Key Takeaways
- The wellness industry is flooded with trends, making it difficult to distinguish between what’s healthy and what’s hype.
- Some trends, such as full-fat dairy and creatine supplements, have scientific backing, while others, like wearing weighted vests and drinking methylene blue dye, are lacking in evidence.
- Experts emphasize the importance of critically evaluating the science behind wellness trends and not relying solely on marketing claims or influencer endorsements.
- A balanced diet and regular exercise are still the best ways to maintain overall health and wellness.
- It’s essential to be aware of the potential risks and limitations associated with certain trends, such as the overestimation of blood sugar levels by continuous glucose monitors or the potential negative effects of beef tallow on heart health.
Introduction to Wellness Trends
Trying to keep up with the flood of wellness trends can be bewildering, with influencers promoting seemingly endless products and experiences under the banner of "wellness." Some trends, like celery juicing, cold plunges, and protein bars, have been around for a few years now. However, other trends that gained popularity in 2025 had more of an "old is new again" energy, like embracing full-fat dairy and cooking with beef tallow. At NPR’s science desk, experts have been working to pick apart what’s healthy and what’s hype, providing a critical evaluation of the science behind these trends.
The Return to Full-Fat Dairy
For decades, public health messaging warned against high-fat dairy, but the argument against it is largely "circumstantial," according to Benoit LaMarche, a Canadian food scientist. A review of the evidence concluded that generally speaking, fat-free, low-fat, and full-fat dairy products had the same effects on heart disease risk. Some studies have even shown the benefits of higher-fat over lower-fat dairy, such as a study that found drinking whole milk actually outperformed skim milk when it comes to raising HDL, or "good" cholesterol. Experts emphasize that worrying about the fat content in dairy is essentially a distraction from bigger dietary concerns like eating foods with too much salt, refined carbs, and sugar.
Weighted Vests and Fitness
Wearing a weighted vest while taking your daily walk is a trend that has been marketed as a great workout that marries strengthening, weight loss, and cardio with fresh air and sunshine. However, the evidence that wearing weighted vests works for building muscle or replacing bone density lost during perimenopause and menopause is particularly scant. One small study compared people walking with weighted vests with those who walked without them and found no significant difference in bone health. Experts recommend resistance training as a science-backed way to build muscle, and while weighted vests may have some benefits for cardiovascular health, there are better ways to achieve fitness goals.
Tracking Blood Sugar with Continuous Glucose Monitors
The promise of wearing a continuous glucose monitor (CGM) is that it can provide real-time data to help individuals make informed decisions about their diet and lifestyle. The tech has been a game-changer for people with diabetes, but for those without diabetes, the results are mixed. Some studies have found that CGMs can help individuals lower their blood sugar or lose weight, but others have shown no significant benefit. Experts emphasize the importance of taking the data with a grain of salt, as one recent study found that the same meal eaten on two different days gave very different readings, and another small study found that the continuous glucose monitor overestimated people’s blood sugar levels compared with measuring it in a blood test.
The Trend of Drinking Methylene Blue Dye
Drinking a bright blue dye has become a trend in the wellness industry, with influencers claiming that it offers a host of benefits, including improving the function of the cells’ mitochondria, slowing aging, and improving mood and cognition. However, the evidence for these claims is lacking, and the risks associated with drinking methylene blue dye, including serotonin toxicity, are significant. Experts emphasize that the benefits of drinking methylene blue dye are not supported by scientific evidence and that individuals should be cautious when trying new and untested substances.
The Rise of High-Protein Foods
The market for high-protein foods has exploded in recent years, with grocery and convenience store shelves lined with bars, cookies, brownies, and other snack foods with "high protein" printed on the label. However, the evidence for the benefits of high-protein foods is mixed, and experts emphasize that the quality of the protein is more important than the quantity. One quick rule of thumb to assess protein claims is to check the percentage of the daily value of protein on the nutrition facts label on the package. Anything 20% or above can be seen as high protein, according to the FDA.
The Return of Beef Fat
Beef fat, or tallow, has made a comeback in the wellness industry, with some experts claiming that it is a healthier alternative to seed oils. However, the evidence for this claim is lacking, and experts emphasize that the real health villains in junk food are excessive amounts of refined grains, starches, and sugars, as well as salt and other preservatives, chemical additives. Additionally, skincare products made from beef tallow are trending, but experts warn that they can make skin problems like acne worse.
Creatine Supplements
Creatine supplements have been touted as a miracle solution for building lean muscle mass, improving brain function, and regulating blood sugar. While the evidence for the latter two claims is lacking, the evidence for the benefits of creatine supplements in building lean muscle mass is overwhelming. Experts emphasize that taking supplements is not enough to see strength gains – individuals must also engage in regular exercise and resistance training. A review of 35 studies found that when creatine supplements were combined with resistance training, adult men added around 2 to 3 pounds of lean body mass.
