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It is possible to have too much of a good thing.
Doctors will routinely tell you to eat healthy, exercise and load up on other good-for-you behaviors to improve your healthspan and lengthen you life.
But Dr. Mitch Ghen, chief medical officer Access Medical Labs, warns that five seemingly “healthy” choices are actually unhealthier than you think.
1. Cutting out all carbohydrates
Reducing carbs can help you shed weight and manage blood sugar — but eliminating them entirely? Not fun — and also not a great idea.
“Carbohydrates are not the enemy. They give you energy,” Ghen said.
All the good stuff that carbs are in — fresh fruit, some vegetables, whole grains — also provide a lot of great nutrients. Skipping these can lead to deficiencies.
“Remember, one of the best studied diets is the Mediterranean diet, which is considered very healthy — and it doesn’t restrict carbohydrates,” Ghen said. In fact, the Mediterranean diet is frequently cited as the best for dementia risk, diabetes and reduced cancer risk.
2. Over-supplementing
Are you popping a laundry list of supplements every day a la Bryan Johnson? Consider cutting back.
“Don’t assume more supplements automatically mean better health,” Ghen said.
For example, some supplements can interfere with each other. Calcium, magnesium, zinc and iron are all absorbed via the same pathways — and if they’re taken at the same time, it’s possible one or some will get absorbed while others might not at all.
And taking some in combination can multiply their effects to what might become a dangerous level — like ginkgo biloba and omega-3, which can thin the blood to an extreme, especially if you’re on a blood thinning med already.
Taking your unique needs into account is essential when considering supplements. Ghen recommends talking to a doctor to check your kidney and liver function to know what supplements to take, and how much.
As much as 20% of drug-induced liver injuries are due to supplements. In kidneys, some compounds can build up to dangerous levels.
“Don’t believe everything influencers are trying to sell you-nobody knows your specific biochemistry,” Ghen said.
3. Working out too hard
“We’ve glorified endurance sports without always asking whether they’re optimal for longevity,” Ghen said
“Regular exercise is totally great, but chronic, excessive exercise may increase oxidative stress and inflammation, potentially offsetting some of its health benefits.”
It can be serious, too: A 2025 study found that ultramarathoners may have an increased risk of developing colorectal cancer.
If you’re unable to keep up performance, need longer and longer periods of rest, and feeling tired, depressed, or experiencing mood swings, this could mean you’re pushing too hard. You could also get injured more and getting sick more often, too.
4. Only eating egg whites
Do you opt for an egg-white only omelette? Many do to limit calories but keep up their protein. But Ghen says: Forget ’em.
“The yolk is where you find most of the nutrition,” he said. “Egg whites do provide protein, but eating only egg whites could create a deficiency of choline, fat soluble vitamins A,D, E, and K and can also block biotin absorption, which is required for good hair, nails, skin along with healthy brain function.”
You may have heard of the other vitamins, but choline is worth emphasizing.
Choline is essential to build fats that keep cell structure strong, and are vital for brain functions like memory, mood, and muscle control.
When you don’t have enough, it could cause liver problems, muscle damage, and memory and mood issues.
5. Juice detoxes
About 20% of adults concerned about their weight have tried a juice detox. Ghen says there’s a better way.
“I hate the word detox! Your body already has a natural detoxification system,” he said. “Rather than relying on juice fasts, you can make your body do it naturally with its own detoxification processes through nutrition, sleep, physical activity, and healthy liver and kidney function.”
Drinking water flushes waste through your urine. Eating enough fiber through fruits and veg keeps your gut healthy and moving waste.
Working out gets our blood and lymphatic systems flowing, filtering it on its journey.
Sleep is essential for the brain. We rely on our glymphatic system, which washes harmful waste from the brain while we sleep. This can cause toxic build up associated with Alzheimer’s.
