There’s a lot of noise out there when it comes to women’s health. And while it’s great that wellness is finally in the spotlight, not everything we hear is true—or relevant to this phase of life.  Let’s get into a few of the most common health myths I hear from my clients (and yes, I’ve fallen for some of them too in the past).

1.  You need more calcium for strong bones
Actually… you probably need more vitamin D.
While calcium is important, it’s vitamin D that helps your body absorb it efficiently. Without enough D, that expensive calcium supplement (or extra yogurt) isn’t doing much.
Vitamin D also plays a key role in immune health, hormone regulation, and even mood. And since many women in Asia are low due to limited sun exposure, this is the nutrient we need to pay closer attention to.
🔦 Tip: Ask your doctor to test your 25(OH)D levels and aim for above 40–50 ng/mL.

2.  HRT causes cancer
This myth came from a misunderstood study called the Women’s Health Initiative. But what we now know is that bioidentical HRT, prescribed correctly, can be safe and even protective.
Here’s the thing: we’re living decades beyond menopause now. Hormones like estrogen protect our bones, brain, and heart. Working with a practitioner who understands bioidentical (not synthetic) hormones can make a world of difference.
🧠 Pro-tip: Bioidentical means the hormone matches your body’s own molecular structure. It’s not the same as the older synthetic versions that caused alarm.

3.  Fasting, keto, paleo, plant-based, which is best?
There’s no single “right” way to eat. What works for your best friend or favorite influencer might leave you feeling anxious, sluggish or deprived.
Take intermittent fasting, for example. Some women thrive with it. Others find it increases stress hormones or disrupts sleep. Some feel great working out fasted. Others feel dizzy and depleted.
💬 My take? Tune into your body, not just the latest trend. Your hunger, mood, cycle, and energy will tell you more than any diet plan ever can.

4.  Lifting weights will make me bulky
Nope! In fact, you’re losing muscle every year after 40 unless you actively work to maintain it. This natural decline, called sarcopenia, contributes to slower metabolism, fatigue, and even increased injury risk.
Cardio is great, but strength training helps with blood sugar, bone density, posture, and hormone balance. It’s not about bulking up, it’s about staying strong, mobile, and independent in your later years.
🎯 Aim for at least 2–3 sessions a week with resistance (body weight, bands, dumbbells) you can gradually increase.

5. You can supplement your way out of a bad diet
If only! But no pill or powder will undo a processed, inflammatory, sugar-heavy lifestyle.
Whole, nourishing food is still the foundation. The right supplements can support healing and optimize your health, but they’re meant to supplement, not replace, good habits.
This is exactly what we work on in Clean-in-15 — practical swaps, nourishing meals, and better awareness of how hidden sugars, additives and seed oils sneak into our lives.

Let’s clear out the clutter and make space for vibrant health, clarity, and confidence — no matter your age.