These Health Trends Need to Die in 2026 (and these don’t)

The speaker rates HIIT a perfect 10 out of 10, highlighting its unique ability to deliver the benefits of both resistance training and aerobic conditioning in short, intense bursts. He explains that HIIT significantly boosts mitochondrial capacity, essentially increasing one's 'capability.' However, he stresses the critical caveat: it's very easy to overtrain with HIIT, which can lead to elevated cortisol, increased sympathetic nervous system activity, and impaired sleep and recovery. Therefore, he strongly recommends keeping total work time under 15 minutes per session and integrating it strategically into a broader fitness routine, rather than making it an everyday activity.

The speaker rates Zone 2 cardio a 7.5 out of 10, positioning it as complementary to HIIT. While HIIT raises the 'ceiling' of mitochondrial capacity, Zone 2 training raises the 'floor' by improving mitochondrial efficiency. This means the body becomes more resilient and can recover faster from exertion. He explains that Zone 2 helps the body become more efficient at a given heart rate, which is crucial for overall metabolic health and recovery. He suggests that while many people currently need more 'capability' (addressed by HIIT), 'resilience' (addressed by Zone 2) is also highly valuable.

The speaker rates fasting an 8 out of 10, acknowledging his bias due to its personal effectiveness. He highlights its benefits for fat loss, mental clarity, and cellular processes like autophagy and cleanup. The reason it doesn't get a perfect 10 is the risk of overdoing it, which can lead to simple caloric restriction rather than the unique metabolic shifts fasting provides. He emphasizes that fasting should be used as a 'shock to the system' to trigger these beneficial adaptations, not as a continuous state. He also mentions that even previously skeptical experts are now recognizing its benefits.

The speaker gives resistance training a perfect 10 out of 10, citing strong research from 2025 that reinforces its broad-spectrum benefits. He emphasizes that its positive effects are not limited to muscle growth but extend significantly to brain health, metabolic function, and detoxification pathways. This makes it a foundational practice for overall well-being.

The speaker rates intermittent keto a 9.5 out of 10, distinguishing it sharply from long-term keto (which he rates 7/10 due to oxidative stress). He advocates for a seasonal approach, such as doing keto for a few months during winter, to provide a powerful 'shot in the arm' for the body. This cyclical approach allows for the benefits of ketone signaling (like beta-hydroxybutyrate for brain health and anti-inflammatory effects), mitochondrial biogenesis, and autophagy, without the sustained oxidative stress that can accompany continuous ketosis. He notes that while some people may not respond well, for many, it's a quick and effective way to enhance metabolic resilience.

The speaker rates cold plunges a 4 out of 10, arguing that their primary benefit is psychological, offering mental resilience and a 'shock' to the system. He contends that for actual mitochondrial health and brown fat stimulation, prolonged exposure to moderately cool temperatures (e.g., 60°F for several hours) is more effective than short, acute cold plunges. He suggests that frequent cold plunges can even add to allostatic load, increasing daily stress. However, he acknowledges that an occasional short dunk after a sauna session can be beneficial for mental fortitude.

The speaker gives saunas a 9 out of 10, noting that the only reason it's not a perfect 10 is the common misconception that infrared saunas are superior. He clarifies that while infrared saunas have their own benefits, the profound advantages seen in landmark studies (like those from Finland) are primarily attributed to high-heat saunas. These traditional saunas, which reach very high temperatures, are crucial for stimulating heat shock proteins, enhancing mitochondrial resilience, and promoting glymphatic and lymphatic drainage for brain health. He also points out that many US saunas are regulated to lower temperatures, making it harder to achieve these benefits.

The speaker rates 'detoxing' a 5 out of 10, not because the concept is entirely flawed, but because the popular external methods are often misguided. He asserts that external detoxing doesn't truly exist; instead, the focus should be on providing the body with the necessary tools for its inherent detoxification processes. This includes consuming soluble fiber, which can bind to and flush out substances like microplastics from the digestive tract, and supporting the body's natural production of glutathione and other antioxidant pathways. While saunas can accelerate some clearance, they are not a standalone solution without these internal supports.

The speaker gives wearables a 6 out of 10, acknowledging their utility for metrics and data but cautioning against losing touch with one's own bodily sensations. He shares personal anecdotes where his wearable indicated high recovery, yet he felt physically exhausted, or vice-versa. He emphasizes that a high recovery score doesn't always mean one should push harder; sometimes, it's an opportunity to maximize recovery or allocate that energy towards an 'off day' for deeper recuperation. The key is to integrate the data with personal intuition rather than blindly following the device.

The speaker rates personalized supplements and gene testing a 4 out of 10. He argues that many individuals share similar fundamental nutritional needs, making highly personalized supplements often redundant and excessively expensive. He points out that these personalized approaches frequently fail to consider the 'food matrix' and the dynamic nature of the body's requirements, which can change daily based on diet, exercise, and stress. While acknowledging that some genetic mutations (like MTFHR) are beneficial to know, he warns against over-relying on gene testing, as it doesn't provide a complete picture of one's health and can lead to a false sense of certainty or unnecessary interventions.

The speaker gives blue blocking glasses a 6 out of 10, noting that while he's a fan of blocking blue light at night, recent evidence suggests that reducing LED flicker and overall brightness is a more significant factor affecting brain health. He explains that LED flicker can trigger abnormal brain signaling and neurotransmitter function, potentially impacting conditions like ADHD in children. He suggests that simply dimming device screens can reduce blue light effectively, but the pervasive flicker from LED lights in homes is a larger, unaddressed problem. He even suggests returning to incandescent bulbs or oil lamps to avoid this flicker.

The speaker gives kiwis for sleep a low rating of 3 out of 10, calling it 'splitting hairs.' He acknowledges that kiwis contain compounds that can theoretically elevate natural melatonin production. However, he argues that the high glucose content in kiwis is problematic, as consuming glucose before bed is generally detrimental to sleep quality. He shares his personal experience of disrupted sleep after trying the kiwi method. He suggests that while some might experience a placebo effect, the overall scientific evidence, particularly regarding glucose metabolism, stacks against kiwis as an effective sleep aid.

The speaker gives raw milk a 6 out of 10, a lower rating than he would have given previously. He clarifies that the issue isn't raw milk itself, but the lack of standardized, clean production and distribution practices. He states that mass-produced raw milk carries a higher risk of contamination because it's easier for things to go wrong without stringent controls. He notes that while some brands (like in California) maintain high standards, many other states allowing raw milk lack proper oversight. He personally would drink raw milk fresh from a trusted source (e.g., his own farm) but distrusts the current commercial supply chain. He also highlights that A1 variety milk is the primary problem, suggesting that A2 variety milk, even if pasteurized, is significantly better than conventional A1 milk.