This January, we had the pleasure of welcoming accredited nutritionist and author of How To Stay Healthy, Jenna Hope, to our Nutrition Lab for a deep dive into Breaking Through the Nutrition Noise. Today, we continue the conversation as Jenna helps debunk some of the biggest nutrition myths circulating on social media. From extreme dieting to misleading weight-loss supplements, she unpacks the facts behind popular trends and shares practical, science-backed strategies for building a balanced and sustainable approach to nutrition.

Social media has made nutrition advice more accessible than ever, but with so much information (and misinformation) out there, how can people navigate it safely?

Advice given on social media which sounds too good to be true, most likely is. Unfortunately, genuine, scientifically-backed health advice often takes times and effort. There’s no magic pill and if you’re being sold a programme or a product which sounds too perfect, I’d encourage you to think twice. Additionally, be mindful of the types of accounts you’re following, if you’re following professionals or doctors, always check where their qualifications have come from and which governing bodies they’re members of. Professionals under legitimate governing bodies have high standards to adhere to and are therefore less likely to be sharing misinformation online.

There’s a lot of talk about blood sugar management — should this be a major focus for the average person?

For the average healthy individual, there’s no need to be concerned about blood sugar spikes. A blood sugar spike following the ingestion of a source of carbohydrates is a very normal, predictable and desirable response. It’s how we deal with the spike which is of importance. After we eat a source of carbohydrates, we expect insulin to be released, this pushes the blood glucose into the cells which lowers our blood sugar levels. Prolonged periods of elevated blood glucose are where it becomes problematic. Controlling our blood sugar in the long-term is important to reducing the risk of Type 2 Diabetes. However, on a day-to-day basis, you’re much better off ensuring you’re consuming a healthy, balanced diet and that your meals are packed with protein, fibre and plenty of plants to optimise your blood sugar management, satiety and long-term health.

Many people fall into an ‘all or nothing’ mindset when it comes to nutrition, leading to restrictive habits or cycles of guilt. How can someone shift toward a more balanced, sustainable approach?

Where possible, avoid following extreme diets or cutting out major food groups. Restriction often leads to binging, which can then contribute to fuelling the all-or-nothing thinking. Overcoming this mindset takes time but try to clean up your social media feed if you feel that those you follow are validating your mindset. Additionally, surround yourself with individuals who have a positive effect on you. Many of our dietary choices can be influenced by our friends and family, so having a good support system is important.
Finally, an individual’s relationship with food can be complicated and often originates from past experiences and/or childhood experiences. In many cases, if your relationship with food is affecting your quality of life, it might be recommended to seek personalised professional advice.

What are some of the biggest nutrition fads trending online right now, and why should people be cautious about following them?

Some of the biggest fads online right now include extreme diets such as the ketogenic diet, the carnivore diet and extreme fasting protocols. If any diet promotes the exclusion of a specific food group or a wide range of foods, it’s likely to be a fad. Following an extreme diet or drastic fasting protocol can be dangerous as it increases the risk of nutritional deficiencies and poor gut health. Supplements such as weight loss pills or weight loss drinks like ‘oatzempic’ should also be considered with caution. There’s no evidence to suggest that consuming a pill can help to promote weight loss. Additionally, there’s a risk that these supplements can cause undesirable side effects such as changes to bowel movements and increased heart rate and body temperature.

Recently, there’s a significant trend around protein which suggests we require excessive amounts of protein to support muscle synthesis. Depending on the individual and the type of exercise you’re doing, consuming around 1-1.5g of protein per kg of body weight per day is ample. For those engaging in more intense exercise or heavy lifting you may need slightly more.

For those looking for credible nutrition guidance, what are the best resources to turn to?

There’s so much information online right now and it’s important to ensure you’re getting it from the best sources.

Podcasts:

  • Sigma Nutrition
  • Food Psych
  • Zoe – Science and Nutrition

Websites and Journals:

  • The Gut Health Doctor
  • European Food Information Council
  • New Scientist
  • SACN (Scientific Advisory Committee on Nutrition)
  • British Dietetic Association

Weight loss is often the focus of many diet fads—what are your top science-backed nutrition tips for healthy, sustainable weight loss?

  • Increase your fibre consumption
    Fibre plays a vital role in supporting satiety meaning it leaves you feeling fuller for longer. Additionally, it helps to nourish the beneficial bacteria in the gut to create a more favourable gut profile. The gut microbiome can play a role in determining weight management and dietary choices and therefore optimising it where possible is key to weight loss.
  • Manage cortisol production
    Excessively high levels of cortisol can inhibit weight loss (particularly around the abdomen), therefore trying to manage cortisol levels can be invaluable when it comes to trying to lose weight. For those who are particularly stressed, try to limit caffeine consumption, optimise sleep and switch HIIT workouts for weight training or lower intensity sessions.
  • Focus on hydration
    When you’re dehydrated, you’re much more likely to crave high sugar foods and more food in general, which can make it challenging to lose weight. Try to always carry a bottle of water around with you and aim for two litres of water per day to optimise hydration and support weight loss.
  • Sleep more
    Research shows how impaired sleep can increase Ghrelin (the hunger hormone) and decrease Leptin (a satiety hormone). As a result, a poor night’s sleep can leave you needing more food to feel the same level of fullness as after a good night’s sleep. Where possible try to ensure you’re getting eight hours per night.