5 Surprising Health + Fitness Myths to Leave Behind in 2026

Looking to step up your health and fitness game in 2026?

With new year’s resolutions can come widely shared misconceptions about the best ways to improve fitness and wellbeing. From outdated (or disproven) diet advice to wellness and workout hacks that fall flat, the wrong guidance can sabotage your progress and keep you feeling stuck. 

As you reset your routine and step into this new year of limitless possibility, let go of these five myths that could be holding you back from reaching your health and fitness goals and opt for science-backed ways to support a healthy weight, nutrition, fitness, and glowing skin instead.

The truth? Consistency is far more important than hitting the gym daily. Or as the British Columbia Medical Journal puts it, “Consistency beats intensity.”¹ 

In fact, putting too much focus on intensity can sometimes backfire, increasing the risk of injury and making fitness routines harder to stick with.

Instead of pushing your limits beyond what is safe for your body or taking on a new fitness plan that is too time-consuming or taxing for you to reasonably maintain, aim for 150 minutes of moderate-intensity physical activity and two strength-training sessions per week, says the CDC.²

You can structure activity in whatever way works for your schedule. Try 30 minutes five-days each week, more frequent 15-minute intervals, three 50-minute routines – any arrangement that you can commit to consistently. 

If you’re just getting started, try one or two quality workouts your first week, three in the second week, and gradually build from there. 

And, don’t forget to rest at least one day per week, say experts at UCLA. Your body needs recovery days to build new muscle, repair tissue, help prevent injury, promote immune health, and support emotional balance.³

On the contrary: you actually need certain fats to lose weight effectively while healthfully supporting your body’s nutritional needs. 

The idea that all fat is bad, or that eating any kind of fat can contribute to health problems or prevent weight loss, is a misconception. Individual fat needs vary, and do not appear to be related to genetics, so the amount your body requires can differ even from other members of your family.⁴  

While it is wise to avoid trans fats and saturated fats, the unhealthy fats found in processed foods, like ice cream, red meat, pastries, french fries, butter, and pizza, healthy fats (monounsaturated and polyunsaturated) are considered essential nutrients.⁵

These fats are crucial for countless bodily processes, from brain development and cellular health to energy production and inflammation control.

Research shows that you do not need to cut out healthy fats to lose weight, with clinical studies finding that people lose comparable amounts of weight eating diets both high and low in healthy fats.⁴ 

Healthy or essential fats, such as omega-3s, are found in foods like fish, nuts, avocados, seeds, eggs, and yogurt, and can actually help you reach or maintain a healthy weight by making you feel full and satisfied, balancing cholesterol, stabilizing blood sugar, and regulating appetite.⁶

Essential fats have also been shown to help promote immune function and healthy, glowing skin.

If you’re looking to adjust your diet for weight loss, opt for whole, unprocessed foods high in fiber, lean protein– no need to fear fat content.  

In recent years, both research and medical practitioners have called into question the accuracy of Body Mass Index (BMI) as a way of determining a healthy weight. 

BMI, which first came onto the scene during the Victorian era, is determined by calculating a number from your height and weight between 18.5 and 30, with a “healthy” BMI falling within 18.5 - 24.9.

However, using BMI as a metric to pinpoint whether or not someone is “healthy” –and whether or not an individual needs to lose weight– is an imperfect system. BMI has been linked to the idea that a thin body is always a healthy body, and that only thin bodies can be healthy, without accounting for a myriad of additional factors such as behaviors like smoking, nutritional intake, and physical activity levels.⁷ 

New research, according to the University of Rochester Medical Center and others, suggests that this is untrue, finding that in some cases, people who fall into the “overweight” BMI category showed lower heart-related health risks than others considered to have a “normal” BMI. Additionally, BMI does not take into consideration factors such as cholesterol and blood sugar levels.⁷ 

And, says a recent article in Stanford Medicine, BMI “does not translate well across different races, ethnicities, and genders.”⁸

So, what does the latest research point to as the best way to measure health? A more comprehensive assessment of of lifestyle considerations, body composition, and metabolic factors.⁹

Healthy bones and joints are important at every stage of life, and the quality of support they receive in our earlier years can determine how well they serve us as we age.

Bone mass, for most people, reaches its peak between the ages of 25 and 30, and begins to decline around age 40.¹⁰ 

While all bodies are different, and gender and predisposition to conditions like osteoporosis can both contribute to long-term bone health, the most important factors of building and maintaining healthy bones and joints include diet, exercise, and maintaining a healthy weight.

Sufficient intake of vitamin D, calcium, and other minerals like magnesium is vital to supporting and sustaining bone and joint health. Reach for foods like dairy, leafy greens, beans, nuts, fatty fish, eggs, and mushrooms, and limit excessive salt, sugar, or alcohol. To support connective tissues and mobility, look for collagen-rich foods like bone broth and chicken, or opt for a protein-packed boost of collagen peptides in your daily coffee or smoothie.

Regular exercise, research shows, even if you don’t start a regimen until after the age of 40, can greatly influence bones and joints by helping to preserve mass and strength, as well as by supporting a healthy weight.  A combination of moderate-intensity cardio and twice weekly strength training can go a long way toward building and maintaining bone health.¹¹ 

Ah, if only the radiant complexion of all our dreams were as simple as finding the topical skincare holy grail. 

The right skincare routine is important, but optimal skin health begins within.

While topical skincare does play a role in supporting clear skin, acne can be triggered by a number of underlying causes. Your overall skin health habits and a diet packed with the right key nutrients, in addition to your favorite cleansers, serums, and creams, are what make the clear skin world go round.

In addition to genetics and certain medications, a number of factors – hormonal imbalances, stress, environmental and lifestyle factors, metabolism, diet, and others – can all play a role in breakouts. 

In other words: revealing your clearest skin yet is an inside job. In particular, research points to a clear link between nutrition and skin health.¹²

A whole diet, rich in vitamins A and C, minerals like zinc and selenium, antioxidants, and naturally detoxifying phytonutrients has been shown to help calm inflamed skin and promote a clearer, healthier-looking complexion. A physician-formulated acne nutraceutical can help to keep breakouts at bay by bridging nutritional gaps without the guesswork. In a clinical study, 100% of Clear Skin Formula users saw reduced acne after just 12 weeks.*

Other skin-health practices to keep in mind, according to the American Academy of Dermatology Association, include practicing sun safety, using gentle cleansers over harsh scrubs, avoiding smoking, and effectively managing stress levels.¹³

Bonus Tip: A new year often brings with it renewed motivation; and while many people believe that motivation is the key driver of success in meeting your wellness goals, this is a myth that could derail your resolutions entirely. 

While motivation is crucial for getting started with a new health or fitness regimen, according to sports medicine research published in Frontiers in Psychology, it won’t take you far on its own. The additional keys to sticking with your newfound habits and seeing them through for the long term? External reinforcement (think guidance a trusted coach and rewarding yourself for wins) and a supportive social climate (think encouraging peers, loved ones, and accountability partners).¹⁴ 

Remember: making positive changes for your wellbeing isn’t reserved for the start of the new year. Committing to your health is possible in any month, on any day, at any time of the year. 

Which health and fitness myths will you be letting go of in 2026?

Wishing a healthy, delicious new year full of joy, wonder, and optimal wellness.