Busting food and fitness myths that men face

Men, let’s clear the plate - face smart nutrition without the hype.

When it comes to eating well, men are often bombarded with conflicting advice: Cut the carbs. Chug protein shakes. Skip meals. Take this supplement — no, that one.

It’s a lot.

But according to HonorHealth primary care physicians Dr. Nathan Hatfield, DO, in Mesa, and Dr. Steven Boles, DO, in Peoria, getting nutrition right doesn’t require a radical diet or the latest influencer-approved routine. It just takes some solid, science-backed habits — and a little common sense.

“Guys tend to go from zero to 100,” Hatfield said. “But building health doesn’t mean overhauling your life overnight. It’s consistency that counts.”

In recognition of Men’s Health Month, the doctors are busting some of the biggest myths men face when it comes to food and fitness.

Myth 1: Carbs are the culprit

Carbs aren’t the villain they’re made out to be — in fact, they’re your body’s go-to energy source.

“Cutting all carbs is like running on fumes,” Hatfield said. “You want quality carbs — oats, beans, fruits, vegetables — not processed junk.”

Boles added, “The right carbs support brain power, endurance, and keep you from crashing mid-afternoon.”

Myth 2: Protein = instant muscle

You don’t need to live on chicken breasts and protein powder.

“Most men already get plenty of protein through regular meals,” Boles said. “Unless you're an elite athlete, shakes at every meal aren’t necessary.”

Hatfield recommends spacing out protein across the day — eggs for breakfast, lean meat or plant-based options at lunch and dinner.

Myth 3: Supplements can replace real food

Multivitamins have their place — but they’re not a substitute for a balanced diet.

“Supplements don’t fix bad eating,” Hatfield said. “And the industry isn’t always well-regulated, so talk to your doctor first.”

Boles added: “A colorful plate will always beat a handful of pills.”

Myth 4: Skipping meals helps you lose weight

Fasting has its fans, but for many men, skipping meals leads to binge-eating later.

“Skipping breakfast can throw off your whole day,” Boles said. “Start with something simple and your body — and brain — will thank you.”

Doctor-approved tips

So what does work?

“It’s not about being perfect,” Hatfield said. “It’s about building a plate — and a plan — that fits your life.”

Doctor-approved tips:
• Drink more water. Keep it simple.
• Snack smart: nuts, fruit, yogurt — not chips.
• Prep ahead so you're not stuck with drive-thru decisions

Start small, stick with it

Men’s Health Month is a great reason to take inventory — not just of what’s in your fridge, but how you’re feeling.

“Small changes lead to big wins,” Hatfield said. “Start with one thing you can do today — and build from there.”

And remember, you’re not doing it alone.

“HonorHealth is here to support you — not to shame you,” said Boles. “Because your health isn’t just about numbers or meals. It’s your future.”

Editor's note: This article was submitteed by health care provider HonorHealth.