We can’t blame Gwyneth Paltrow for everything. Sure, she made yoni eggs a thing, and got us thinking about candles that smell like nether regions. But most wellness trends of the past few years are our own fault. Techies convinced themselves that Soylent could hack nutrition. Asian influencers had us sold on jade rollers and gua shas. We hated oil. We cut out carbs. We counted footsteps. We avoided sugar only to find out that aspartame is worse. We added lemon and cucumber to giant water bottles and gave up quickly.

So, what’s new in trendy health advice? Medical experts mute the chatter to tell you what works and what’s hiding behind the filters.

Are all problems cortisol problems now?

Seems like it, doesn’t it? The stress hormone is showing up in every Reel. Influencers blame it for every junk-food craving, every hankering for dessert. It’s not you, it’s your elevated levels of cortisol, apparently. And left unchecked, it can lead to weight gain over time — not necessarily around the abdomen alone.

There’s some truth here, says Dr Sai Tarun, consultant surgical gastroenterologist at AIG Hospitals, Hyderabad. More stress does mean more cravings for unhealthy food, which obviously isn’t great for the body. “It leads to a rise in visceral fat accumulation,” he says, as well as muscle loss and a slower metabolism. Dr Soumen Paul, Kolkata-based consultant physician, adds that stress can undo the good work of even rigorous workouts, delaying the dropping numbers on the weighing scale.

Cortisol is only partly to blame for bloated tummies. “It’s also influenced by your genetic background, lack of physical activity and diet,” says Dr Siddhant Bhargava, fitness and nutritional scientist and co-founder of Food Darzee. And cortisol, despite all the buzz, can be safely managed. Dr Tarun recommends the usual: Lifestyle changes, stress management, good sleep and a proper diet.

Is magnesium the answer to good sleep?

They’re in gummies, edible melts and vitamins. And they do more than a cup of chamomile. “Studies show that sufficient magnesium can enhance sleep quality and reduce anxiety, which is why it’s good for people with insomnia and anxiety,” says Dr Bhargava. This is because it regulates the melatonin hormone, which is responsible for our sleep cycle. “It’s a known muscle and anxiety relaxant, but should only be taken when prescribed,” says Dr Tarun.

Remember cortisol from a few paragraphs ago? Magnesium can also help manage one’s stress response system, though Dr Pal warns that “low magnesium levels can increase stress, and high stress levels can lower magnesium”. Don’t take them in supplements without checking with your doctor. The best way to get any nutrient? Food. Leafy greens, beans, seeds, nuts, lean proteins, whole grains and dairy are high in magnesium. Foot oils, creams and sprays, on the other hand, have no proof of efficacy.

Are carbs and sugar still the bad guys?

They never were. “One can’t eliminate an entire food group from their diet,” says Dr Tarun. “Your brain needs carbs to work. Cutting it out of your diet entirely could lead to long-term complications with mental functioning.”

A low-carb, high-protein diet, however, could boost weight loss, heart health and blood sugar control, says Dr Pal. “A carb-free diet reduces energy levels,” he says. “It could also lead to ketosis [breaking down fat into ketones for energy], which can cause side effects such as bad breath, headache, fatigue and weakness.” More severe complications include arrhythmia, a heart that can’t contract and pump blood properly, weakened bones, kidney damage and an increased cancer risk.

Limiting sugar, however, has advantages. They’re not just in coffee or tea but also colas, packaged fruit juices and condiments, in addition to actual sweets. Dr Bhargava advises minimising sugar and highly processed carbs to manage weight and metabolic issues. “Be mindful about the quality rather than quantity to keep your energy levels stable without gaining weight,” he says.

Are alkaline water and protein water better?

If alkaline and protein water were as good for us as online wellness experts claim, surely doctors would have jumped on the idea. Dr Tarun makes his opinion clear: “We never use protein water in and around the hospital.”

Alkaline water sells on the claim that its higher pH value can neutralise acid in the bloodstream. There’s no evidence for this. “Our body has its own pH mechanisms. They’re not determined by the fluid we consume. So, we doctors believe it’s just a marketing claim.”

And a dangerous one. Replacing all water intake with alkaline water can “cause the body to produce more digestive enzymes and gastric juices, which could cause problems for people with kidney conditions,” warns Dr Pal.

The consensus, as Geet says in Jab We Met: “Paani ka kaam paani hi karta hai” (Only water can do its job).”

Which targeted exercise is best?

This one’s easy: None. Reducing fat in one area and not the others with exercise is physically impossible. Physical activity involves the whole body. “Our muscles use a process called lipolysis to convert fat stores from all over your body into energy, not just from the areas you’re training,” explains Dr Pal.

Where a person may accumulate fat and the speed at which they burn it off during exercise is largely dependent on genetics. Targeted exercises may build muscle in a particular area, such as your arms or even the belly, under the layers of fat. But no single exercise will reduce, for instance, just your belly fat. A better approach, says Dr Bhargava, “is through cardiovascular exercises, strength training and a balanced diet.”

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