​​Forget fad diets and self-proclaimed wellness gurus. Five trusted experts share what’s actually going to help upgrade your well-being in 2025. Read on for the simple, science-backed tips they swear by to boost gut health, improve sleep quality, slash stress and basically just feel your best. Ready?

Between the millions of unverified videos on social media, influencers spruiking herbs that you can’t pronounce, friends trying routines recommended by other friends and your neighbour heralding their homemade headache remedy, it’s easy to feel inundated with information and bamboozled about which health advice is actually worth listening to (plus which wellness ‘warriors’ are best unfollowed). 

If you’re feeling a little flooded by the sheer volume of advice out there, you’re definitely not alone. The Body+Soul 2025 Health of the Nation survey found that a whopping 50 per cent of Aussies feel overwhelmed by the amount of wellness information they’re exposed to, and more than half find it hard to know which experts and influencers to trust. 

Which is exactly why we’re here: to cut through the noise. Our cure for all the confusion? We asked five experts to share the one surprisingly simple thing they recommend doing to supercharge your health and wellness this year (no social media follows or herbal tonics required). So whether your 2025 goal is to feel more energised, support your gut health, max your motivation or upgrade the quality of your sleep, these are the easy, expert-approved (and science-backed) tips that will move the dial and help make it happen.

BOOST YOUR MOOD 

‘Snack’ on exercise to feel calmer and help outsmart daily stress

If you’ve been feeling stressed recently (haven’t we all?) or are struggling to keep that pep in your step (ditto), the good news is it doesn’t take much to give your mind a little self-care. In fact, just a few small moments of exercise throughout the day can have a huge impact on our mental health, according to psychiatrist Dr Kieran Kennedy.

“Think about it like this: when we move our bodies, we also move our minds,” he explains. “So even a small amount of exercise, movement or walking will help improve and protect our mood, anxiety and stress levels.” Dr Kennedy advises ‘exercise snacking’ (aka short spells of movement) for at least 30 minutes a day, and incorporating this into your daily routine so your mind is constantly feeling the benefits.

Exercise snacking is a relatively new concept that has some pretty impressive research behind it. Essentially, it’s all about fitting exercise into your day with ‘bursts’ of two to five minutes of movement. What kind of exercise (and how much) depends on your fitness levels and situation, but studies show resistance exercises (think climbing stairs, push-ups or even dancing) can dial down symptoms of anxiety and depression, improve mental health and build lean muscle. 

“Movement and exercise are intimately linked to our brain function and mental health, and in recent years science has given us more and more evidence that moving the body profoundly effects the mind and brain for the positive, too,” he confirms.

“Before you begin, though, it’s important to be in the right mindset. Start small and know that little steps add up. Take the pressure off yourself to ‘go hard’ straight up. Even if you just do a walk to the end of the road, or a light jog that lasts five minutes, build up gradually over time. Your mind and body will thank you for it.”

TURBOCHARGE YOUR GUT HEALTH

Eat 30 different plants a week to help support a healthier gut

If you’re wondering why everyone (and their dog) is currently talking about gut health, it’s because new research suggests it’s essential to our overall health and how we feel on a daily basis. But what exactly is it? Well, the term ‘gut’ refers to the gastrointestinal system (our stomach, small and large intestines). Not only does the bacteria in our gut break down food and absorb the nutrients the body needs, it also supports our immune system and mental health. Talk about serious multi-tasking! 

Luckily, keeping our gut happy isn’t that big of a job, says dietitian Chloe McLeod, who explains that the key to boosting your gut health is to make sure you’re feeding it a wide range of nutrients. Her number-one tip for keeping your gut in good shape? Try to pile 30 different plants onto your plate every week.

“Eating a wide variety of plant-based food will not only up your fibre intake, but you’ll also boost the number of micronutrients the ‘good’ bacteria in your gut can feed on,” explains McLeod. “Try including as many different food varieties as you can from these food groups: fruit, vegetables, whole grains, legumes (beans and lentils), nuts, seeds, herbs and spices. If any groups are missing from your diet, start there.

“Then, work to slowly increase the number of plants you consume over a few weeks. In my practice, I tend to find most patients are already eating 12 to 15 kinds of plants a week without really trying, but no matter how many you’re eating right now, increase that number by five a week until you reach 30 (this number is based on research),” advises McLeod. 

To help hit that 3-0, try sneaking extra veggies into mid-week meals – spinach, mushrooms and peas are good for pastas and bakes, cauliflower and chickpeas in curries, and chia seeds and avocado in smoothies. You could also try swapping out your snacks for veggie sticks and dip. Try carrots and hummus, capsicum sticks with natural yoghurt or celery with 100 per cent peanut butter. 

Diversifying your veg like a pro? Great – just make sure to give your gut time to adjust, adds McLeod. “Take it slow, so your gut bacteria can adapt over time,” she says. “If the amount of fibre you eat increases too quickly, it can cause discomfort.” Duly noted.

OPTIMISE YOUR SHUT-EYE

Manage your sleep pattern for multiple health benefits

While our social media feeds might be flooded with sleeping hacks like mouth tape and ergonomic pillows, Associate Professor Matthew Pase, from Monash University, says the most powerful tool in our toolbox is a regular sleep pattern, aka going to bed and waking up at the same time every day. 

“Surprisingly, I find sleep regularity is not really that well-known, but it can have such a big impact on the quality of our sleep,” he says. “And new research into its benefits is coming out all the time.

“Irregular sleep-wake schedules can disrupt our internal 24-hour biological clock, called our circadian rhythm, and this can affect many of our bodily systems including alertness, hormones and digestion,” explains Pase. “They’re also linked to several chronic age-related diseases, including heart disease and dementia.”

Sure, going to bed and waking up at the same time sounds simple in theory. But we all know that when life gets in the way those bedtimes can creep later than we’d like, and duty calls come the morning – whether we’re ready to rise or not. 

The simple solution? Try and stick to set times for sleep each day of the week and controlling this when you can – so sadly that means no lie-ins on Sunday to ‘catch up’. “Instead, try to maintain a regular sleep schedule every day of the week, including on the weekends,” advises Pase. 

Luckily, there are plenty of ways to ease into a better routine, including reaching for water first thing in the morning (hydrating before caffeinating people, you know the drill) and setting the mood for sleep way before you’re getting into bed. “Remember to maximise light exposure in the morning, and limit your light exposure for up to three hours before bedtime to encourage your body to get ready for sleep,” adds Pase. Sounds like the perfect excuse to escape into a good book for a little pre-slumber reading.

UNLOCK MORE ENERGY

Get specific intel on your iron levels

It may only be February, but we’re guessing you could already do with a little more energy… our non-stop hustle culture seems to require truckloads of it. Turns out there could be a relatively easy fix, according to nutritional biochemist, Dr Libby Weaver: check your iron levels. 

“Low iron can affect our energy levels, and the ripple effect of low energy can be felt in many aspects of our lives,” she explains. “You might not feel like exercising, or going to work, or you may avoid cooking so you might eat more takeaway.” 

The other thing to note? Low energy can also have an impact on confidence. Real-world consequences? We might be less likely to put ourselves forward for new opportunities or scale back on socialising, for example. “Then we start to lose connection with people we really love and value,” adds Dr Weaver.

As soon as you start to take charge of your iron levels, you should notice a difference with your energy, too. The reason? Iron helps our body produce dopamine – a neurotransmitter that’s crucial for energy, motivation and happiness – and a neurotransmitter called GABA, which is necessary for us to be able to relax and feel calm. It’s also an essential element for creating red blood cells, which transport oxygen and remove carbon dioxide from our system. So if you’re iron deficient, you won’t necessarily make enough red blood cells and might experience that as low energy.

“The best way to manage your iron levels is to see your GP and ask for a blood test,” advises Dr Weaver. “This will show you where you’re at with your iron, so you can correct a deficiency if you have one. If your iron levels are low or ‘borderline’, you’ll want to make some changes to your diet or take a supplement (consult your GP for this). Then retest your blood in three months to see if your body is responding to the changes.

“If your iron stores are nice and robust, then just a yearly blood test is enough, but still focus on including iron-rich foods in your diet,” she adds. The best options include lean red meat, seafood, eggs, leafy green vegetables, nuts, seeds and lentils. To boost their vitality benefits, combine them with vitamin C to help the iron be absorbed more efficiently. Veggies like lightly cooked broccoli, cauliflower, spinach, tomatoes and capsicum, or citrus fruits and kiwifruit, all contain good levels of this powerhouse.

MAX YOUR CONFIDENCE 

Put the brakes on comparison for an instant motivation makeover 

We get it. While it’s natural (and, in fact, human) to start comparing your health journey to the unrealistic shapes and sizes we see in movies and on TV, comparison just isn’t helpful. That’s according to nutritionist Lyndi Cohen. In fact, studies show the internal dialogues we have with ourselves about our body can have a tangible effect on our mind, motivation and even our weight. Meanwhile, studies confirm positive self-talk can help us appreciate our body more, assist with self-restraint and more successful goal setting, and can even encourage us to snack less (yes, really).

“It’s incredible how much more headspace, energy and time you have when you’re not planning unsustainable diets, talking badly about your body and counting calories or points,” says Cohen.

The quick fix? Put the brakes on any diet talk, ban the food police from your mind and start to embrace the benefits of positive self-talk and compassion. In other words, boost your confidence a little. Your body and mind will thank you for it. 

“It’s impossible to be your best self when you’re constantly beating yourself up,” says Cohen. “By shifting your focus away from a narrow weight-loss goal and negative diet or body talk, and instead focusing on feeling strong, energetic and comfortable in your body, you may actually encourage weight loss as a by-product of living a healthy life.” 

To do this, Cohen advises flipping the script and transforming how you talk about yourself – to yourself, but also with others. “Changing how you talk to yourself, exercising because you respect your body (not as punishment for eating) and limiting diet chat amongst your friends will give you back more motivation to invest in yourself,” she adds. “Show your body some love and stop using your weight to determine something as complex and important as your health – or self-worth.” Great advice, no matter what your wellness goals are.