When Wellness Hype Does More Harm Than Good

Wellness trends often arrive like waves—bold, exciting, and impossible to ignore. They promise quick results, better energy, or a magic solution to whatever feels off in your body. And while some trends carry real merit, others can quietly cause more harm than good. I learned very early on in my Health Coaching career that I did not want to be a “diet coach”. A few years ago I decided to start following the science of health rather than influencers. This is what I share. It may not be “sexy” but it is what works.

If you’ve ever tried a wellness trend that left you feeling worse instead of better, you’re not alone. The truth is that health isn’t one-size-fits-all, and chasing the next big thing often pulls us further from what truly works for our unique needs. Let’s look at some popular trends that might be doing more harm than good—and what to focus on instead.

1. Juice Cleanses and Detox Teas

Juice cleanses and detox teas are often marketed as quick ways to “reset” your body. The problem with these trends is that they often deprive your body of essential nutrients—like protein and healthy fats—needed to function. They can leave you feeling tired, irritable, and hungry, and any weight loss is usually temporary water weight.

Instead, focus on giving your body what it actually needs: whole, nutrient-dense foods and plenty of water to support your natural detox pathways. Think less about “cleansing” and more about nourishing.

2. Overdoing Intermittent Fasting

Intermittent fasting can be useful for some people, but it’s not a blanket solution for everyone. For many, especially women, fasting for long periods can disrupt hormones, increase stress, and even slow metabolism over time.

If fasting feels stressful or leaves you overly hungry and tired, it’s a sign it might not be right for you. Instead, try tuning into your natural hunger cues. Balanced meals with protein, healthy fats, and fiber can stabilize your blood sugar and keep your energy steady throughout the day.

3. The “No-Carb” Craze

Carbs have become a scapegoat in the wellness world, but they’re not the enemy. Your body—and especially your brain—needs carbohydrates to function. Cutting them out completely can lead to fatigue, irritability, and even difficulty concentrating.

What matters is the type of carbs you choose. Refined carbs like white bread and sugary snacks can spike blood sugar, but whole, unprocessed carbs like sweet potatoes, quinoa, and oats provide lasting energy and essential nutrients. Instead of skipping carbs entirely, focus on choosing ones that nourish you.

4. Obsessive Calorie Counting

Tracking calories can sometimes help you understand your eating habits, but it can also become obsessive and disconnect you from your body’s natural hunger and fullness cues. The quality of your food matters far more than the numbers.

A 100-calorie pack of cookies isn’t the same as 100 calories of almonds. Instead of fixating on calories, focus on eating various nutrient-dense foods. When you prioritize whole foods, your body gets what it needs without the mental strain of constant counting.

5. Excessive Supplement Stacks

The supplement aisle can feel overwhelming, and it’s easy to fall into the trap of thinking more is better. But piling on supplements without understanding your body’s needs can actually throw off its natural balance.

For example, taking high doses of certain vitamins, like B6 or A, can cause toxicity over time. Supplements are meant to fill gaps, not replace a healthy diet. Before adding anything new, focus on building a foundation with whole foods and consult a professional if you’re unsure. Full disclosure, I do take specific supplements to support my health.

6. Extreme Workout Plans

Fitness trends like high-intensity interval training (HIIT) or extreme boot camps can be appealing, especially when they promise quick results. But pushing your body too hard, too often, can lead to burnout, injuries, and even hormonal imbalances.

Movement should feel good. If your workout routine leaves you exhausted or dreading exercise, it’s time to reevaluate. Gentle, consistent movement—like walking, yoga, or strength training—often provides more sustainable results and supports your overall well-being.

7. Overreliance on “Superfoods”

Kale, matcha, chia seeds—they’re often touted as miracle foods, but no single ingredient is a magic bullet for health. Eating a handful of goji berries won’t cancel out an unbalanced diet.

Instead of focusing on individual “superfoods,” aim for a variety of colorful, whole foods on your plate. Health is built on balance, not trends; the most impactful changes are often the simplest.

8. Wellness Apps That Promise Perfection

While tracking apps can be helpful tools, they can also create an unhealthy obsession with data. Constantly logging meals, steps, or workouts can make wellness feel like a chore instead of something that supports you.

Health isn’t about hitting perfect numbers every day. Sometimes, the most valuable thing you can do is put the app away and tune into how your body feels.

So, what works? Start by returning to basics: eat whole, nutrient-dense foods, prioritize quality sleep, move your body in ways you enjoy, and manage stress with practices that resonate with you. True wellness is about consistency and connection to your body—not chasing the latest hype.

If a trend feels extreme, rigid, or makes you feel like you’re failing, it’s worth questioning whether it’s truly serving you. Your health journey is your own, and the most sustainable changes come from listening to your body, not from following every trend that comes along.

Sometimes, the best thing you can do for your health is to tune out the noise and trust your instincts. Your body knows what it needs—you just have to pay attention.

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