Ranging from ineffective to outright dangerous, a lot of the health advice on TikTok should come with a “don’t try this at home” advisory. But every once in a while, the social media platform serves up something legit. After all, TikTokers were abuzz about berberine, and it turns out that the inconspicuous plant compound does indeed have blood sugar benefits and more. Curious about what other health trends on your feed hold promise? Experts give these seven trends the green light.

• About Our Experts: Kim Yawitz, R.D., CF-L1, is a registered dietitian, certified CrossFit coach, and owner of Two Six Fitness. Dr. Shelby Harris, Psy.D., is a licensed clinical psychologist and the director of sleep health at Sleepopolis. Isaac Robertson, C.N.S., C.P.T., is a sports nutritionist and personal trainer. Katie Silcox, M.A., is the author of Glow Worthy and an Ayurveda Sciences teacher.

1. ‘Profee’

TikTok is rightfully obsessed with satiating, muscle-loving protein—so much so, in fact, that many creators are showing off their ‘profee’ concoctions, which creatively combine coffee and protein powder.

Protein is incredibly important for muscle growth, but many people struggle to get enough daily, says dietitian Kim Yawitz, R.D., CF-L1, owner of Two Six Fitness. (A good rule of thumb is to get at least 0.5 grams of protein per pound of body weight per day.) So, if you’re a coffee drinker, spiking your morning brew with protein powder is a no-brainer way to meet your needs. “I’m a big fan of the protein coffee trend because it helps me hit my daily protein quota and satisfies my fancy latte cravings without all the extra calories and added sugar,” Yawitz says. 

She uses an immersion blender to mix a scoop of chocolate, salted caramel, or peppermint bark-flavored protein powder into her cold brew on a near-daily basis. Whether you prefer your coffee hot or iced, use your blender to play around with different protein add-ins, from vanilla ice cream-flavored whey to rich, chocolatey collagen (yes, collagen is a protein!).

2. #15minutedinner

Many people turn to fast food when life gets crazy, but unfortunately, hitting the drive-thru too often can increase your risk for obesity, Yawitz points out. Luckily, TikTok has your back. “I’m all for any strategy that makes healthy cooking easier, so I love the #15minutedinner trend that’s been making the rounds on TikTok,” she says. 

Search this hashtag and you’ll find thousands of quick, delicious, and affordable dinner ideas that are easy to throw together even on your busiest days. Often, it’s registered dietitians sharing some of the dinners they incorporate into their client’s meal plans, so you know you’ll end up with a balanced plate. 

3. Hot Girl Walks

Hot Girl Walks soared in popularity in 2021—and they’re still worth talking about now. Though the branding could use a more modern take, a Hot Girl Walk is considered a mindful walk (that’s typically four miles) during which you’re encouraged to think about things you’re grateful for.

“The Hot Girl Walk is all about mindfulness and empowerment,” Yawitz says. “You take a walk and reflect on what you’re grateful for, your goals, and your plan for reaching your goals. The original HGW is four miles, but you can shorten the distance if you’re new to working out or are short on time.”

Read More: How To Maintain A Healthy Weight Without Tracking Calories

To maximize the benefits of the walk, do it first thing in the morning, Yawitz suggests. Bright morning sunlight can help regulate your body’s circadian rhythm, making it easier to fall asleep at night. This way, you get a number of perks in one!

4. The 12-3-30 Workout

The 12-3-30 workout, which is 30 minutes of walking on the treadmill at an incline of 12 and a speed of three miles per hour, is a well-loved routine on TikTok. According to Yawitz, adding this workout to your routine two to three times weekly can help strengthen your legs and core and burn more calories than walking on a flat surface.

A word of caution, though: The “12” is fairly strenuous and probably isn’t a great idea if you’re beginning a new fitness program. “I tell my clients to start at a lower incline and increase over several weeks to lower the risk of shin splints, knee pain, and other injuries,” she says.

5. Sleep Mocktails

Sleep mocktails—like this one made with tart cherry juice, magnesium, and a fizzy lemon-lime prebiotic drink—have been getting some traction on TikTok. But could they really help you get more Zzzs? Maybe! (This writer gave tart cherry a try with promising results.)

Tart cherry juice, in particular, might help improve sleep for some because it contains a small amount of melatonin, a sleep-regulating hormone, explains Dr. Shelby Harris, Psy.D., a licensed clinical psychologist and the director of sleep health at Sleepopolis. 

“Before trying cherry juice or any new sleep remedy, though, it’s best to talk to a doctor and focus on proven ways to improve sleep, like having a regular sleep schedule and avoiding screens before bedtime,” she notes. And if you do start whipping up sleepytime mocktails and want to include tart cherry, go for tart cherry juice concentrate, which is often lower in sugar. 

6. Nature’s Cereal

Traditional breakfast cereals tend to be high in added sugars and processed ingredients and low in nutrients, points out sports nutritionist and personal trainer Isaac Robertson, C.N.S., C.P.T. Enter a TikTok trend known as “nature’s cereal,” which involves creating a breakfast bowl using fruits like berries and pomegranate seeds, and coconut water instead of milk. (Even Lizzo jumped on the trend). Apparently, it’s a refreshing and nutritious alternative to something like sugar-coated Fruit Loops. 

“The emphasis on whole, natural foods is commendable, and incorporating a variety of fruits can provide essential vitamins, minerals, and antioxidants,” Robertson says. Talk about a bright way to start the day!

7. Tongue Scraping

A part of an Ayurvedic morning routine, tongue scraping is an oral hygiene practice that involves using a tongue scraper to clean the surface of your tongue. While it’s been around for centuries, it’s recently been getting much attention on TikTok. 

Ayurveda Sciences teacher Katie Silcox, M.A., author of Glow Worthy, says tongue scraping comes with lots of benefits because it helps remove the buildup of odor-causing bacteria and food debris on the tongue’s surface. In addition to supporting fresher breath and overall improved oral hygiene, cleaning the tongue may also enhance the sensitivity of your taste buds so you can better enjoy the flavors of food.

Here’s how to properly tongue scrape, according to Silcox:

• Clean the tongue scraper: Before using it, wash your tongue scraper with warm water and soap to ensure it’s clean and free of any bacteria.
• Prepare your mouth: Stand in front of a mirror and open your mouth wide. Stick your tongue out as far as you can.
• Scrape your tongue: Place the rounded end of the tongue scraper at the back of your tongue and gently scrape forward toward the tip. Apply light pressure and repeat this motion five to 10 times. Rinse the tongue scraper after each pass.
• Rinse and clean: After you finish scraping your tongue, rinse your mouth thoroughly with water. Some people also use herbal mouthwash for added freshness.

It’s best to incorporate tongue scraping into your daily oral hygiene routine, preferably in the morning before eating or drinking anything, she says.