Welcome in fascinating sagers and happy new year!
I wanted to take a moment and welcome you all fascinating sagers into 2026. Welcome. And I would also like to say welcome and hello to some new subscribers, thank you for joining us:
And, if you are new to my publication, I do hope you you will subscribe and get the alerts for my Monday podcast, recipes and an alert for Wednesday’s Label to Table with my cohost Danni Macfarland. So, why not subscribe now?
We are back on Wednesday’s Live Label to Table with Danni & Karen
A weekly decode of ingredients. We read the fine print on what goes on your plate, your skin, and in your space, translate the science, and help you choose with confidence so you can sage with sass and grace. Log in on your device of choice at
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Show Notes
Products and People mentioned in the podcast:
Kathleen Thorne RN, LMT Transform to Wellness with Holistic Nurse Kathleen 🕊️
, Barefoot Rob Nugen author of I’M FINE!
I was trying to think about what I wanted to talk about for the very first podcast of 2026. I couldn’t think of anything. And then I thought, let’s look at the trends for 2026 in health and wellness to spark a story. And I was pleasantly surprised. If anything, it feels like I have finally arrived.
Gut health is finally here. Not just for gut health, but as the foundation for wellness. Anyway, I thought I would share the trends with you, and the first thing I can say is this: the energy has dramatically shifted.
The chasing is over
This year, the chasing is over. And I think that is a good phrase for 2026. “The chasing is over.” We are finally stopping the chase and actually doing. Can I get an applause here and maybe some water from all that chasing?
We are no longer chasing longer lifespans. Instead, we are focusing on better lifespans, such as living with clarity, purpose, and functional health. We want long-term wellbeing that feels sustainable, personalized, and actually livable. It is backed by science, but it is also deeply human. We want it to honor emotional resilience as much as physical strength.
We are recognizing hormonal and biological individuality, and we are leaning into restorative rituals found in nature, community, and purposeful living. Can you imagine this? The year we are not chasing youth anymore. We are aging intentionally, protecting cognitive health, and supporting vitality.
We are finally designing lives that allow for energy, joy, and independence over time. We want routines that reduce inflammation and maintain energy rather than drain it. And finally, we are asking better questions.
As a holistic nutritionist, I am excited that my unapologetic roar has finally been heard. Nutrition is undergoing a major reset. It is no longer about trends or extreme restrictions.
I love the synchronicity of all of this. Over the holiday break, I spent every day working on my book, a year now in the making. I remember posting a note on Substack, or maybe it was in my book. I’m having a menopausal fart trying to remember where it landed. Anyway, I said something to the effect that I do not have a catchy gimmick or theme, and I was not apologizing for that fact. Instead, I was focused on the cold, honest truth about nutrition and making it personalized and slow. Getting back to the simplicity of whole foods that grow in the ground and graze off the land.
And that is exactly what is happening for 2026. After all the crazy diets, we are now seeking data-driven and personalized approaches, adapting to each person’s biology. Microbiome analysis. Glucose-responsive meal choices, which means low-carb lifestyles are here to stay. We are looking at real protein that actually supports muscle and metabolism. And finally, supplements curated for gut health. We want real food that fits into busy lives without feeling punishing or obsessive. All I can say is, it is about time.
There are many tests on the market, from genetic testing and gut microbiome testing to organic acids and even regular blood work that can be nutritionally assessed. These help you understand what foods are going to work with your body for wellness, agility, energy, and vitality. If you are ever interested, I am a phone call, message, or email away. I love that kind of work. It is amazing how good you can feel once you dial in your physiology.
Gut health is finally making a conscious comeback as people realize that the seat of all disease, including vague or unexplained symptoms, starts right there. Fermented foods, prebiotics, and gut repair are no longer fringe. They are being intentionally brought back into the diet. In my world, they never left. It just felt like it was falling on deaf ears. I often joke that I was about ten years ahead of my time, but here we are. We finally understand how the gut impacts digestion, immunity, mood, skin clarity, hormones, and energy levels.
Nutrition in 2026 is about bioharmony
Nutrition in 2026 is about bioharmony. Perhaps we are ready for the Quantum Gut. Imagine eating in alignment with circadian rhythms, metabolic needs, and digestive comfort. Seasonal eating. Blood-sugar-friendly meals. Foods that help you feel steady, not scattered.
By tuning into individual biology, we are discovering what actually helps us feel energized, balanced, and resilient. And yes, companies are finally catching up, although I am a little worried about how they will do that. Hopefully not with more packaged foods and bars that promise everything and deliver very little.
I think we are all done with “me time” and “mindfulness”. To be honest, I never really understood the concept of mindfulness. To me, we were acknowledging something was wrong, but we had no real tools to fix it, other than plastering on makeup and going to a spa to have it taken off. That obviously is not working.
We are shifting away from treating stress, anxiety, and burnout only after they appear. Instead, we are taking proactive steps to prevent them. We now understand these are preventable states that do not need to end in a reactive cycle of one, two, or even four prescriptions. Being mindful is not enough. Instead, we are building daily habits that strengthen emotional resilience and cognitive health the same way you would train a muscle.
Emotional resilience implies action
Emotional resilience is the key phrase this year. I like this better than mindfulness because resilience implies action. It asks a better question: how are we actually going to do this?
I am not the body, and I am not even the mind
~Sadhguru
Breath work and vagus nerve regulation. Somatic practices. Structured alternatives to journaling. Micro-meditations that fit between meetings. I personally meditate between seven, twelve, fifteen, eighteen, and twenty-one minutes a day. I am not always sure what I am doing, but I now know this: I am not the body, and I am not even the mind. And while focusing on my breath, I have noticed a huge shift in how I feel physically and emotionally. I will share more on this in a moment.
As a somatic intuitive trainer and integrative mind-body specialist, I am thrilled that body-based therapies are finally being recognized. In 2024, I trained in hypnotherapy and added it to the soma-therapies I have been doing for over twenty years, long before most people knew what that meant. This work allows us to go into tension, understand what is holding it there, and release it. The freedom that comes from that is remarkable.
As a holistic nutritionist, I have always been interested in how food cravings are tied to emotions. I love this work because once we understand the emotional imprint behind certain foods, we are no longer enslaved by them.
My favorite story, and one I may have shared before, involves a woman who was obsessed with Rocky Road ice cream. She had a freezer full of it and a stack of coupons. She would wait for sales, use the coupons, and stock up. At the start of a session, she proudly showed me her freezer.
We sat on the couch, and I let her talk about it. Then I asked her to close her eyes and imagine herself eating the ice cream. Her entire demeanor shifted. She smiled and became fully immersed in the experience. I then asked her to look above the bowl and describe what she was seeing. The color drained from her face. She saw her mother in a hospital bed with an IV in her arm. She never got to say goodbye. Her mother passed away while she was on her way to the hospital.
We spent time allowing her to tell her truth and say her goodbyes. When we finished, she looked ten years younger. The relief on her face was unmistakable. That emotional release changed everything. She no longer craved the ice cream. She gave it all away, coupons included. Over the next six months, she lost weight effortlessly, quit her job at sixty-two, and moved to the state she had always wanted to live in. She felt free and confident for the first time in twenty years. That is the power of food cravings and soma therapy.
Menopause is beautiful
Let’s talk about the beautiful part of menopause. I know, you probably just raised an eyebrow. Since when has menopause been beautiful? Well, my fellow Sagers, it all depends on how you look at it.
Menopause opens a door that was intentionally closed. Emotions from before puberty resurface by design. During the child-rearing years, the body prioritizes survival and focus. When those years end, menopause becomes an invitation to go inward, release old emotions, behaviors, and habits, and finally clear what no longer belongs.
This is one of the trends I am most excited about. Emotional fitness is no longer optional. This is not mindfulness. This is emotional housekeeping, and it requires action.
Meditation and mind-body practices align beautifully with this shift. The more we release old wounds and patterns, the more aware we become of ourselves and our connections with others. We reconnect to joy and love, which is really why we are here.
My book accountability partner, Rob, suggested a meditation app recently. I was skeptical at first, but after a month, I noticed a significant shift. The app is called Miracle of Mind, led by Sadhguru. It promises a smoother day with less stress and more focus. It is completely free, with no upgrades or in-app purchases—ever! Sadhguru says,
“If your mind becomes a conscious process, it becomes the greatest miracle in existence.”
~Sadhguru
Imagine increased energy, joy, productivity, and reduced stress. I can imagine it, because I am feeling it. If you have seven minutes a day, try the app.
Sleep is no longer something we squeeze in. It is something we design for.
Now let me ask you something. How well do you sleep? Most of us do not sleep very well. Perhaps that is why sleep is finally taking center stage. Sleep is no longer something we squeeze in. It is something we design for.
People are creating sleep sanctuaries, honoring caffeine cutoffs, prioritizing protein-balanced dinners, mineral support, and wind-down routines that support the parasympathetic nervous system. In plain language, we are learning how to rest and digest. Phones off. Rooms dark. Temperatures cool.
Cutting the cord from social media is like that moment after you take the red pill and unplug from the Matrix.
I read so many Substack notes about people cutting the cord from social media, and I cheer every time someone wakes up, like that moment after you take the red pill and unplug from the Matrix.
The last time I posted on Instagram was January 10, 2022. I remember thinking, what am I doing? I went from fifteen thousand followers to three thousand almost overnight. Not one person reached out to ask if I was okay. That told me everything I needed to know about connection on social media. I was done with the behind-the-scenes micro-influencer life and promoting products I did not believe in. For the sake of what? I took the red pill.
As technology takes a back seat, the trend for 2026 is clear. Boundaries around notifications. Less noise. No more doom-scrolling. Tech-free zones at home. I suspect social media influencers are crying into their Starbucks lattes.
Even workplaces are following suit, creating sanctuaries, de-stressing spaces, and prioritizing mental health. Ironically, we are now using technology to help us step away from technology. Distraction-blocking apps. Wearables that encourage breaks. It does make you wonder what we did before all of this.
Still, I get it. We are easing ourselves off the dopamine overload. Baby steps. I am just glad the steps are happening.
I may poke fun, but I am genuinely excited. When we unplug, deeper awareness of ourselves and our communities emerges. That makes me sing. Last fall, I spoke with someone about creating a program focused on awareness. At the time, it felt ahead of its time. Turns out, it was right on time. We are coming full circle. From hiding behind screens to meaningful human connection. Online wellness communities are now the number one trend, with seventy-nine percent of women reporting emotional support from them. My last podcast focused on reconnecting. It turns out that was not philosophy, it was direction.
Being in the presence of others is medicine
How? Joining groups. Body-based meetups. Communal dining experiences. These are no longer nostalgic ideas. They are medicine.
My good friend Kathleen Thorne RN, LMT , holistic RN and massage therapist, is launching The Human Thread Chat through her Substack publication Transform to Wellness. It is a space for reflection, shared perspective, and grounded conversation without urgency or performance. I have watched her step fully into her calling, and she is someone to follow.
My former podcast partner and friend Harriett Seager is also on Substack. She is a medical journalist and integrative psychotherapist and has just launched her publication With You In Mind. How fitting. I highly recommend her work.
Hormones are finally going mainstream, no more one-size-fits-all.
Now for the fun part. Break out the non-alcoholic, low-carb champagne, because for us Sagers specifically, hormones are finally going mainstream. We are demanding better diagnostics and personalized approaches that honor complexity. No more one-size-fits-all. We are looking at metabolic health, thyroid function, cortisol patterns, inflammation, genetics, and customized nutrition.
Menopause is no longer just a reproductive transition.
Menopause is no longer a reproductive transition. It is a neurological one. While pharmaceuticals are racing to find the perfect pill, savvy women know there is much we can do through diet, lifestyle, environment, and testing to tame hot flashes, support brain health, and restore energy.
Medical resort-style wellness centers are expanding in the United States. Think boutique hotel meets integrative hospital. I worked in one in Mexico years ago and remember thinking this was the future. Imagine checking into a hospital for healing while sitting oceanside, drinking fresh juices, eating nourishing meals, and receiving one-on-one care. Guests leave informed and empowered. That future is here.
I am grateful that we are done chasing quick fixes. Low, slow, and steady has always been the way. As we experience vitality, emotional resilience, better moods, and sustained energy, this shift will shape not just this year, but many years to come. This is an awakening.
The gym and the six-pack are out. Lifelong functional movement is in.
Movement is changing too. The gym and the six-pack are out. Lifelong functional movement is in. Things like ruck walking, which means carrying a weighted pack. I first heard about this from Primal Health coach Tim Ebl 🇨🇦 . He lives what he teaches and is worthy of following.
Exercise is now the micro-movement snacks done throughout the day
I love micro-movement snacks throughout the day. I have been doing this for years, and now it is trending. When I go to the bathroom, after I am finished, I move. Not a bowel movement, that already happened. I mean squats, knee raises, leg lifts while doing dishes. Anything to keep the body fluid.
Workplaces are on board too, encouraging desk exercises and regular movement. With clients, I tailor micro-movement strategies to their environment. Use the stairs. Park farther away. Walk to the furthest restroom. These small choices keep the heart healthy. This matters as we sage, because muscle preservation protects joints, balance, and independence.
I am not late. I am right on time
Finally, I spent the last two weeks of the year editing my book. I was frustrated that it was not out yet. But one of my core beliefs, something I learned from Louise Hay, is that everything happens in the right time, space, and sequence. And then it clicked. Go With Your Gut Beyond Menopause aligns perfectly with these 2026 trends. I am not late. I am right on time.
Everything in the book reflects where wellness is headed. While writing it, I worried no one would want to read it because I did not have a catchy protocol or diet. And now, according to the trends, we are done with that. We want strength, resilience. longevity. We want to sage with sass and grace naturally
Looking at these trends also clarified the direction of this podcast. If you want to learn more about genetic testing, specialty labs, or personalized approaches, let me know. You can leave a message on my dedicated podcast line at 656-222-0848 or send me a message. Don’t be shy. This podcast is for you. What do you want to know more about?
When you feel like giving up, ask yourself, what would happen if I just kept going?
As we step into 2026, let’s not overwhelm ourselves. Choose one thing. Create one micro-shift. Allow time for it. Own it. Then ask, what’s next? And when you feel like giving up, ask the best question of all.
What would happen if I just kept going?
I don’t know about you, but I love that question.
Thank you for listening| watching |Reading, and pondering some ideas. I’m Karen Langston, your holistic nutritionist and hypnotist. Remember, taking proactive steps toward physical and mental well-being is a journey, and seeking support is a sign of strength.
Stay well, and until next time, question the norm, trust your wisdom, elegantly and unapologetically roar. And most of all… Lady, keep being fascinating and sage with sass and grace in every day life.
Happy New Year,
~Karen
