Top 3 Social Media Diet Hacks... Debunked!

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

This week, Theresa takes on Instagram's wildest wellness claims—from probiotics promising peace of mind to fiber fads and protein panic. Are these health hacks helpful or just hype? Get the real scoop before you click “add to cart.” 

❓Question:

Theresa,

I follow Virta on Instagram and love the tips you share! Lately, though, I’ve been seeing tons of health hacks online, and it’s getting hard to tell what’s legit and what’s just noise. Can you help me figure out what’s real and what’s total baloney? 

Sincerely,

In A Fog About Instagram

👩‍💻 Theresa:

Dear Insta Fog,

Let’s be honest: navigating health advice on Instagram feels like dodging wellness grenades. One minute it’s “take this for glowing skin,” the next it’s “do this or your muscles will vanish!” You asked me to help sort the facts from the fluff—so here are three of the biggest “health hacks” making the rounds, and what’s really going on.

#1: “Probiotics cure anxiety and depression”

Verdict: False (but with a twist).

There’s always a kernel of truth in these kinds of claims—which is why they sound convincing. Gut health is definitely important, and there’s a lot of folks out there suggesting a link between gut bacteria and brain health. But saying probiotics cure anxiety or depression? That’s a leap.

While some strains of probiotics can support digestion and restore balance after antibiotics, we’re nowhere near calling them a fix for mental health conditions. No large-scale studies have shown probiotics can replace therapy or medication. So sure, they might help your gut—but they won’t do all the heavy lifting for your mood.

And before you spend a fortune on the latest “gut glow” supplement, check in with your provider. Some probiotics are helpful, others are just fancy yogurt dust in a pill.

#2: “Fibermaxxing detoxes your body and balances hormones”

Verdict: Also false.

"Fiber-maxxing" is the trend of consuming more than 50 grams of fiber per day in hopes of achieving everything from glowing skin to total hormone harmony. Sounds magical, right? Except your digestive system might strongly disagree.

Most people in the U.S. don’t even hit the recommended 25–30 grams of fiber daily. Jumping to double that—especially via supplements and processed bars—can cause bloating, gas, and… shall we say, bathroom blues. The opposite of a detox.

Fiber is good for digestion and blood sugar control, but there’s no scientific shortcut. Aim to increase fiber gradually through real food—think veggies, nuts, and berries—and drink plenty of water. Your gut will thank you, and your hormones don’t need TikTok trends to stay balanced.

#3: “Everyone needs 150 grams of protein or you’ll lose muscle”

Verdict: Nope.

This one is classic fear-based marketing: “If you don’t do this, your body will break down!” Cue the protein shake ad with a 15%-off code. But the truth is, protein needs are highly individual and depend on your body size, activity level, age, and goals—not some magic universal number.

Sure, protein is crucial—especially for maintaining lean mass on a low-carb lifestyle—but no two people are alike. And for many, 150 grams a day is way more than necessary. Eating that much without guidance could also push out other important nutrients (or just get tiresome fast).

Want to know what’s right for you? Your Virta coach can help you find a sustainable target that supports your goals without falling for influencer pressure.

Bottom Line

Don’t let Instagram influencers hijack your health journey. Just because something sounds sciencey doesn’t mean it’s backed by solid evidence. Probiotics aren’t a cure for mental health, overloading on fiber can backfire, and protein needs are personal—not one-size-fits-all. When in doubt, skip the hype and stick to real food and real science. 

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