Reality TV has shaped the way we think about beauty, health, fitness, and personal success—sometimes for the better, sometimes… not so much. These 13 iconic reality shows left a lasting impact, influencing everything from how we approach self-improvement to the unrealistic expectations we place on ourselves. Whether they promoted toxic beauty standards, glorified extreme weight loss, or encouraged meaningful transformation, their lessons still resonate today.
1. Extreme Makeover (2002-2007) — The Birth of Transformation Culture
Before social media was flooded with glow-up videos, Extreme Makeover convinced viewers that the only way to improve their looks was through plastic surgery, major dental work, and intense fitness overhauls. The show handpicked contestants who desperately wanted a new look and gave them a head-to-toe transformation, often making them unrecognizable. It wasn’t just a haircut and new clothes—it was full-on reconstructive surgery, often accompanied by painful recoveries.
While the show’s premise was about boosting confidence, it sent a dangerous message: that happiness and self-worth could only be achieved through extreme physical changes. It helped normalize plastic surgery in mainstream culture, setting the stage for the obsession with dramatic before-and-after transformations. The impact of Extreme Makeover can still be felt today in the form of body modification trends, beauty enhancement apps, and a fixation on drastic aesthetic changes. According to Academia.edu, Extreme Makeover exemplifies how makeover culture promotes a vision of beauty that equates physical transformation with personal empowerment.
2. America’s Next Top Model (2003-Present) — Beauty Standards on Overdrive
Tyra Banks introduced the world to smizing, but ANTM was about much more than fierce runway walks—it was a crash course in the harsh realities of the modeling industry. Contestants were put through grueling makeovers, bizarre photo shoots, and intense critiques that often pushed them to emotional breakdowns. The show portrayed modeling as glamorous but also toxic, exposing just how ruthless the industry could be.
While ANTM helped launch the careers of some models, it also reinforced unattainable beauty standards and questionable practices. From forcing contestants to change their looks drastically to body-shaming certain participants, the show often sent mixed messages about what it meant to be beautiful. Even today, the impact of ANTM lingers, with many former contestants speaking out about their experiences and the lasting effects of its unrealistic expectations. According to Fashion Magazine, ANTM has significantly influenced beauty standards by featuring diverse contestants but also faced criticism for its harsh treatment of participants.
3. Queer Eye for the Straight Guy (2003-2007, rebooted in 2018) — Self-Care Is More Than Skin Deep
Unlike many other makeover shows, the original Queer Eye wasn’t just about appearances—it was about self-confidence, lifestyle improvement, and emotional well-being. The Fab Five didn’t just give their subjects a new wardrobe or a fresh haircut; they helped them reconnect with their self-worth, improve relationships, and adopt better habits. The show’s impact was profound, making self-care and grooming more acceptable for men at a time when those topics were often dismissed as “unmanly.”
The 2018 reboot took things even further, focusing on personal growth, inclusivity, and deeper emotional transformations. It reinforced the idea that self-care isn’t just about looking good—it’s about feeling good and taking care of yourself mentally, physically, and emotionally. Queer Eye helped redefine self-improvement by showing that real change comes from within, not just from a new outfit or a better haircut. According to Sarah M. Jack, Queer Eye has had a significant cultural impact by promoting positive conversations around masculinity and self-care.
4. What Not to Wear (2003-2013) — Style Shaming Gone Mainstream
Clinton Kelly and Stacy London made it their mission to throw out people’s entire wardrobes and rebuild their style from scratch. On the surface, What Not to Wear was about helping people dress better, but it also came with an underlying sense of judgment. Participants were often shamed for their fashion choices before being “saved” with a more polished look. The show reinforced the idea that personal style had strict rules and that certain clothing choices were completely unacceptable.
Despite its harsh critiques, the show did help many people gain confidence through better-fitting clothes and a more put-together image. However, it also contributed to fashion anxiety, making many viewers hyper-aware of whether they were “dressing wrong.” The impact of What Not to Wear can still be seen today in the pressure to adhere to certain style trends and the fear of being judged for personal fashion choices. According to Byrdie, What Not to Wear has left a complex legacy that combines empowerment through style with an underlying culture of critique.
5. The Biggest Loser (2004-2016, rebooted in 2020) — The Dark Side of Weight Loss Culture
At first glance, The Biggest Loser seemed inspiring—it took contestants on extreme weight loss journeys, showing dramatic physical transformations in a matter of weeks. However, behind the scenes, many former participants have revealed that the methods used were anything but healthy. Contestants were pushed through grueling, unsustainable workouts and restrictive diets that often resulted in long-term health issues.
The show glorified rapid weight loss but failed to address the realities of sustainable health and fitness. Many contestants gained back the weight (and more) after the cameras stopped rolling, highlighting the dangers of extreme dieting. The legacy of The Biggest Loser serves as a cautionary tale about the risks of prioritizing aesthetics over health and the unrealistic expectations placed on people trying to lose weight.
6. Celebrity Fit Club (2005-2010) — The Reality of Fitness Struggles
Watching celebrities struggle with weight loss made people realize that even the rich and famous weren’t immune to body image issues. Celebrity Fit Club paired stars with trainers and nutritionists, putting them through fitness challenges while documenting their struggles. The show had a mix of motivational moments and reality TV drama, making it both inspiring and cringe-worthy at times.
While it brought attention to the importance of health and fitness, it also showed the intense pressures celebrities faced regarding their weight. The emotional toll of public weight loss battles was evident, highlighting how society scrutinizes bodies, especially those in the spotlight. The show reflected the public’s fascination with celebrity transformations, an obsession that continues today with social media weight loss journeys and fitness challenges.
7. Dr. 90210 (2004-2008, rebooted in 2020) — The Rise of Cosmetic Surgery Culture
Before Instagram influencers made plastic surgery mainstream, Dr. 90210 gave audiences an inside look at the high-end world of cosmetic enhancements. The show followed top Beverly Hills surgeons performing everything from nose jobs to full-body makeovers. It normalized the idea that surgical procedures were just another form of self-improvement, paving the way for the cosmetic surgery boom of the 2010s.
While it educated viewers on the realities of plastic surgery, it also contributed to the pressure to “fix” perceived imperfections. The idea that beauty could (and should) be altered surgically became a more widely accepted concept. Today, the influence of Dr. 90210 can still be seen in the popularity of Botox, lip fillers, and body contouring.
8. The Swan (2004) — The Most Controversial Makeover Show Ever
Imagine being told you needed full-on reconstructive surgery just to be “beautiful.” That was the premise of The Swan, where women underwent extreme cosmetic procedures and competed in a beauty pageant afterward. It was the most shocking reality TV concept ever, essentially telling women that they weren’t just in need of a makeover—they needed a total overhaul. Participants got everything from nose jobs and liposuction to veneers and facelifts, with the “winner” being the woman deemed most transformed.
Critics called it exploitative, unethical, and psychologically damaging, but audiences were glued to the drama. The show capitalized on insecurities while reinforcing unrealistic beauty standards, making it one of the most controversial reality series of all time. While The Swan only lasted two seasons, it foreshadowed today’s obsession with plastic surgery and extreme transformations on social media. The idea of completely reinventing oneself in the pursuit of perfection has only grown stronger since its debut.
9. I Want a Famous Face (2004-2005) — The Beginning of Celebrity Clone Culture
Before Instagram influencers and TikTok beauty filters, I Want a Famous Face had people undergoing plastic surgery to look like their favorite celebrities. Whether they wanted to be a Brad Pitt lookalike or have J.Lo’s curves, contestants were willing to go under the knife in hopes of achieving Hollywood-level beauty. The show documented their surgeries, recoveries, and emotional rollercoasters, often revealing the deeper self-esteem issues that fueled their decisions.
At the time, it was seen as a bizarre, slightly tragic spectacle, but in hindsight, it was way ahead of its time. The idea of trying to mold oneself into an idealized celebrity version has only intensified with the rise of cosmetic procedures, social media face-tuning, and “Instagram Face.” Today, BBL culture, lip fillers, and jawline contouring have made the idea of transforming yourself into a celebrity clone feel oddly normal. This show may have been one of the first to highlight just how deep the desire to look “perfect” runs.
10. Made (2002-2014, MTV) — The Dream-Chasing Reality Check
At its core, Made was a show about transformation—not physical, but personal. Ordinary teenagers and young adults were paired with expert coaches to achieve their wildest dreams, whether it was becoming a model, a cheerleader, or a professional athlete. Unlike other reality shows that focused on instant makeovers, Made emphasized the hard work and setbacks that come with chasing big goals.
It wasn’t always pretty. Many participants realized that their dream careers or lifestyles weren’t as glamorous as they expected. But it was one of the few reality shows that felt genuinely inspiring, showing that change was possible through dedication and effort. In a world where social media now promotes instant gratification, Made was a reminder that real transformation takes time.
11. Starting Over (2003-2006) — The First Self-Help Reality Show
Long before life coaches became social media influencers, Starting Over was helping women rebuild their lives in front of millions of viewers. Contestants moved into a house together, where they worked with therapists, mentors, and coaches to confront personal struggles, ranging from career failures to toxic relationships. The show blended emotional breakthroughs with structured personal development, making it one of the first reality shows to focus on self-improvement rather than competition.
Unlike many other reality shows, Starting Over was deeply emotional and, at times, raw. Viewers saw real people working through trauma, learning new coping skills, and trying to restart their lives. Though it was ahead of its time, its influence can still be felt in today’s self-help culture, from therapy-based reality series to the rise of personal growth content on social media.
12. The Apprentice (2004-Present) — How Reality TV Shaped Business Culture
Before Shark Tank and LinkedIn influencers, The Apprentice turned corporate competition into entertainment. Contestants battled for high-level business opportunities, showing off their negotiation skills, leadership abilities, and, sometimes, their willingness to throw others under the bus. The show made phrases like “You’re fired!” part of pop culture and set the tone for the cutthroat, high-stakes perception of business success.
But The Apprentice did more than just create reality TV drama—it shaped how people viewed ambition, leadership, and corporate power. The rise of hustle culture, side hustle mentality, and public fascination with billionaires can all be traced back to the way business was glamorized in shows like this. Love it or hate it, The Apprentice left a lasting mark on how we define success in modern society.
From beauty to fitness to business, reality TV didn’t just entertain—it reshaped cultural norms and redefined self-improvement. Some lessons were inspiring, others were problematic, but one thing is certain: the impact of these shows still lingers today. Whether they encouraged healthy growth or promoted unrealistic expectations, these reality shows changed the way we think about success, appearance, and transformation. As we move forward, the challenge is to take the good, leave the bad, and redefine self-worth beyond what we see on screen.
