Over the decades, we’ve seen countless diet and life trends rise and fall—each often accompanied by a glorified body ideal. In reality, there’s rarely one “correct” way to be, yet marketing and media can greatly influence which ideas gain popularity.

As our world shifted from limited internet access to having vast information at our fingertips—through search engines, apps and now AI-support for dietary and lifestyle, choices have become increasingly accessible. With countless user-friendly platforms, technology is helping people adopt healthier habits more easily than ever.

But this convenience also raises a larger question: where do timeless healing practices, like sleep, nutrition, exercise and mindfulness fit in today’s digital landscape? As research races to catch up with age-old wisdom, we’re reminded that while tech can support our health, there’s still a need for quiet, uninterrupted moments where we tune into ourselves.

Navigating Information & Research

With so much information available through technology and social media, our next step is discernment in learning how to evaluate and apply health trends with a critical eye.

Evidence-based practices, supplements and therapies can be powerful tools. However, it’s crucial to look at the full context such as sample sizes, demographics, dropout rates, study design (e.g., double-blind randomized trials—a common gold standard), and potential conflicts of interest (such as paid corporate sponsorships).

That said, not everything requires deep research. Some basics, like staying hydrated, sleeping well, eating whole foods, moving your body and maintaining social connection, have stood the test of time. Research and professional guidance can help refine our approach, but our bodies also hold valuable insight into what truly works for us and what we desire as part of our lifestyle.

Changes in Food

Hippocrates, the father of medicine, famously said, “Let food be thy medicine, and medicine be thy food.” In other words, this constant principle reflects the idea that the food we eat can either help us and act as preventative medicine, or harm us.

However, not all food today is what it once was. For instance, bread, once made with just a few simple ingredients, now often contains a list of preservatives. Gluten, a protein found in wheat, rye and barley, has developed a poor reputation, especially due to its contamination with glyphosate. This herbicide has been shown to disrupt the shikimate pathway, an important pathway in the gut for a healthy ratio of bacteria. Glyphosate has also been shown to damage cytochrome P450, an important detoxification enzyme the body needs in the presence of pharmaceutical and environmental toxins.1

Another concern is high fructose corn syrup (HFCS), a cheap sugar substitute commonly found in sodas and condiments, for example, leading to numerous metabolic concerns like type 2 diabetes, liver disease and weight gain. HFCS is made from corn, and cheaper production than regular sugar [and added to ketchup back in the 1970s when HFCS was gaining popularity].2 HFCS is a clear example of how food quality, not just quantity, matters.

Dietary Recommendations

Beyond food quality, how we eat also influences health. The Mediterranean diet, often cited for its anti-inflammatory and heart-healthy benefits, likewise emphasizes the experience of eating: sitting down, savoring meals and engaging with others in a relaxed, parasympathetic (“rest-and-digest”) state.

In contrast, modern multi-tasking such as eating while working, scrolling or driving, disconnects us from this experience. Even solo meals can be grounding and focused when approached with intention, cooking or as a mindfulness practice.

Technology can support dietary goals as well. Platforms like Rupa Health (often used in conjunction with a practitioner) include AI-driven food diaries that provide tailored meal plans based on individual needs.

Creating Change

Change begins with awareness, recognizing where behaviors may not align with our goals. The idea that it takes 21 days to form a habit is popular, but the reality is more nuanced. Establishing a new behavior may take less or more time depending on its complexity, how novel it is and how it fits into one’s lifestyle. Even considering the amount of steps it could take to attain a goal may add to the timeline. Some changes may take months, or even a year, to truly stick.3

Common Concerns

Most people express frustration over stalled progress, despite following healthy practices. These can be, “How can I be eating clean, but I’m still bloated,” “I take supplements, but nothing seems to change,” “I exercise constantly, but can’t lose the belly fat,” and “This ‘healthy’ food doesn’t seem to agree with me.”

These complaints often signal the need for a broader, integrative view. Rather than adding more, the key might be to return to basics, supporting digestion through thorough chewing (e.g. emulsifying each bite of food), cooking food to activate enzymes like amylase, or spending time in nature to ground the nervous system, again shifting into a more “rest and digest” state.

Big-picture strategies include managing stress through quiet time, quality sleep and listening to the body’s rhythms. Notably, many hormones and anti-inflammatory metabolites are produced after 11 p.m., making it all the more important to be in bed well before then.

Testing

Annual blood work is a foundational tool for tracking health—from inflammation, to vitamin levels, to the health of many different organ systems. Some conditions, like high cholesterol, don’t always cause obvious symptoms like low iron (fatigue, cravings, easy bruising), so regular blood work really does help monitor our health. A comprehensive approach might also include saliva or urine hormone testing (and include hormone tests on blood work), and cortisol assessments, especially when symptoms suggest deeper imbalances.

For example, abnormal cortisol patterns can affect sleep, appetite, mood and focus, undermining efforts to improve health despite diet or supplements.

If certain therapies don’t seem to be working, one route could be testing other organ systems, such as stool tests, or perhaps genetic testing. The latter may be helpful when someone has a strong family history of a single or multiple concerns, as it identifies significant DNA single nucleotide polymorphisms (SNPs) to further hone in treatment and proper lifestyle adjustments. However, genetics account for 5 to 10 percent of our health destiny, so we still need basics intact.

Additional Strategies & Supplements

In addition to the strategies employed on the day to day, supplements are meant to “supplement,” not replace, an unhealthy lifestyle. Supplements are most effective when personalized, and may even increase motivation when grouped by function—general wellness, condition specific or seasonal support. Common mainstays include vitamin D (after testing levels), B complex vitamins, vitamin C and magnesium (with more than 10 different forms, and can choose type or blend based on need: mood, sleep, digestion, fatigue, pain, and/or heart health).

Considering the form of the supplement may also be important both from the absorption standpoint, and integrating it into someone’s lifestyle. If someone is dealing with high stress and poor digestion (i.e. lack of appetite, irregular bowel movements, bloating), they may benefit from sublinguals, powders, liquids or even tinctures, where the therapies enter the body fairly quickly. For their lifestyle, if they like smoothies, mixes and tend to carry a water bottle, then powders and liquids may help with compliance as they can add it to their routine. Turmeric, fish oil, electrolytes and other stronger tasting supplements may also be hidden in smoothies. However, when choosing these different supplements, it’s best to speak with a knowledgeable practitioner when it comes to dosing, the proper form, any herb/drug/nutrient interaction, and discerning what’s best for you and your goals.

Mindfulness-based options like herbal tinctures or flower essences can also support emotional balance, especially during stressful periods, and tend to be in small, “easy to carry” bottles. This can also support us physically, as a calmer state can help shift our nervous system in a favorable way.

Other supportive practices include intermittent fasting, such as a 12-hour window between dinner and breakfast and at least three to four hours between each meal, sound healing like Tibetan singing bowls which can be found at in-person events or even on YouTube, which promote brainwave relaxation,4 and digital accountability by utilizing apps like MyFitnessPal (can link up with your provider for instant access) or Zoom-based coaching to track progress and stay motivated.

Conclusion

Returning to foundational habits as part of an ongoing commitment, while incorporating modern tools with discernment, can help us determine what truly serves our well-being. Healing is rarely linear. As one issue resolves, others may surface, or we may feel more confident to explore deeper concerns.

While trends and research will continue to evolve, what remains timeless is the individual—your lifestyle, your health and what works for you. By blending ancient wisdom with new technology, we can build a lifestyle that’s both sustainable and genuinely nourishing.

References:

1 Smith, J. (2020). Glyphosate and gluten sensitivity: A review of the evidence. Environmental Toxicology Journal, 15(3), 33-45. https://publichealthpolicyjournal.com/understanding-the-rise-in-gluten-intolerance-what-has-happened-to-our-food-chain/.

2 Trilling, D. 2017. High fructose corn syrup and your health: Research Roundup. Journalist’s Resource. https://journalistsresource.org/environment/high-fructose-corn-syrup-your-health/.

3 King, B. How long does it take to form a new habit? Psychology Today. www.psychologytoday.com/us/blog/taking-it-easy/202001/how-long-does-it-take-form-new-habit.

4 Goldsby, T. L., & Goldsby, M. E. (2020). Eastern Integrative Medicine and Ancient Sound Healing Treatments for Stress: Recent Research Advances. Integrative Medicine (Encinitas, Calif.), 19(6), 24–30. https://pmc.ncbi.nlm.nih.gov/articles/PMC7819493/.

Dr. Serena Goldstein is a naturopathic doctor in South Florida (in-person, and virtual world-wide available), who helps guide patients to trust and understand their body’s signs and signals so they can expand their knowledge and become partners on their health journeys. Dr. Goldstein utilizes conventional and natural medicine, psychology and intuitive healing to help patients achieve long-term weight loss, hormone balance, mood concerns, gut health and thyroid issues so they can bring order to chaos in wanting to feel more deeply connected to their health. Additionally, she treats all concerns with an individualized plan that her patients find fun, a source of motivation and a unique opportunity to learn more about their body than ever before.