5 Health Journey Myths That Are Holding You Back

Beginning a health journey can feel overwhelming, especially with all the mixed messages out there. From diet trends to fitness fads, it’s easy to fall into beliefs that seem true but quietly sabotage your progress. That’s why I like to focus on simple, grace-filled steps that honor your spirit, mind, and body. That means letting go of the pressure, the guilt, and the myths that keep you stuck.

Here are five common health journey myths that deserve to be cleared up so you can move forward with confidence and freedom.

Myth 1: Healthy eating means cutting out everything you love

One of the biggest misconceptions is that eating well requires strict rules and constant restriction. But healthy eating isn’t about removing joy from your life. It’s about learning balance, listening to your body, and making choices that nourish you. 

You can enjoy yummy foods while also making space for nutrient-dense meals that support your energy, hormone balance, and overall wellness.

When you approach food with intention rather than fear, you remove the guilt and build a lifestyle you can sustain.

Myth 2: You have to work out every day to see results

Consistency matters, but overworking your body is not the answer. Rest is a crucial part of the process. Muscles repair during rest, and your energy resets. You don’t need intense workouts every single day. What you need is steady, intentional movement that fits your life.

Maybe that looks like a strength day, followed by a walk, followed by stretching or Pilates. What matters most is that you show up with purpose, not perfection.

Myth 3: Carbs are the enemy

Carbs often get blamed for everything from weight gain to low energy. But your body is designed to use carbohydrates as a primary fuel source. The real issue isn’t carbs themselves; it’s the type and timing of them.

Whole, complex carbohydrates provide steady energy. When paired with protein and healthy fats, they keep your body satisfied. Instead of fearing carbs, learn how to choose the kinds that support your goals.

Myth 4: The number on the scale defines your health

The scale tells you one thing: your relationship to gravity. It doesn’t measure your strength, your mental health, your spiritual growth, or your energy. Weight can fluctuate based on water, stress, and time of day.

Health is much more holistic than a number. True wellness includes how you feel mentally, emotionally, and spiritually. It includes your habits, your resilience, and your day-to-day choices. That’s why scale obsession often distracts you from changes that truly matter.

Myth 5: If you mess up once, you’ve failed

This myth keeps more women stuck than any other. One off day, one skipped workout, or one meal that didn’t go as planned does not erase your progress. You’re human, not a machine. What matters is what you do next, not what you did once.

When you understand that setbacks are normal, you stop spiraling into all-or-nothing thinking and start building habits that last. Every day is a fresh opportunity to nourish your body, strengthen your mind, and connect with our Creator.

A successful health journey isn’t built on pressure or perfection. It’s built on clarity, grace, and simple steps that work with your real life. When you let go of these myths, you make room for progress that lasts and a lifestyle that reflects who God created you to be.

If you’d like help building a sustainable routine, check out my FREE four-part formula. It’s a great place to start because it breaks down the foundational habits that support whole-person wellness in a way that feels doable, peaceful, and empowering. Click here to get access for FREE!

Happy myth-busting!

Amber Dabney Smith

Your Hope Dealer