By Dr. Steven Long, DO, MHA, CPT
In a world full of fitness influencers, wellness podcasts, and nutrition hacks, it’s easy to fall into routines that feel healthy—but may be doing more harm than good. At Beyond Health, we frequently see well-intentioned patients whose “clean” lifestyle choices are actually contributing to fatigue, poor recovery, hormonal imbalance, and other preventable problems.
This doesn’t mean health optimization is a waste—it just means it needs context, evidence, and customization.
Here are seven habits often embraced by “healthy” people that may be working against them:
1. Overtraining Without Recovery
What people think: More is better. Daily high-intensity training is a badge of honor.
Reality: Without proper recovery, exercise becomes a stressor—not a strengthener.
Chronic high-intensity training without adequate rest leads to elevated cortisol, poor sleep, hormonal disruption, and even muscle breakdown. Studies show that overtraining can impair immune function and increase injury risk (Kreher & Schwartz, 2012).
Fix it: Build in at least 1–2 rest days per week. Incorporate active recovery, sleep optimization, and structured deload weeks. Track HRV and resting heart rate to monitor systemic stress.
2. Fasting Aggressively—Especially for Women
What people think: Intermittent fasting improves energy, weight, and lifespan.
Reality: Excessive fasting can disrupt hormones, impair metabolism, and increase stress, especially in menstruating or perimenopausal women.
Women are more sensitive to energy balance. Extended fasting can suppress ovulation, reduce thyroid output, and increase cortisol—all of which negatively impact long-term health (Williams & De Souza, 2012; Hooper et al., 2020).
Fix it: If fasting, start conservatively (12–14 hours), especially for women. Ensure adequate total calorie and protein intake. Monitor sleep, mood, and cycle regularity.
3. Going “Low Fat” Without Medical Need
What people think: Dietary fat is unhealthy and leads to weight gain.
Reality: A low-fat diet, especially one that eliminates healthy fats, can impair hormone production, fat-soluble vitamin absorption, and even cognitive health.
Fats are essential for cell membranes, brain function, and hormone synthesis. Restricting fat can reduce HDL cholesterol, increase hunger, and impair testosterone and estrogen production (Volek et al., 2008).
Fix it: Focus on quality fats—avocados, olive oil, fatty fish, nuts—and avoid trans fats and ultra-processed oils. Unless medically indicated, dietary fat should be 20–35% of your intake.
4. Over-Supplementing Without Labs or Indication
What people think: More supplements = better health.
Reality: Supplements are not always benign. Many interact with medications, stress the liver, or accumulate to toxic levels.
Supplement-induced liver injury (SILI) is a rising cause of liver failure, now responsible for up to 20% of acute liver injury cases in the U.S. (Chalasani et al., 2024). High-dose vitamin A, niacin, and green tea extract are frequent offenders.
Fix it: Use supplements for specific, lab-identified needs. Avoid stacking multiple products with overlapping ingredients. Monitor liver, kidney, and metabolic labs.
5. Constantly Eating “Clean” Without Flexibility
What people think: Avoiding all “bad” foods ensures better health.
Reality: Orthorexia—an obsession with healthy eating—can lead to nutritional deficiencies, anxiety, and social isolation. It’s often a red flag for disordered eating patterns.
A 2022 review in Eating and Weight Disorders found that orthorexia is increasingly common among health-conscious individuals, especially athletes and fitness professionals (Cena et al., 2021).
Fix it: Follow the 80/20 rule—80% whole-food, nutrient-dense meals, 20% flexibility for real life. Aim for long-term consistency, not perfection.
6. Drinking Too Much Water
What people think: Hydration is always good—more is better.
Reality: Overhydration can dilute electrolytes, leading to hyponatremia (low sodium) and impaired muscle and brain function. Endurance athletes are particularly at risk.
One study of marathon runners found that 13% had hyponatremia post-race, with some requiring hospitalization (Hew-Butler et al., 2015).
Fix it: Drink to thirst. In high-output situations, use electrolytes—not just plain water. Sodium is often more important than water during long training sessions or hot climates.
7. Using Wearable Data Without Interpretation
What people think: Tracking steps, sleep, HRV, or glucose makes you healthier.
Reality: Data without context can lead to anxiety, obsession, or false reassurance.
Wearables are tools, not oracles. They can’t diagnose health, and they often have significant margins of error. CGMs in non-diabetics, for instance, can show glucose “spikes” that are entirely normal (Stefanovski et al., 2023).
Fix it: Use wearables to observe trends—not define success. Pair data with labs, symptoms, and clinical evaluation. If it’s increasing anxiety or confusion, step back.
The Bottom Line: Health Isn’t Just Effort—It’s Strategy
Health-conscious people are often the hardest workers. But effort without context can lead to burnout, imbalance, or harm. At Beyond Health, we work with patients to refine their routines, test their assumptions, and build a health strategy that works with their biology—not against it.
If you’ve been doing all the “right” things but still feel stuck, fatigued, or frustrated, you’re not alone—and you’re not failing. You may just need a better system.
Ready to optimize with insight instead of trial-and-error?
Book your free 15-minute consultation. Let’s make your health habits actually work for you.
References
- Chalasani, N., et al. (2024). Acute Liver Failure and the Rising Role of Supplements. Hepatology.
- Cena, H., et al. (2021). Orthorexia nervosa: A new eating disorder or a non-pathological behavior? Eating and Weight Disorders, 26, 27–35.
- Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference. Clinical Journal of Sport Medicine, 25(4), 303–320.
- Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: a practical guide. Sports Health, 4(2), 128–138.
- Stefanovski, D., et al. (2023). Variability in Continuous Glucose Monitor Readings in Non-Diabetics. Journal of Clinical Endocrinology & Metabolism, 108(1), e43–e50.
- Volek, J. S., et al. (2008). Comparison of a very low-carbohydrate and low-fat diet on fasting lipids, LDL subclasses, insulin resistance, and postprandial lipemic responses. Journal of Clinical Endocrinology & Metabolism, 93(10), 3777–3785.
- Williams, N. I., & De Souza, M. J. (2012). Energy deficiency and its impact on reproductive function in exercising women. British Journal of Sports Medicine, 46(3), 183–188.
- Hooper, D. R., et al. (2020). Energy availability, hormonal status, and symptom severity in exercising women across the lifespan. Medicine & Science in Sports & Exercise, 52(4), 886–894.
