Wellness trends are exploding across social media, promising everything from instant mood boosts to better bodies and longer lives. But which of these viral habits are actually backed by science, and which are just hype? Keep reading to find out.

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Hot Girls Walks

The "Hot Girl Walk," popularised on Instagram, is more than a catchy name; it’s a rebranding of brisk, intentional walking as a form of self-care and community. The trend encourages participants to walk outdoors, often focusing on gratitude, goals, and positive self-talk.

Research supports that regular brisk walking is linked to reduced depression risk, lower anxiety, and improved mood, largely by increasing serotonin and endorphin levels in the brain. Walking outdoors amplifies these effects, as exposure to green spaces further boosts serotonin and oxygen levels, enhancing mental clarity and well-being

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Charles Sturt University (Australia) studies further show that group walks or walking with friends combine the benefits of social interaction and physical activity, both proven to support emotional health and self-esteem. Walking also increases blood flow to the brain, which can enhance creativity and cognitive function.

Unlike intense workouts, walking is accessible, low-risk, and easy to integrate into daily routines. The “hot girl” branding simply makes it more appealing and intentional for a wider audience. The benefits of regular walking; especially outdoors and with others, are well-supported by decades of research. The trend’s success lies in making a proven health habit more engaging and accessible.

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Cold Plunges

Cold plunges, or brief immersions in cold water, are touted on social media as a cure-all for inflammation, mood, and even longevity. Cold exposure triggers adrenaline and endorphin release, temporarily increasing alertness and improving mood.

Regular cold plunges are linked to lower chronic inflammation, and acute cold exposure can spike inflammatory markers immediately after the plunge. A 2025 meta-analysis by PLOS One found no significant reduction in stress until 12 hours post-exposure, and claims about fat loss or longevity are not substantiated by current evidence. Cold plunges can be unsafe for people with certain cardiovascular conditions and may cause discomfort or hypothermia if not done properly.

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While cold plunges may provide a temporary mood lift and some immune support, the dramatic claims about fat loss, longevity, and biohacking are overstated. Proceed with caution and consult your doctor if you have health concerns.

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Protein Coffee

Protein coffee, mixing protein powder with your morning brew, has gained popularity for its promise of energy and muscle support. Caffeine (3–6 mg/kg body weight) can enhance endurance and alertness, while protein supports muscle recovery and increases satiety. The heat from coffee may slightly denature protein, but this can actually speed up absorption without reducing nutritional value.

While protein coffee can be a functional snack or post-workout drink, it shouldn’t replace balanced meals. Relying solely on protein coffee may lead to nutrient gaps. Protein coffee can be a convenient way to combine caffeine and protein, especially for active individuals. Just don’t skip real meals.

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Social media trends like Hot Girl Walks, cold plunges, and protein coffee can inspire positive changes, but not all are equally supported by science. Walking, especially outdoors and with friends, is a proven mood and health booster. Cold plunges offer short-term benefits but don’t live up to the hype for most claims. Protein coffee is a helpful supplement, not a substitute for balanced nutrition.