12 debunked wellness trends we all fell for—and what actually works

Skip breakfast, win the metabolism lottery. That was the pitch. And yes, studies like the 2020 “Effects of Intermittent Fasting on Health, Aging, and Disease” in the New England Journal of Medicine do show benefits, such as improved insulin sensitivity and modest weight loss. But it also comes with side effects like mood swings, sleep disruption and a tendency to spiral into obsessive food tracking. Besides, if you Google the benefits of skipping breakfast, you’ll find just as many studies citing warnings. This is one of the more polarising of wellness trends. 

Read more: Intermittent fasting: is it truly effective for you?

The moment someone said “your gut is your second brain,” we collectively developed into fermentation experts. Kombucha. Kimchi. Probiotic pills that cost more than dinner. Good news: many studies, including those from Harvard Health and the US National Institutes of Health do support the gut-brain axis and have demonstrated how healthy microbiomes are linked to improved mood, digestion and even immunity.

Just remember that not all probiotics are created equal, and the supplement aisle can be more hype than health. 

Don't miss: Sustainability and flavour: The rise of fermentation in Asia’s top restaurants

Cherry juice to sleep, chlorophyll water to clear your skin, taping your mouth shut to breathe “correctly.” TikTok wellness trends are usually chaotic, occasionally brilliant but mostly just great at going viral.

Cherry juice actually does contain melatonin and tryptophan, both linked to improved sleep. But chlorophyll? Lacks peer-reviewed studies in humans. And mouth taping? The American Academy of Sleep Medicine actively discourages it unless a specialist prescribes it for sleep apnea.

Whether it was a fancy cryo tank or a trash can filled with ice, everyone decided that freezing themselves was the new enlightenment. Research in the European Journal of Applied Physiology shows cold exposure can help muscle recovery, improve circulation and even boost dopamine.

But there’s no need to suffer for a serotonin spike. Most studies suggest similar benefits from brisk walks, cold showers or (honestly) a really good laugh.

Reishi, lion’s mane, ashwagandha—suddenly everyone was spooning earthy powders into almond milk and pretending it tasted good. Some of these are backed by research—notably, ashwagandha has been shown to lower stress hormones like cortisol— but dosage and product quality vary wildly.

See more: The future is fungi: 6 mushroom trends you’ll be seeing everywhere

Up at 5 AM, journal, matcha, Pilates, beige aesthetic, no crumbs in sight. This trend was more about the optics of wellness than actual well-being. Morning structure can improve focus and mood (Behavioral Sleep Medicine says so), but rigid, idealised routines can also lead to guilt when you don’t “do it right.”

Let it be known: waking up at 9 and checking your phone isn’t morally inferior. It’s just...normal. 

See more: Culinary cures: The Sleepy Girl Mocktail and other wellness trends

From hustle to horizontal: Gen Z gave burnout the finger by rebranding lying in bed all day as “healing.” And honestly, rest is essential. Sleep regulates hormones, inflammation and mood. But the Mayo Clinic warns that too much inactivity can increase depression risk. The verdict: ‘rotting’ is fine. Just maybe rotate occasionally. It's about finding balance between physical exertion and rest. 

If your water bottle had motivational phrases and a strap, you were hydrated and hot. We drank gallons of lemon water, coconut water, moon water—anything but plain water. And yes, Mayo Clinic confirms hydration is key to everything from energy levels to cognitive function. But if you're peeing every 30 minutes or obsessing over electrolytes you don’t need, it’s time to set the Stanley Cup down.

We had morning lineups that rivaled a dermatologist’s shelf: collagen, magnesium, turmeric, biotin, sleep gummies. The NIH reminds us that many supplements are unnecessary with a balanced diet—and some, like fat-soluble vitamins, can build up to harmful levels.

In other words: unless you’ve been tested for a deficiency, your wellness isn’t hiding in a capsule.

Read more: Natural supplements are all the rage. But are they actually good for us?

We tracked steps, stress, heart rate, oxygen saturation, even our “body battery.” And suddenly, we weren’t living. We were just trying to please the ring on our finger (or our smartwatch). Numerous studies have already reported on the flipside: “data anxiety,” where wellness metrics make us feel worse instead of better.

If your wearable’s telling you you’re exhausted after a perfectly fine sleep? Take it off and trust yourself. Wellness trends shouldn't make you stressed about not following them.

Three-day juice cleanses. Activated charcoal. Celery every morning at 6. Detoxes sounded like a shortcut to reset. But unless you’re literally poisoned, your liver and kidneys already do the job. According to Harvard Health, detox products often lack scientific credibility—and can do more harm than good. They can make you cranky, too.

Remember: Your body isn’t dirty. You don’t need to purge it with cayenne.

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