Did you know that aside from being a thyroid health coach, I am also a trained physical therapist and high-performance exercise coach, I own a gym with my husband, and I am a certified fitness nutrition specialist? 

One of the most frustrating things about working in this industry is the amount of misinformation that flies around, especially on social media. 

The industry is not heavily regulated, and anyone with an Instagram following can claim expertise. If you as the customer don’t know what to watch out for, you could very easily to fall into a fitness misinformation trap.

Now, don’t get me wrong, there are tons of amazing, credible health and fitness professionals that you can find on social media and beyond, but it’s important to do your research before jumping on a trend or making major lifestyle changes.

So, here are my top four red flags from the health and fitness industry. If you see someone spouting this information, get out of there as fast as you can! 

Red flag #1: “Everyone needs to cut carbs”

Carbs have such a bad reputation in many fitness circles, oftentimes because it’s associated with junk food - potato chips, white bread, refined sugar, etc. 

However, carbohydrates are one of the three essential macronutrients that our body needs to function properly (along with fat and protein). Carbs fuel our brain, give us short-term energy and keep our systems working properly.

Carbs are also an essential nutrient for proper thyroid function. If you’re struggling with a slow thyroid, eating a low-carb diet can make your symptoms so much worse - trust me, I’ve tried.

Now, there are certainly better carbs to eat. I recommend eating starchy carbs (butternut squash, potatoes), fruit (bananas & other berries) and gluten-free grains (oats, brown rice, quinoa), while also maintaining a good balance of carbs to fat to protein (more on that next!).

Red flag #2: “You have to eat 1200 calories a day to lose weight”

That’s a hard no. Most children need more calories than that, let alone a full-grown adult, especially if you’re exercising.

Calorie counting is not a good path for optimal health, in part because calories are not all created equal. 500 calories worth of ice cream is not the same as a 500 calorie grains and veggie bowl. 

Instead of counting calories for weight loss, I work with my clients on finding the right ratio of macronutrients. So, looking at your individual needs to identify the ratio of carbs to fats to protein, and building meal plans based on that ratio.

By focusing on macro ratios instead of calorie counting for weight loss, you have a better chance of getting to your goal weight while maintaining proper nutrition. This is crucial for those of us also managing hypothyroidism. 

Red flag #3: “You have to exercise twice a day to see any gains”

Did you know that exercising too much can increase your cortisol levels, putting your body in a chronic state of fight-or-flight? When this happens, it can also throw your thyroid out of whack and mess with your other hormones.

Yes, exercise is a crucial part of a healthy lifestyle - not just for weight loss, but for overall, optimal health as well. 

But, it doesn’t have to be extreme exercise. 30 minutes a day of walking, yoga, pilates, or strength training is more than enough… and feel free to throw in some rest days, there too!

Which brings me to...

Red flag #4: “Women shouldn’t lift weights”

I feel like this mindset is leftover from the ‘70s, ‘80s and ‘90s when the “ideal” female body was slim but not strong, when muscles weren’t seen as attractive. Even today, many women are told they could get “bulky” or look “too masculine” if they lift weights.

First off, there’s nothing wrong with a woman having muscles - in fact, more of us should show them off!

Second, to get “bulky” or increase your muscle mass to that extreme, you have to lift very, very heavy weights, very consistently, for a long time. If that’s what your goal is, that’s awesome! But if you’re afraid of having “too much” muscle, I guarantee that will be hard to do by accident.

Here’s the thing: especially if you have a slow thyroid, weight training is the best type of exercise for women. It builds muscle mass which keeps your metabolism running, it doesn’t induce the same stress on the body as long stretches of cardio, and it can be done in short spurts - again, just 30 minutes of weight training can make a huge difference on your mental and physical health.

So, don’t let anyone tell you not to lift weights, to cut carbs, or have too restrictive of a diet. If you see someone spreading these messages, it’s time to find your health and fitness tips elsewhere!