Jump Start 2025 With These Trending Health, Wellness, and Fitness Trends
- melissblue
- Dec 28, 2024
- 7 min read
Many of us spend the end of December reflecting on the past year and at the start of January start outlining goals, creating vision boards, and hopping on the latest trends to optimize our health and longevity.
Trying to predict which new trends will emerge, which will stay, and which will fade is not an exact science. By the end of 2025, some unexpected trend will take center stage. From what I saw, wellness trends of 2024 gravitated towards general well-being, holistic approaches, However, I believe some of the wellness trends from 2024 are here to stay (at least for now).
Keep in mind that none of these are mandatory; everyone should listen to their own body (which, incidentally, is one trend I think is here to stay) when it comes to training and nutrition. Here are a few of my favorites:
Listening to your body
Sleep
Red light bulbs and amber glasses
Less HIIT, more resistance training
Electrolytes
Saunas
Listen to Your Body
This trend isn’t new to 2024, but every year seems to bring a fresh spin. In the past, we’ve seen intuitive eating, incorporating variety through cross-training or fitness classes, and reducing excessive cardio. This year, the internet pushed the concept of rest.
And not just the usual 2–3 rest days per week.
This year, I noticed many in the fitness world discussing prolonged rest periods or breaks in their training cycles. These conversations often stem from discussions about burnout—both physical and mental. People are embracing the idea of taking up to 4 days, or even weeks off or switching to gentler forms of exercise like yoga and pilates.
Even if your body isn’t craving rest, the idea of listening to your body to guide training, nutrition, and mental health practices is invaluable—and it’s a trend that’s likely to stick around.
For those new to training, it can be challenging to distinguish between a lack of motivation and genuine physical or mental fatigue.
My advice? Give yourself grace. It takes time, trial, and error to understand your body’s signals. If you don’t know if you’re feeling unmotivated or if you genuinely need rest, try this:
if you don’t feel up to working out one morning, start your workout anyway. Reflect afterward—did it energize you, or did it leave you feeling more drained? Over time, you’ll come to learn your body’s signals and the best course of action for the day..
The same principle applies to nutrition. Pay attention to how certain foods make you feel. For example, I realized this year that eating gluten leaves me feeling nauseous, lethargic, and puffy the next morning. Since reducing my gluten intake in the latter part of the year, I’ve noticed significant improvements in my sleep and how I feel in the morning.
Listening to your body—whether it’s about food, workouts, relationships, or activities—is a trend that will continue in 2025. Embracing it now can help you curate a life that prioritizes your well-being.
Sleep
As a physical therapist with training in functional nutrition, I’ve long discussed the benefits of sleep for mental and physical health. Personally, I’ve prioritized sleep even longer.
You’ll struggle to reach your physical, mental, and nutrition goals if you neglect the foundation: sleep.
Your body focuses on physical healing during the first half of your sleep cycle (especially before midnight) and on learning and mental recovery during the later REM phase.
Want better workouts? Faster recovery from injuries? Improved nutrition and reduced sugar cravings? Solid sleep hygiene is the key.
While new sleep technologies like smart masks, magnesium oil, cooling mattress toppers, and mouth tape are helpful, they’re not essential.
Here are the basics for better sleep:
Maintain a consistent sleep schedule. Go to bed and wake up at the same time (+/- 1 hour). Even a single night of significant disruption can affect your circadian rhythm.
Sleep in a cool, dark environment. Crack a window or use a fan to cool your room, as research shows that your body needs to drop 2–3°F early in the sleep cycle. Block out light with blackout curtains or a sleep mask.
Limit fluids an hour before bed to avoid waking up at night.
Avoid screens and blue light for at least an hour before bedtime.
Sleep is finally being recognized for its immense health benefits, and I don’t see this trend going away in 2025.
Red Light Bulbs and Amber Glasses
This trend has gained traction recently and aligns closely with sleep hygiene.
Blue light from screens mimics early morning light, which spikes cortisol levels which causes us to be alert - the opposite of what we want when trying to fall asleep. In contrast, red light simulates the calming light of sunset, encouraging melatonin production.
Amber glasses or red light bulbs can help improve sleep quality and ease the transition to sleep.
I haven’t tried this trend yet, but I’m considering investing in smart light bulbs for my bedroom in the coming year.
Less HIIT, More Resistance Training
Yes, I’ve previously emphasized the importance of HIIT, SIT, and RST (read my post here), and I stand by it.
High-intensity intervals are beneficial for metabolic, cardiovascular, and cognitive health. However, effective programming only requires 1–2 sessions per week, each lasting 4–8 rounds. What I think is OUT in 2025 are workouts lasting 30-45 minutes performed at moderate to high intensities, leaving you feeling worn down, and not providing enough stimulus to build significant strength.
Instead, I’ve noticed a shift toward resistance training, especially among women. Many are overcoming the fear of becoming “bulky” and recognizing the benefits of strength training, including fat reduction, metabolism improvement, and achieving a lean, strong physique.
More women are becoming aware of the benefits, and I think that this trend will continue to grow in popularity in the upcoming year.
If you’re interesting in learning more, I would recommend following Dr. Stacy Simms or Dr. Gabrielle Lyon on instagram where they have a ton of free resources and information.
Electrolytes
I have to admit, I was reluctant to jump on the electrolyte train earlier this year. I didn’t want to fork out money for something as simple as salt. I salt my food, and I thought, don’t Americans get enough salt from processed foods?
However, after hearing reputable, science-backed podcast guests and hosts discuss the benefits of electrolytes, I decided to give them a try.
I was influenced by anecdotal evidence from friends and families in addition to the benefits proposed by individuals including Dr. Andrew Huberman and Karalynne Call. (I have not independently verified the evidence I have heard.) I did, however, find myself experiencing significant mental fog which was worse on days after workouts where I sweat more than usual. I noticed the brain fog would dissipate on days I drank 1-2 electrolyte packets following the workout. I can’t say definitively that the reduction in brain fog was caused by the electrolytes, rehydrating, or a combination of the two(although I regularly drink 12-16 cups of water a day, even before taking electrolytes).
Many electrolyte packets sold online contain a mix of different electrolytes including sodium, potassium, and magnesium in varying ratios. People who eat real, whole foods and minimally processed foods - especially if you are sweating a lot - lose more electrolytes than they consume. In addition, the overproduction and current farming practices are depleting our soil of essential nutrients and minerals including these electrolytes, and our diets aren’t as rich in micronutrients as they were a hundred years ago.
All these factors convinced me that there was minimal harm in electrolyte consumption and worth trying.
How did I choose an electrolyte brand?
I’ve read mixed information from reputable sources regarding the ratio of sodium to potassium. Our bodies naturally use the two minerals in a 2:3 ratio in our neurons, however I have also seen data indicating that sodium is lost at higher rates than potassium throughout the day and should be replenished at a 3:2 ratio.
So at this point, I think worrying about the ratio of electrolytes is not as important as choosing a higher-quality source.
I pick electrolyte brands that only include the electrolytes themselves, do not contain additives, and have and do not contain artificial sweeteners. Currently, the brands I’m buying regularly are LMNT and Ultima, however I would like to try Just Ingredients in the future.
Saunas
First, a quick disclaimer. Saunas are not for everyone. Individuals who have a history of some cardiovascular diseases, heat intolerance, unstable angina, are pregnant, or are > 55 years old should consult their health team before using a sauna.
Saunas aren’t new, but in the last year I have heard more individuals talk about the internal and external benefits of deliberate heat exposure - and saunas are one of the mechanisms to deliberately expose yourself to higher levels of heat. Podcasters from Joe Rogan to Layne Norton and Andrew Huberman discuss the studied health benefits of deliberate heat exposure both in the form of infrared and traditional saunas.
Potential benefits include:
Psychological: Improved pain sensitivity and well-being
Cardiovascular: Emerging research suggests favorable outcomes for certain heart conditions (consult your doctor first).
Detoxification: Sweating may help excrete toxins.
Metabolic: Heat exposure might improve mitochondrial adaptability.
While more research is needed, saunas are gaining traction. In 2025, I anticipate even more people exploring heat exposure for its potential health benefits.
The wellness trends of 2024 emphasize a holistic approach to health, focusing on listening to your body, prioritizing sleep, incorporating resistance training, and exploring innovative practices like using red light therapy, electrolytes, and saunas. These practices highlight the importance of aligning fitness, nutrition, and mental well-being with individual needs rather than chasing fleeting fads. As these trends continue into 2025, they encourage sustainable habits that foster long-term health and vitality. By embracing these principles, you can create a lifestyle that supports both physical and mental resilience.
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