From fibremaxxing to vaginamaxxing: experts rate 15 best and worst viral wellness trends

Have we reached peak ‘maxxing’? Scrolling on social media or browsing the news, it can seem like every day there is a new aspect of health and wellbeing to optimise to the max. What started with trends such as fibremaxxing (increasing fibre intake) has evolved into an endless stream of advice promising to optimise every aspect of our health, appearance and wellbeing. From sleepmaxxing and proteinmaxxing to the more obscure corners of the internet (carrotmaxxing, anyone?), it can seem as though there’s always something new to improve, enhance or perfect.

But how much of it is actually worth paying attention to? While some so-called maxxing trends encourage healthy habits backed by science, others rely on little more than bold claims, clever taglines or the promise of a quick fix. In many cases, the healthiest forms of “maxxing” aren’t really maxxing at all – they’re simply evidence-based behaviours practised consistently over time.

There’s also a psychological cost to consider. The best maxxing trends help you feel better. The worst make you feel like a DIY project that never ends. Trying to optimise everything about yourself, from nutrition to fitness to the speed of your hair growth, can make you feel like you’re endlessly not good enough, leading to negative self-esteem and leaving you feeling less healthy, not more.

Hannah Lewis, a counsellor and psychotherapist, suggests “The maxxing trend is a mixed bag psychologically. Used well, it’s basically a way of adding structure or consistency to life, and that can genuinely support wellbeing. Used badly, it becomes perfectionism with a new name, where someone’s worth starts to feel tied to whether they kept up with the routine. The part people often miss is that the same habit can be helpful or harmful depending on what’s driving it. ‘I’m doing this because it helps me feel steadier’ tends to build self-trust, whereas “I’m doing this so I’m not falling behind” tends to fuel comparison, pressure, and all-or-nothing thinking.”

To help separate the genuinely beneficial from the downright dubious, we spoke to a team of experts to determine which maxxing trends are worth taking notice of, and which you should simply scroll past…

1. Fibremaxxing

What is it? All about upping your fibre intake to boost gut health, whether through increasing fibre-rich foods in your diet (such as beans, lentils, wholegrains and vegetables) or even taking fibre supplements.

Interest in fibre and gut health is undoubtedly on the rise. Health experts recommend we eat at least 30g a day, depending on our age and gender – though very few of us achieve these levels.

Fibremaxxing through increasing variety in your diet, such as higher consumption of wholegrains and vegetables, is a healthy way to start. Foods high in fibre have a range of health benefits: they support digestive and heart health, help control blood sugar levels, and keep you feeling full longer, which can help with weight management. Studies have also found that by getting the recommended amount of fibre, you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity.

Some proponents of fibremaxxing rely on fibre supplements to hit their targets. Nutritionist Kerry Torrens cautions that these “can be helpful, but they work best as support rather than a replacement for a varied, fibre-rich diet”.

It’s also possible to eat too much fibre – so don’t be tempted to go overboard with the maxxing. Kerry warns, “as with most things in life, balance is key, too much fibre can adversely impact your appetite which may mean you miss out on important nutrients like protein and fat and in extreme cases, a very high fibre diet may lead to bowel blockages.”

2. Sleepmaxxing

What is it? Optimising sleep through setting a solid routine, managing light exposure, temperature control and sleep hygiene.

We spend about a third of our lives asleep – but are we doing it right? Studies now show that when we’re asleep, our brain is engaged in a number of activities that have important implications for our health and wellbeing. This means getting good sleep needs to be respected alongside good nutrition and exercise as a key part of a healthy lifestyle, so in theory sleepmaxxing can only be beneficial.

Sleepmaxxing and sleep hygiene may be the buzzy terms, but at their core are simple ways to sleep better, such as sticking to a routine, limiting bedtime snacks (especially coffee and sugar), and adding more magnesium- and fibre-rich foods to your diet.

Just be careful not to get obsessive about your stats, or competitive with other people’s sleep levels. Kerry explains, “although seven hours is usually cited as the ideal, there is no magic number. We tend to need slightly less sleep as we age, but it varies by individual. You may function best on seven hours a night, while someone else may need nine or even as few as four to lead a happy, productive life.”

So ditch that late night snack, but don’t stay up scrolling your sleep scores.

3. Walkmaxxing

What is it? Prioritising daily steps, often setting ambitious targets to beat the suggested 10k a day.

A trend that encourages more gentle exercise is overall positive. There are plenty of health benefits associated with walking, from the obvious burning calories to improved insulin control, boosts to heart health and even the potential to slow down ageing.

Walkmaxxers focus on getting a minimum of 10,000 steps every single day (or even doubling this figure), but it’s worth remembering that there is no magic number of steps that will unlock your health. “The idea of doing 10,000 steps a day has stuck around because it’s simple and easy to remember – but the original research wasn’t particularly robust,” explains fitness expert Joanna Hall, founder of The WalkActive Method.

“That said, more recent studies have shown that more steps per day are associated with a lower risk of dying from any cause. I recommend a daily target of 7,500 steps – but with an important distinction: focus on purposeful steps, using good technique, because not all steps are equal.” “Steps matter, but how you walk them matters more,” says Hall. “Aim for a cadence of 100 steps per minute for general health, or 120 steps per minute to boost cardiovascular fitness and stamina.”

4. Proteinmaxxing

What is it? The push to increase protein intake, particularly among women and older adults.

Protein is a nutrient with many benefits to the body – helping to build and maintain muscle, support bone health, and keep you fuller for longer. Registered nutritionist Jemma Joel says, “If we’re getting a good source of protein in each of our meals and snacks, that’s a good thing.”

But as with many aspects of health, taking this to the max may be unnecessary. “Everybody seems obsessed with protein and I’m curious as to why, because the majority in the UK meet their requirements without concern,” says Renee McGregor, a sports dietician and author.

There are clear risks to overdoing it. Protein has a satiating effect, so eating a lot “might displace intake of other nutrients that are needed in relatively large quantities such as carbs, fats and micronutrients,” warns McGregor. Consistently eating too much protein can also place strain on the kidneys and, for some, may increase the risk of heart disease. Proteinmaxxing may be most suitable for those with higher needs, such as athletes, older adults, or those recovering from illness, but for most people, moderation and balance remain key. Check out our guide to work out how much protein you need.

5. Hydrationmaxxing

What is it? Tracking water intake and focusing on fluid balance, aiming to get 2 litres a day or more.

Is more water really always better? Experts consistently highlight the benefits of staying well hydrated, particularly as we head into summer and repeated heatwaves. “Nearly two thirds of your body is water, so it’s clear how important it is to stay well hydrated,” notes Kerry Torrens. Hydration supports digestion, heart health, temperature regulation and cognitive function. Even mild dehydration can impair memory, mood and exercise performance.

However, there are risks to taking this to the extreme. “It is possible to go the other way and drink too much, although for most people with healthy kidneys this will be managed by urinating more frequently,” warns Torrens. Excessive water intake can dilute blood sodium levels, leading to a condition called hyponatraemia, which can be dangerous. Hydrationmaxxing may be beneficial for athletes, those living in hot climates, or individuals with higher fluid needs, but for most people, drinking six to eight glasses of fluid daily is sufficient.

6. Strengthmaxxing

What is it? Building muscle and prioritising weights and resistance training in exercise.

There are clear benefits to the ethos behind strengthmaxxing, but it still warrants caution. Strength training not only improves stability and makes everyday movements easier, but also supports longevity, bone health and injury prevention.

Personal trainer Hayley Madigan gives an example: “Training and building stronger arms directly crosses over to daily activities. Carrying your shopping, lifting luggage, picking up your kids and even moving furniture becomes easier.” Personal trainer Dean Hodgkin advises that strength training can be especially beneficial as we age, as it “will counter the natural loss of muscle and bone tissue associated with changing hormone levels, as well as improve insulin sensitivity, reducing the risk of diabetes. So, whether at the gym or at home, working with weights, bands or weighted balls is a must.”

However, overdoing exercise or overtraining can lead to muscle knots, fatigue and even increase the risk of injury. Physiotherapist Lucy MacDonald notes, “If you overuse [your muscles], then they’ll become too damaged, and that’s when you get soreness.” Check out our 15 arm exercises with weights for building strength, and make sure you approach any increase to exercise with balance and adequate recovery in between sessions.

7. Gutmaxxing

What is it? Focusing on microbiome health through diverse plant foods and fermented foods.

Unlike many trends, gutmaxxing is rooted in a growing body of scientific research. Rather than relying on expensive gadgets or questionable supplements, it focuses on simple habits known to support the gut microbiome, including eating a wide variety of plant foods, incorporating fermented foods, exercising regularly, managing stress and limiting alcohol. Experts highlight genuine benefits to protecting gut health. Gut health specialist Dr Megan Rossi describes the gut as “so much more than a digestive organ – it’s the central hub for your overall health”, while nutritionist Claire Barnes notes that “eating 30+ different plant foods a week supports a more diverse gut microbiome, which is associated with better metabolic health, immunity and mood”.

There are few downsides to gutmaxxing when approached sensibly. The risk comes when social media oversimplifies gut health or encourages restrictive diets and unnecessary supplements. For most people, the principles behind gutmaxxing are simply the foundations of a healthy lifestyle, making it one of the more evidence-based and sustainable maxxing trends worth embracing.

8. Joymaxxing

What is it? Intentionally seeking small moments of pleasure and happiness.

With many other maxxing trends focused on fixing flaws and chasing optimisation, joymaxxing takes a refreshingly different approach. It encourages people to actively seek out small moments of happiness, whether that’s spending time with friends, pursuing hobbies, connecting with their community or simply making more room for activities they enjoy. The benefits are backed by research. “Many people are intentionally prioritising friendships, hobbies, community and experiences that make them feel good,” says Dr Nadia Ahmad. “We know strong social connections are linked to better mental health, lower stress levels and even improved longevity. In a world where many people feel overwhelmed and disconnected, making time for joy is not self-indulgent, it’s important.”

The only real downside is turning joy into another metric to optimise. As fitness trends expert Carl J Borg warns, “The only thing I would watch is the temptation to track and optimise joy until it stops being joyful. Not everything needs a score.” If you can avoid that trap, joymaxxing may be one of the most beneficial wellness trends of all.

9. Naturemaxxing

What is it? Maximising time outdoors for mental and physical wellbeing.

Going for walks in your lunch break, replacing indoor gym sessions with outdoor workouts, spending time in parks and the countryside – these are all common naturemaxxing activities that encourage people to spend more time outdoors. Annie Davies, a clinical nutritionist and member of the Complementary & Natural Healthcare Council, says “The basic idea behind nature-maxxing is simple: humans often feel better when they spend regular time in natural environments…Even short exposure (like a 20–30 minute walk) can improve mood.”

Dr Nadia Ahmad supports naturemaxxing for being a wellness trend that is accessible for almost everyone and backed by growing evidence. “Time in nature has been associated with reduced stress, better mood, improved sleep and increased physical activity,” she says.

10. Longevitymaxxing

What is it? Using health trackers, supplements and habits aimed at extending lifespan.

Longevitymaxxing taps into a universal desire: living longer and staying healthier for more of our lives. The good news is that many of its core principles are backed by science. Rather than expensive supplements or experimental treatments, experts say the biggest gains come from simple lifestyle habits. “If there truly exists an elixir of life, there’s a growing amount of scientific evidence to suggest that it’s exercise,” says personal trainer Dean Hodgkin, who notes that lifestyle plays a far greater role in lifespan than genetics alone. Nutritionist Kerry Torrens points to research suggesting that “a lifetime of brisk walking may add as much as 16-20 years to our lifespan“, adding that “the more walking you do – the higher step count – the lower your chance of all-cause mortality.”

The downside is that longevitymaxxing can easily drift into obsession. Billionaire Bryan Johnson’s multimillion-dollar anti-ageing regime may grab headlines, but many claims around supplements, trackers and biohacking remain unproven. Focus on movement, sleep and a healthy diet, rather than chasing immortality through increasingly extreme interventions.

11. Productivitymaxxing

What is it? Turning every hour of the day into a performance system.

This is one of the broadest forms of self-improvement which can involve tracking sleep, limiting distractions when working, and scheduling days to the minute. It is also linked to morningmaxxing, the elaborate optimisation of morning routines (such as the TikTok trend for people sharing their ‘5 to 9am’ routines before their 9 to 5 begins).

Isaac Grinsdale, founder of TOAD Diaries and productivity expert, suggests there are ways this can be genuinely helpful if used to make your life simpler. “People are ‘timeboxing’ focused work so it has a protected slot, then batching similar tasks like emails, admin, errands or calls so they’re not constantly context-switching. There’s also a strong single-tasking push, often with practical barriers like silencing the phone, keeping it out of reach, or using app limits so attention isn’t being negotiated every five minutes.”

The risk comes when you’re squeezing too much out of yourself 24/7. Carl J Borg warns, “If someone is sacrificing sleep to train at 5am, stacking too many habits at once, or feeling guilty for taking a rest day, it stops being healthy and becomes another route to burnout.” As Dr Nadia Ahmad puts it, “Rest is productive too, and we often forget that.”

12. Supplementmaxxing

What is it? Taking multiple vitamins, powders and wellness products.

Supplements are widely marketed as a quick fix for health and vitality, but their effectiveness is highly individual. With so many different pills, powders, gummies and sprays on offer, it can be overwhelming to know where to start. What you see work for one person on social media may not work for you. As nutritionist Kerry Torrens highlights, “No supplement is a substitute for a balanced, varied diet”.

Supplements may help to give a nutritional boost for those at risk of deficiency, but for the general population, indiscriminate use is unnecessary and potentially risky. Also, while supplements such as vitamin D, iron and B12 can be beneficial for specific groups – like those with restricted diets, pregnant women or people with certain health conditions – taking them without genuine need may offer little benefit. Don’t waste your money on expensive products that don’t work for you. In fact, excessive use of supplements can even be harmful: there is established evidence that when certain nutrients (including vitamins A and D as well as the mineral selenium) are consumed in excessive amounts, toxic levels may occur.

Ultimately, supplements are best suited to people with clinically identified deficiencies or increased nutritional needs. If you choose to take supplements, do your homework: understand why you are taking the product, what you are hoping to achieve and gather the information you need to make an informed choice about the product. If you’re on any prescribed medication, have a medical condition or are unsure, speak to your GP before taking supplements.

13. Looksmaxxing

What is it? Optimising physical appearance through skincare, grooming, fitness and cosmetic procedures.

Looksmaxxing is perhaps inevitable when spending time on social media, beginning to compare yourself to others. A whole world of beautymaxxing trends have developed in recent years – skinmaxxing, hairmaxxing and jawmaxxing are all niche health trends that have spun off under this umbrella. This can start simple, such as finding a daily skincare routine that works for you, and grow into fitness routines, hair treatments or cosmetic procedures. “Looking after your appearance isn’t necessarily a bad thing,” suggests Dr Nadia Ahmad. “Exercise, good nutrition and sun protection can all improve both health and confidence.”

But don’t let the desire for perfection send you into a negative spiral. Nadia warns, “What starts as self-care can become an unhealthy pursuit of perfection. If someone is spending significant money, time or emotional energy chasing an unrealistic standard, that’s usually a sign to step back.”

14. Tanmaxxing

What is it? Maximising tanning through sun exposure, limited use of SPF or even sunbeds.

This is undeniably a maxxing trend to miss, and as alarming as it sounds. Dr Ahmed El Muntasar, NHS GP and aesthetic doctor, explains why this one worries him.”There is no such thing as a healthy tan,” he says. “When the skin darkens, it’s producing more melanin in response to DNA damage caused by UV exposure. One of the biggest myths on social media is that you can train your skin to tan safely or build up a protective base tan. You can’t.”

The specific bad advice being shared on TikTok, such skipping SPF and staying out during the hottest part of the day, speeds up exactly the kind of skin damage people later pay to reverse. “UV radiation breaks down collagen and elastin, the proteins that keep skin firm,” Dr Ahmed explains. “A lot of the patients who come to me about facial ageing are really dealing with years of accumulated sun damage.”

Stick to the SPF 50, regularly reapplied, to protect yourself this summer.

15. Vaginamaxxing

What is it? A catch-all term for the growing trend of “optimising” vaginal appearance, tightness, microbiome or sexual wellness.

There has been a steady surge in ‘intimate wellness’ products hitting the shelves, alongside advice about whether your vagina is looking as good as it theoretically could be. Experts say these are often exploiting women’s insecurities and gaps in the healthcare system, rather than using science-backed insights to boost overall health.

Valentina Milanova, founder of women’s health company Daye and a gynaecology expert, has concerns about the safety of these wellness products and how they contribute to the spread of misinformation. For example, on so-called ‘tightening’ gels. “Tightening gels often play on insecurities and the persistent myth that a vagina becomes ‘looser’ with sexual activity, or that it should feel ‘tighter’ during penetrative sex. From a clinical perspective, vaginal tightness is not something that needs to be ‘restored’ or ‘maintained’ through products, and marketing in this way may reinforce unrealistic expectations of the female body.”

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