
When it comes to fitness, we’re bombarded with advice from every direction: social media influencers, fitness apps, gym posters, you name it. The truth? A lot of what we believe about exercise and health is based on myths, not science. Recently, I watched an incredible interview with Daniel E. Lieberman on The Diary of a CEO YouTube channel, where he unpacked some of these myths with hard science and an evolutionary perspective. Let’s dive into some of the big ones!
1. Sitting is NOT the New Smoking
We’ve all heard it: “Sitting is the new smoking.” It’s a catchy slogan, but it’s not entirely accurate. As Lieberman pointed out, all animals sit—dogs, cows, chickens, and yes, humans! Even hunter-gatherer societies sit as much as modern people. The key difference? How we sit and how often we get up.
Research shows that interrupted sitting—getting up every 10-15 minutes—activates your muscles, lowers blood sugar, and jumpstarts cellular processes. So, instead of stressing about sitting too much, focus on moving more frequently. Need ideas? Set a timer, grab a glass of water, or even do a quick stretch. On long flights, I always book an aisle seat just so I can stretch my legs every now and then.
2. The 8-Hour Sleep Myth
“Get eight hours of sleep, or else!” Sound familiar? It turns out this advice is rooted in post-Industrial Revolution habits, not science. Studies of people without modern luxuries like electricity or screens—hunter-gatherer societies, for example—show that natural sleep patterns often fall between six and seven hours a night.
Interestingly, research suggests that seven hours may be optimal for most people when it comes to long-term health outcomes like cardiovascular health. The takeaway? Don’t stress if you’re not hitting that magic 8-hour mark. Focus on quality over quantity and listen to your body.
3. 10,000 Steps a Day Is Arbitrary
The 10,000-step goal isn’t backed by science—it was invented as a marketing strategy for a Japanese pedometer in the 1960s. That said, walking 7,000–8,000 steps per day is associated with significant health benefits, according to large epidemiological studies. Beyond that, there’s no clear advantage to racking up more steps.
Hunter-gatherers walk anywhere between 10,000 and 18,000 steps daily, depending on gender and activities. So while 10,000 steps isn’t a magical number, it’s still a reasonable target to aim for. The real goal? Move regularly and find ways to enjoy it.
4. Exercise Alone Won’t Burn Away Belly Fat
This one sparks a lot of debate. Many believe hitting the gym is the magic bullet for shedding belly fat, but as Lieberman explained, exercise alone isn’t a fast or significant weight-loss strategy—especially at lower doses like 150 minutes of walking per week.
However, research shows that higher doses of exercise (300 minutes a week or more) can help with gradual weight loss. More importantly, exercise plays a crucial role in preventing weight gain and maintaining weight loss. A Boston University study found that police officers who combined diet and exercise lost more weight and kept it off compared to those who only dieted.
Key takeaway? Diet is the foundation for weight loss, but exercise helps you keep the weight off—and it boosts overall health.
5. Diet and Exercise at a gym and fitness center near me Are a Team, Not an Either-Or
Lieberman emphasized that diet and exercise complement each other. When you focus on one, it often motivates the other. For instance, when I’m consistent with my workouts, I naturally avoid junk food because I don’t want to “waste” the effort. Studies confirm this pattern—people who exercise regularly tend to eat healthier.
Both diet and exercise offer unique benefits, and they’re hard to separate because they reinforce each other. For example, exercise improves insulin sensitivity and metabolism, while a healthy diet provides the fuel your body needs to perform at its best.
6. The Mental Connection: Exercise Fuels Motivation
Ever noticed how hitting the gym lifts your mood and sharpens your focus? Physical activity isn’t just about burning calories; it’s about mental health, discipline, and consistency. When you’re in a routine, everything else—diet, work, and even sleep—falls into place.
The Biggest Loser study Lieberman referenced is a great example. The contestants who maintained their weight loss were the ones who stuck to an exercise routine after the show ended. It’s not just about physical transformation; it’s about building habits that last.
Final Thoughts: Fitness Myths Debunked
If there’s one thing I’ve learned from Lieberman’s insights, it’s this: context matters. Whether it’s how much you sit, how many steps you take, or how you approach weight loss, the real key is consistency and balance. Instead of chasing perfection, focus on small, sustainable changes—like taking breaks during long sitting periods, walking daily, and combining diet with exercise.
Want to dive deeper? Check out Daniel E. Lieberman’s talk on The Diary of a CEO. It’s packed with fascinating research and practical advice. And remember: fitness isn’t about following rigid rules—it’s about finding what works for you.
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