Category: Wellness Tips

By: Melissa Van Riper, Consumer Product Manager at Clearlight®

 

As a 45-year-old woman working in the wellness industry, entering the perimenopause and menopause phases has allowed me to face some foreseen challenges as well as some delightful (ahem, absurd) surprise challenges. Throughout my ongoing journey, I have seen four different OB/GYNs and two endocrinologists. I’ve lost count of the amount of books I’ve read, podcasts I’ve listened to, and hours spent on social media hunting for answers, experiences, and unique options to make this hell a bit more palatable.

Every “expert” you ask has a different treatment plan, so getting a second opinion is nearly impossible, anyways. When presenting me with Hormone Replacement Therapy options, one doctor told me, “It depends how concerned you are about cancer.” Yeah, that’s a pretty high concern, my friend.

 

My (Surprising) Menopause Symptoms

 

I have experienced all of the typical menopause symptoms: weight gain, hot flashes, night sweats, hair loss, extreme fatigue, dehydration, sleep issues, joint and bone pain, and anxiety. But I’m also lucky enough to have some not-so-typical symptoms like ear numbness, teeth shifting and a change in body odor in which I now smell strangely like waffles. Last winter I didn’t need to wear a coat because I was so hot, and I can’t tell you how many public hot flashes I’ve had where I wish I had more layers to shed without risking public indecency. 

Oh, and I forgot brain fog. Of course. 

So, what do I (and millions of women like me at this stage in their life) do to deal with all of this? 

Simple. Use humor as a coping mechanism, and about 104 other things. But let’s start with my top menopause relief picks, from one wellness expert willing to try anything, to you.

 

 

My Favorite Menopause Coping Tools

 

• GLP1 for Weight Loss: I’m down 75 lbs. It’s the blood sugar regulation and inflammation reduction that have made all the difference for me. (I made zero changes in my diet, so I know this wasn’t food related)
• Vitamin IVs for Dehydration: I’d get one every day if I could.
• Physical Therapy: For all of the joint and bone pain. I swear I wake up with new pain every day. I like to keep my physical therapist on his toes.
• EMDR Therapy: For all of the trauma that has magically surfaced.
• Clearlight Sanctuary Sauna: For detoxification and me time. This infrared sauna helps with everything and it’s so pretty and gives me the time to unwind and relax.
• Pulsetto: For nervous system regulation and anxiety, which I am using twice a day.
• Lifepro Vibration Plate: To help improve balance, strengthen bones, improve circulation and prevent osteoporosis.
• Clearlight PEMF Mat: For relaxation and pain, because it feels like such a luxury to lay on 25 lbs of heated amethyst in the mat.
• Clearlight Red Light Therapy: For muscle recovery and skin rejuvenation. I use red light therapy every day without fail.
• BrainTap for Sleep: (and about 1,000 pillows)
• Meds: For hot flashes and night sweats.
• Cryotherapy: Zaps my migraines away and drastically reduces inflammation.
• Acupuncture: For everything else.
• Connecting with Girlfriends: To commiserate and swap tips. Does anyone else crave female connection?

 

And the real MVP, my newest addition and the only man that I choose to spend time with – my emotional support rescue pug, Freddie Mercury! He has already improved the quality of my life and increased my daily step count.

 

 

Normalizing the Conversation About Menopause

 

Everyone I know who is in this stage of life, all say the same thing: “I didn’t know how bad it would be. Why does no one talk about it?” I felt the same way when I was a new mom and navigating all of those challenges that no one talks about like breastfeeding, PPD and hormone imbalances. But honestly, when I was younger would I have really listened about menopause? Probably not, it seemed like such a long time away.

In reality, the women before us just silently suffered through it. But since I’m living in the uncomfortable truth right now, I’m determined to at least share my findings, not gatekeep the solutions that work for me, and contribute to the collective conversation. I also recognize how incredibly fortunate and lucky I am to be in the wellness industry and exposed to so many amazing experts, products and research.

 

The Future of Female Health Conversations

 

How much better would we feel if we made menopause part of the overall female health conversation from day one? My daughter is a young teen, and as her hormones are ramping up (and mine are drastically crashing down), we are poetically on opposite sides of the same journey, which has added a new layer to our dynamic. In less modern times, we would have all been aware and present for the whole lifecycle of the female journey, but the reality of 2025 America is that we’re divided, inundated with information both wrong and right, and just desperate to figure out:

 

1. What is happening to me?
2. How can I feel better (or when does this end)? 

 

Female health should encompass all phases of our life, including the reproductive cycle. The more this becomes common knowledge, the less alone, surprised, and isolated women and girls will feel. We should no longer suffer in silence and whisper apologizes for our bodies doing exactly what they were designed to do. 

Supporting and learning from other women is a gift that we can pass down to the next generations, or at the very least, just share our suggestions on the internet for friendly strangers to come across and feel just a little bit better. And let’s not forget that our bodies do this all to create life! If that isn’t a freaking miracle then I don’t know what is. So if smelling like waffles is the cancellation prize, then I say just call me “Sweet Melissa!”

PS – I very much intend to write a follow up article in a few years entitled “104 things that I love about being in Menopause, a message from the other side”.

 

 

About Melissa Van Riper, Consumer Product Manager, Clearlight®

 

Bringing 15+ years of passion and experience steering product teams and large capital projects to strengthen company posture in competitive markets, Melissa joined Clearlight, the industry leader in infrared sauna and pioneer in innovative health and wellness solutions, in 2023.

As the Consumer Product Manager, Melissa researches, develops, improves and tests the company’s comprehensive line of entry-level wellness solutions to empower people to experience the power of aroma, salt, PEMF, infrared, and red light therapy. In her role, she collaborates with designers, engineers, sales, marketing and executive teams to take the product from concept to market.

Chronically ill for most of her life, Melissa is also an aspiring biohacker and has a deep-rooted passion for alternative wellness paths and innovative solutions that help people make their health a priority. Her work within Clearlight is a manifested dream come true.

Prior to joining Clearlight, Melissa worked with a start-up and several small businesses where she developed a number of new product lines, incorporating her passion and talent in fashion, design, dinnerware, eyewear, baby toys, clothing and accessories.

As an active community member, Melissa also volunteers with Toni’s Kitchen. Since January 2023, she’s managed their paid and volunteer drivers and maintained the non-profit’s relationship partnerships with local supermarkets like Trader Joe’s and Whole Foods who support Toni’s Kitchen through in-kind donations.

Melissa, who was born, raised and is currently based in New Jersey, enjoys crafting, BBQ, art installations, and pottery. She and her daughter are always working on a variety of art projects. Her travel goal is to visit all 50 states, stopping at all of the best BBQ joints and national parks in each.

Biohacking is the practice of using science, data, and lifestyle adjustments to optimize your health and performance. It involves tracking key health markers, experimenting with habits, and using evidence-based interventions to enhance physical and mental well-being. For beginners, biohacking can seem overwhelming because there are so many different techniques to try. However, the key is to start small, track your progress, and fine-tune your approach based on what works best for you. By taking a structured and intentional approach, you can improve sleep, energy levels, focus, and overall health without drastic lifestyle changes.

This biohacking guide for beginners will take you through the essential steps of becoming a biohacker, from tracking your baseline metrics to incorporating emerging therapies.

 

Biohacking FAQs

 

Is Biohacking Safe?

Most beginner biohacks, such as improving sleep, optimizing diet, and managing stress, are completely safe. However, more advanced interventions, such as extreme fasting or unregulated supplements, should be approached with caution. Always do your research and consult a doctor before trying new biohacking techniques.

 

How Do I Know Which Biohacks Work for Me?

The key to successful biohacking is tracking your results. Use wearable devices, journals, or apps to monitor changes in energy levels, sleep, digestion, and mental clarity. If a particular biohack doesn’t produce noticeable benefits after a few weeks, it may not be the right fit for you.

 

Do I Need Expensive Gadgets to Biohack?

Not at all. Many effective biohacks, such as intermittent fasting, meditation, and optimizing sleep, require no special equipment. While wearables and devices can provide valuable insights to track progress, they are not essential for getting started.

 

How Long Does it Take to See Results?

This depends on the biohack and your individual response. Sleep improvements and energy boosts from diet changes can often be noticed within days, while long-term benefits like improved cognitive function or metabolic flexibility may take weeks or months.

 

What’s the Best Way to Stay Consistent?

Start small and build habits gradually. Trying to change too much at once can lead to burnout. Instead, focus on making one or two changes at a time that fit easily into your daily routine, and track their impact before adding more biohacks to your routine.

 

 

How to Start Biohacking

 

Step 1: Track Your Baseline Metrics

Before you start implementing any changes, you need to understand your current health status. This will help you measure progress and determine which biohacking techniques are actually working for you. If you’re serious about biohacking, consider consulting a nutritionist, sleep specialist, or health coach. They can help interpret your data and design a personalized biohacking strategy to avoid common pitfalls and maximize results.

 

How to Track Your Sleep Patterns

Sleep is one of the most crucial aspects of biohacking, as it impacts cognitive function, metabolism, and overall well-being. To optimize sleep, you first need to track its quality. Keep a sleep journal where you note your bedtime, wake-up time, and how rested you feel each morning. If you want more precise data, consider using sleep-tracking apps or wearable devices that monitor sleep cycles and disturbances.

 

Understanding Your Diet and Digestion

Your diet plays a major role in your energy levels, mental clarity, and overall health. Instead of following generic diet plans, start by tracking what you eat and observing how different foods affect you. Take note of how you feel after meals – do you experience bloating, fatigue, or brain fog? Keeping a food journal can help identify patterns and sensitivities, allowing you to make dietary adjustments tailored to your body’s needs.

 

Measuring Your Energy and Activity Levels

Your energy levels fluctuate throughout the day based on diet, sleep, stress, and movement. Track your daily energy levels on a scale of 1-10 and see what patterns emerge. Additionally, monitor your physical activity to assess whether your workouts are supporting or depleting your energy. If possible, track your heart rate variability (HRV) to gain deeper insights into stress and recovery.

 

Step 2: Make Small, Strategic Changes

Biohacking isn’t about making drastic changes overnight. Instead, the most successful biohackers take a slow and intentional approach, incorporating small but effective tweaks into their daily routines. The best way to determine what works for you is to introduce one change at a time and monitor its effects. By doing so, you can identify which biohacks provide real benefits and avoid overwhelming yourself with too many adjustments at once.

 

Using Infrared Sauna Therapy for Physical and Mental Health

Infrared saunas are another beginner-friendly biohack that offers significant benefits for both physical and mental health. Regular sessions can help reduce inflammation, promote detoxification, assist with muscle recovery, support mental health by lowering cortisol levels, and improve sleep quality by relaxing the nervous system. Whether you’re optimizing for performance, longevity, or relaxation, incorporating infrared sauna therapy can elevate your biohacking routine and overall well-being.

 

Introducing Intermittent Fasting

One of the easiest and most effective biohacks to start with is intermittent fasting (IF). Instead of focusing on what to eat, IF focuses on when to eat. A simple way to start is with a 12-hour overnight fast. Once comfortable, you can extend this to the popular 16:8 method, which involves fasting for 16 hours and eating within an 8-hour window. Fasting can help regulate blood sugar levels, improve focus, and support weight management. However, it’s essential to listen to your body – if you feel fatigued or overly hungry, adjust your fasting window accordingly.

 

Incorporating Meditation and Breathwork

Stress management is a crucial component of biohacking, and one of the most effective tools is meditation. Just 10-15 minutes of mindfulness meditation per day can significantly reduce stress, improve focus, and boost overall mental clarity. Breathwork exercises, such as box breathing (inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding for four seconds), can help activate the parasympathetic nervous system, reducing stress and promoting relaxation.

 

 

Step 3: Experiment with Biohacking Treatments and Therapies

Once you’ve established a strong foundation with sleep, nutrition, and stress management, you can explore more advanced biohacks. While many of these emerging biohacks are backed by scientific research, their effectiveness can vary from person to person. It’s always best to consult with your doctor and specialists to tailor these therapies to your specific needs.

 

Red Light Therapy for Cellular Optimization

Red light therapy has gained traction among biohackers for its ability to reduce inflammation, improve skin health, and enhance muscle recovery. This therapy works by exposing the body to specific wavelengths of red and near-infrared light, which penetrate deep into the skin and stimulate cellular repair. Many athletes and wellness enthusiasts use red light therapy to speed up post-exercise recovery and improve mitochondrial function, which plays a key role in energy production.

Regular use of red light therapy can also help improve skin elasticity, reduce wrinkles, and promote wound healing. Some studies suggest that it may even have benefits for mental health by boosting serotonin levels and reducing symptoms of depression.

 

Aromatherapy and Halotherapy for Relaxation and Respiratory Health

Aromatherapy utilizes essential oils to influence mood, reduce stress, and enhance relaxation. Certain scents, such as lavender and chamomile, can help calm the nervous system and improve sleep, while peppermint and eucalyptus may enhance mental clarity and respiratory function.

Halotherapy, or salt therapy, involves inhaling micro-particles of salt in a controlled environment, such as a salt room or salt cave. This practice is believed to improve respiratory health by clearing the lungs and reducing inflammation in the airways. Halotherapy has been used to support those with asthma, allergies, and chronic respiratory conditions, as well as athletes looking to enhance lung capacity.

 

 

Contrast Therapy for Circulation and Recovery

Contrast therapy, also known as hot-cold therapy, involves alternating between heat and cold exposure to stimulate circulation, improve recovery, and reduce inflammation. This technique is widely used by athletes and biohackers to enhance resilience and speed up muscle repair.

A common form of contrast therapy includes alternating between cold showers or ice baths and infrared sauna sessions. The sudden shift between extreme temperatures causes blood vessels to constrict and dilate, improving circulation and flushing out metabolic waste from tissues.

Benefits of Contrast Therapy:

• Reduces muscle soreness and accelerates recovery after workouts
• Improves immune function by increasing white blood cell activity
• Enhances cardiovascular health by strengthening blood vessel elasticity
• Supports mental resilience by activating the autonomic nervous system
• For beginners, starting with a simple hot-to-cold shower routine (such as ending a warm shower with 30 seconds of cold water) can introduce the benefits of contrast therapy without the need for extreme conditions.

 

Nootropics for Cognitive Enhancement

Nootropics, often referred to as “smart drugs” or cognitive enhancers, are substances that improve brain function, focus, memory, and mental clarity. These compounds can be natural or synthetic, with some of the most common nootropics including caffeine, L-theanine, and adaptogenic herbs like Rhodiola Rosea and Ashwagandha.

Popular Nootropics for Beginners:

• Caffeine + L-Theanine: A well-known combination that enhances focus while reducing jitteriness.
• Lion’s Mane Mushroom: A natural nootropic known for its neuroprotective properties and potential to enhance memory and cognitive function.
• Bacopa Monnieri: A traditional herb used to improve memory retention and cognitive performance.
• Rhodiola Rosea: An adaptogen that helps reduce mental fatigue and improve stress resilience.

More advanced biohackers may explore synthetic nootropics like racetams, modafinil, or peptides, but these should only be used with proper research and professional guidance.

 

Supplements for Optimal Health and Longevity

Diet alone may not provide all the nutrients necessary for peak performance, which is why many biohackers turn to supplementation to fill gaps and enhance specific aspects of health. Some of the most commonly used biohacking supplements include:

• Magnesium: Supports muscle relaxation, reduces stress, and improves sleep quality.
• Omega-3 Fatty Acids: Promotes brain function, reduces inflammation, and supports heart health.
• Vitamin D: Essential for immune function, hormone balance, and bone health, especially for those who get limited sun exposure.
• Collagen: Helps maintain skin elasticity, joint health, and overall recovery.
• Probiotics: Supports gut health and digestion, which is crucial for overall well-being.

When incorporating supplements, it’s important to test and track results, as individual responses may vary. Biohackers often use blood tests and biomarker tracking to optimize their supplement intake.

 

Pulsed Electromagnetic Field (PEMF) Therapy for Cellular Recovery

PEMF therapy involves using low-frequency electromagnetic waves to stimulate cellular repair and enhance circulation. This therapy has been studied for its potential to improve recovery from injuries, reduce inflammation, and support energy production at the cellular level.

Some biohackers use PEMF therapy to improve sleep quality and recovery from strenuous workouts, while others explore its potential benefits for chronic pain management. Though it’s not as widely available as other therapies, PEMF mats and devices can be used at home for regular sessions.

 

 

Step 4: Monitor and Optimize Your Progress

Biohacking is a continuous process of testing, tracking, and refining. As you experiment with different techniques, it’s essential to monitor your results and adjust your approach accordingly.

 

Utilizing Data-Driven Tools

One of the most powerful aspects of biohacking is the ability to collect real-time data on your body’s performance. Wearable devices, mobile apps, and biometric sensors have made it easier than ever to track key health metrics, providing insights into your sleep, movement, stress levels, and overall recovery.

Types of Data to Track:

• Sleep Quality: Smartwatches and sleep trackers can monitor sleep duration, REM and deep sleep cycles, and disturbances throughout the night.
• Heart Rate Variability (HRV): HRV measures the variation in time between heartbeats and is a strong indicator of stress resilience and recovery. A low HRV suggests higher stress levels, while a higher HRV generally indicates good recovery and autonomic balance.
• Blood Glucose and Ketone Levels: Continuous glucose monitors (CGMs) can help optimize diet by showing how different foods impact blood sugar levels.
• Activity and Recovery Metrics: Fitness trackers measure daily step count, caloric expenditure, and exercise performance. Some even track recovery, indicating whether your body is ready for high-intensity training or if it needs more rest.

 

Keeping a Biohacking Journal

While technology offers sophisticated tracking tools, keeping a personal biohacking journal can provide additional insights that data alone may not capture. Writing down your experiences, challenges, and observations can help you identify trends that might go unnoticed in raw numbers. Journaling your results can help uncover patterns that numbers alone might miss, create a feedback loop to look back at what has worked or hasn’t worked over weeks or months, and encourage mindfulness that makes you more aware of how your habits affect your body and mind.

 

Reassessing Your Biohacking Goals

As you progress on your biohacking journey, your goals will likely evolve. The interventions that once made a significant impact may no longer provide the same benefits, or new areas of focus may emerge. Regular reassessment helps ensure that you’re always moving forward in alignment with your health objectives, and allows you to set new milestones and avoid biohacking burnout.

 

 

Step 5: Build a Sustainable Routine

The best biohacking strategies are the ones that fit seamlessly into your daily life. To ensure long-term success, focus on creating a routine that is both effective and sustainable.

 

Start Small and Stay Consistent

One of the biggest mistakes beginners make is trying to overhaul their entire lifestyle overnight. This can lead to frustration, burnout, and inconsistency. Instead of attempting multiple changes at once, focus on implementing one or two small, high-impact biohacks at a time. Sustainability comes from gradual improvements that become part of your lifestyle rather than short-term experiments.

 

Stay Flexible and Adaptable

Biohacking isn’t about perfection. Life happens, and flexibility is key. Biohacking is not about rigid adherence to routines – it’s about optimization. You might need more recovery during stressful periods, adjust your fasting window if your energy levels dip, or change your supplementation protocol based on new bloodwork results. If a certain strategy stops working, don’t be afraid to adjust and experiment with new approaches.

 

Engage with the Biohacking Community

Biohacking can sometimes feel like a solo journey, but connecting with like-minded individuals can accelerate your progress and provide valuable insights. Engaging in biohacking communities gives you access to shared knowledge, expert insights, and ongoing motivation. Being part of discussions, attending workshops, and learning from others can help you refine your biohacking approach.

 

Starting Your Biohacking Journey

 

Biohacking is a lifelong journey of self-discovery and optimization. By tracking your baseline metrics, implementing small but effective lifestyle changes, and experimenting with emerging therapies, you can take control of your health and performance in ways that are personalized to your unique biology. Whether your goal is to improve sleep, increase energy, enhance cognitive function, or build resilience, biohacking offers a data-driven, intentional approach to achieving peak well-being.

The key to successful biohacking is consistency and adaptability. Rather than chasing every new trend, focus on building sustainable habits that integrate seamlessly into your daily routine. Keep track of your progress, listen to your body, and adjust your strategies as needed. Remember, biohacking isn’t just about longevity or peak performance; it’s about enhancing your quality of life. By taking small steps today, you can create a healthier, more energized, and optimized future.

Looking to up your health game in 2025? You can’t grow a healthier mind and body without the right information and resources. One of the best ways to stay up to date with the latest health news and trends is by listening to podcasts and reading blogs. You can explore the most relevant information for you on the go, no matter where you are. That’s why we have gathered the best health and wellness podcasts and blogs for you to jumpstart your health journey this new year. These podcasts and blogs offer the latest tips to help you eat better, exercise smarter, and take control of your life.

 

Health and Wellness Podcasts for 2025

 

Boundless Life With Ben Greenfield

The Boundless Life podcast covers fitness, nutrition, biohacking, fat loss, anti-aging, and cutting-edge health advice from health consultant and best selling author, Ben Greenfield. This podcast features the latest research on health and wellness topics, how to optimize mind-body-spirit, biohacking tips, and interviews with exercise, diet, and medical professionals to give a full picture of health.

Listen to Clearlight on Ben Greenfield here!

 

Clean Living Convos

In the Clean Living Convos podcast, host Sammy Murry engages in practical discussions about adopting a toxin-free lifestyle. By examining the harmful ingredients in everyday products and exploring safer alternatives, Murry aims to simplify the journey toward reducing chemical exposure. Episodes cover topics such as identifying toxins in personal care items, understanding the impact of synthetic food dyes, and implementing overall wellness strategies.

Listen to Clearlight on Clean Living Convos here!

 

Feel Better, Live More

People tend to overcomplicate health, but it doesn’t have to be that complex. In the Feel Better, Live More podcast, general practitioner Dr. Rangan Chatterjee aims to simplify health topics and debunk common myths. In conversations with leading experts, Chatterjee covers topics like stress, sleep, nutrition, and mental well-being, with a focus on holistic health solutions.

 

The Flock and Gather Podcast

In The Flock and Gather Podcast, host Allan Share, President of the Spa Industry Association, engages in insightful conversations with professionals from the spa and wellness sector. Aiming to explore all facets of wellness, Share discusses topics such as innovative spa treatments, industry trends, and personal well-being strategies. Episodes provide diverse perspectives and practical advice to enhance the understanding of the wellness industry.

Listen to Clearlight on The Flock and Gather Podcast here!

 

The Happiness Lab

Yale professor Dr. Laurie Santos explores the science of what truly makes people happy in The Happiness Lab podcast. This podcast aims to debunk common myths about happiness and provides practical tips to improve overall well-being. Its topics are based on Santos’ popular psychology class at Yale, offering scientific research and inspiring stories.

 

 

The Less Stressed Life: Helping You Heal Yourself

In The Less Stressed Life podcast, integrative dietitian Christa Biegler helps listeners uncover the root causes of stress and inflammation and how to reduce them. In discussion with expert guests, the podcast explores topics such as gut health, food sensitivities, hormones, the benefits of infrared sauna use, and other lifestyle strategies for better health and well-being.

Listen to Clearlight on The Less Stressed Life here!

 

The Life Stylist

Host Luke Storey engages in transformative conversations with renowned thought leaders, mystics, celebrities, health innovators, and change-makers in The Life Stylist podcast. Aiming to cut through the noise of spirituality trends and mainstream wellness narratives, Storey focuses on stories on awakening deeper meaning, emotional freedom, and physical vitality, offering listeners practical insights to design their ultimate lifestyle.

Listen to Clearlight on The Life Stylist here!

 

Mind Pump: Raw Fitness Truth

Fitness professionals Sal Di Stefano, Adam Schafer, and Justin Andrews blend fitness advice, personal development, and humor in this popular wellness podcast. Mind Pump cuts through fitness myths and offers honest, science-backed advice on health, nutrition, and training. From muscle-building to mental wellness, this podcast is a go-to resource for listeners looking to improve their fitness journey.

 

The Mindset Mentor

In The Mindset Mentor, host Rob Dial focuses on self-improvement, mindfulness, and mental wellness to help you lead a more fulfilling and intentional life. In each episode, Dial provides actionable strategies to help listeners overcome challenges, boost confidence, and achieve goals. Dial empowers listeners to master their mindset so that they can master their lives.

 

The Model Health Show

The Model Health Show, hosted by author and nutritionist Shawn Stevenson, blends health science with personal development. He takes a deep dive into topics like nutrition, exercise, sleep, and stress management and offers practical advice on these health topics. The podcast often features expert guests who provide insight into how listeners can transform their lives for the better.

 

Optimal Health Daily

In this daily health podcast, registered dietitian nutritionist and certified exercise physiologist Dr. Neal Malik curates expert content from top health blogs. Each episode of Optimal Health Daily is usually under 15 minutes long and focuses on topics like fitness, nutrition, diet, mental health, and personal development, making it an easy addition to your daily routine.

 

The Wellness Mama Podcast

Mom Katie Wells dives into family health, natural remedies, and holistic wellness practices for parents and kids in her weekly podcast, The Wellness Mama. She interviews experts on nutrition, parenting, DIY recipes, and holistic living, with a focus on simplicity and sustainability. The podcast encourages listeners to live healthier lives while maintaining balance in their busy, everyday routines. Wells also has a popular health blog.

 

 

Health and Wellness Blogs for 2025

 

Clearlight Infrared Saunas Blog

This health and wellness blog offers in-depth articles on how infrared therapy can improve your health and its integration with other wellness practices, including red light therapy and aromatherapy. Topics range from the mental health benefits of infrared saunas to essential oil blends for enhanced relaxation.

 

Everyday Health

Everyday Health is one of the most comprehensive and well-trusted sites for medical information. Helpful tools such as meal planners, symptom checkers, and calorie counters are offered alongside expert reviews of medical news and industry insights from writers who are in clinical practice. Articles range from flu reports to healthy recipes.

 

Fit Foodie Finds

While the title of this blog may seem like it’s all about food, Fit Foodie Finds offers much more than that. CEO and founder Lee Funke has created an impressive catalog of healthy recipes and has supplemented her message of balance with workout tips, travel and style guides, and wellness trends for a well-rounded and engaging health blog.

 

The Fitnessista

Created by certified personal trainer Gina Harney, The Fitnessista is a fun health and wellness blog that blends fitness, healthy living, and family life. Harney shares quick workouts, nutritious recipes, and insights into maintaining a balanced lifestyle.

 

Harvard Health Blog

Published by Harvard Medical School, the Harvard Health Blog offers evidence-based insights on various health topics, including exercise, nutrition, mental health, and disease management. The blog provides updates on the latest medical research, tips for living a healthy lifestyle, and advice on navigating the complexities of healthcare.

 

 

Healthline

Search for something health-related online, and you’re likely to see a Healthline blog show up in the results. Over 125 million visitors visit this blog every month for tips on medication, lifestyle, and general health news. Everything is written by health experts, meaning readers can feel confident in the information they are receiving.

 

MindBodyGreen

The MindBodyGreen blog offers a holistic approach to health, wellness, and personal growth. It is a comprehensive resource featuring articles from experts in various wellness fields covering topics such as fitness, nutrition, mindfulness, and mental health.

 

Tiny Buddha

The Tiny Buddha wellness blog provides wisdom and practical advice for everyday life. It offers articles on mindfulness, personal growth, and emotional well-being. Topics include overcoming challenges, cultivating gratitude, and navigating relationships.

 

Wellness Science

Wellness Science delves into natural health and holistic living topics, with articles ranging from how red light therapy can boost skin health and reduce inflammation to managing stress naturally. The blog provides evidence-based insight into nutrition, mindfulness, fitness, self-care, and overall well-being.

 

Well+Good

Well+Good is a go-to destination for all things wellness. The blog explores trending topics and practical tips for living a healthy, balanced lifestyle, including workout advice, clean-eating recipes, self-care strategies, and holistic health and beauty practices. Well+Good also has a podcast covering similar topics.

 

Listening and Reading Your Way to Health in 2025

 

The journey to better health and wellness is more accessible in 2025 than ever, thanks to the wealth of informative podcasts and blogs available. Be sure to subscribe to these podcasts and blogs to stay up-to-date with news, trends, and all the latest tips. Find exciting content that will inspire new healthy habits in your own life. The health and wellness space is ever-evolving, and that’s why having a list of your most trusted resource and information hubs  can help you when you most need answers. Stay informed and on top of your well-being throughout the year.

Health and wellness trends may come and go. Still, longevity, optimal health, and enhanced quality of life are widespread and commonly shared goals that typically stay the same among the most passionate health enthusiasts. Staying ahead of 2025 wellness trends keeps you aligned with evolving health practices, which may help you achieve your current health goals even sooner than planned. Here are the top 2025 health trends expected to gain more traction during the upcoming year.

 

Longevity

 

Longevity remains a dominant health trend. A recent McKinsey Health survey found that over 60% of respondents prioritize purchasing longevity-focused products, with 70% planning to invest in them in the future. Younger generations are embracing longevity beyond aesthetics, focusing on brain function and physical strength. Surveys reveal that 42% of respondents are most concerned about physical limitations, while 38% worry about memory loss. 

This shift is driving innovation in supplements like coenzyme Q10 (CoQ10), which acts as a powerful antioxidant to protect cells from free radicals, and NAD+ boosters that promote cellular repair and energy production. Red light therapy stands out in this space for its ability to stimulate cellular repair, reduce inflammation, and promote overall vitality, while salt therapy offers rejuvenating benefits for the skin. PEMF (pulsed electromagnetic field) therapy is also becoming a key player, offering regenerative benefits at the cellular level to combat aging effects and boost overall vitality. These products are aiming to make it easier to live a healthier life that focuses on longevity. By incorporating these advanced tools and therapies, the goal of aging gracefully becomes more achievable for all.

 

Contrast Therapy

 

Travel experts are predicting that in 2025, contrast therapy will be an integral part in wellness travel. Contrast therapy, or alternating between hot and cold treatments, has surged in popularity due to its proven benefits for circulation, inflammation, and recovery. The practice often involves cold plunges followed by sessions in infrared saunas. Infrared saunas are particularly celebrated for their ability to promote detoxification, enhance metabolism, and improve skin health by stimulating blood flow and cellular repair.

When combined with red light therapy, the benefits of contrast therapy are amplified. This pairing enhances the body’s natural healing processes, reduces muscle soreness, and supports overall physical recovery. Additionally, aromatherapy can be integrated into sauna sessions to further elevate relaxation and promote mental clarity. With its wide range of applications, contrast therapy has become a cornerstone of modern wellness routines, appealing to both athletes and casual wellness enthusiasts alike.

 

 

Infrared Saunas

 

Saunas have evolved from mere indulgences to essential components of holistic health routines, reflecting a shift toward integrating rejuvenating experiences seamlessly into daily life to prioritize both physical and mental well-being. Among these, infrared saunas have surged in popularity, boasting a 40% increase in usage in 2024 and continuing to grow in popularity in 2025. What makes them stand out is their ability to penetrate the skin deeply, offering health benefits like detoxification, pain relief, and improved circulation.

This trend isn’t just about sweating it out; it’s about embracing a comprehensive approach to self-care. Infrared saunas are often paired with other therapies such as halotherapy, red light therapy, PEMF, chromotherapy, VRT, and aromatherapy, amplifying their holistic benefits. From prestigious spas to local wellness centers and even home setups, these energizing pods have become accessible to all. As the sauna experience continues to evolve, so does our understanding of its potential health benefits, driving further interest in sauna “biohacking” for personalized wellness optimization.

 

Red Light Therapy

 

Red light and near-infrared (NIR) therapies are gaining recognition for their transformative effects on cellular health. These therapies target mitochondria to stimulate natural healing, and applications range from skincare enhancements to mental health support, making light therapy a versatile tool for wellness. Weight loss, reduced inflammation, pain relief, and faster wound healing are some of the many health benefits associated with red and NIR light therapy, reports AIMS Biophysics. Improved sleep quality, younger-looking skin, higher energy, stress reduction, enhanced focus, and better mood are other potential benefits of this 2025 wellness trend.

As newer technologies make light therapy more accessible, it has become a cornerstone of modern health routines. From at-home devices to spa-based treatments, the ability to harness light for healing continues to expand, providing a safe and effective method for optimizing overall well-being.

 

Low-Impact Exercise

 

In recent years, the fitness landscape has significantly shifted towards low-impact exercise, moving away from the high-intensity ethos that dominated the early 21st century. This change reflects a broader understanding of health and wellness, emphasizing not just physical vigor but also mental serenity and emotional well-being. According to data from 2024, 4 in 10 consumers are incorporating low-impact exercises into their fitness routines, with preferences leaning towards gentle and traditional yoga (17% and 16%, respectively) and martial arts (10%).

Another 41% of participants highlight the calming and relaxing benefits of low-intensity exercises as their primary motivation. This emerging trend underscores a growing recognition of the importance of sustainable fitness practices that nurture the body and mind, suggesting that the once-popular maxim “no pain, no gain” is being replaced by a more nuanced, holistic approach to health.

 

Ozempic and GLP-1 Therapies

 

The increasing popularity of Ozempic and other GLP-1 therapies is evident, with a significant number of individuals incorporating these medications into their health and wellness plans. A recent survey indicates that 26% of Americans plan to include GLP-1 medications in their 2025 health goals, with Gen Z leading at 37%. While effective for weight loss and diabetes management, GLP-1 medications can have side effects. Commonly reported issues include nausea, muscle loss, low appetite, fatigue, and reflux. Additionally, some users have experienced hair loss, which may be linked to rapid weight loss and potential nutrient deficiencies.

To address these side effects, various complementary services are emerging. For instance, red light therapy (RLT) is being utilized to support skin and hair health, while personalized supplements are recommended to counteract potential nutrient deficiencies. Healthcare providers also suggest incorporating strength training and ensuring adequate protein intake to prevent muscle loss and manage fatigue.

 

 

Nervous System Regulation

 

The emphasis on nervous system health is gaining traction, with individuals increasingly adopting various methods to manage stress and enhance overall well-being. Techniques such as trauma healing, breathing exercises, and somatic therapy are becoming more prevalent. Additionally, devices targeting the vagus nerve, heart rate variability (HRV) monitors, and biofeedback tools are now more accessible, empowering individuals to regulate their stress responses effectively.

Heart rate variability biofeedback (HRVB) has been proposed as a method to modulate pain and stress by enhancing autonomic regulation. A systematic review highlighted the potential of HRVB in managing chronic pain conditions, though further research is needed to establish its effectiveness. Breathing exercises and cold exposure are also emerging as practical tools for nervous system regulation. Pulsed electromagnetic field (PEMF) therapy is gaining attention for its potential in nervous system regulation and stress management by modulating the body’s cellular functions, offering a promising option for individuals seeking alternative therapies. 

 

Sleep Optimization

 

As research continues to underscore the critical role of sleep in both physical and mental health, the focus on optimizing sleep remains a top priority for wellness enthusiasts. According to research from Mordor Intelligence, the global sleep tech devices market is projected to grow at a compound annual growth rate of 16.8% during the forecast period, driven by the increasing prevalence of sleep disorders and technological advancements in sleep tech devices. The integration of advanced technologies and therapeutic products reflects a comprehensive approach to improving sleep quality in 2025 and beyond.

Products such as smart mattresses, wearable devices, and applications that monitor biometrics continue to gain popularity, with one sleep tracking ring being valued at over $5 billion as people get in touch with their sleep habits. Products aimed at enhancing sleep quality are also gaining popularity. Red light therapy, for instance, has been seen to help improve sleep by increasing melatonin levels and regulating circadian rhythms. A study found that 30 minutes of red light exposure each night for 14 days led to improved sleep quality and elevated melatonin levels.

 

Sensehacking

 

The concept of “sensehacking,” introduced by Oxford University Professor Charles Spence, is gaining prominence as a wellness strategy that leverages sensory experiences to enhance mental and physical health. This approach involves deliberately manipulating sensory inputs of sight, sound, smell, taste, and touch to improve well-being. Psychologist Dr. Maria-Elena Lukeides has noted an increase in sensehacking in conjunction with practices like breathwork to enhance personal wellbeing.

Techniques like meditating in a sauna combine sensory elements of heat and mindfulness to promote relaxation and stress reduction. Innovative devices are also emerging in the realm of sense-based therapies. For instance, vibrational resonance therapy (VRT) utilizes sound and vibration to promote relaxation and healing by delivering specific frequencies that resonate with the body’s natural vibrations. Additionally, aromatherapy devices utilize scents to influence mood and cognitive functions.

 

Evidence-Based Wellness

 

Consumers are increasingly discerning about their wellness products, prioritizing evidence-based solutions over the allure of ‘clean’ or ‘natural’ labels. According to McKinsey data, roughly half of US consumers prioritize clinical effectiveness when purchasing in 2024, compared to just 20% who prioritize natural ingredients. This shift underscores a growing awareness of the importance of research and expertise in achieving optimal health and well-being.

Moreover, this trend extends beyond product labels – it’s a holistic approach that emphasizes the value of evidence-based wellness practices. In 2025, consumers are not only scrutinizing the products they use but also seeking advice from qualified professionals who can offer informed guidance rooted in research and expertise. This shift marks a significant step towards a more conscientious and informed approach to health and wellness. The market is responding to this demand, with products and services now vying for attention based on their clinical credentials rather than superficial claims.

 

AI in Health

 

Artificial intelligence (AI) is revolutionizing healthcare, offering AI-powered coaches, therapists, and personal trainers to support wellness goals. The global AI in healthcare market was valued at approximately USD 19.27 billion in 2023 and is projected to grow at a compound annual growth rate (CAGR) of 38.5% from 2024 to 2030. These AI-driven solutions are reshaping healthcare by providing personalized, accessible, and efficient support for individuals striving to achieve their wellness goals.

In the fitness industry, AI-powered personal trainers are gaining traction. A survey of fitness communities revealed that 59% of discussions reflected a positive outlook on the use of AI in fitness, with many users expressing enthusiasm for AI-powered workout plans and tracking technologies. In mental health, AI-driven virtual therapists are emerging, offering support and guidance through advanced algorithms. About 65% of therapy seekers tried AI-driven mental health tools in 2023, and AI is predicted to help grow the mental health market moving forward.

 

 

Restorative Travel

 

In 2025, travelers are prioritizing vacations that focus on true rest and renewal. Wellness retreats combining fitness, mindfulness, and detoxification are becoming the go-to for those seeking rejuvenation. Hotels are transforming traditional business spaces into wellness hubs, incorporating features like halotherapy booths, vibrational resonance therapy, and acoustic sound treatments to elevate the guest experience.

Restorative travel emphasizes intentional breaks from routine, offering multi-day retreats for postpartum recovery, mindfulness, and holistic healing. By focusing on relaxation and self-care over packed itineraries, these vacations provide the recharge needed for sustained well-being. Aromatherapy also plays a role in enhancing these restorative experiences, offering calming and revitalizing scents to support relaxation and mental clarity. The rise of wellness tourism reflects a collective shift toward prioritizing health and mindfulness in travel.

 

Digital Detoxing

 

Being constantly plugged in and connected to cyberspace can be stressful at times, especially when you find yourself at the beck and call of nearly everyone in your contact list. An influx of text messages and app notifications can also seem overwhelming at times when you’re trying to stay focused and productive. In 2025, you can expect to see more people scheduling designated “digital detox” days into their routines so that they can devote more time to their goals, loved ones, and favorite activities. Digital detox retreats are also popping up around the world to help people destress, reconnect with nature, and strengthen in-person connections.

For a study published in Behavioral Sciences, researchers observed the effects of a two-week social media digital detox on a group of young adults. They found that it was successful at reducing symptoms of stress and smartphone addiction while improving sleep quality, relationships, perceived wellness, and overall life satisfaction. Whether it’s for an entire day or only an hour, a digital detox can help eliminate the stressors that can come with being constantly connected.

 

Reconnecting with Nature

 

While doing your digital detox in 2025, why not take a breath of fresh air? Nature’s restorative power remains a vital part of wellness in 2025. With the global hiking market expected to reach $9.1 billion by 2028, more people are exploring trails, parks, and other outdoor spaces. Activities like adult camps and fitness retreats blend nostalgia with holistic healing, offering opportunities to reconnect with the natural world and oneself.

For urban dwellers, even small doses of nature – like visits to botanical gardens or cultivating houseplants – can provide mood-boosting benefits. By prioritizing time in nature, individuals can lower stress, reduce anxiety, increase their vitamin D levels, and strengthen their immune systems, making it a crucial component of a balanced lifestyle. Studies have shown that 20-90 minute sessions in nature can help boost both mental and physical health.

 

Mental Health

 

Mental health remains a central focus in wellness trends, with advancements in technology and a reduction in stigma encouraging more individuals to seek support. However, approximately 85% of people with mental health issues do not receive treatment. To bridge this gap, various therapies are becoming accessible, offering solutions for those without access to traditional therapy. For instance, AI therapy chatbots have delivered a 64% greater reduction in depression symptoms in controlled studies. Furthermore, group activities that foster social connections are becoming popular to incorporate mindfulness and community bonding, which are beneficial for mental health.

Additionally, holistic approaches like infrared sauna therapy are gaining recognition for their mental health benefits. Regular use of infrared saunas has been shown to reduce stress and anxiety, improve mood, and promote relaxation by increasing serotonin levels and lowering cortisol. A study from UCSF found that participants who combined infrared sauna sessions with cognitive behavioral therapy experienced reductions in depression symptoms, with 11 of 12 participants who completed treatment no longer meeting criteria for major depressive disorder after the treatment.

 

Financial Wellness

 

While finances might seem like an odd fit for health and wellness trends, financial health is increasingly recognized as a critical component of overall well-being. Gen Z is leading the charge in prioritizing financial literacy, budgeting, and mindful spending. According to Well + Good, only 31% of Gen Z feels financially secure, but efforts to promote financial education are helping bridge the gap.

The connection between economic stability and mental health underscores the importance of financial wellness. By incorporating budgeting tools and saving strategies into self-care routines, individuals can alleviate stress and build a solid foundation for their future. This holistic approach highlights the role of financial stability in achieving a balanced and fulfilling life.

 

 

Social Self-Care

 

Though going solo may be a 2025 goal of its own, self-care is no longer a solitary pursuit in the health and wellness forecast. Social wellness clubs are redefining how individuals engage in relaxation and recovery. These spaces offer communal activities such as cold plunges, infrared sauna sessions, and hyperbaric oxygen therapy, fostering connection and enhancing mental well-being. With the emergence of social wellness clubs in the US, there is a growing opportunity to embrace communal self-care practices, just like the communal sauna culture in Finland, hammam culture in Turkey, and temazcal culture in Mexico.

Yelp reports highlight the growing popularity of community-based wellness, with searches for local run clubs increasing by 82% and padel clubs by 94%. This trend extends to social gatherings like trivia nights and modern lawn clubs. By integrating wellness into communal experiences, individuals can nurture both their social and physical health, making self-care a shared and enjoyable journey.

 

Preventative Medicine

 

Preventive medicine is increasingly recognized as a cornerstone of modern healthcare, emphasizing proactive measures to maintain health and prevent disease. This approach aligns with the broader trend of investing in long-term health, aiming to reduce the risk of diseases, disabilities, and early death. By embracing preventive strategies, individuals can take charge of their health, leading to improved outcomes and a higher quality of life.

Functional medicine, with its integrative approach, is driving the mainstream adoption of preventive care. By focusing on personalized wellness plans, nutrition counseling, and advanced diagnostics, individuals can address potential health concerns before they escalate. A study by the Cleveland Clinic found that patients receiving functional medicine-based care reported significant improvements in health-related quality of life compared to those in traditional primary care settings. 

 

Wearable Tech

 

Wearable technology continues to revolutionize personal health monitoring. With the global fitness tracker market projected to grow by 17.4% by 2033, devices are incorporating advanced features like hydration tracking, cortisol level assessments, and vagus nerve stimulation. These innovations empower users to align their mental and physical health by providing real-time insights. Unlike traditional lab tests, which provide only a snapshot in time, wearables offer continuous data collection, allowing users to see real-time trends and patterns in their health.

This deeper level of insight is fueling an increasing awareness of health data, and many users welcome it. By bridging the gap between cutting-edge technology and everyday health practices, wearables are enabling individuals to take a proactive approach to their well-being. The continued evolution of wearable tech promises even greater integration of personalized health data into daily routines. This gives wearers a better understanding of their bodies and more control over their wellness decisions and shifts how people interact with their own health, turning wellness into a dynamic, data-driven experience.

 

At-Home Health

 

The landscape of healthcare is shifting profoundly toward home-based solutions, fueled by consumer demand for convenience and autonomy. At-home health diagnostic kits have become increasingly popular, allowing individuals to assess their health from the comfort of their own spaces. According to research from McKinsey, with 26% of US consumers eager to test for vitamin and mineral deficiencies, 24% interested in diagnosing cold and flu symptoms, and 23% seeking to monitor cholesterol levels at home, the appeal of these kits lies in their quick results and the ability to test frequently.

Affordable and accessible at-home health testing is revolutionizing how individuals monitor their health. From DNA tests to hormone panels, these tools empower users to gain insights into their bodies without needing extensive clinical visits. As the technology becomes more advanced, at-home health testing is expected to play a pivotal role in personalized health management. This trend reflects a broader desire for personalized health management, empowering individuals to take proactive steps toward their well-being. Concurrently, there’s a growing trend of creating wellness sanctuaries within homes, with curated spaces conducive to daily health and wellness routines.

 

Embracing 2025 Health Trends

 

From the rejuvenating effects of infrared saunas to the community-driven approach of social self-care, 2025’s health trends emphasize balance, personalization, and innovation. As these practices continue to evolve, integrating them into your routine can help you stay aligned with your wellness goals. Whether you’re exploring contrast therapy, restorative travel, or the latest in wearable tech, there’s no better time to invest in a healthier, happier you.

These changes are not just about individual choices – they represent a cultural evolution that challenges traditional norms and embraces a future where well-being and vitality are at the forefront of our lives. As we continue to innovate and adapt, the pursuit of health in 2025 is characterized by a deeper understanding and appreciation for the interconnectivity of our physical, mental, and environmental well-being.