Someone has to say it no matter how controversial: those health trends people are jumping on may be doing more harm than good. Yes, you heard me right. Some of the things you’ve been told are the ultimate keys to living longer, healthier lives are actually little traps that could accelerate your aging. Here are 5 of those “healthy” habits you might want to rethink.

1. Overdoing the Protein Craze

Protein is everywhere, from your smoothies to your Instagram feed. Everyone’s obsessed with getting more and protein powders seem to fly off the shelves. But here’s the thing: more isn’t always better. In fact, high-protein diets—especially those heavy in animal products—are linked to accelerated aging and an increased risk of cancer. According to a study published in Cell Metabolism, adults aged 50-65 who ate a diet high in animal protein had a 75% higher increase in overall mortality and a fourfold increase in cancer death risk compared to those on a low-protein diet. That’s a pretty steep price to pay for extra muscle.

The Fix: Opt for plant-based protein sources like beans, lentils, and quinoa. These provide the protein you need without the potential for increased aging markers. Plus, they come with fibre, which IS a bonus for your gut health and longevity! 

2. Juicing Your Way to Health

Those vibrant, glowing Instagram posts showing fresh-pressed juice, promising to detox your body and give you energy for days are nice to see. But here’s the dirty little secret: juicing might not be the fountain of youth it’s cracked up to be. While juice can give you a quick shot of vitamins, it is also loaded with sugar and lacks the fibre that whole fruits and veggies offer. Studies show that fibre plays a key role in reducing inflammation and keeping your digestive system running smoothly—both crucial for longevity.

According to a study in The Lancet, diets high in fibre were associated with a 15-30% decrease in all-cause mortality. Without that fibre, you’re missing out on one of the key benefits of fruits and vegetables. Not to mention, too much sugar—yes, even the kind from fruit—can lead to insulin resistance, weight gain and accelerated aging.

The Fix: Eat your fruits and veggies whole. Your body needs the fibre and it helps slow down the sugar absorption, giving you steady energy and keeping your system in balance.

3. Cardio Overkill

We all know exercise is good for you, but too much of a good thing can be…well, too much. If your exercise routine is all about pounding the pavement or spending hours on the treadmill, you might be doing more harm than good. According to a study published in Heart excessive endurance exercise can accelerate aging. Chronic cardio increases oxidative stress and inflammation in the body, which are key contributors to aging.

The Fix: Mix up your routine with strength training, yoga or walking. Aim for balance and preserving muscle mass as you age is fundamental to longevity.

4. Obsession with “Clean Eating”

I’m all for eating healthy, but the obsession with clean eating can actually lead to disordered eating patterns and nutritional deficiencies. For example, eliminating fats from your diet can wreak havoc on your skin and brain function, accelerating the aging process. According to a study in The American Journal of Clinical Nutrition, healthy fats like those from avocados and nuts are crucial for skin elasticity and brain health, both of which contribute to a youthful, vibrant life.

The Fix: Rather than obsessing over whether your food is “clean” enough, focus on a balanced, whole-foods diet that includes a variety of plant-based fats, proteins and carbs. Make it about quality. Your body—and mind—will thank you.

5. Anti-Aging Supplements: The Quick Fix Myth

In the quest to live forever, it seems like there’s a supplement for everything. But popping pills isn’t the magic bullet we all want it to be. Many anti-aging secrets lack robust scientific backing, and some can even interact negatively with medications. A study in JAMA found that excessive supplementation with beta-carotene, vitamin E and vitamin A was actually associated with increased mortality.

Plus, focusing too much on supplements can lead people to ignore the basics—like getting nutrients from real food.

The Fix: Instead of relying just on supplements, focus on getting your nutrients from a diverse, plant-based diet. Think leafy greens for calcium, seeds for omega-3s and brightly coloured veggies for antioxidants. If you do take supplements, make sure they’re research-backed and from a trusted brand.

The Bottom Line

Health trends come and go, but your approach to longevity shouldn’t be a fad. It’s easy to get caught up in the hype of protein shakes, juice cleanses and endless cardio sessions, but these trends could be aging you faster than you realise. Instead, stick to time-tested practices backed by science: eat whole, plant-based foods, move your body in consistent ways that are part of your everyday life making you feel good and focus on balance rather than extremes.

Remember, longevity isn’t about chasing the latest trend—it’s about creating sustainable habits that support you for the long haul. Sometimes, stepping off the bandwagon is the best thing you can do for your future self.