Let’s be real: the info online about health, wellness and nutrition can be confusing and overwhelming. What’s legit? What’s true? What does it mean for YOU and your body?
Today, we’re cutting through the noise. Let’s walk through the current trends that I’m seeing in the industry as a dietitian, the new diets on the horizon, hot topics in pop culture and healthcare, and what’s worth paying attention to right now for your health.
The Top Intuitive Eating Questions I’ve Gotten in 2025
I’ve been getting many of the same questions so far this year, so I wanted to take a moment to answer them here in case you were wondering the same:
– How do I know what my set point weight is?
Your body is smart. It knows what weight you need to be for true health, without restricting or doing dieting behaviors. This is known as your ‘set point’ weight. I dive more into the answer to this here.
– Can I lose weight with intuitive eating?
This is one of the most common questions I get for one major reason: it’s a reflection of diet culture. For so long, diet culture has told us that we need to be smaller to be “healthy” and it’s simply not true. All the number on the scale tells us is your gravitational pull. That’s it.
I’m going to explore this more in an upcoming masterclass. If you want to get all the details, sign up for email updates!
– Does intuitive eating work if I’ve struggled with an eating disorder or disordered eating?
One million percent yes! Please note if you are actively struggling with an eating disorder, you need to be under the care of a medical team who specializes in eating disorders. If you have more questions, DM me on Instagram.
2025 Diet Trends
What are we seeing right now in the nutrition space? What’s gaining traction in social media? Let’s dive in.
- Focus is shifting from protein to fiber.
We can all agree that the last few years, the focus has been on protein. That hasn’t gone anywhere, but now attention is shifting to fiber with fibermaxxing.
The idea is to not only get your daily amount of fiber, but to exceed it. Here’s the thing you need to know about that: it’s possible to get too much fiber. You will become severely bloated and constipated, especially if you start doing too much too soon. Yes, get your fiber in, but we need the other nutrients.
- Fasting everything.
This isn’t new, but there’s new iterations of it. I see water fasts, potato fasts, alternate day fasts, dry fasting, and — possibly the most absurd — sardine fasting.
What You Need to Know About the Commodification of Menopause
Diet culture has very much commoditized women’s bodies in a new way by convincing women that they need to balance their hormones, get rid of their belly fat, etc, etc. Along with that has come a lot of pseudoscience.
Dr. Jen Gunter, an OB-GYN who is rooted in science and reality, recently published a great article that dive deep into this. I highly recommend everyone read it, but in the meantime, here’s the TL;DR.
- “Bioidentical” and “plant-based” hormones sound natural, but they’re just marketing terms. FDA-approved hormone therapies already use bioidentical hormones safely. You don’t need to seek out these new fancy hormones.
- Compounded hormones are overused and under-regulated. They’re only meant for rare cases like allergies, not general use.
- Hormone pellets can be really dangerous. They release unremovable hormones for months and have been linked to serious side effects like cancer and blood clots. Don’t mess around with these.
- Estrogen face and body creams for anti-aging aren’t proven safe or effective, and – because you can absorb estrogen through your skin – may carry unknown hormone risks.
- Menopause supplements are big business but often unregulated, mislabeled, or contaminated. You don’t need to take menopause supplements. They can even harm your liver.
- At-home urine hormone tests don’t actually help diagnose or manage menopause. Skip them. Period.
Why GLP-1 is a Hot Topic
You probably know at least one person in your life (maybe even you) who is on a GLP-1. No shade. There are plenty of instances where people are trying to use GLP-1s for legitimate health reasons – like PCOS or diabetes – and are having terrible side effects or becoming clinically malnourished because they weren’t given the proper guidance on how to eat while they’re on it.
I’m pro-GLP-1 for the right person who metabolically benefits from it in terms of insulin sensitivity, appetite hormones, and other things we’re learning about this class of medications. (I do a lot of 1:1 sessions with people who want to talk through this.)
But the dark side of these medications is the way they’re fueling the “thinness at all costs” and “nothing tastes as good as skinny feels” attitude that seems to be making a comeback. This makes me angry and sad because I want nothing more for you than for you to have peace with your food and your health. If a GLP-1 is part of that – and it legitimately is for some people – great.
However, if there is no legitimate need for it and you’re entertaining the idea out of sheer body hatred and desperation, please know you don’t have to take a GLP-1 to make peace with food and your body.
Ultra-Processed Foods is Giving You Tunnel Vision
We all know when someone says ultra-processed foods, it’s a euphemism for “junk food”. But there are a few things to keep in mind about this latest “evil” in the nutrition world:
– We don’t even have a universal definition yet.
– For most humans, processed foods are just a part of our diet.
– It’s 100% possible to get plenty of balanced nutrition by including these foods.
Maintenance Phase did a great podcast episode recently digging into the science behind ultra-processed foods, but as a dietitian with both a bachelor’s and master’s degree in nutrition, I can tell you this: you don’t need to be afraid of ultra-processed foods.
There are a lot of health benefits to foods that would – by most working definitions – fall into the UPF category, like canned beans (great sources of complex carbohydrate, fiber, and protein) or soy milk.
Would I recommend this is all you eat? No, not if you can help it. But on the other hand, I also wouldn’t recommend that you only eat fresh fruits and vegetables because you’d become deficient in all sorts of things.
As humans, we need variety in our diet. That’s why it’s crucial to zoom out and look at the social determinants of health when we’re talking about processed food rather than getting tunnel vision and thinking that taking Twinkies off the grocery store shelves will meaningfully improve society’s health.
Key Takeaways
From new diet trends and “health advice”, there’s always going to be something new in the wellness world. Take a step back, get curious, and make decisions based on what your body needs rather than TikTok fads.
Remember, you are worthy, exactly as you are.
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Search for Ep.197 (Transcript): A Dietitian Tell All: What I’m Seeing In 2025 – What’s Hype, What’s Legit, and What You Need to Know for Your Health
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