If I had a dollar for every time someone asked if they should start mouth taping, eat like a caveman, or try the Oatzempic drink because they saw it on TikTok—I’d have enough to build a cold plunge in my backyard.
Spoiler: I already did..and I still think most of the internet has lost its mind.
I’m just like everyone else. I’ve tried the trends before. Bought the supplements. Even put butter in my coffee because someone said it would supercharge my brain. It didn’t. It just tasted gross.
There was also a stretch when I believed dry scooping pre-workout and fasted cardio at 5 a.m. was the secret to elite performance. Looking back, the heart palpitations and mid-set daydreams about breakfast should’ve tipped me off.
But here’s the thing: I’ve worked in health and wellness for over 20 years—before wellness had an aesthetic.
And here’s what I can tell you with zero hesitation:
Look, I’m open-minded and all for trying things—but if one more influencer tells me I’m aging wrong, I might just age louder. With swear words.
So here’s a simple filter I use with clients (and myself) to cut through the noise—and figure out what’s actually worth your time, energy, and trust.
Quick note: This framework is for informational and educational purposes only. It’s not medical advice. Always check with your healthcare provider before making major changes to your health routine—especially if you have a medical condition, take medication, or just aren’t sure what’s best for your body.
Here’s How to Use It
What works beautifully for one person might be a complete energy drain for someone else. That’s why this filter isn’t about labeling habits as good or bad—it’s about asking better questions and using that clarity to make better choices.
It’s a way to pause before you jump on the next trend and ask: Does this actually work for me?
So the next time a “life hack” shows up in your feed or your group chat, don’t default to “Should I be doing this?”
Run it through this 3-part filter:
1. KEEP
What to look for:
If it’s backed by science and makes you feel better consistently.
Ask yourself:
- Does this support my goals long-term?
- Is there evidence, consistency, or lived experience behind it?
- Do I feel better—physically, mentally, emotionally—when I do this?
If yes, you keep it.
Think...Sleep. Strength training. Walking. Fiber. Protein. Sunlight. Nature.
Not sexy. But they work.
2. REFRAME
What to watch out for:
If it has some value but gets sold like a miracle.
Ask yourself:
- Is this useful in some contexts but not all?
- Am I being sold an extreme version of something that might have a middle ground?
- Could I take the core of this and make it more sustainable?
If yes, you can reframe it.
Instead of:
“Fasting is the ONLY way to burn fat” → Try: “Maybe I don’t need to snack at 9 pm.”
“Cold plunges make you invincible” → Try: “Cold exposure might help me mentally reset after a tough day.”
“I need a 12-step morning routine to be healthy” → Try: “Starting the day with intention helps me stay on track.”
It’s about taking what works for you and leaving the over-sold hype behind.
3. RETIRE
What to let go of:
If it’s built on shame, aesthetics, or pseudoscience—or if it makes you feel like you're not doing enough.
Then it’s a hard pass.
You don’t need a six-step morning ritual to be healthy. You need consistency—and a brain that isn’t fried from decision fatigue.
Ask yourself:
- Is this rooted in shame, pressure, or comparison?
- Is this creating more stress than benefit?
- Would I recommend this to someone I care about?
If yes, you retire it.
Let go of:
- Aesthetic perfection
- Hacks that demand more than they deliver
- Advice that disconnects you from your own intuition
- Things that feel like punishment disguised as discipline
The trash can is your friend—especially for trends that steal your peace and promise quick results.
Why This Matters Outside of Wellness
This isn’t just a wellness filter. I’ve seen clients use Keep–Reframe–Retire for everything from time management and parenting to career choices and relationships.
Not sure if you need a 4:30 a.m. wakeup—or just better boundaries with your phone at night? Run it through the filter.
Wondering if that parenting strategy really fits your kid—or if it’s just Pinterest pressure? Filter it.
Questioning your job path or the direction of a relationship? Yep—filter that too.
It’s a thinking tool. A clarity tool. A way to quiet the noise so you can hear what actually matters.
Bringing It Home
Most people don’t need more strategies. They need fewer distractions—and better filters.
Keep what works.
Reframe what might.
Retire what doesn’t serve you.
Simple. Grounded. Repeatable.
So the next time a reel tells you to drink mushroom coffee, intermittent fast for 20 hours, take seven supplements, and do the carnivore diet—breathe.
Then run it through the filter.
Still unsure? Ask the real question:
“Would future me thank me for this?”
If not, it’s okay to toss it in the Retire pile and move on.
You’ve got this.
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