My 2025 Health and Wellness Trends

Macro Trends Shaping Health and Wellness

Gut-Brain Axis Becomes Critical 

The connection between gut health and mental well-being, often referred to as the gut-brain axis, is becoming a significant focus in both scientific research and public health. This growing interest emphasizes how diets rich in probiotics and prebiotics can enhance digestion and mental health, supporting mood, stress management, and cognitive function. Once seen as niche or "hippie science," the gut-brain connection has entered the mainstream, with new products emerging that cater to this trend.

Community Fitness

Fitness is becoming less about individual workouts and more about collective experiences. Community-based fitness groups, like running clubs, yoga meetups, and functional training classes, foster social connections, force accountability, and make tough workouts more fun. These groups often extend beyond physical exercise, incorporating elements like mental health awareness, social events, and charitable initiatives. Fitness groups offer a critical counterweight to Gen Z’s mental health challenges and loneliness. 

Single Ingredient Foods

Simplicity is becoming the key aspect in nutrition, with a focus on single-ingredient foods that prioritize transparency, simplicity, and nutrient density. Foods like eggs, avocados, sweet potatoes, nuts, and grass-fed meats are getting prioritized over manufactured “health foods,” like protein bars. This trend reflects a growing desire to move away from processed options, allowing individuals to have greater control over their meals and better align their diets with natural, whole-food principles.          

Here's how these trends will play out in 2025

Run Clubs Expand into Social Organizations

Running groups are evolving into multifaceted communities, fostering connections beyond fitness. For example, in NYC, there are run clubs for nearly every day of the week. How do runners decide what groups are worth a 5:45 alarm and slogging miles against freezing January winds? Community, of course.

Many popular run clubs are becoming community event organizations. Although running remains the foundation, many clubs organize workout classes, recovery sessions, brand promotions, curated shopping experiences, and even social events like holiday parties. Oh, and of course, they sell merch. Runners often build loyalty to the groups that create the most social value.

Torshi (Middle Eastern Pickles)

Torshi, the vibrant, tangy, and flavorful pickled vegetables from Middle Eastern cuisine will become the next fermented ingredient craze. The importance of fermented foods as a source of probiotics for gut health is becoming widely recognized. Both Kimchi and Sauerkraut had big years in 2024, thanks to social media content. I think Torshi is even better tasting next up for rapid popularity. Unlike kimchi and kraut, which are predominantly made from cabbage, Torshi is more versatile and can be made with a variety of vegetables like turnips, carrots, and cauliflower. Torshi is not only a gut health booster but also a great tangy addition that adds depth to meals. As fermented foods continue to trend, torshi will make its way onto more plates.

HYROX

HYROX grew in popularity toward the end of 2024 with the help of athletes and influencers like Nick Bare, Dan Churchill, and Matt Choi. It is poised for a big 2025. In a meet, participants tackle a series of stations, featuring activities like sled pushes, rowing, and wall balls interspersed with 1-kilometer runs. For many, the shorter, more intense workouts are more appealing than long, often lonely, runs required for marathon prep.

A core element of HYROX’s growth is community. HYROX meets have grown into weekend-long fitness carnivals for competitors and spectators alike. Further, the high intensity workouts to prepare for HYROX are often done in group environments. Trust me, doing wall-balls and sled pushes alone is pretty awful. 

Sweet Potatoes < Rice

Sweet potatoes, with their nutrient-rich profile, are overtaking rice as the go-to carb for many health enthusiasts. Rich in vitamins A and C, potassium, and fiber, they provide sustained energy and support overall health. Their natural sweetness and versatility make them a favorite in diverse cuisines. While many complain that rice causes “bloating” and does not digest as well, that is not the case with sweet potatoes. As people focus on nutrient dense, gut healthy, and anti-inflammatory foods, sweet potatoes are solidifying their place as a superior carbohydrate choice.

Creatine and Magnesium

Creatine and magnesium are taking center stage for improving energy, recovery, and overall performance in fitness routines.

• Creatine: Long celebrated by gym and powerlifting communities for its role in enhancing strength and power, creatine is now being recognized for its cognitive benefits, endurance-boosting, and overall wellness support. Emerging brands continue to use social media and communities of consumers to amplify messages about creatine.

• Magnesium: Essential for muscle relaxation and nerve function, magnesium is gaining popularity as a key recovery tool and non-toxic sleep aid. Innovative supplements are making it easier for consumers to incorporate this vital mineral into their wellness routines.

Cottage Cheese

Cottage cheese is having an epic comeback. While previously considered the goopy stuff your grandma tried to make you eat, cottage cheese sales have soared in the past five years — growing by 16% in 2023 and 17% in 2024%. I believe 2025 will be an even bigger year.

Social platforms are filled with health and wellness creators informing their audiences about the health benefits of cottage cheese, packed with protein and probiotics, and clearly building big cohorts of believers. Another reason for the growth is that Cottage cheese is highly versatile. Creators are also sharing cottage cheese recipes for everything from cookie dough to bagels, allowing people to enjoy cottage cheese’s health benefits without the clumpy taste. Cottage cheese will further its role of a modern dietary staple in 2025.

Red Meat

With an emphasis on grass-fed and ethically sourced options, red meat is reclaiming its place as a valuable protein source. Grass-fed beef is now lauded for its higher levels of omega-3 fatty acids, CLA (conjugated linoleic acid), and antioxidants. While previously feared for its links to cardiovascular disease and cancer, well-sourced red meat is being reframed as a nutrient-rich, power food Further, red meat is highly satiating and leaves less room for snacking on processed junk food, a much more real health risk. Of course, I am talking about minimally processed, grass-fed meat, the good stuff. Fast food burgers are still generally a highly processed, unhealthy option.