

When Karel and I created our 5-week transition plan, we wanted triathletes to build a strong foundation before training more specifically for upcoming races. For the many triathletes who purchased and followed this plan (my athletes and Karel and myself included), there was a significant improvement of strength and understanding of weaknesses which is now allowing these athletes to progress more consistently with their more specific training.

Speaking of stage 6, which is the action phase, I find that many individuals jump into this stage without being prepared. No prep work has been made and thus, the motivated individual who jumps full-force into something, finds him/herself in a situation, perhaps a few weeks or months later, burnt out, injured, sick or unmotivated because too much direct action was made in too quick of time.
I don't know about you but I wouldn't want to buy a house that was created with short-cuts, cheap parts and little attention to detail. For I may be buying a beautiful looking house on the outside and perhaps one that my friends will marvel over but will eventually crumble and fall once I get settled in (talk about a waste of money as well.)

To be successful at change, you must be in a positive environment that supports change. Many times I find people overwhelming themselves with information and tips that are not pertinent to you at that specific time.
I always say "progress not perfection" but it's almost as if individuals who want to make change have this pressure to do everything right (perfect) all at once, forgetting that every expert was once an amateur.

If you have a diet/exercise or health related question, consider how the answer you are seeking will apply to you. It's ok to hear things and question an expert if it is true or not, but many times, the information you are seeking should help you make the changes you need to make, in a progressive manner, so that you can reach your goals.

Keep in mind that as you take action, you must have great support from others, that you are doing exactly what you should be doing at specific times in your journey. Continue to review your resources, motivating statements and team of energy-giving individuals that will help you maintain your action without getting side-tracked as to what other people are doing, the results of others or the tendency to desire a quick fix because you struggle with patient, hard work and overcoming obstacles. 

When it comes to changing habits, stages of change may vary from person to person.

But the most important thing to remember is your reason for change for this will be the major factor as to where you get your information for change. 

-The individual who never feels good enough, may constantly find him/herself struggling to accept the changes that are moving that individual into a better place.

-The individual who once ate out every meal, every day should not be seen as a failure if she/he is now only eating out 5 day per week, just because he/she is still eating out.

-The family of 6, who has no car and relies on food stamps as they question when they will receive their next meal should not be following the same advice from a blogger who The individual who expresses his/her beliefs as to why everyone should choose only organic local foods and should cook every balanced meal from scratch.

-The individual who was recently diagnosed with diabetes, renal disease or cancer may be in need of a clinical "quick fix/lifestyle change" unlike the individual who feels "fat" and has an unhealthy relationship with his/her body and seeks out information that encourages a fad diet, disordered eating habits, surgery or weight loss pills. 

As you can see, the reason for change will vary from person to person.

So depending on where you are getting your information, it's no wonder that you feel overwhelmed and confused when it comes to making changes to "be healthy".

I look forward to answering your questions tomorrow and helping you move closer to your individual goal as you also improve your quality of life. 

Where do you get your nutrition advice?

With so much nutrition advice available, how do you know what to believe? 

For example, my friend Jason asked me if I heard about Almased, not because he was interested in it but because he was shocked at the diet plan and that it was endorsed by a Registered Dietitian (RD). So, if a MD and RD recommend Almased, does that mean that you should use the product to lose weight and follow the diet plan? 

At the beginning, you only drink vegetable broth, water and three Almased^® shakes per day. For each “meal”, eight level tablespoons of Almased^® with cold water (bottled or filtered) or milk (skim, unsweetened almond or soy). The weight loss during this phase may be higher than for the rest of the diet. You can stay in this Starting Phase for a couple of days or up to 2 weeks if you feel good. Then you begin the Reduction Phase, during which you replace two meals (preferably breakfast and dinner) with an Almased^® drink and eat one healthy meal. This phase lasts about 6 weeks or until you reach your ideal body weight. Then you enter the Stability Phase. For several weeks, replace one meal a day with Almased^® in order to avoid the dreaded yo-yo effect that causes pounds to come back on quickly after a diet. Weight loss continues during this phase.

If you replace your dinner with Almased^®, you speed up the fat burning process during the night. Almased^® not only curbs your hunger but also improves thermogenesis, the conversion of fat into heat. The body takes the energy it needs for the nightly repair of cells that were damaged during the day from fat cells – you lose weight while sleeping.


There appears to be many nutrition experts out there with plenty of conflicting information. I work with many athletes and fitness enthusiasts and patients in the hospital, who ask me about different diets, foods, products, etc. and although I hear similar questions over and over again, there is always a question or two that makes me a bit upset that there are actually people out there with no credentials who speak so strongly about how a person should eat and people actually go to certain lengths to pay money for their advice.  


Just like with a tri or running coach, a lawyer, a doctor, accountant, etc, you always want to put your trust in a person based on his/her credentials. Certainly, experience goes a long way but there is something very important in society for individuals to gain an education in an area before practicing in that area.

But what about a personal philosophy? With so many experts out there (with and without credentials), who do you trust when your health is involved....and you are willing to pay money for help/advice?

 I feel right there, this would take away a lot of confusion with nutrition for if you want nutrition help, direct your energy toward someone who has a reason to provide nutrition advice and then go with the philosophy that you feel will better your life and will fit your needs. Although I highly recommend working with a registered dietitian when it comes to eating for health and a RD specializing in sports when it comes to performance, your choice of who you receive your nutrition advice from should be based on a personal philosophy of the expert. Credentials or no credentials, there is a lot of advice available to the public and you don't have to believe everything that you hear. 

To help you out when it comes eating to improve your health and/or changing your diet for performance/body composition, here are a few tips to follow. 

-Ask yourself if the philosophy of your expert gives you happiness.
-Does the philosophy have meaning?
-Is the advice practice, useful and valuable during all stages of life?
- Can the philosophy apply in all situations and circumstances in life?
-Does the advice seem healthy? Would the advice of this expert work for a child, an elderly person or an individual who just beat cancer? Sure, everyone has different nutrient needs and different eating styles but is the recommendation so extreme for you that it would not be appropriate for others in some way or fashion?
-Does the philosophy work for a lifetime - what about when the quick fix phase is over?
-Can the advice of the expert carry you through the good and bad times in life? Is the advice only appropriate for you to be 100% in control all day every day?
-Does the philosophy seem appropriate to meet your personal needs and goals?
-Is your expert open to change or does he/she give extreme or black/white rules?
-Is your expert open to many ways of thinking about how to improve your health? You don't have to accept every philosophy so don't limit yourself to believe that you only have live one way for the rest of your life. 
-Does your expert appear to be an expert at everything or is his/her philosophy based on a specialty? 
-Does your expert practice what he/she preaches?
-Does your expert have an answer for everything or is he/she constantly exploring new ways of thinking to ensure that you live the best life possible?

The bottom line is where do you draw the line when it comes to believing everything you hear and read? Even when you are most vulnerable, desperate and needy to try anything and everything or feel frustrated that you have failed in the past, consider your primary goals both short and long term with your body, health and fitness/performance before you search for a person who has a philosophy that meets your individual needs.

Simple tips for an uncomplicated life

A few tips for a more balanced day: 

-Aim for 60 minutes of movement today (any way you like it, split up or at once)

-Snack on fruits and veggies 

-Surround yourself with people who give you energy, not take it away from you

-Be motivated by your personal goals that are meaningful and realistic, not by what others are doing and what you feel others expect you to do.

-Eat to be satisfied, fueled and nourished. Focus on a plant strong meal that is balanced with whole grains (1/2 - 1 cup) or high fiber starch (~30-50g carbs) +  20-30g of protein + enough healthy fat to make the meal taste great and hold you over (~7-15g). 

-Work on a good, better, best system. Don't try to be your best right now if you are just making good choices. Accept the patience that is needed to make small changes that will last a lifetime. 

-Learn to love new things in life. Not much is easy the first time you do it, especially if you want it to change you. 

-Snack with a purpose: control blood sugar, compliment meals and fill in nutritional gaps between those meals, honor hunger and don't be a clock watcher. 

-Don't let a store-bought household appliance run or ruin your day. Instead of chasing a number on a scale, use your eating and exercise routine for something more meaningful in life. 

-Reframe situations that appear to make you unhappy. Tired of your job? Be grateful you are making money to pay your bills. Is your training/exercise routine too challenging at times? Acknowledge that your body is strong enough to do something on a daily basis. 

-Let the important people in your life know that you love and care about them. 

-Tell yourself that you love yourself. 

-Stop wasting time reading tips in magazines, on the internet and in books that tell you how to get a quick fix for a healthy life. A balanced life is not extreme or rushed. Don't make excuses, make things happen with small steps that allow for some progress.