%20(5).jpg)
When Is It Too Good to Be True? How to Spot Health and Wellness Red Flags
- Dr Linnette M. Johnson
- Aug 7
- 2 min read
In a world filled with wellness trends, viral fitness hacks, and miracle supplements, it’s easy to get swept up in promises of fast results and effortless transformation. But here’s the truth no one wants to say out loud: if it sounds too good to be true, it probably is.
When it comes to your health — whether it’s supplements, workouts, sleep routines, or diets — there’s no magic bullet. Real change takes time, personalization, and often, a little trial and error. So how can you tell when something might be too good to be true?
Let’s break it down.
Supplements: The “Magic Pill” Myth
If a supplement claims to cure everything from fatigue and weight gain to depression and inflammation — run.
Many supplements can play a supportive role, especially when addressing deficiencies or specific needs. But no pill can replace healthy eating, movement, sleep, or mental wellness.
Red flags:
Claims to “detox” your body overnight
Promises results without diet or lifestyle change
No third-party testing or research citations
High price with little transparency
Workouts: No Pain, All Gain?
Movement is essential — but fitness isn’t about punishment or perfection. If a program tells you that 7 minutes a week will get you six-pack abs, or that you can skip rest days altogether, you’re not getting the full picture.
Red flags:
“One move to burn belly fat”
No mention of progression or rest
Relies entirely on gimmicky devices or unproven science
Reality: Consistency, safety, and joy in movement matter more than shortcuts.
Sleep: You Can’t Hack Your Way Out of Rest
We love sleep hacks as much as anyone — blue light blockers, herbal teas, meditation apps. But anything claiming you only need 3 hours of sleep because of a supplement or biohacking device?
That’s a hard no.
Sleep isn’t optional. It’s foundational.
Food: The Diet That Promises Everything
From detox teas to restrictive meal plans, diet culture thrives on extremes. Any diet that demonizes entire food groups, offers instant results, or promises to “cure” chronic conditions without evidence is playing on your hopes — not your health.
Red flags:
“Eat this one food to fix your gut.”
“Lose 10 lbs in a week!”
No mention of sustainability, culture, or individual needs
How to Spot a “Too Good to Be True” Claim
Ask yourself:
Does this promise instant or guaranteed results?
Is it backed by real, peer-reviewed research — or just testimonials?
Does it seem designed for mass marketing, not individual care?
Is effort, nuance, or context missing from the recommendation?
If the answer is yes, it’s likely more hype than help.
A Better Approach: Progress Over Perfection
Health isn’t a sprint, a supplement, or a seven-day challenge. It’s a lifelong relationship with your body, your mind, and your environment. Sustainable change comes from evidence-informed choices, self-compassion, and support from qualified professionals — not magic bullets.
You deserve better than “quick fixes.” You deserve real, grounded, nourishing care.
Curious about a wellness trend or wondering if something you’ve seen online is legit? I’d love to hear about it. Drop a comment or send a message — let’s bust the myths together.
