As the new year begins, millions of people resolve to eat better, move more, and take better care of their health. But for many, good intentions quickly collide with a flood of conflicting advice from social media influencers and wellness brands to political debates and viral trends. Health experts say it doesn't have to be complicated. After a year of examining wellness claims, diet trends, and fitness fads, The Associated Press found a consistent message from doctors and researchers: when it comes to health, simple usually works best. Here is what experts say you can skip, what is worth paying attention to, and how to navigate health advice in 2026. You probably don't need to pay extra for protein or fiber Protein and fiber matter — but most people are already getting enough protein if they eat regular meals, experts say. High-priced supplements and "boosted" products are usually unnecessary. Fiber intake could be higher for many people, but health professionals urge avoiding extreme trends like "fiber-maxxing." Instead, they recommend focusing on whole foods such as fruits, vegetables, beans, and whole grains. Skincare doesn't need to be expensive or complicated Dermatologists say elaborate 20-step skincare routines and expensive serums promoted online are largely unnecessary. Basic care works best: gentle cleansing, moisturizing, and daily sunscreen use — even for people with darker skin tones. Experts also discourage trends like beef tallow skincare and long "everything showers," saying shorter, simpler routines are better for skin health. You don't need a gym to get fit Fitness experts say effective workouts don't require expensive equipment or intimidating gym environments. The return of calisthenics — bodyweight exercises done at home — has highlighted simple movements that improve strength and aerobic fitness. Research shows these workouts can build consistency and confidence, especially for beginners, before progressing to weights or other training if desired. Be cautious of wellness treatments that promise quick fixes Doctors warn that many popular wellness treatments sound appealing but offer little real benefit. Intravenous vitamin therapies, often marketed as hangover cures or immune boosters, usually provide nutrients people can get more cheaply — and effectively — through food or standard supplements, if they need them at all. As one doctor put it, the result is often "expensive urine." Similarly, microbiome testing kits and continuous glucose monitors are often unnecessary for people without specific medical conditions, such as diabetes, and rarely lead to actionable medical decisions. The basics still matter most Despite constant innovation in the wellness industry, health experts say the most effective habits remain unchanged: * Walk more — research consistently links walking to improved physical and mental health, so much so that doctors now prescribe time outdoors. * Manage key health markers, such as blood pressure, which often goes undiagnosed. * Prioritize sleep, eat more slowly, and maintain regular routines. * Protect mental health by setting boundaries with technology, strengthening attention spans, and investing in social connections. Research shows these habits don't just improve daily well-being — they also reduce long-term risks, including dementia and chronic disease. When in doubt, start with your doctor With misinformation spreading rapidly online, experts stress that your doctor remains the most reliable source for medical advice. In 2025, questions arose about topics ranging from food dyes and fluoride to vaccines and hormone therapy. While medicine is not flawless, health professionals say individualized guidance from a trained clinician is far more trustworthy than viral claims or targeted advertising. If online research is unavoidable, experts recommend using it only to prepare informed questions — not to self-diagnose — and bringing those questions directly to a medical appointment. As 2026 begins, the consensus from health experts is clear: ignore the noise, focus on the fundamentals, and keep it simple. — Agencies
