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Wellness in 2025: Innovation Meets Intuition
Functional Breathing: The Power of the Breath
Healthy Ageing: Longevity Becomes Mainstream
Innovations in gut health: defining the future
Photobiomodulation: Harnessing the Power of Light
Modern Pilgrimages: Travel for Transformation
The Processing Paradox: Rethinking Nutrition Quality
Women’s Health: A Lifespan Perspective
Every year, I find myself asking, “What could possibly be next for wellness?” And yet, year after year, I’m amazed by our collective capacity for innovation and the ways we are expanding our understanding of what it means to be truly well.
In 2025, wellness is stepping into an exciting new era where the lines between holistic health and cutting-edge technology blur like never before. From AI-powered self-care and personalised, data-driven approaches, to grounding and traditional rituals like wild swimming and ancestral nutrition.
But while trends are fun to explore, for me, wellness has never been about chasing the latest fad; it’s about creating a life that feels good from the inside out—one rooted in science, balance, and sustainability. This isn’t about doing more; it’s about doing what works for you, building long-lasting, meaningful practices that sustain health and vitality. The best trends are those that not only serve you well but also stand the test of time.
Before we dive into the trends for this year, let’s reflect on how far we’ve come. Last year, we saw a surge in sauna culture, cold-water immersion, hybrid training, hydration hacks, and a much-needed emphasis on stepping away from our screens. These practices didn’t just make waves—they laid the groundwork for what’s to come. So, what does 2025 hold for us? Let’s find out.
Rethinking Metabolic Health
What is the trend: In 2025, the conversation around metabolic health is evolving in exciting ways. With the rise of GLP-1 agonists and a growing awareness of the toxic food environment we navigate daily, there is a shift toward solutions that empower rather than stigmatise. The focus is moving away from “weight loss” toward supporting metabolic flexibility, enhancing satiety, and promoting nutrient-dense eating habits that nourish the body and mind.
Why it matters: Rather than framing this as a quick fix, the trend emphasises long-term health by addressing root causes: challenging how our food is processed, examining the role of modern stress in our metabolic health, and the importance of inclusive, sustainable diet patterns that promote satiety and whole body health.
Nature’s Revival
What is the trend: In a world increasingly dominated by technology, reconnecting with nature is more important than ever. In 2025, we are seeing a resurgence of ancestral health practices rooted in the outdoors. Hiking groups, in particular, are experiencing significant growth, with participation increasing by over 20% globally in the past three years, driven by younger generations seeking accessible and meaningful ways to stay active. Platforms like AllTrails have seen a surge in users planning group hikes and outdoor wellness retreats featuring guided nature hikes combined with mindfulness practices.
What sets this trend apart is the novel integration of nature-based activities with holistic wellness experiences, such as combining forest bathing with sound therapy or wild swimming with cold-water resilience workshops. This movement also fosters community and reflects our human desire for shared, restorative rituals—a modern reinterpretation of age-old traditions.
Why It Matters: While we all intuitively know that Mother Nature heals, time spent in nature can often be squeezed out of our busy lives. It is a proven antidote to many modern challenges like stress and chronic inflammation while enhancing our sense of well-being and counterbalancing the overstimulation of modern life.
Functional Breathing: The Power of the Breath
What is the trend: Breathwork is more than a buzzword—it’s a transformational practice that can improve everything from mental clarity to immune resilience. In 2025, a distinction is emerging between functional breathing and more relaxation-focused mindful or transformative practices.
Functional breathing is about optimising the mechanics and chemistry of how we breathe, making it a powerful tool that many top athletes now use to boost endurance, improve recovery, and sharpen focus. However, these benefits extend far beyond athletics. For the rest of us, functional breathing can improve daily life—whether it’s improving sleep quality, reducing stress, or enhancing cognitive function. Expect breath-focused workshops, apps, devices and retreats to integrate these tools into more accessible formats, showing how functional breathing can support wellness for all.
Why It Matters: Breathing is something we all do, but surprisingly few of us do it optimally. Functional breathing transforms this everyday act into a powerful, science-backed practice that enhances physical and mental health across the board.
Healthy Ageing: Longevity Becomes Mainstream
What is the trend: Longevity isn’t just for biohackers anymore. With the average lifespan now reaching 80 years but the average health span stagnating around 60, extending not just years but the quality of life has never been more important. Evolutionarily we were designed to peak around 40, driven by the need to reproduce and survive. Thanks to advances in modern medicine, sanitation, and public health, we now have decades of potential ahead—but how we spend them is up to us.
In 2025, we’re seeing breakthroughs in science make a long health span accessible to all. Innovations like NAD+ precursors to support cellular energy, senolytics to clear out ageing cells, and personalised nutrition plans tailored to our data are leading the way. Longevity-focused retreats are offering immersive programs that combine cutting-edge therapies with traditional practices, such as fasting, meditation and movement. At the same time, wearable tech is enabling real-time monitoring of biomarkers, empowering people to make informed choices for their future selves.
Why It Matters: This shift focuses on ageing well, not just living longer, with practices that enhance cellular health, build resilience, and support vitality at every stage of life. By closing the gap between lifespan and health span, we can redefine what it means to thrive in later years.
Innovations in gut health: defining the future
What is the trend: In recent years, the term "gut health" has become a wellness buzzword, yet it often remains elusive and vaguely defined. At its core, gut health refers to the optimal functioning of the digestive system and the balance of the trillions of microbes living within it. These microbes influence immunity, digestion, mental health, and beyond, making gut health central to overall well-being. However, the wellness industry’s broad use of the term highlights the need for a more precise definition. Just as "probiotic" and "prebiotic" have received expert consensus definitions, scientists are working to establish a clear and standardised understanding of what constitutes optimal gut health.
In 2025, we will see postbiotics—the beneficial compounds produced by gut bacteria—leading the way. Unlike probiotics, which introduce live bacteria to the gut, postbiotics deliver the health-promoting byproducts of microbial activity.
Why it matters: As our understanding of gut health deepens, so too does its relevance to all areas of our everyday wellbeing. Defining gut health more precisely and incorporating new innovations like postbiotics represent a new chapter in optimising not just digestive health but one that will have an impact on whole body health.
Photobiomodulation: Harnessing the Power of Light
What is the trend: Red light therapy, or photobiomodulation (PBM), is stepping out of being a niche wellness hack and into the spotlight in 2025. Known for its ability to support cellular repair, reduce inflammation, and boost recovery, PBM is becoming more accessible than ever with at-home devices and professional treatments.
What makes this therapy particularly exciting is its alignment with ancestral health principles—using natural elements, such as light, to restore balance in the body. Historically, humans spent significant time outdoors, receiving ample exposure to natural sunlight, which contains light from the infrared spectrum, especially at sunrise and sunset.
In our modern lives, dominated by indoor environments and artificial lighting, PBM offers a way to reconnect with the importance of red light on our health. From improving sleep cycles to enhancing muscle recovery, and mitochondrial function, it is a promising tool for improving energy levels and slowing cellular ageing.
Why It Matters: PBM is non-invasive, science-backed, and versatile, making it a practical addition to wellness routines for people of all ages. By blending ancient wisdom with modern innovation, PBM stands out as a tool that bridges our ancestral roots with the demands of contemporary living.
Modern Pilgrimages: Travel for Transformation
What is the trend: Travel is evolving, with more people seeking purpose-driven experiences. Modern pilgrimages that incorporate mindfulness, local traditions, and spiritual practices are on the rise. In fact, recent reports show a 25% increase in interest in wellness-based travel, particularly among millennials and Gen Z, seeking escapes that nourish both body and soul. From walking retreats along the Camino de Santiago to reconnecting with ancestral lands in Scotland, transformative travel is about more than just exploration—it’s about grounding oneself in a deeper sense of purpose.
Why It Matters: In a fast-paced world, purpose is fundamental to human well-being, providing a sense of direction, motivation, and resilience. Modern pilgrimages offer an opportunity to reconnect with purpose beyond organised religion, they provide a space for personal exploration and introspection, nourishing both mind and spirit in a uniquely profound way, blending the sacred with the secular for a holistic sense of renewal.
The Processing Paradox: Rethinking Nutrition Quality
What is the trend: As awareness of ultra-processed foods (UPFs) grows, so does the demand for better options. UPFs, which now account for more than 50% of daily caloric intake in many Western diets, are increasingly linked to being a root cause of numerous chronic health challenges facing society today such as obesity, type 2 diabetes, and cardiovascular disease.
In 2025, expect a continued push for transparency, with consumers demanding authenticity in their nutritional choices with clearer labelling and better availability of nutrient-dense, minimally processed foods that support long-term health.
This shift also brings attention to the environmental and ethical implications of how our food is made. From sustainable sourcing to packaging, consumers are holding the food industry accountable for its role in shaping both human health and planetary well-being. [could like to UPF journal on food and supplements]
Why It Matters: The growing body of evidence supporting the link between UPFs and chronic disease makes this a critical conversation for the future of health. By prioritising quality nutrition and reducing reliance on heavily processed foods, at both the individual and population level, we can shift the tide of chronic disease.
Women’s Health: A Lifespan Perspective
What is the trend: The wellness conversation around women’s health is expanding to address every stage of life, from menstruation to menopause and beyond. Women’s health is uniquely nuanced due to the profound hormonal changes that occur across the life course—from puberty, through pregnancy, to menopause and ageing. Unlike men, women experience significant shifts in health requirements and risks throughout their lives, many of which have been historically underrepresented in medical research. With lifespans now extending into the 80s and beyond, understanding and supporting these changes is essential for improving overall health outcomes. [Could link to womens health journals]
Femtech—the intersection of technology and women’s health—is driving much of the innovation in this space, offering apps and wearable tech for personalised solutions such as tracking hormonal cycles, managing menopause symptoms, and enhancing reproductive health. Tailored solutions in supplementation and sexual wellness innovations are breaking down taboos and empowering women to prioritise their well-being.
Why It Matters: Women’s health has been neglected in research for far too long, often taking a backseat to male-dominated health studies. By embracing the complexity of women’s health this trend supports equity, dignity, and well-being across the lifespan. As we all live longer, ensuring women feel empowered and supported at every stage of their health journey is not just beneficial for individuals but for society as a whole.
I hope you enjoyed my 2025 wellness trends roundup. As the Head of Innovation at Ancient + Brave, I love keeping my eye on the trends. I truly think 2025 is set to be a transformative year for wellness, where innovation meets intuition, and technology complements tradition. These trends remind us that at the heart of wellness is balance—between the old and the new, the communal and the personal, and the restorative and the progressive.
