7 daily “wellness” habits people brag about that aren’t actually healthy – VegOut

We live in a time where wellness has become a badge of honor.

People love to talk about their morning routines, their special diets, their productivity hacks—all in the name of “health.”

But here’s the catch: not everything that gets paraded around as healthy actually is.

Some habits people brag about are quietly draining their energy, messing with their mental health, or even putting stress on their bodies.

I’ve noticed this pattern over the years: the more someone insists they’ve “hacked” their way to peak wellness, the more likely it is that at least one part of their routine is working against them.

Let’s dig into seven of those sneaky habits.

1. Waking up at 4 a.m. every day

You’ve probably heard someone brag about how they wake up before the sun, crush a workout, journal, meditate, and still answer emails before 7 a.m.

Sounds impressive, right? Except… if you’re not getting enough sleep, the “early riser” routine is hurting you more than helping you.

Sleep deprivation impairs memory, increases stress hormones, and over time, can lead to burnout. The National Sleep Foundation notes that adults need 7–9 hours of sleep, yet many people sacrificing sleep for productivity get far less.

I once tried joining the “4 a.m. club.” For the first week, I felt like I was winning at life. By week two, I was cranky, scattered, and reaching for more caffeine just to function. The productivity I thought I was gaining was canceled out by constant brain fog.

The bragging point shouldn’t be how early you get up—it should be how well you’re supporting your body’s natural rhythms. If you’re a night owl, forcing a 4 a.m. wake-up might just leave you feeling wrecked.

2. Intermittent fasting to extremes

Fasting can have benefits. That’s true. But what often gets overlooked is how many people take it too far.

I once knew someone who bragged about only eating one meal a day. Sure, they lost weight, but they were constantly irritable, low-energy, and often sick.

The body needs consistent nourishment. Skipping meals to the point where you feel lightheaded or anxious isn’t discipline—it’s stress on your system.

As nutritionist Rhiannon Lambert has said, “There’s a difference between mindful fasting and restrictive eating patterns that damage both body and mind.”

Here’s the bigger issue: when fasting turns into a competition, it starts to look a lot like disordered eating. If you’re bragging about how long you can go without food, you’re missing the point of health.

Balance is key. Eating at regular intervals that match your energy needs will serve you better than any extreme eating window.

3. Pushing through workouts when exhausted

There’s this “no excuses” culture around fitness, where people brag about never missing a workout, even when sick or completely depleted.

But exercise is a stressor. It can build resilience when you’re healthy—but when you’re run-down, it can backfire.

I fell into this trap during marathon training. One winter, I caught the flu and still went for a “short” run because I didn’t want to mess up my schedule. The result? A two-week setback that undid all the progress I’d made.

Listening to your body isn’t laziness. It’s wisdom. Rest days are where the actual growth and repair happen. Skipping a workout when your body truly needs it doesn’t make you weak—it makes you smart.

4. Living on black coffee

Some people proudly announce they “run on caffeine.” They skip breakfast, load up on coffee, and treat jittery energy as a badge of honor.

But caffeine isn’t fuel—it’s a stimulant. Too much can increase anxiety, disrupt sleep cycles, and even deplete magnesium levels, which worsens stress.

Experts at the Sleep Foundation have noted that consuming caffeine too frequently can trick your body into masking fatigue rather than solving it.

I’ve been guilty of this too. In my finance days, I’d brag about how many cups of coffee I could down before noon. But the truth was, I was constantly wired and exhausted at the same time. I didn’t need more caffeine—I needed more rest, better food, and clearer boundaries with my workload.

Coffee in moderation? Great. But bragging about surviving on coffee alone? That’s a recipe for adrenal fatigue and emotional crashes.

5. Always being “on”

This one often hides under the label of “productivity.” People brag about answering emails late at night, being on call 24/7, or skipping breaks because they’re so dedicated.

But our brains aren’t designed for nonstop output. Research from Stanford shows that productivity sharply declines after 50 hours of work in a week—and longer hours lead to errors, not better results.

I used to think working through lunch made me efficient. In reality, it just made me more likely to hit an afternoon slump. When I started taking short breaks—a walk outside, a quick stretch, even five minutes of silence—I noticed my energy and focus actually improved.

The healthiest people aren’t the ones glued to their laptops—they’re the ones who know how to step away.

6. Over-supplementing

Some people take a dozen different pills every morning and proudly line them up like trophies. Vitamins, powders, “biohacking” formulas—it can look impressive.

But here’s the truth: more isn’t always better. Over-supplementing can tax your liver and kidneys, throw off nutrient balance, and in some cases, even cause harm.

For example, too much vitamin D can lead to calcium buildup. Excess iron can cause organ damage. These aren’t small risks.

Supplements should fill in gaps, not replace a balanced diet. As dietitian Abby Langer puts it, “Supplements should supplement, not substitute.”

I learned this the hard way in my early wellness days. I bought into every trending powder and capsule I saw on Instagram. But after a round of blood work, my doctor told me some of my levels were actually too high. All that money and effort hadn’t made me healthier—it had just made things more complicated.

If you’re bragging about how many capsules you swallow daily, it might be worth rethinking whether that’s health—or just expensive urine.

7. Forcing positivity

This one’s a little different, but it shows up a lot in wellness spaces. People brag about how they “never let anything get them down,” how they’re always upbeat, always grateful, always manifesting good vibes.

But constant positivity isn’t resilience—it’s avoidance.

Toxic positivity, as psychologists call it, can actually shut down real emotional processing. When you force yourself to only see the bright side, you ignore the necessary work of feeling, grieving, or setting boundaries.

I’ve seen friends push away their own pain in the name of being “spiritual” or “high vibe.” Eventually, it catches up with them in the form of burnout, anxiety, or disconnection.

True wellness isn’t about never having negative emotions. It’s about holding space for the full spectrum of being human. Some of the healthiest conversations I’ve ever had started with the words, “I’m not okay right now.” That’s not weakness—it’s honesty.

Final thoughts

The funny thing is, the wellness habits people brag about are often the ones quietly sabotaging them.

Health isn’t about extremes, rigid rules, or being the most disciplined person in the room. It’s about balance, sustainability, and actually feeling good—not just looking good on paper.

So the next time you hear someone bragging about their 4 a.m. wake-ups, their one-meal-a-day routine, or their endless hustle, pause and ask yourself: does this actually sound healthy, or does it just sound exhausting?

Your body—and your mind—will thank you for choosing the quieter, gentler version of wellness.