Fitness Myths Exposed: Jesse James West and Jeff Nippard Break Down the Truth

Two popular YouTubers joined forces to expose fitness myths you've heard of. Jeff Nippard and Jesse James debunked some things you thought were true and probably will change your mind when it comes to training.

Who Are Jeff Nippard and Jesse James?

Should you trust YouTubers? Well, these guys have a great reputation online, especially Jeff, when it comes to science-based fitness.

Jeff Nippard

Jeff is a former natural bodybuilding champion, YouTuber, and fitness coach known for combining science and strength training. He has a biochemistry degree and creates evidence-based content. With over 7 million followers, his channel is a go-to place for lifters who want smart, research-based advice.

Jesse James West

Jesse is not your average high-energy fitness YouTuber. He combines challenges, collaborations, and outdoor activities to make fitness more interesting. Also, with over 7 million subscribers, Jesse brings a mix of entertainment and education to his followers.

Exposed Fitness Myths:

There are 54 myths we will go through, so prepare yourself for a myth overdose.

1. Men’s testosterone is higher in the morning - True
2. Low body fat is healthy - False
3. If the numbers on the scale don’t decrease, you are not losing weight - False
4. Fasted cardio burns more calories - False
5. All calories are equal - It depends
6. Eating raw eggs increases muscle - False
7. Greens can replace real vegetables - False
8. Dry scooping pre-workout is bad - True
9. BCAA is better than protein - False
10. More caffeine means better training - False
11. Ice baths are good for muscle growth - False
12. You must take protein within 30 minutes of finishing your workout - False
13. Protein powder causes kidney damage - False
14. The body absorbs a certain amount of protein per hour - True
15. Creatine is a steroid - False
16. You can’t eat out or you will get fat - False
17. Diet soda is worse than regular soda - False
18. Good people eat healthy, bad people eat unhealthy - False
19. Sugar should be avoided at all costs - It depends
20. Tracking macros is a waste of time - False
21. There’s an optimal time to train - False
22. You need to stretch before you work out - False
23. Cardio should be done before weight lifting - False
24. Doing more cardio means losing more weight - True
25. Machines are less effective than free weights - False
26. 6 to 12 reps means more muscle - False
27. Training to failure builds more muscle - False
28. Training 1x per week is worse than 2x per week - True
29. You must squat, bench, and deadlift to build muscle - False
30. You can lose fat and build muscle at the same time - True
31. Cardio kills your gains - False
32. The only reason you do cardio is to burn calories - False
33. Walking isn’t a workout - False
34. Running is bad for your knees - False
35. More sweat means more calories burned - False
36. Cardio is the only way to improve your heart health - False
37. Lifting stunts your growth - False
38. No pain, no gain - False
39. You need to rest for at least 60 seconds between sets - False
40. Squats are bad for your knees - False
41. Knees over toes is bad for your knees - False
42. Training legs boosts your testosterone levels - True
43. Can you spot reduce fat - False
44. Training abs will get you a six pack - It depends
45. You can change the shape of your muscle - False
46. Strength training is only for powerlifters - False
47. The longer your workout, the better - False
48. Missing one workout will have a big impact on your gains - False
49. You should work out when you are sick - False
50. You need to be sore to build muscle - False
51. You need 8 hours of sleep to build muscle - False
52. Nasal strips help you breathe better and improve recovery - It depends
53. It’s too late to start working out - False
54. Your training and diet need to be perfect to be effective - False