Wellness Trends That Aren’t Worth the Hype
Wellness Trends That Aren’t Worth the Hype
Wellness trends come and go faster than we can keep track. One day it’s lemon water, the next it’s raw milk. Social media is constantly generating new claims, products, and protocols, most of which are either misleading or entirely ineffective. Some trends circle back with a new name or branding, but the core idea is the same.
Cleanses, magic supplements, extreme diets, and promises of quick fixes have been around for decades. They just get better marketing now and more reach. So with that, here are some of the most common trends making the rounds (at least in my sphere) and why they’re usually not worth the hype.
Juice Cleanses and Detoxes
The claim: Flush toxins, reset your system, boost energy, and lose weight quickly.
The origin: This trend goes back to the 1970s, but gained traction again with the rise of wellness influencers and specialty juice shops and online subscription services.
Who promotes it: Celebrities, influencers, and companies selling detox kits or cold-pressed juices.
Who it’s “for”: People who feel bloated, tired, or like they need a reset.
The truth: The body already has a built-in detox system, which includes your liver, kidneys, lungs, and digestive system, that does this all the time. Juice cleanses are low in fiber and protein, can spike blood sugar, and may leave people hangry and undernourished.
Potential harm: Not suitable for people with diabetes, blood sugar issues, or those recovering from disordered eating.
Fasting and Intermittent Fasting
The claim: Improved energy, weight loss, and better blood sugar control.
The origin: Ancient religious practice modernized as a health strategy.
Who promotes it: Biohackers, lifestyle gurus, and some functional medicine advocates.
Who it’s “for”: People who want “structure” or quick results without focusing on food quality.
The truth: Some people do well with time-restricted eating (what many refer to as “intermittent fasting”), but extreme fasting (such as water-only for days) isn’t sustainable or safe for most people. Skipping meals doesn’t automatically mean better health.
Potential harm: May cause energy dips, binge eating, or worsen hormonal imbalances.
Supplements for Everything
The claim: Healthier hair, better sleep, boosted metabolism, less stress, easing of menopause symptoms.
The origin: Modern-day marketing – somehow, a supplement will always “cure” something, the pricier the better.
Who promotes it: Supplement companies, wellness influencers, and certain podcasts (in the past it was informercials – which you might still see on a Saturday afternoon or 3 am on a Wednesday)
Who it’s “for”: Anyone who wants to “fix” something fast.
The truth: Most people do not need a cabinet full of pills. Many vitamins (especially B vitamins) are water-soluble and pass through the body in excess. Collagen is broken down into amino acids, just like other proteins. We can’t target a specific protein to go to one particular part of the body.
Potential harm: Interactions with medications, wasting money, and false expectations.
Alkaline Water, Lemon Water, Magical Waters, and Super Expensive Home Water Filters
The claim: Balances pH, burns fat, detoxifies, boosts metabolism.
The origin: Misunderstanding of body pH and how hydration works.
Who promotes it: Wellness brands, influencers, and water filter companies.
Who it’s “for”: Anyone wanting “clean” hydration.
The truth: The body tightly regulates pH, and drinking alkaline or lemon water doesn’t change that. Lemon water is fine if you like it, but it’s not a detox. Municipal water systems are generally safe (with some exceptions), so a $5,000 water filter system isn’t necessary.
Potential harm: Overuse of lemon water can erode tooth enamel.
Colonics and Coffee Enemas
The claim: Flushes toxins, improves digestion, boosts energy.
The origin: Very old practices that keep resurfacing.
Who promotes it: Alternative wellness clinics and certain “natural healing” programs.
Who it’s “for”: People seeking digestive relief or detox.
The truth: Colonics are not necessary for gut health. Coffee enemas, especially, are not safe and can irritate or damage the rectum. Colonics and enemas are reserved for extreme cases of constipation and usually administered in the hospital setting.
Potential harm: Dehydration, gut imbalance, and risk of perforation. Also, a tragic waste of coffee.
Carnivore and Keto Diets – or whatever the latest name for “low-carb” is
The claim: Fat-burning, mental clarity, fewer carbs, weight loss.
The origin: Low-carb diets from the 90s, rebranded.
Who promotes it: Internet doctors, extreme diet communities, and influencers.
Who it’s “for”: People who want fast results and simple rules.
The truth: Short-term weight loss often comes from water loss. Long-term keto is hard to maintain and restrictive. Carnivore diets typically lack essential nutrients, including fiber and phytonutrients.
Potential harm: Constipation, nutrient deficiencies, social isolation around food.
Skipping Sunscreen Because of Diet
The claim: Eating antioxidant-rich foods eliminates the need for sunscreen.
The origin: Natural health circles that distrust skincare products.
Who promotes it: Anti-chemical blogs and influencers.
Who it’s “for”: People who want “natural” sun protection.
The truth: Diet supports skin health, but it does not replace sunscreen. Period.
Potential harm: Skin damage, accelerated aging, and skin cancer.
Fiber Is Not Essential
The claim: Humans don’t need fiber and it causes inflammation or bloating.
The origin: Carnivore circles pushing all-meat diets.
Who promotes it: Keto and carnivore influencers.
Who it’s “for”: People with digestive discomfort or who are suspicious of plant foods.
The truth: Fiber supports digestion, satiety, blood sugar control, and a healthy gut microbiome.
Potential harm: Increased risk of heart disease, poor digestion, and nutrient deficiencies.
More Protein, All the Time
The claim: You need way more protein than you’re getting.
The origin: Fitness industry and diet culture.
Who promotes it: Supplement brands, gym influencers.
Who it’s “for”: Anyone trying to lose fat, build muscle, or boost metabolism.
The truth: Most people get enough protein. Adding some is fine, but excess doesn’t mean extra benefit.
Potential harm: Expensive and unnecessary supplements, ignoring other nutrients.
Food Sensitivity Tests
The claim: Discover what foods are making you tired, bloated, or inflamed.
The origin: Alternative health companies.
Who promotes it: Direct-to-consumer labs and social media ads.
Who it’s “for”: People looking for answers about symptoms.
The truth: Most of these tests measure IgG, which just shows exposure, not sensitivity. They’re not diagnostic.
Potential harm: Unnecessary food restrictions, increased stress about eating.
How to Spot the Hype
If it sounds too good to be true, it probably is.
If it requires expensive products or extreme rules, question it.
If only influencers are raving about it, dig deeper. Especially if they are not just ignoring science and professionals, but outright claiming they are all “in on” some conspiracy or getting kickbacks from big pharma
If a single food or habit is being positioned as a cure-all, walk away.
What Actually Works?
No surprise here. It comes back to the basics:
Eat fruits and vegetables
Stay hydrated
Get fiber and protein
Keep your meals varied
Move your body regularly
These aren’t sexy. They don’t go viral. Boring. But they work. They take time, and the results might be subtle at first. However, over weeks and months, they make a significant difference in your energy, digestion, mood, and overall health.
Forget the trends. Stick to what works.
