From cold plunges to saunas: A surgeon ranks popular wellness habits by real evidence

Cold plunges, sauna sessions, peptides, and other recovery rituals have become fixtures of modern wellness culture, frequently promoted as essential practices for better health and longevity.

But whilst many people swear by them, not all of these habits are supported equally by science. Some carry a growing body of evidence behind them; others may feel beneficial in the moment without delivering the same measurable impact over time.

Dr Jeremy London, a board-certified cardiothoracic surgeon with 25 years of experience, has weighed in on which popular health routines he believes are genuinely worth pursuing.

In an Instagram video shared on Thursday, the heart surgeon ranked the practices he considers most impactful for long-term wellbeing — and flagged those that fall short of the evidence bar.

Cold plunges — not in the top five

Dr London acknowledges that cold plunges can leave the body feeling energised and may support physical recovery, but says the current research is not strong enough to earn a place amongst his top evidence-based recommendations.

"Cold plunges make your body feel great. Certainly makes your recovery a little easier, but the data is thin. Doesn't make my top five," he said.

Eliminating alcohol — rated three out of five

Cutting back on or eliminating alcohol is a step Dr London regards highly, given its wide-ranging effects on the body. "I'd have to put this one high. We know that alcohol is toxic to every cell in the body. I've got to give this one a three," he said.

Peptides — depends on which one

Dr London draws a clear distinction between different types of peptides. He considers GLP-1 medications to be the most extensively studied and evidence-backed option in the category, with well-documented risks, side effects, and clinical outcomes.

Many other peptides currently on the market, however, still lack meaningful human data, and he does not recommend those.

"Peptides – depends on which one. You know, the GLP-1s I think have far-reaching advantages. They're well-studied. We know what the side effects are.

"We know the risks and benefits, but there's a lot of peptides on the market right now that have no data in humans at this point. Those don't make the list of my top five," he explained.

Sauna — rated four out of five

Regular sauna use earns a strong endorsement from Dr London, who points to evidence linking it with reduced cardiovascular risk.

He also notes that some studies suggest frequent sauna sessions may help lower the risk of neurodegenerative conditions, extending its potential benefits beyond heart health to long-term brain function.

"We know that the burden of data is for cardiovascular risk decrease and neurodegenerative diseases. I'd give this one a four," he said.

Stress management — rated five out of five

Topping the list of underappreciated health habits is effective stress management. Dr London emphasises that chronic stress carries real physiological consequences, including an elevated risk of heart disease, making it a critical factor in long-term health that he believes too many people overlook.

"I think this is one of the most underappreciated health hacks to get your stress under control. I'd give that one a five on this list," he said.

Whole foods diet — rated two out of five

Eating a diet rich in whole foods is another firm recommendation from Dr London, who regards food as a form of medicine. He notes that reliance on processed and packaged foods reduces overall nutritional intake and increases the risk of various health conditions. "Food is medicine. I'd give that one a two," he said.

Regular exercise — rated number one

At the top of Dr London's rankings sits a consistent exercise routine combining both aerobic activity and strength training.

He describes this combination as the single most effective investment a person can make in their longevity, keeping bones, muscles, and the cardiovascular system strong over time.

"An exercise program that includes both aerobic and strength training. That is literally the best supplement we have for increasing longevity. I give that one a number one," he said.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. The claims have not been independently verified.