Wellness is in the middle of a much‑needed reset: the focus is shifting away from flashy hacks and back to habits that genuinely move the needle for health and happiness. Here we’re reviewing the biggest trends from 2025 – from what we loved and what we’re ready to leave behind.
WELLNESS TRENDS TO LEAVE BEHIND
Quick fixes like “oatzempic” and okra water
DIY miracle hacks that promise GLP‑1‑like effects or dramatic weight loss from adding one concoction to your day are classic examples of quick‑fix culture. Oat or okra drinks might be harmless in isolation, but they perpetuate the illusion that one ingredient can replace the more impactful work of nailing the foundations, consistently: nutrition, movement, sleep and stress.
Bottom line: If you want some oats, eat them in the old-fashioned way.
Metric obsession and over‑tracking
Wearables and continuous data can be powerful, and don’t get me wrong – we're fans. But, turning every step and hour of sleep into a score is burning people out. When numbers become more important than how you actually feel, anxiety and stress spike; in fact, they’ve even coined a term for it - orthosomnia (excess stress about sleep data). This can often lead to decision‑paralysis instead of genuine self‑connection, social isolation, and more.
Bottom line: wearables are great, but take a balanced approach.
Nicotine disguised as nootropics
Alarmingly, Nicotine was repackaged this year as nootropic by some of the more extreme biohackers. This is a worrying regression because nicotine is still highly addictive and can impact cardiovascular and nervous system health; wrapping it in wellness language doesn’t change the risk, it just makes the habit more socially acceptable.
Bottom line: avoid, avoid, avoid.
Raw milk as a wellness flex
Raw milk is trending – again. Dubbed as a “back to nature” superfood, skipping pasteurization also skips an important safety step. For most of us, the theoretical nutrient differences from pasteurized milk don’t justify the increased risk of contamination and serious infection, especially in children, pregnant women or those with weaker immune systems.
Bottom line: If you’re looking for a ‘healthier’ dairy, choose organic kefir, natural yoghurts, and good quality sheep and goat milk cheeses.
Cardio was cancelled.
Sorry, but this is something we can never get behind. The shift towards strength was a good one, but cardio is still fundamental to ageing well. In fact, VO2 Max – essentially, how efficient our cardiovascular engine is - is a more powerful predictor of early death and disease than obesity, smoking, hypertension, or diabetes. This makes it - drumroll - the most potent modifiable biomarker for longevity that we have.
Bottom line: Strength is great! But don’t quit your cardio.
WELLNESS TRENDS WE LOVE
Protein for appetite, ageing and satiety
Prioritising protein has moved from fitness niche to mainstream, which has been a great thing for blood sugar balance, satiety, muscle maintenance, and healthy ageing. Centering meals around quality protein - especially early in the day - makes it easier to regulate cravings, recover from training and support body composition in a sustainable way.
How to optimise it: Don’t just focus on meat - lentils, beans, tofu and tempeh can add a protein punch alongside other phytonutrients that benefit your health. If you’re struggling to get as much protein as you’d like, try to prioritise it at breakfast to set your blood sugar and energy on the right track.
Strength training as non‑negotiable
The shift from purely aesthetic fitness to whole-body strength, muscle, and bone health is one of the healthiest mindset pivots of the decade. Treating resistance training as essential longevity practice protects metabolic flexibility, insulin sensitivity, bone density and functional independence as we age. It also has a particular benefit for perimenopausal and menopausal women and can help make the transition smoother.
How to optimise it: You don’t need heavy, 60-minute sessions to make a difference. Studies show that you can build muscle with lighter weights - like bands or using bodyweight – as long as you work to fatigue. Don’t let the perfect session get in the way of your progress; if time is short for you, join an online platform that can help you at home. We love Caroline Ideiens for quick, effective workouts in 30 minutes or less.
Fibre for gut, hormones and longevity
Fibre is having a much-deserved renaissance and is finally sitting alongside protein as a true priority rather than an afterthought. Upping diverse plant fibres in your diet supports the microbiome, bowel regularity, metabolic health and even mood, while helping to buffer post-prandial glucose and cholesterol. With only 1 in 10 people eating enough in the UK, this is a welcome trend for foundational health.
How to optimise it: Use a smart fibre blend like Essential Fibre+ to help you top up on days you know you need a boost or until you’ve been able to make meaningful changes to your diet.
Recovery becomes non‑negotiable
Progress comes from effort plus recovery, not effort alone, and this year was the first year where recovery really took centre stage. Normalising rest days, deload weeks, sleep hygiene, nervous system regulation and lower‑intensity movement helps prevent burnout and injury, and actually improves performance, hormone balance and mood.
How to optimise it: Find a recovery practice that works for you. From yin yoga, cold showers and breathwork to sauna, recovery supplements and PEMF mats, there are a range of tools available for every price range. Hot tip: some of the best hacks are free.
From anti‑ageing to longevity and vitality
Language has quickly moved away from anti-aging to longevity and health span. The shift away from fighting ageing towards optimizing it has paved the way for better conversations about whole body health, not just aesthetics. Muscle, mitochondria, brain health, sex hormones, and lifestyle foundations have grown in popularity, leaving quick cosmetic fixes in their wake.
How to optimise it: Whilst the biohacking tools that get the most airtime are often expensive and convoluted, every biohacker nails the foundations first. 85% of it is made up of a good quality diet, prioritising strength, managing stress, a focus on sleep, and foundational supplements. You can have NAD+ injections in cryo chambers until you’re blue in the face, but if you’re Vitamin D deficient, you’re missing the fundamentals.
For 2026, prioritise the basics that will compound over time: consistent strength training, good quality cardio, daily movement, sleep you protect like an appointment, and protein, plants and fibre at most meals. Use data (wearables, labs, symptom tracking) to personalize and learn, not to obsess. Be ruthless about avoiding quick fixes on TikTok dressed up as wellness, and if you’re spending on supplements, invest in evidence-led nutrients that shore up foundations (think Omega-3s, Vitamin D3, and Fibre) first before you splurge on hyperbaric oxygen chambers and expensive protocols. Above all, working towards building a wellness routine that aligns with your goals and values, and frees up more energy for the people, work, and moments you actually care about.
