Fredrik Nyström doesn’t think of himself as controversial. A professor of internal medicine and endocrinology at Linköping University in Sweden, he says he’s just trying to make people’s lives better by cutting through the noise of modern health advice.
“I’m not a controversial person. At least, I don’t try to be,” Nystrom recently told the Telegraph (UK).
With his new book, Lighten the Load on Your Shoulders, Nyström is shaking things up, challenging popular ideas about dieting, exercise, and even alcohol. His take? A lot of what we’re told about health might actually be making us miserable—and misery leads to a physical health doom spiral.
Nyström’s philosophy boils down to two main ideas: being happy makes you live longer, and many health rules are just stressing us out. While some of his points make sense, others spark debate. Here’s a closer look at what he’s saying—and whether it holds up.
Claim 1: Dieting Doesn’t Work—Except for the Mediterranean Diet
Nyström argues that most diets are doomed to fail because they’re too restrictive and psychologically exhausting. He points to studies showing that most people who lose weight eventually gain it back—and that constantly battling the scale may even shave years off your life. He also suggests that the guilt and anxiety associated with dieting might do more harm than the extra pounds themselves.
However, he does make an exception for the Mediterranean diet. Unlike restrictive fad diets, this one is more about a way of eating rather than a rigid set of rules. It emphasizes whole foods—vegetables, fruits, fish, olive oil, nuts, and moderate amounts of wine—which he claims makes it both sustainable and scientifically backed for reducing heart disease and improving overall health.
Read his study “Fast-food-based hyper-alimentation can induce rapid and profound elevation of serum alanine aminotransferase in healthy subjects” HERE.
The Counterpoint:
There’s some truth to Nyström’s take—fad diets almost always fail in the long run. But that doesn’t mean healthy weight management is impossible. Long-term success depends on making small, sustainable changes rather than relying on extreme measures. Cutting out entire food groups or obsessively counting calories is a recipe for burnout. Instead, a balanced approach that focuses on whole, nutrient-dense foods while still allowing room for enjoyment is more effective. And while the Mediterranean diet is a great model, there isn’t a single perfect diet that works for everyone—what’s most important is finding something that fits your lifestyle and nutritional needs.
Claim 2: Exercise Less—Marathons Can Be Dangerous
Nyström claims that intense endurance exercise—like running marathons—can do more harm than good. He points to studies showing that long-distance runners are more likely to develop heart scarring and atrial fibrillation (an irregular heartbeat), which can increase the risk of blood clots and even heart failure. His advice? Skip the extreme workouts and focus on more moderate activities like walking, which he says provide most of the health benefits without the risks.
The Counterpoint:
This is going to be tough for us runners to read: he’s not entirely wrong—pushing yourself too hard without proper training or recovery can lead to injuries and even some long-term health risks.
But this argument ignores the broader picture. Exercise is about quality of life as much as it is about longevity. Running and other endurance sports offer mental health benefits, community, and a sense of personal achievement that you just don’t get from a casual stroll. Sure, marathons aren’t for everyone, but for many people, training for one provides a powerful sense of purpose and resilience. The key is balance—mixing endurance activities with strength training, proper recovery, and listening to your body.
Also, Nyström’s claim that running is dangerous for your heart health is massively overblown. Most often, when a runner tragically dies during or immediately following a race, it’s most often due to pre-existing (and often undiagnosed) genetic heart issues. His argument that running is dangerous is just plain wrong.
And isn’t Nyström’s central philosophy that we should be taking the pressure off ourselves and thinking more about what makes us happy? For millions of people, running is that pressure release, and the marathon provides meaning and structure to our lives.
Claim 3: Alcohol in Moderation Is Fine
Nyström takes a more relaxed stance on alcohol, arguing that moderate drinking—like a glass of wine with dinner—doesn’t pose significant health risks and might even contribute to a better quality of life.
He points to research suggesting that people who enjoy alcohol in moderation often have lower stress levels and stronger social connections, both of which can contribute to a longer, happier life.
The Counterpoint:
This is one of those arguments that comes down to personal circumstances. Yes, for some people, moderate alcohol consumption is probably harmless. But previous studies that suggested booze had cardiovascular benefits have recently been shown to have been false, and steered by the alcohol industry.
The bottom line remains: alcohol is also linked to a higher risk of certain cancers, liver disease, and addiction. The problem with saying “moderation is fine” is that moderation means different things to different people.
A casual drink here and there likely won’t do much harm, but for people with a family history of alcohol dependence or other risk factors, abstaining might be the healthier choice. The key takeaway? If you enjoy a drink, keep it in check, but don’t fool yourself into thinking it’s a health elixir.
Claim 4: Happiness Is the Best Health Hack
Nyström argues that mental well-being is a bigger predictor of longevity than traditional health metrics like cholesterol levels or BMI. He cites studies showing that people who report feeling happy and fulfilled tend to live longer, even if they don’t have the “perfect” health stats on paper. His takeaway? Stressing about health might be worse than some of the health risks themselves.
Read his study “Sense of vitality is associated with cardiovascular events in type 2 diabetes independently of traditional risk factors and arterial stiffness” HERE.
The Counterpoint:
There’s a lot of truth here. Chronic stress and anxiety are linked to everything from heart disease to weakened immune function. And it’s clear that people who enjoy their lives—whether through strong relationships, fulfilling work, or meaningful hobbies (like running)—tend to be healthier overall.
But happiness isn’t a substitute for physical health. Ignoring exercise and diet under the guise of “just being happy” isn’t a long-term solution. Waning physical health leads to a weakened immune system, a higher risk of chronic disease and illness, and lessening mobility with age. All of these factors will certainly lead to deteriorating mental health.
The ideal approach? Use your common sense: prioritize happiness and stress reduction, but don’t neglect the basics like staying active, eating well, and getting enough sleep.
The Bigger Picture: Longevity vs. Quality of Life
Nyström’s work raises an important question: should we focus on living as long as possible or living well? His focus on reducing health anxiety is valuable—after all, being obsessed with every calorie and workout can suck the joy out of life. But in some ways, he takes this too far.
Take running, for instance. Yes, marathons come with (relatively minor) risks, but they also offer something invaluable: a sense of accomplishment, community, and personal growth. If someone finds joy and meaning in running 26.2 miles, the potential risks might be worth it. The same goes for food and drink—there’s a balance between indulgence and long-term health.
Balance Is the Key
Nyström’s message has its merits: stop stressing over perfection and focus on what makes you happy. But balance is the real game-changer. Eat nutritious foods, but enjoy treats, too. Exercise regularly, but listen to your body. And most importantly, find what brings you joy—whether it’s running marathons, hiking in nature, or sharing good food with friends.
There’s no magic formula for a long life, but by blending happiness with healthy habits, we can live better and maybe even longer—and isn’t that the point?
