In a world of ever-changing trends, ‘boring’ health advice is making a comeback
When it comes to health trends, there are simply too many. We can’t possibly do them all, regardless of how motivated we feel, not to mention how swiftly health advice can change and how costly and time-consuming these practices can be.
But one trend we’re relieved to see is a return to ‘boring’ health advice – those tried and tested basics doctors, dietitians, psychologists and personal trainers can all agree on.
When it comes to good health, it’s often a matter of getting back to basics. iStock
You’ve likely heard some of this advice before, many times, and there’s a reason for that. We spoke with cardiologist Dr Eddie Barin, dietician Susie Burrell, psychologist Zahra Ciardi, and personal trainer Sam Wood, who all agree: good health is actually quite simple.
Cardiologist Dr Eddie Barin: ‘That boring stuff is actually quite important’
Dr Eddie Barin is a cardiologist who developed The 4M’s approach for Heart Research Australia. It focuses on four daily lifestyle habits: Movement, Meals, Measurement, Mental Approach.
Dr Eddie Barin developed The 4M’s approach for Heart Research Australia. Macquarie University
“You’ve got to move, which is not just exercise. You’ve got to maintain mobility, you’ve got to maintain strength,” Dr Barin told nine.com.au, explaining the four habits.
Next is Meals, which he explained is “not just about cholesterol and fat” but about avoiding processed foods as much as possible.
“You can just adopt a simple Mediterranean-type diet, or you can just eat simply like [the] Japanese.”
Measurement is simply checking in with your doctor regularly to ensure you are headed in the right direction, including such things as a blood test and blood pressure check.
Finally, there’s Mental Approach, which is “just as powerful as the other three”.
“How about getting fun in your life? How about getting a positive mindset? How about having a social circle that supports you?” Dr Barin said.
Movement and socialising are both crucial to good health. iStockphoto
And yes, you have to start drinking more water: “It’s good for the kidneys, good for circulation, good for blood pressure as well. The problem with water is people depend on thirst. The thirst mechanism doesn’t work as you get older.”
Dr Barin’s most recent work is on dementia prevention, with the condition being the leading cause of death in Australia. Dementia, put simply, is when brain cells slowly get damaged or die off.
This is where Dr Barin’s The 3B’s approach comes in: Balance, Brain, Bugs.
Balance overlaps with Dr Barin’s previous advice to move and maintain muscle, to prevent falls, while Brain focuses on using all parts of the Brain – and no, Sudoku and cross word puzzles don’t suffice.
“You’ve got to do everything. Learn, speak, socialise, you’ve got to be happy,” Dr Barin said.
“The brain has 16 departments. There’s no point stimulating one department. And that’s been shown to prevent this decline, because once you get dementia, you can’t reverse it.”
And he said you can’t go past a Mediterranean diet, or even Japanese. iStock
Last on the list is Bugs – more specifically, avoiding them as much as possible.
“Have your shots, wash your hands, if you fly on a plane wear a mask. And teeth! The teeth are a huge source of bugs as you get older,” Dr Barin said.
“People get gum disease, they get abscesses, they don’t pay attention, and it’s all inflammation and germs and bugs. It’s been long known that bad teeth equal bad heart health.”
Dietitian Susie Burrell: ‘Ultimately, basic health advice is simple’
Susie Burrell is one of Australia's leading dietitians and nutritionists. Supplied
“Ultimately, basic health advice is simple, and also boring,” dietitian Susie Burrell told nine.com.au.
“Eat more vegetables, move more, eat less processed food, you need more fibre, good quality protein, and these recommendations come full circle for a number of reasons.”
And Burrell, who has partnered with Australian Eggs, stressed that “eggs are good for you, and no they do not increase cholesterol”.
Speaking of the constant stream of new health trends, Burrell added, “Audiences, especially younger audiences on social media, have been trained to constantly seek out what is new and exciting.”
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“In the old days, nutrition came via magazines, the newspaper and was one or two messages, and foods were limited.
“Nowadays, there is a constant stream of content that needs to be new and exciting to get any traction.”
Even the most basic of health concepts are being given a makeover to make them seem more exciting, Burrell said.
“Some basic concepts, like drinking more water, fibre, vegetables are then given a brand makeover to try and gauge interest in a never-ending cycle. Ultimately most of the messages remain the same, it is just the spin that changes,” she continued.
Some basic health advice has been given a “brand makeover” in 2026. iStockphoto
“As we all know these things are good for us, we are interested in the basics when a different spin is put on them. It’s not ‘drink more water’, its ‘hydration’. It’s not ‘eat more veggies’, it’s ‘fibre maxxing’ – basically, sexing up the message to compete.
“Stick with the basics, and you will be on the right track.”
Psychologist Zahra Ciardi: ‘Complexity has become monetised’
Zahra Ciardi’s advice is equally simple, and repeats the advice of our previous experts: sleep, movement and social connection.
Psychologist Zahra Ciardi’s advice is equally simple and doable. Supplied
The psychologist said these habits “do more for our mental health than almost anything else, and none of them cost money”.
“Getting seven to nine hours of consistent sleep helps regulate the nervous system and directly affects mood, focus and emotional resilience,” she explained.
I think complexity has become a status symbol ... it feels more aspirational than simply going to bed at 10pm.
“Then, 20 to 30 minutes of daily movement, even just walking, lowers cortisol and can boost the same neurochemicals targeted by antidepressant medication in mild to moderate cases.
“Regular contact with people who know you, even a 10-minute phone call, also protects against the isolation that underlies much of our mental health decline.”
Not only are all these steps affordable, they don’t require expensive supplements, retreats or gadgets.
“The [wellness] industry is worth billions, and has a financial incentive to make us believe the basics aren’t enough. Complexity has become monetised,” she said.
‘Getting seven to nine hours of consistent sleep helps regulate the nervous system.’ iStock
“People will invest in an expensive stack of supplements before fixing their sleep schedule, because the supplements feel like they’re doing something, while improving their sleep can seem boring.
“New protocols and complex gadgets engage the brain’s dopamine reward system differently from familiar habits, such as walking or practising good sleep hygiene. The brain finds novelty engaging and often sees routine as dull.
“I also think complexity has become a status symbol. I overhear conversations in Bali gyms revolving around high-end peptide stacks and biohacking protocols. It’s everywhere, and it signals status. It feels more aspirational than simply going to bed at 10pm,” she said.
“Complexity can also become a form of avoidance. It’s easier to research the perfect protocol than to sit with the basics, which are often less exciting but far more effective.
“Obsessing over finding the right protocol can keep someone busy and make them feel proactive without requiring them to do the hard, and sometimes mundane, work of managing their health through foundational tools.”
Ciardi suggests embracing some basic daily habits that “all have solid evidence behind them and don’t require you to purchase anything”.
“Getting sunlight within the first hour of waking helps regulate your circadian rhythm and costs nothing, journaling for five minutes a day, going for a walk without your phone, and eating regular meals rather than skipping them,” she said.
Personal trainer Sam Wood: ‘It’s a bit of a broken record’
Sam Wood swears by strength training and getting your steps in. Supplied
Wood’s go-to advice may also sound familiar.
“Strength training three times a week, get your steps in every day, eat real food with lots of protein, drink three litres of water, and limit your alcohol. It’s all a bit of a broken record, isn’t it?” the personal trainer told nine.com.au.
Although, he admits the much-lauded ’10,000 steps a day’ advice may be “a bit of a nebulous number”.
“It’s not a magic number, but it’s not a bad target to aim for. I think it’s quite powerful to have a number you’re shooting for,” he said.
“Ten thousand is as good as any because it’s relatively realistic for most. It’s pretty good from a simple calorie-burn perspective – 15,000 is better than 10,000, but all of a sudden you start to be shooting at a pretty high number that puts people off.
“So, aim for a delicate balance between what’s best what won’t be a psychological barrier for people.”
Wood said his wife Snezana doesn’t work out as such.
Wood says his wife Snezana gets plenty of steps in by pottering around the house. Instagram @samjameswood
“She’s not really a runner, but she got one of those Oura rings about a year ago, which gives her a pretty good step count, when even when she doesn’t have her phone with her,” he said.
“She does so many steps pottering around the house. It’s unbelievable. She’ll average 12,000 and hasn’t left the house much in the day, sometimes. It’s quite amazing.”
Wood also advised adding some strength or resistance training to your routine.
“That can be bodyweight [exercises], that can be dumbbells, that can be in the gym, that can be bands ... there’s a myriad of different ways that you can achieve that.”
From there, mix it up and keep aiming higher, with more repetitions and heavier weights.
And he said to mix it up and to keep aiming higher, more repetitions, and heavier weights. iStock
“It’s a great place to start, but as you get stronger, it’s important to keep upping the ante and forcing your body to adapt,” Wood said.
While it doesn’t matter what time of the day you do your exercise, the celebrity trainer said getting it out of the way in the morning doesn’t hurt.
“It’s really good from an energy, mood, productivity perspective if you’ve done something challenging early on in your day.”
Ultimately, he said to do it whenever you have time for it, and don’t discount how regular exercise can improve sleep: “You exhaust your body, your body sleeps better. It’s a beautiful cycle ... the better you sleep, the better your tomorrow will be.”
Not sure where to start? Go for a walk, Wood said, adding that “walking is massively underrated” from a “calorie-burning, vitamin D, fresh air, mental health [perspective]“.
“Even just little hacks like a 10-minute walk after mealtime, walking meetings on your phone rather than sitting at your desk, all of these things add up to make a big difference.”
The information provided in this article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider – such as a GP, mental health professional, registered dietitian, or certified exercise specialist – for advice tailored to your individual needs.
