GLP-1 Drugs, 3x3x3 Rule, and Longevity Lite: Top Wellness Trends of 2025
What TikTok, Big Pharma, and biohackers all have in common this week.
Good morning to everyone trying to outlive their bad habits.
This month, I’m diving into the future of wellness—both the highly medicalized and the hilariously minimal. From $1,000-a-month injections to a morning routine you can do before your second coffee, wellness is trending in every direction. So whether you’re looking to live to 120 or just survive your inbox, I’ve got you covered.
Let’s get into it.
💉 Ozempic, Wegovy, and the $100 Billion Question: Are GLP-1 Drugs the Future of Wellness?
GLP-1 drugs like Ozempic and Wegovy are rewriting the weight-loss playbook—and Big Pharma is loving it. Originally developed for type 2 diabetes, GLP-1 agonists suppress appetite by mimicking hunger-regulating gut hormones. As more studies prove weight-loss efficacy, the market is exploding: the global GLP-1 receptor agonist market is already ~$53.5 billion (2024) and projected to surpass $150 billion by 2030.
But the payoff isn’t without cost. Up to 50% of users report GI side effects, and 10–20% quit due to symptoms. Serious risks like pancreatitis exist, but evidence is rare. As profits scale, access and affordability grow contentious.
My take? For severe cases—morbid obesity or addiction—GLP-1 drugs may be a lifeline. But for most people, the smartest path isn’t either/or. These meds can be powerful tools, but combining them with a solid diet and movement plan gives you the best shot at lasting results, protecting muscle, and improving overall health.
🥤 What Is the 3x3x3 Rule? TikTok’s Simplest Wellness Routine, Explained
TikTok’s latest wellness mantra is so simple it sounds fake: the 3x3x3 Rule. Walk 3,000 steps, drink 3 liters of water, eat 30g of protein—all before noon. The trend has racked up millions of views for its low-effort promise: build momentum early and the rest of your day follows suit.
Supporters say it helps regulate energy, manage hunger, and boost productivity without overwhelming commitment. Critics argue the “3 liters” advice may be excessive, and 30g protein isn’t always one-size-fits-all. Still, it’s a structured way to knock out hydration, movement, and nutrition in one shot.
Bottom line: Not a miracle—but an easy win if you’re looking to build better habits.
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🧓 What Is Longevity Lite? The Anti-Aging Trend for the Rest of Us
You’ve heard of $1 million biohacking routines, but what about the anti-aging trend that doesn’t require a blood boy or a wearable for your wearable?
Enter Longevity Lite. It’s a practical, low-lift approach to extending your healthspan—basically, aging well without turning into a full-time science experiment. Instead of cryo chambers and supplement stacks 50 deep, it focuses on accessible habits with real staying power.
Think: intermittent fasting, zone 2 cardio, sunlight in the morning, NAD+ boosting supplements (like NMN), daily walking, and cutting back on ultra-processed foods. It’s wellness stripped down to the basics—with just enough science to keep things interesting.
Why it matters: As longevity goes mainstream, more people are skipping the biohacker extremes in favor of simple, sustainable routines they can actually stick to.
🎧 Brain Flossing Is the Weird Wellness Trend You Didn’t Know You Needed
Need a mental reset? Try brain flossing. This sensory overload technique—often delivered via 8D audio—uses immersive sound to “scrub” your brain from stress, anxiety, or digital burnout. Think guided meditations crossed with spatial audio on steroids.
Fans say it helps with focus and emotional clarity. Critics call it placebo wrapped in AirPods. But with millions of plays on YouTube and TikTok, one thing’s clear: people are craving new ways to feel grounded.
It’s not science-backed (yet), but for five minutes of zoned-out zen? Worth a listen. One of my favorites is this Interstellar inspired soundtrack.
Further Reading:
Feeling Stuck? How to Hack Your Emotions and Wellness
You ever get hit with a wave of emotion out of nowhere? Same. But lately, I’ve been rethinking what’s really happening in those moments, and how much power I actually have to shift them.
What Tinder, Mushrooms, and Garlic Teach Us About Aging Well
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