Sarah Di Lorenzo: Time to spring clean your diet - the trends worth following, from fibre, protein to GLP-1s

As “fibremaxxing”, longevity stacks, peptides and GLP-1 medications dominate every wellness feed this spring, the real question is which of these trends will still be standing in five years and which are already quietly unravelling.

My inbox fills every September with the same question, which is what should I actually be doing for a spring reset? People are coming out of their winter hoodies and tracksuits starting to really think about the changing weather and the excitement of spring.

Here is where the evidence genuinely sits, and what I would recommend focusing on right now.

If there is one thing worth doing this spring, this is it. Fibre is quietly the single most powerful nutrition intervention we have for reducing chronic disease risk. For starters it lowers cholesterol, stabilises blood sugar, feeds the microbiome, supports weight loss and reduces the risk of type 2 diabetes, cardiovascular disease and bowel cancer.

Yet only about 5 per cent of Australians hit the recommended 25-38g of fibre a day, while almost everyone I see in the clinic is already getting plenty of protein now and there are no surprises there.

With 65.8 per cent of Australian adults now overweight or obese and only about 6 per cent eating the recommended vegetable serves daily, fibre is the reset that matters.

Build your meals around protein, oats, legumes, fruit with the skin on, nuts, seeds and lots of vegetables.

Interestingly, the interest in the Mediterranean diet is surging again. It remains the most evidence-backed eating pattern we have for long-term health, weight, metabolic function and longevity, and an excellent dietary pattern for everyone to follow its foundations.

There’s an encouraging shift away from obsessing over single nutrients towards whole eating patterns.

The research is so clear that the most successful eating patterns combine protein, healthy fats, quality carbohydrates, fibre and micronutrients together, not any one in isolation.

The interest in trends such as the carnivore diet are less interesting now, which is such a relief. Build your plate around extra virgin olive oil, oily fish, legumes, vegetables, whole grains and fresh fruit — not another 30-day elimination challenge.

Protein absolutely matters, particularly for women in perimenopause and midlife who are losing muscle mass at an accelerating rate.

The best advice I have about protein is how you distribute it across the day. This is where it really matters. Aim for 30g at breakfast, 30-40g at lunch and 30-40g at dinner. Spreading protein evenly across meals stimulates muscle protein synthesis, stabilises blood sugar and controls appetite far better than loading it into one meal.

For women over 40, pairing this with resistance training two to three times a week is non-negotiable for preserving muscle, bone and metabolic health. When looking for protein powders always make sure they reach the leucine threshold, this is an amino acid really needed for muscle growth and many products do not contain this.

The GLP-1 conversation is unavoidable now. Medications such as Ozempic, Wegovy and Mounjaro are genuinely reshaping how Australians eat, and household shopping data shows a real shift away from snack foods towards yoghurt, fresh fruit and nutrition bars.

These medications have a place, particularly for people with type 2 diabetes and clinical obesity only, in my opinion. But they are not a substitute for the nutritional fundamentals.

The two-year discontinuation data shows two-thirds of users regain the weight within a year of stopping the medication, and muscle loss on these medications can reach 25-39 per cent of the weight lost without resistance training and adequate protein. If you are on a GLP-1, the nutrition and exercise work matters more, not less.

Longevity supplements are everywhere now but be careful of this. There is a real wave of expensive, very well-marketed longevity stacks and supplements promising you perfect health and to live well.

Many of these are just multivitamins and you can get more nutrients by eating real food.

Most of the benefits people are chasing from these products actually comes from the fundamentals which include sleep, movement, fibre, whole food, sunlight and stress management that do not require a $200-a-month subscription.

I do believe in good quality supplements for those that need them and to complement a healthy eating pattern — not these longevity powders.

Something to be aware of is products in the supermarket with “healthy” reformulations.

Our shopping habits are shifting, a new wave of packaged products is arriving, marketed as “high protein”, “gut friendly”, “low sugar” or “collagen boosted” and many of them still fundamentally cheap ultra-processed food.

There can be a place for “better for you” on the go snacks like protein bars and snacks when fresh food isn’t practical.

That’s why I made my own cleaner, low calorie protein bars. However, I have always said nothing beats a boiled egg with a piece of fruit. Fresh food is always the best option.

Here is a spring reset that really will work — add a fibre-rich food to every meal, build your plate around a Mediterranean style, spread 30g of protein across breakfast, lunch and dinner, strength train two to three times a week, particularly if you are over 40, skip the longevity powders and 30 day challenges, focus on good sleep, meal preparation, lots of vegetables and fruit plus stay well hydrated and avoid alcohol.

The spring reset your body actually needs is a holistic approach.