You don’t need that green powder: A guide to simplifying wellness and life
Every year begins with a flood of health advice: try this, buy that, cut this, add that. It’s exhausting and adds so much pressure to the promise we make to ourselves: “This year, I will improve my health.” But here’s the thing: no one ever tells us what we don’t need to do. No one talks about the unnecessary trends that clutter our wellness routines and overcomplicate our lives.
That’s where this guide comes in. If you know me or have worked with me, you know I always advocate for mastering the basics first: nutrition, movement, hydration, stress management, and sleep. These are the foundations that will have the biggest impact on your health. Once those are in place, you can focus on the small tweaks and health optimizations. Because no matter how many green powders or supplements you take, if you’re not getting enough sleep and you’re constantly stressed, none of it will make a difference.
So, here’s my guide to 22 things you don’t need, and what to focus on instead.
1.You don’t need another cup of coffee or matcha for energy; you need more sleep.
2.You don’t need a cold shower or cold plunge to lose weight or "reset" your metabolism; you need more rest, more gentle nutrition and movement, stronger boundaries, and the courage to say no to people and things that drain you.
3.You don’t need expensive probiotic supplements; you need to eat more fiber, whole grains, and fermented foods.
4.You don’t need omega-3 pills; you need to include more sardines, seaweed, salmon, or simply a variety of seafood in your diet.
5.You don’t need berberine, green tea, yerba mate or another ‘‘nature’s Ozempic’’ to "boost" your weight loss; you need a balanced and joyous relationship with food that nourishes both your body (while being in a calorie deficit).
6.You don’t need a detox tea or program; you need to support your body to do its job: to drink more water , eat loads of vegetables high in antioxidants and fiber, and let your body sweat.
7.You don’t need a collagen or bone broth supplement; you need to eat a variety of protein sources and care for your skin with stress management, proper sleep, hydration, and sun protection.
8.You don’t need more "manifestation" journals. What you really need are small, consistent daily efforts, clear goals, and the discipline to follow through rather than relying solely on motivation.
9.You don’t need 75 hard; you need 365 consistent.
10.You don’t need another green powder; you need to eat more vegetables and leafy greens that provide the fiber, vitamins, and minerals your body needs.
11.You don’t need a gym membership you’ll never use; you need to find movement that you enjoy and can stick to consistently.
12.You don’t need to follow another fad diet or restrictive approach to food. Instead, you need to find a way of eating that supports your goals while allowing you to live fully without obsessing over food every hour of the day.
13.You don’t need to worry about that glucose spike; you need to know that glucose spikes after eating are normal and that being in a state of hypoglycemia is far more dangerous for your health.
14.You don’t need more expensive skincare; you need to get enough sleep and manage stress, as they affect your skin more than any cream ever could.
15.You don’t need seed cycling; you need to eat more seeds in general.
Incorporate them regularly into your meals, not based on phases, but as part of a varied, balanced diet that supports your body every day. Your body is smarter than you think it is.
16.You don’t need more "hormone balancing’’ scams; you need to focus on eating nutrient-dense foods like healthy fats, fiber-rich vegetables, and lean proteins that naturally support hormonal health.
17.You don’t need more advice from fitness and health influencers. What you really need is to start applying the knowledge you already have. Gathering more information > putting what you know into practice.
18.You don’t need to cut out all the sugar and carbs from your diet. Instead, you can follow an 80/20 approach, focusing on balance and moderation.
19.You don’t need to do intermittent fasting for health and longevity. Regular exercise and leaving 12-14 hours between dinner and breakfast are enough.
20.You don’t need another Paleo diet or to mimic ancestors who barely lived past 45. Instead, focus on proven dietary patterns like the Mediterranean, DASH, or MIND diets, which are backed by science and promote long-term health.
21.You don’t need an alkaline diet. Your body’s pH is tightly regulated and not easily influenced by food. What you need is to focus on plant-based foods like fruits, vegetables, whole grains, legumes, and nuts.
22.You don’t need to obsess over the seed oil in your oat milk. What you really need is to focus on the bigger picture, like cutting down on alcohol, which is an actual toxin for your liver. Regular alcohol consumption will strain your liver, disrupt your sleep, and increase your risk health issues.
The wellness industry often overcomplicates things and thrives on a business model built around guilt (and confusion), but it does not have to be that way. So this year, I encourage you to focus on mastering the basics first: sleep, stress management, nutrition, and movement. Apply what you already know with consistent action, and then, if needed, make small tweaks that might bring minor improvements to your health.
P.S. Looking for a sustainable approach to weight management, gut health, and overall wellness? As a registered nutritionist (ANutr) with a BSc in Human Nutrition, I’m here to help!
I look forward to helping you thrive!
Mia
