Beware the Online Health Trap: A Powerlifter's Battle Against Misinformation
The internet is flooded with health advice, but how much of it is actually true? Jaclyn Hei Tsang, a record-breaking Hong Kong powerlifter, dietitian, and PhD candidate, knows all too well the dangers of misinformation. After leaving her clinical dietitian role at Queen Elizabeth Hospital in 2021 to pursue professional powerlifting, Tsang quickly rose to prominence, setting Hong Kong records in the under-57kg weight class at the 2022 Hong Kong Powerlifting Championships. But her journey didn’t stop there. Today, she’s a leading voice in the city’s health and wellness scene, using her expertise to debunk myths and educate her 52,000+ Instagram followers (@fitnessdietitianhk).
But here's where it gets controversial... Tsang argues that much of the online advice about diets and supplements is unfounded, often leading people astray. “Some posts claim you need 200 grams of protein or three to four protein shakes a day—that’s just not true!” she emphasizes. Her evidence-based approach, showcased through engaging infographics, focuses on practical, locally relevant information. For instance, she breaks down the protein content in popular Hong Kong fast-food meals, like Fairwood’s chicken breast and red-grain rice (50g protein) or a 7-Eleven chicken Caesar salad wrap with sugar-free soy milk (40g protein). And this is the part most people miss... Tsang also highlights how menstrual cycles impact female athletes’ training and nutrition, advocating for tailored carbohydrate intake during certain phases.
Tsang’s journey wasn’t always smooth. A former junior swimmer who “hated swimming,” she credits her early athletic training for instilling perseverance. After experimenting with unhealthy diets as a teenager, she channeled her frustration into studying nutrition at the University of Hong Kong, later earning a postgraduate diploma in dietetics in the UK. Her return to Hong Kong marked the start of her weightlifting career, encouraged by her now-husband, a sports science researcher. Despite an initial disqualification for “ego-lifting,” Tsang’s determination led her to break records and win championships, including the 2023 Asian Pacific African Classic Bench Press Championship.
Her success as a powerlifter and educator culminated in her 2023 book, Fitness Nutrition Guide: An Evidence-based Approach to Gaining Muscles & Fat Loss. Yet, even with her impressive résumé, Tsang faced burnout after three years of running her own training center, closing it in 2024. Now, she’s focused on completing her PhD, exploring the science behind “cheat days” and their impact on athletes’ metabolism and motivation.
Here’s a thought-provoking question for you: With so much conflicting health advice online, how can we ensure we’re making informed decisions? And do “cheat days” really work, or are they just another myth? Share your thoughts in the comments—let’s spark a discussion!
