Staff Writer | Volunteer Zone
Let’s be honest — when it comes to health advice for men, it’s a jungle out there.
One minute it’s all about cutting carbs, the next it’s pounding protein shakes and skipping breakfast like a badge of honor. Social media is full of self-declared experts, and your gym buddy swears his “miracle” supplement is the real deal.
But Nathan Hatfield, DO, an internal medicine specialist with HonorHealth, has some reassuring words: It doesn’t have to be this complicated.
“Guys tend to go all in,” Dr. Hatfield said with a laugh. “They see one video online and suddenly they’re tossing out all the bread in the house or downing protein powder like it’s magic dust. But real health isn’t about extremes. It’s about habits.”
As part of Men’s Health Month, Dr. Hatfield and Steven Boles, DO, a family medicine specialist at HonorHealth are setting the record straight on some of the most common — and confusing — nutrition myths men face.
Myth No. 1: Carbs are the enemy
Low-carb diets might sound trendy, but Dr. Hatfield said cutting out all carbs is like trying to drive cross-country on half a tank.
“Carbs aren’t the enemy — they’re your body’s fuel,” he said. “The key is choosing the right ones.”
Instead of demonizing carbs, he suggests reaching for whole grains, vegetables, legumes and fruits. “Think oats, brown rice, beans. They give you energy without the crash,” he said.
Dr. Boles agrees. “Men often underestimate how important balanced energy is,” he said. “When you eat the right carbs, your brain works better, your workouts feel easier and you’re less likely to raid the vending machine at 3 p.m.”
Myth No. 2: More protein = more muscle
It’s easy to fall for the ‘more is more’ mindset when it comes to protein, especially if you’re trying to bulk up, but that’s not necessarily how it works.
“A lot of guys assume they need protein shakes with every meal,” Dr. Boles said. “But unless you’re a professional athlete or training hard every day, most men already get enough from regular food.”
Dr. Hatfield recommends spreading protein throughout the day — think eggs at breakfast, grilled chicken or tofu at lunch, and fish or lentils for dinner.
“You don’t need to chase gains with a tub of powder,” Dr. Hatfield said. “A balanced plate will do just fine — and your kidneys will thank you.”
Myth No. 3: Supplements are a shortcut
Supplements can be useful, but they’re not a stand-in for a healthy diet.
“Some men treat multivitamins like a get-out-of-jail-free card,” Dr. Hatfield said. “But no pill can do the job of a plate full of real food.”
Dr. Boles added that the supplement industry isn’t as tightly regulated as people think. “You could be taking something that’s ineffective — or even harmful,” he said. “It’s always better to talk to your doctor before adding anything new.”
The bottom line? Supplements might help fill a gap, but they’re no substitute for broccoli.
Myth No. 4: Skipping meals helps you lose weight
Intermittent fasting has its place, but randomly skipping meals — especially breakfast — isn’t doing you any favors.
“Skipping meals can mess with your metabolism,” Dr. Boles said. “And let’s be real — when you finally eat, you’re more likely to grab something quick and unhealthy.”
Dr. Hatfield agrees. “Starting your day with something simple, like yogurt and fruit or peanut butter toast, makes a big difference. It sets the tone and helps avoid crashes later.”
So, what does healthy eating actually look like?
If you’re picturing kale smoothies and complicated meal prep, take a breath.
“It’s about balance, not perfection,” Dr. Hatfield said. “Half your plate should be fruits and veggies, then add lean protein and whole grains. That’s it.”
Other doctor-approved tips:
- Hydrate smart. Water is your best bet — skip the sugary stuff.
- Snack with purpose. Keep easy, healthy options like almonds or cheese sticks nearby.
- Plan ahead. A little prep goes a long way in avoiding that drive-thru detour.
Make this month your starting line
Dr. Hatfield and Dr. Boles both say Men’s Health Month is the perfect time to check in — not just with your doctor, but with yourself.
“Don’t wait until something goes wrong to make a change,” Dr. Boles said. “You’ve got one body. Take care of it.”
And it doesn’t have to be an overhaul. “Pick one thing,” Dr. Hatfield said. “Drink more water, swap chips for fruit once a day, pack a lunch twice a week. It’s those small changes that stick.”
You’ve got a team behind you
Dr. Hatfield wants men to know they’re not alone on this journey. HonorHealth offers wellness visits, nutrition counseling and ongoing support.
“This isn’t boot camp,” he said. “We’re not here to bark orders — we’re here to help you figure out what works for your life.”
So, if you’ve been meaning to clean up your diet, feel better, or just learn what your body really needs — now’s the time. “Your health is like a classic car,” Dr. Boles added. “If you treat it right, it’ll take you a long way. But you’ve got to give it the right fuel because your body isn’t a machine — it’s your life. And it deserves better than TikTok tips.
