DR KEVWE'S BLOG

The start of a new year brings a fresh wave of motivation to focus on health and wellness. But instead of chasing quick-fix resolutions that fizzle out by February, what if we focused on science-backed habits that create lasting change?

In 2025, the wellness landscape is evolving, blending traditional health wisdom with cutting-edge research. From the power of gut health and strength training to sleep optimization and AI-driven wellness apps, there are practical and effective ways to improve our well-being.

After listening to several Specialists across various sub-specialties of the wellness industry, via very informative podcasts and other platforms, and being a UK trained General Practitioner/Family Physician myself, I can confirm that this guide will explore the top evidence-based habits to help you reset your health this year. Whether you are looking to fine-tune your nutrition, elevate your fitness, enhance your mental well-being, or optimize your sleep, these strategies will set you up for success. Don't forget that I am also human and continue to strive for wellbeing related success individually. No approach is certainly one-size-fits-all and what works for person A might not work for B but making a targeted effort and trying few things to settle for what works is key this year and moving forwards. 

1. Smarter Nutrition: Fuelling Your Body the Right Way

What we eat plays a crucial role in our energy levels, immune system, and overall health. In 2025, the focus is shifting from diet trends to sustainable, science-backed nutrition strategies that work.

The Gut-Health Revolution

Your gut microbiome (a home to trillions of bacteria) plays a key role in digestion, immunity, and even mental health. Recent studies show that a diverse, fibre-rich diet supports a healthier gut. Incorporate:

• Fermented foods like yogurt for probiotics.
• Fibre-rich foods like beans, whole grains, and leafy greens to nourish good bacteria.

Intermittent Fasting & Metabolic Flexibility

Intermittent fasting (IF) has gained traction for its potential benefits, including improved metabolism and reduced inflammation. Research suggests that fasting for 12-16 hours can help the body switch between burning glucose and fat, improving metabolic flexibility. However, IF is not for everyone, so listen to your body and consult a professional before trying it.

The Rise of Plant-Based Proteins

More people, whether vegan or not, are integrating plant-based proteins into their meals. Options like lentils, chickpeas, tofu, and quinoa offer essential nutrients while reducing the environmental impact of meat consumption.

2. Fitness Trends That Could Help in 2025

This year, fitness is all about sustainability and efficiency. Rather than chasing extreme workouts, people are focusing on strength, movement, and longevity.

Strength Training for Longevity

Studies show that muscle mass is a key predictor of longevity. Strength training using weights, resistance bands, or body weight can help maintain bone density, boost metabolism, and prevent age-related muscle loss. Aim for two to three sessions per week focusing on compound movements like squats, deadlifts, and push-ups.

Hybrid Workouts for Maximum Benefits

Rather than sticking to one type of workout, hybrid training combines:

•  Strength training (for muscle and bone health)
•  Cardio (for heart health and endurance)
•  Mobility exercises (to prevent injuries and enhance flexibility)

This balanced approach improves overall fitness and prevents burnout.

NEAT (Non-Exercise Activity Thermogenesis)

Not all movement needs to be structured exercise. NEAT refers to the calories burned through daily activities like walking, cleaning, and fidgeting. Increasing NEAT by taking the stairs, walking more, or stretching during breaks can significantly impact overall calorie expenditure and health.

Pro Tip: Try a weekly routine with 2 strength workouts, 2 cardio sessions, and daily movement breaks.

3. Mental Wellness: The Mind-Body Connection

Mental health is just as important as physical health, and in 2025, the focus is on practical, everyday habits that enhance well-being.

The Power of Breathwork

Deep breathing techniques can reduce stress, lower blood pressure, and enhance focus. Try the 4-7-8 method:

•  Inhale for 4 seconds
• Hold for 7 seconds
•  Exhale for 8 seconds

Repeating this for just five minutes can calm the nervous system and reduce anxiety.

Gratitude Journaling & Positive Psychology

Practicing gratitude has been scientifically linked to increased happiness and reduced stress. Start by writing down three things you are grateful for each morning. This simple habit can rewire your brain to focus on the positive.

The Science of Social Connection

Loneliness has been linked to higher stress levels and poor health outcomes. Make an effort to nurture relationships by scheduling regular catch-ups with friends, joining a community group, or simply calling a loved one.

4. Optimizing Sleep for Maximum Energy

Sleep is the foundation of good health, yet many struggle with getting quality rest. Here's how to improve it:

Circadian Rhythm Hacks

Aligning your schedule with your natural body clock can improve sleep quality. Try:

• Morning sunlight exposure to regulate melatonin production.
•  Consistent sleep and wake times (even on weekends).
• Avoiding heavy meals and caffeine late in the day.

Screen Time & Blue Light

Blue light from phones and laptops suppresses melatonin, making it harder to fall asleep. Use blue light filters or switch to reading a book before bed.

Supplements & Sleep Aids

Magnesium, chamomile tea, and melatonin supplements have been reports to have some benefits with improving relaxation and sleep quality. Always consult a healthcare professional before adding supplements, as I cannot personally verify any claims. Although melatonin is licensed to be prescribed for trial by patients in certain age groups here in the UK.

5. How Technology is Shaping Wellness

Technology is making health more personalized and accessible. Here are key innovations to watch:

Wearable Fitness Trackers & Sleep Monitors

Devices like the Apple Watch, Fitbit, and Oura Ring can track sleep, heart rate, and activity levels, providing insights to optimize wellness.

AI & Personalized Health

AI-powered apps now provide customized fitness plans, nutrition guidance, and mental health support. Popular apps include:

• Noom (personalized nutrition)
•  Fitbod (custom strength workouts)
• Calm (meditation and sleep aid)

Telehealth & Virtual Therapy

Online healthcare access has expanded, making therapy, nutrition counselling, and doctor consultations more convenient than ever.

Pro Tip: Try one of the wellness apps listed above to personalize your health journey.

Conclusion: Small Steps, Big Impact

The key to lasting wellness is not about drastic change. It is about consistent, small habits that add up over time. Whether it's focusing on better nutrition, moving more, prioritizing sleep, or managing stress, every small step counts.

Start with one or two habits from this guide and gradually build momentum. Remember, health is a lifelong journey, not a quick fix.

Ready to Reset Your Wellness?

Share your 2025 wellness goal in the comments section.

Dr Oghenekevwe Daniel Ogidigben

B.Sc. Human Physiology, MBBS, MRCGP

By: Microsoft image creator from Designer

The relentless rants about increasing physical activity whilst at work led to my sweet and sour relationship with the stairs that connect the 10 floors of the District Hospital I worked as a General Practice Specialty Registrar and opening of this imaginary diary. Some days I flew up the landings to the 8th floor where I worked, sprinting like I had been training for the olympics. Other days, especially after having a heavy lunch, I would find myself plodding slowly and panting like I had ran the London marathon the previous day. The shinning and inviting doors of the lifts had to be avoided at all cost and every calorie that could be burnt had to be utilised towards the endless journey of general wellbeing. Whatever the case was, there were always other members of staff climbing as well, either speeding past me and silently exposing the fact that I had to do more to increase my fitness levels or, taking it one step at a time and demonstrating that showing up at all was a win in it's own right, no matter the amount of extra calories burnt on the upward trip to whatever ward/office.

By: Microsoft image creator from Designer

What's your story?

By: Dr Oghenekevwe Daniel Ogidigben B.Sc.,M.B.B.S., MRCGP

By: Microsoft image creator from Designer

At the beginning of each year, one of the top priorities on the list of resolutions for many individuals is improved fitness through regular exercise activity. There is well documented and proven evidence that regular exercise in whatever form, is crucial for maintenance of both physical and mental wellbeing. This resolution is thus very much in order. I don't know about you but as I have personally witnessed with myself in the past and with close associates, without a clear guide to create some structure/motivate continuity, the tendency to lose steam and focus few to several weeks into the year is almost a certainty. Coming across the monthly challenges guide via the fitness app on my apple series 5 watch few years ago, strengthened my resolve and helped me maintain some structured continuity through the year. It doesn't have to be Apple and mustn't be a watch. Get your hands on a fitness app to guide you and take full advantage of the monthly challenges to improve the chances of making good on your fitness related resolutions this year.

My January has started off with the task of burning at least 845 kilocalories per day 14 times. It looks easy doesn't it? Go for it and return here to tell us what you think in the comments section if you may 😁. With the sedentary nature of life in todays modern society, I personally find that I have to be intentional to achieve my target. Measures like taking a walk immediately after my lunch break and going for my 400 meter pool swim after work have come in quite handy. Otherwise, I'll be lucky to even burn up to 400 kilocalories on a regular day. For those who are on top of their game and killing it constantly, do well to share what you are doing with us in the comments section. You might motivate a few people you know.

January 2023 was awesome and it was such a pleasure to complete at least 30 minutes of exercise everyday 20 times to clench the award that month. Once you earn one, the zeal to earn more increases and this ultimately leads to the cumulative effects people get with not only weight maintenance or loss but also, in areas such as muscle strengthening and improvement of cardiovascular health. 

Having won all the awards from January 2023 to November, moving enough to be able to burn 1000 kilocalories everyday (my move goal) 9 times was supposed to be a piece of cake. You can however see in the image below that, I could not earn this award until the 16th of the month. This might sound good to some readers but my aim here is simply to show that I am not writing this blog as a super human or exercise guru. Just like many of you reading this, I also struggle and believe it or not, there are days of minimal exercise activity for me. The fact that there is a monthly challenge to complete/award to earn however motivates me to get back on track another day. Very importantly the ultimate reward of improved fitness and health outcomes in the short to long term has to be the main motivation and where there is a will, there is also going to be a way. 

In addition to the above physical benefits, also remember that, physical exercise activity has been demonstrated to lead to the release of endorphins, a special chemical that has been referred to by some scientists to be one of the " feel good hormones" of the brain. Endorphins when released, do not only reduce stress and anxiety but has also been proven to enhance mood and even reduce pain to some extent. Regular physical exercise has also been reported to lead to improved cognitive function, memory and focus. The holistic benefits of regular physical activity and as much as possible optimum fitness, underscore a pivotal role in fostering a healthy and balanced lifestyle. So the need to maintain a year round routine can not be overemphasised and if fitness apps are able to guide you accordingly, what are you waiting for?

By: Microsoft image creator from Designer

By: Dr Oghenekevwe Daniel Ogidigben B.Sc., M.B.B.S., MRCGP