In recent years, the global conversation around diet culture has shifted dramatically. For decades, diet trends were driven by aesthetics, and people were often focused on rapid weight loss and strict food avoidance. From cabbage soup cleanses to zero-carb protocols, many popular diets promised quick results but rarely addressed the long-term consequences for physical and mental health. Today, growing skepticism around restrictive practices and their sustainability has led researchers, clinicians, and individuals to question the effectiveness and ethics of conventional dieting.
A 2022 review published in The American Journal of Clinical Nutrition found that most individuals who lose weight through dieting regain a significant portion of the weight within two to five years, with up to 80 percent experiencing weight cycling, or “yo-yo dieting.” This phenomenon is both discouraging and harmful, with links to increased cardiovascular risk, insulin resistance, and psychological distress.
Social media has played a complicated role in diet culture’s evolution. On one hand, platforms like TikTok and Instagram have amplified extreme trends and unvetted weight loss hacks. On the other hand, they’ve become powerful spaces for body neutrality, food freedom, and more balanced, evidence-based approaches to nutrition. A growing portion of creators and wellness professionals are using these platforms to challenge outdated norms and promote sustainable, informed choices around health and wellness.
For those disheartened with restrictive diets and unsustainable programs, MINDFULL presents a progressive alternative rooted in science and real-life application. One of the voices leading this shift is Sam Cutler, who has been at the forefront of using social media to challenge outdated norms like calorie counting and temporary diets. Founded in 2023 by certified Harvard-trained lifestyle medicine coach Sam Cutler, MINDFULL is a health coaching and meal-planning platform that helps users reframe their relationship to food and self through practical, whole-food-based strategies. The platform has already gained traction in over 70 countries within its first 16 months of operation.
MINDFULL introduces a structured program to help people reset their bodies. The journey begins by educating people about how food impacts blood sugar and metabolic function. Unlike overly restrictive diets, this phase focuses on reducing refined sugars and learning how to properly pair natural sugars with protein and fiber to support balanced blood sugar, choices that are backed by metabolic research. A study found that even short-term reductions in added sugar can lead to improvements in insulin sensitivity and inflammatory markers.
Another phase of the program shifts focus toward education, equipping users with tools, nutrition habits, and sustainable lifestyle strategies to support body recomposition—specifically, lowering body fat and building lean muscle. This includes guidance on strategic supplementation to address common micronutrient deficiencies such as magnesium, B12, and omega-3s, along with habit-stacking techniques that promote consistency without rigidity.
The emphasis on muscle-building is grounded in research linking greater muscle mass to improved metabolic health and increased longevity; a 2022 study published in the Journal of Bone and Mineral Research found that higher muscle mass was associated with a reduced risk of mortality in older adults. Rather than promoting an all-or-nothing mindset, the program encourages gradual integration of these shifts into daily life for long-term results.
Additionally, the MINDFULL method introduces a high-protein meal plan designed to promote lean muscle development and body composition improvement. Protein plays a crucial role in preserving muscle mass, especially during fat loss.
Sam Cutler, who has cultivated an online community of over 500,000 followers and averages more than 5 million weekly impressions, created MINDFULL on her personal journey and professional expertise. After facing chronic health challenges in her early twenties, including adult acne, inflammation, and fatigue, Cutler discovered the profound impact of nutrition on her overall well-being. Her shift away from heavily processed foods and toward a whole-food, balanced diet resolved her symptoms and ultimately laid the groundwork for her coaching philosophy.
Rather than advocating for food tracking or rigid metrics, MINDFULL encourages women to develop intuitive relationships with food by choosing meals that nourish and energize, rather than deplete. The platform focuses on women’s health by helping members understand how different ingredients affect hormonal balance, energy levels, and metabolic rate.
The platform’s flexibility is also key to its global appeal. MINDFULL’s adaptable framework supports individual autonomy while providing structure. It empowers users to build a repertoire of meals they enjoy, while subtly guiding them toward balanced ratios of protein, fiber, and healthy fats.
“I don’t necessarily want people to trust me; I want you to trust yourself,” says Cutler. “We really just want to make a change in people’s lives.”
Written in partnership with Tom White