As the internet continues to overflow with wellness influencers, diet hacks and miracle routines, health professionals warn that much of today’s “healthy” advice is either exaggerated, misleading, or downright harmful.

For anyone preparing New Year’s resolutions or simply trying to adopt better habits, social media can feel like an easy place to start. But with doctors on TikTok, dietitians on Instagram and ordinary people sharing personal experiments, it can be difficult to separate fact from fiction.

Experts interviewed by HuffPost say many viral habits that sound good are actually rooted in myths, commercial interests or unsafe shortcuts. Below, medical professionals, dietitians, therapists and wellness specialists highlight 14 popular trends we should leave behind in 2025.

1. Only Eating When You Feel Hungry

In the age of GLP-1 weight-loss medications, many people rely heavily on hunger cues. But registered dietitian Nikki Fata says hunger signals can be unreliable.

Why it’s harmful:

• Hunger can be affected by mood, anxiety, stress and medication.

• Waiting too long to eat may lead to overeating in the evening or nutritional deficiencies.

• Irregular meals can cause fatigue, low energy, difficulty concentrating and digestive distress.

What to do instead:
Eat small meals or snacks every 2–3 hours, even if you don’t feel hungry.

2. The “No Days Off” Fitness Mindset

This motivational phrase may sound tough, but it encourages ignoring rest — which is essential for health.

Expert warning:
Licensed professional counsellor Melodie Simmons explains that constant exercise increases the risk of injury and slows muscle recovery.

A healthier approach:

• Include rest days

• Move your body for enjoyment, not guilt

• Build a routine rooted in balance and compassion

3. Using Honey to Treat Pollen Allergies

A trending TikTok claim suggests that raw honey can boost your immunity to pollen allergies. Allergists say this simply isn’t true.

Why:
According to Dr Stephanie Kayode of Allergy Care London:

• Hay fever is caused by light grass and tree pollen.

• Honey contains heavy flower pollen, which does not affect hay fever.

What actually works:

• Antihistamine tablets

• Prescribed allergy nasal sprays

4. Over-Pathologising Normal Feelings

Therapists say mental-health awareness has grown — but so has excessive self-diagnosis.

Trauma-informed therapist Amelia Kelley warns that constant self-critique can make people believe something is “wrong” with them when it isn’t.

Healthier alternatives:

• Practice self-compassion

• Slow down and recognise your progress

• Use mindfulness to reconnect with yourself

5. Eating “Protein Everything”

Protein is essential, but the trend of replacing every snack with a protein version is unnecessary — and potentially harmful.

Concerns:

• Too much protein can increase long-term health risks.

• Balanced meals should include carbohydrates, fats, fibre and starch as well.

6. Buying Cleanses That Claim to “Flush Toxins”

Juice cleanses, colon cleanses and detox teas are widely marketed — but doctors say they do more harm than good.

Dr Carl Paige explains that such cleanses can:

• Spike blood sugar

• Strip your body of electrolytes

• Irritate the gut

• Stress the liver

Your body already detoxes naturally via:

• Liver

• Kidneys

• Gut

• Lymphatic system

• Skin

Actually helpful habits include:

• Hydration

• Fibre-rich foods

• Probiotics

• Exercise

• Sauna sessions

• Eating cruciferous vegetables

• Consistent sleep

7. “Beauty Wellness” and Anti-Ageing Pressures

The booming market for anti-ageing products, “biohacking” and aesthetic procedures is worrying experts.

According to therapist Amelia Kelley:

• Anti-ageing obsessions can cause perfectionism and body dysmorphia.

• Ageing is natural — not a failure or a disease.

A healthier mindset:
Choose self-care practices that bring joy, not pressure. Focus on realistic goals and supportive environments.

8. “Fibermaxxing”

While fibre is great, too much of it can damage your gut.

Risks include:

• Bloating

• Gas

• Constipation

• Diarrhoea

• Abdominal discomfort

Dietitian Nikki Fata recommends sticking to a balanced fibre intake rather than turning fibre consumption into a competition.

9. Constant Fitness and Health Tracking

Smartwatches and fitness apps can offer helpful insight — but obsession with tracking every step or calorie may cause anxiety.

Sports doctor Dr Michael Swartzon warns that:

• Tracking can increase stress.

• People may ignore natural fluctuations in their health.

• Data doesn’t always reflect real wellbeing.

Better focus on:

• Daily movement

• Varied nutrition

• Regular sleep

• Listening to your body

10. Replacing Therapists with AI Tools

AI tools have become increasingly popular for mental-health support, but experts strongly caution against using them as a substitute for therapy.

Matthew Solit, clinical director at LifeStance Health, says:

• AI chatbots have provided harmful or incorrect responses in serious cases.

• Human therapists offer nuance, empathy and safe guidance.

Best approach:
Use AI to complement therapy, not replace it.

11. Swapping Meals for Pre- and Probiotic Sodas

Popular drinks like Poppi and Olipop do contain gut-friendly ingredients — but they should not replace whole foods.

Dietitian Ambrazia Sublett recommends:

• Getting probiotics from yoghurt, kefir, kimchi and sauerkraut

• Getting prebiotics from oats, beans, legumes and nuts

12. Skipping Sunscreen

Some influencers discourage sunscreen use due to chemical concerns — but oncologists say avoiding SPF is risky.

Dr Robert Den warns it leads to:

• Higher skin cancer risk

• Premature ageing

• UV damage

Recommendation:
Use broad-spectrum sunscreen daily and pair it with protective clothing and regular skin checks.

13. “Supplement Stacking”

Buying multiple supplements based on social-media recommendations can be dangerous.

Why experts advise caution:

• Supplements may interact with medications.

• Some products cause toxicity when taken in excess.

What to do:

• Prioritise nutrients from food

• Speak to your doctor before taking supplements

• Choose clinically tested products only

14. “Gut Reset” Routines

Like detox cleanses, gut-reset programmes claim to improve digestion and immunity — but specialists say they lack scientific evidence.

According to Dr Robert Den:

• There is no need to “reset” a healthy colon or liver.

• These routines can lead to nutrient deficiencies, gut disruption and delayed proper care.

Recommended alternative:
Follow balanced, evidence-based nutrition and seek professional advice.

The Bottom Line

Experts agree that not every trend is bad — but every health decision should be personalised, evidence-based and approached with healthy scepticism.

As Dr Den explains:

“Trends may help some people, but not everyone. Assess each one carefully and focus on what truly benefits your health.”

Sources

• HuffPost Health Interviews with Registered Dietitians, Physicians, Therapists and Wellness Experts

• Allergy Care London

• Medical Transformation Center

• Baptist Health Orthopedic Care

• LifeStance Health

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