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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

10 Things You Need to Change to Live Longer, According to Dave Asprey

Here are ten ways to tweak your lifestyle to promote longevity, according to the health science genius

Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Dave_Asprey5
Dave Asprey
Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Healthy Body

Do you want to live a longer and happier life? There is no better time than the present to make some lifestyle changes. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the "Father of Biohacking," is an expert when it comes to healthy but sustainable habits. He recently sat down with Body Network and answered one of our burning questions: How can we live a longer life?

Surround Yourself with a Loving Community

Friends hiking through the hills of Los AngelesShutterstock

Asprey recommends starting by surrounding yourself with a loving community. “Studies show that those who have a strong social support system live longer. Be around people who lift you up and make sure you do the same for them!”

Eat More Animal Foods and Less Plant Toxins

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

He also suggests eating more animal foods and less plant toxins. “Plants are out to get you. Most of them contain high levels of defense chemicals known as anti-nutrients. Certain plant toxins called oxalates form razor-sharp crystals in your body and deposit themselves in your joints and tissues, leading to a wide range of problems. Other antinutrients like phytic acid prevent you from absorbing minerals. This is a problem because minerals power every chemical reaction that goes on in your body!

Get Your Minerals

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

You want to have enough minerals to support your body in living beyond 180 years old and feeling great while doing it!” says Asprey. “The vitamins and minerals in high-quality animal foods are much more bioavailable (usable) by your body, and they don’t come with a large dose of plant toxins that make you weak. Good animal foods include grass-fed and grass-finished beef, wild-caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.”

Eat the Right Types of Fats

Mackerel,Fish,Grill,foodShutterstock

Asprey stresses the importance of eating the right types of fats. “Many health gurus wrongly demonize saturated fat. It turns out that your body uses saturated fats to make about 45 percent of the cell membranes in your brain and liver, and about 35 percent in heart and muscle cells,” he explains. “Saturated fat is the dominant fat in your brain. Because they’re the most stable type of fat, they help your body build stable cell membranes. You want stable cell membranes if you want to live a long time.”

Ditch Seed Oils

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

He recommends eating more stable fats and ditching seed oils like sunflower oil, canola oil, and soybean oil. “These are high in oxidized omega-6 fats, which cause inflammation in your body. I recommend getting most of your fats from grass-fed butter or ghee, grass-fed tallow, and MCT oil. The rest of your fats can include monounsaturated fat from extra virgin olive oil and omega-3s from grass-fed beef or wild-caught seafood.”

Build and Maintain Your Muscle

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Next, work on building and maintaining your muscles. “Muscle mass is a predictor of longevity. To build and maintain muscle mass, eat 1 gram of high-quality protein per pound of ideal body weight per day and do resistance training,” he says.

Fix Your Mitochondria

Man running on treadmill at gymShutterstock

Also, you need to fix your mitochondria, says Asprey. “Your mitochondria produce energy for your cells and determine how your body allocates energy. When they’re not working well, they create large amounts of inflammation. Inflammation is one of the main drivers of aging and disease,” he explains.

Follow Anti-Inflammatory Diet

Young man with beard swims in the winter lakeShutterstock

“You can fix your mitochondria by following an anti-inflammatory diet like The Bulletproof Diet, doing intermittent fasting, doing cold therapy (like a cold plunge), and practicing gratitude. Check out my book Head Strong for more biohacks to upgrade your mitochondria.”

Don’t Skimp on Sleep

Man sleeping on bed in bedroom at homeShutterstock

Sleep is also crucial. “Lack of quality sleep doesn’t just leave you tired and unable to perform at your best; it also rapidly accelerates aging,” says Asprey. “When you sleep, your body repairs itself, and your brain goes through a natural detoxification process where it clears out neurotoxins and cellular waste. This is very important for preventing Alzheimer’s disease, one of the “four killers” I outline in my longevity book, Super Human.

Use This Trick

Dave_Asprey6TrueDark/Facebook

The good news? There are many things you can do to hack your sleep. “One of the easiest ones is to wear glasses that block junk light (the kind that messes with your sleep-wake cycle) a few hours before going to bed. This is a game-changer. I use the ones made by my company, True Dark. You can learn more sleep hacks by joining my free 14-day Sleep Challenge. Sign up at sleepwithdave.com.”

Change Your Stress Response

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Changing your stress response will also improve your life. “Holding on to past triggers and traumas not only causes you unnecessary stress, but it also makes you old. When your body is chronically stressed, it allocates all your available energy to dealing with fear, instead of using it to digest your food, repair your tissues, or make compounds that promote longevity and health,” he says.

Let Go of Triggers

couple fightingShutterstock

“Let go of triggers with forgiveness and gratitude in a technique I call The Reset Process. You can find this outlined in my newest book, Smarter Not Harder. It turns out you can let go of triggers a lot faster with neurofeedback, which is why I started my neuroscience facility called 40 Years of Zen. It gives you the benefits of 40 years of meditation in just 5 days.”

Fast…the Right Way

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Fast the right way, urges Asprey. “I have always been a big fan of fasting, but most people do it the wrong way. This is why I wrote a book about it called Fast This Way,” he says. “It’s a roadmap for fasting success. One of the biggest mistakes I see is people over-fasting. I call it ‘The Fasting Trap’ where you think: ‘Fasting is good, so more must be better!’ However, more isn’t always better when it comes to fasting,” he explains.

Too Much Fasting Could Affect Your Hormones

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“Too much fasting can stress your body and throw your hormones out of whack – especially if you’re a woman. It’s perfectly okay to have breakfast some days (just make sure it’s full of high-quality fats and proteins, not sugar). Studies show that even just a 12-hour overnight fast has meaningful benefits.”

RELATED: 7 Things You Should Never Do on a Diet

Take the Right Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

“Taking the right supplements will power up your cells so you can live beyond 180,” Asprey claims. “Before you go for the fancy stuff, start with the basics. The two supplements that everyone should be taking are a mineral complex and vitamin DAKE (fat-soluble vitamins D,A,K,and E),” he says.

We Are Mineral-Deprived

Close up smiling woman taking white round pill, holding water glass in hand, happy young female taking supplement, daily vitamins for hair and skin, natural beauty, healthy lifestyleShutterstock

Asprey adds, “As I stated above, minerals are crucial because they power every chemical reaction that happens in your body. Vitamin DAKE shuttles minerals around your body so they go where they need to go. However, almost everyone in America is deficient in one or more minerals, so this is important.“

Get Data and Track It

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

Finally, he recommends getting data and tracking it. “The important thing to know about longevity is that it isn’t a one-size-fits-all approach. That’s why I don’t share my exact supplement routine – what works for me won’t work for you. Before you embark on your longevity journey, get useful lab data to know what your body needs and what it doesn’t. Then you can personalize your journey to get results specific to YOU,” Asprey explains.

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Don’t Be Afraid of Using AI

woman,laptop,computer,officeShutterstock

“This is so important to me that I created a powerful online platform called Upgrade Health to help you find your unique health recipe. This is an exciting, cutting-edge tool powered by AI that makes personalized recommendations on different biohacks, supplements, and more that you can do to improve your health and longevity based on wearables and lab data. The best part is that you can order the labs that you want without having to go to the doctor or deal with an insurance company. The core idea is to provide people with the information to be their own health advocate. You can sign up at upgradehealth.com.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Healthy Body

10 Things You Need to Change to Live Longer, According to Dave Asprey

Dave_Asprey5
Dave Asprey
Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to live a longer and happier life? There is no better time than the present to make some lifestyle changes. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the "Father of Biohacking," is an expert when it comes to healthy but sustainable habits. He recently sat down with Body Network and answered one of our burning questions: How can we live a longer life?

Surround Yourself with a Loving Community

Friends hiking through the hills of Los AngelesShutterstock

Asprey recommends starting by surrounding yourself with a loving community. “Studies show that those who have a strong social support system live longer. Be around people who lift you up and make sure you do the same for them!”

Eat More Animal Foods and Less Plant Toxins

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

He also suggests eating more animal foods and less plant toxins. “Plants are out to get you. Most of them contain high levels of defense chemicals known as anti-nutrients. Certain plant toxins called oxalates form razor-sharp crystals in your body and deposit themselves in your joints and tissues, leading to a wide range of problems. Other antinutrients like phytic acid prevent you from absorbing minerals. This is a problem because minerals power every chemical reaction that goes on in your body!

Get Your Minerals

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

You want to have enough minerals to support your body in living beyond 180 years old and feeling great while doing it!” says Asprey. “The vitamins and minerals in high-quality animal foods are much more bioavailable (usable) by your body, and they don’t come with a large dose of plant toxins that make you weak. Good animal foods include grass-fed and grass-finished beef, wild-caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.”

Eat the Right Types of Fats

Mackerel,Fish,Grill,foodShutterstock

Asprey stresses the importance of eating the right types of fats. “Many health gurus wrongly demonize saturated fat. It turns out that your body uses saturated fats to make about 45 percent of the cell membranes in your brain and liver, and about 35 percent in heart and muscle cells,” he explains. “Saturated fat is the dominant fat in your brain. Because they’re the most stable type of fat, they help your body build stable cell membranes. You want stable cell membranes if you want to live a long time.”

Ditch Seed Oils

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

He recommends eating more stable fats and ditching seed oils like sunflower oil, canola oil, and soybean oil. “These are high in oxidized omega-6 fats, which cause inflammation in your body. I recommend getting most of your fats from grass-fed butter or ghee, grass-fed tallow, and MCT oil. The rest of your fats can include monounsaturated fat from extra virgin olive oil and omega-3s from grass-fed beef or wild-caught seafood.”

Build and Maintain Your Muscle

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Next, work on building and maintaining your muscles. “Muscle mass is a predictor of longevity. To build and maintain muscle mass, eat 1 gram of high-quality protein per pound of ideal body weight per day and do resistance training,” he says.

Fix Your Mitochondria

Man running on treadmill at gymShutterstock

Also, you need to fix your mitochondria, says Asprey. “Your mitochondria produce energy for your cells and determine how your body allocates energy. When they’re not working well, they create large amounts of inflammation. Inflammation is one of the main drivers of aging and disease,” he explains.

Follow Anti-Inflammatory Diet

Young man with beard swims in the winter lakeShutterstock

“You can fix your mitochondria by following an anti-inflammatory diet like The Bulletproof Diet, doing intermittent fasting, doing cold therapy (like a cold plunge), and practicing gratitude. Check out my book Head Strong for more biohacks to upgrade your mitochondria.”

Don’t Skimp on Sleep

Man sleeping on bed in bedroom at homeShutterstock

Sleep is also crucial. “Lack of quality sleep doesn’t just leave you tired and unable to perform at your best; it also rapidly accelerates aging,” says Asprey. “When you sleep, your body repairs itself, and your brain goes through a natural detoxification process where it clears out neurotoxins and cellular waste. This is very important for preventing Alzheimer’s disease, one of the “four killers” I outline in my longevity book, Super Human.

Use This Trick

Dave_Asprey6TrueDark/Facebook

The good news? There are many things you can do to hack your sleep. “One of the easiest ones is to wear glasses that block junk light (the kind that messes with your sleep-wake cycle) a few hours before going to bed. This is a game-changer. I use the ones made by my company, True Dark. You can learn more sleep hacks by joining my free 14-day Sleep Challenge. Sign up at sleepwithdave.com.”

Change Your Stress Response

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Changing your stress response will also improve your life. “Holding on to past triggers and traumas not only causes you unnecessary stress, but it also makes you old. When your body is chronically stressed, it allocates all your available energy to dealing with fear, instead of using it to digest your food, repair your tissues, or make compounds that promote longevity and health,” he says.

Let Go of Triggers

couple fightingShutterstock

“Let go of triggers with forgiveness and gratitude in a technique I call The Reset Process. You can find this outlined in my newest book, Smarter Not Harder. It turns out you can let go of triggers a lot faster with neurofeedback, which is why I started my neuroscience facility called 40 Years of Zen. It gives you the benefits of 40 years of meditation in just 5 days.”

Fast…the Right Way

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Fast the right way, urges Asprey. “I have always been a big fan of fasting, but most people do it the wrong way. This is why I wrote a book about it called Fast This Way,” he says. “It’s a roadmap for fasting success. One of the biggest mistakes I see is people over-fasting. I call it ‘The Fasting Trap’ where you think: ‘Fasting is good, so more must be better!’ However, more isn’t always better when it comes to fasting,” he explains.

Too Much Fasting Could Affect Your Hormones

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“Too much fasting can stress your body and throw your hormones out of whack – especially if you’re a woman. It’s perfectly okay to have breakfast some days (just make sure it’s full of high-quality fats and proteins, not sugar). Studies show that even just a 12-hour overnight fast has meaningful benefits.”

RELATED: 7 Things You Should Never Do on a Diet

Take the Right Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

“Taking the right supplements will power up your cells so you can live beyond 180,” Asprey claims. “Before you go for the fancy stuff, start with the basics. The two supplements that everyone should be taking are a mineral complex and vitamin DAKE (fat-soluble vitamins D,A,K,and E),” he says.

We Are Mineral-Deprived

Close up smiling woman taking white round pill, holding water glass in hand, happy young female taking supplement, daily vitamins for hair and skin, natural beauty, healthy lifestyleShutterstock

Asprey adds, “As I stated above, minerals are crucial because they power every chemical reaction that happens in your body. Vitamin DAKE shuttles minerals around your body so they go where they need to go. However, almost everyone in America is deficient in one or more minerals, so this is important.“

Get Data and Track It

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

Finally, he recommends getting data and tracking it. “The important thing to know about longevity is that it isn’t a one-size-fits-all approach. That’s why I don’t share my exact supplement routine – what works for me won’t work for you. Before you embark on your longevity journey, get useful lab data to know what your body needs and what it doesn’t. Then you can personalize your journey to get results specific to YOU,” Asprey explains.

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Don’t Be Afraid of Using AI

woman,laptop,computer,officeShutterstock

“This is so important to me that I created a powerful online platform called Upgrade Health to help you find your unique health recipe. This is an exciting, cutting-edge tool powered by AI that makes personalized recommendations on different biohacks, supplements, and more that you can do to improve your health and longevity based on wearables and lab data. The best part is that you can order the labs that you want without having to go to the doctor or deal with an insurance company. The core idea is to provide people with the information to be their own health advocate. You can sign up at upgradehealth.com.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Simple Truths to Stay Fit in Your 50s

Jenelle_Summers4
jenellesummers/Instagram
Leah Groth
By Leah GrothJul 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Just because you are in your 50s doesn’t mean you can’t get into the best shape of your life. However, you might need to change your approach to diet and fitness. Jenelle Summers is an over-50 fitness influencer and “Mind + Body trainer” who shares her tips and tricks to staying fit with her social media followers. In a recent Instagram post she gets super real about “simple TRUTHS” to staying fit in your 50s.

There Isn’t a One-Size-Fits-All Approach to Health

Jenelle starts by explaining that there isn’t a one-size-fits-all approach to health. “Not everyone can walk an hour a day. Not everyone needs less cardio. Not everyone needs to lift heavy weights. Not everyone needs to do long cardio sessions. Not everyone needs to do more zone 2 cardio,” she writes across the Instagram video.

But, Everyone Needs to “Self-Asses and Self-Test”

young pretty woman in green dress trying on fashion style trend dress looking in mirror at home or showroomShutterstock

“Here’s what everyone needs to do,” she continues. “Everyone needs to self-assess & self-test 🎯 It’s not what most wanna hear🙉 🤷🏼‍♀️ but it’s THE TRUTH. And I can help you with that!” She then goes on to outline her 4 “simple TRUTHS.”

1. You Need to Consistently Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

The first truth is that you need to start lifting weights. “Strength training that is CONSISTENT & CHALLENGING is key to maintaining & growing muscle. ESPECIALLY as we age!! BUT it’s not a 1-program fits all situations & lifestyles ☝🏼Other factors play a role,” she writes.

What Science Says About Strength Training

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Science and research supports strength training as one of the most effective workouts. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills>

2. Practice Nutritional Balance

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Her second truth? “Processed foods are wreaking havoc on our bodies & gut health,” she writes. But “food FEAR” is also on the rise too. “STRESS about ‘food rules; may be more detrimental than the food itself 🤷🏼‍♀️ There’s a healthy BALANCE for you. I help you find a nutrition plan that works for YOU,” she says.

What Are the Worst Ultra Processed Foods, Anyway?

Aluminum,Cans,Of,Soda,Shutterstock

How bad are ultra-processed foods? One new study found that consuming more ultra-processed foods can actually shorten your lifestyle by a whopping 10 percent. The category includes soft drinks (even diet sodas), highly processed meats, and refined grains.

3. Focus on Gut, Hormone, and Mental Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

According to Jenelle, “gut, hormone, and mental health MATTER,” she writes. “Clean up your diet AND drinking habits for BIG results. Control blood sugar better - GAME CHANGER.”

Weight Loss Is More Than Just Diet and Exercise

Weight,Scale,scales,loss,diet,health,feetShutterstock

Experts are unanimous that it takes more than just diet and exercise to get in shape and stay healthy. This is why you should consider speaking with a doctor before embarking on a weight loss journey and getting a metabolic panel done.

4. Make Sure to Move

Woman exercise walking in the park listening to music with headphoneShutterstock

And lastly, “MOVEMENT every day matters,” she says. “Get steps in! But not everyone can workout 1hour/day or walk MILES. It’s ok!! 🙌🏼 Even a 20-minute daily workout that incorporates strength, flexibility, cardio & stress reduction 🧘🏼‍♀️(lower cortisol may be what you NEED) + simple nutrition, might be YOUR best solution this summer.”

Why Should You Take a Daily Walk?

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

According to one study published in JAMA Internal Medicine, daily walking is a game changer. Researchers found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

Alicia_Erikson_aliciae_Midlife_Maven1
aliciae/Instagram
Leah Groth
By Leah GrothJul 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

You can’t let your age be the excuse for not getting in shape! There are lots of social media influencers here to remind you that you can be the best and healthiest version of yourself at any age. Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a new post, she breaks down the “basics” of what it takes to achieve your goals.

1. Eat Nutritionally Dense and Protein-Packed Food

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

According to Alicia the first basic is tackling your diet. She recommends “eating nutritionally dense foods” and “making protein a high priority.” And, while you don’t need to eliminate them, she suggests sticking to an “appropriate” amount of carbs and fats.

RELATED: 9 Foods That Fight Aging

2. Do Progressive Overload Strength Training

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

As for exercise, she recommends progressive overload strength training. “I do 5-6 days a week. Commit to what lt you can and stay consistent with it,” she recommends.

3. Walk 8,000 to 10,000

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

She also suggests daily walking. “I aim for 8-10k steps,” she says. “If you have a certain cardio form you love, do it! I love walking!” Another workout she loves? Dancing too. “I keep it LISS because my body loves it and I want the 💪.”

RELATED:10-Minute Workouts to Melt Abdominal Fat in 60 Days

4. Cut or Limit Refined Sugar and Alcohol

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Next, “cut or limit refined sugar and alcohol,” she says. “I personally had to cut it because it’s very habit forming for me. I do enjoy coconut sugar, monkfruit, honey and stevia. Figure out what works best for you!”

5. Hydrate

Sports woman drinking bottle of water.Shutterstock

Don’t forget to hydrate! “I drink half of my body weight (lbs) in ounces of water daily. I also throw in an electrolyte pack while I’m working out,” Alicia says.

6. Sleep

Serene woman sleeping at night in the bedroomShutterstock

And finally, “sleep has to be a priority,” she says. “7-8 hours a night. This is how your body recovers and resets.”

You Can Tweak These

phone with calorie and macronutrient counting app on phone next to healthy food. Healthy diet and maintaining a caloric deficitShutterstock

“These are the basics! Everyone will have their own unique tweaks to this,” she continues. “Maybe you want to track macros for a certain goal. Or maybe tracking is not your jam so you eyeball and that’s ok with you. Maybe you don’t want to completely cut out alcohol and enjoy a drink occasionally. Do what is going to work best for you but also be honest with yourself about what you KNOW is not working.”

RELATED:7 Things You Should Never Do on a Diet

Remember, It’s a Process

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

“Getting in tune with our bodies is a process. Being honest with ourselves is a process. Do you need to give yourself some tough love when it comes to changing certain habits? Or do you need to give yourself a little grace?” she writes.

You Can “Get Better with Age”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“At the end of the day, you’re the one living in your mind and body forever. Make it the best little temple you can! I share what has worked for me for inspiration and hopefully to simplify. Yes, ladies, we can get better with age!!!” she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Maggie_Jackson_maggiehjackson9
Leah Groth
By Leah GrothJan 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to become the best version of yourself in 2025? Maggie Jackson is a lifestyle journalist on KTLA 5 News whose mission is “helping busy mamas find joy with easy (and kinda healthy) life hacks.” In a new social media post, she reveals exactly how she got into the best shape of her life in 2024. Looking forward to a stronger and healthier 2025! If you’re struggling with your health or weight, my best advice is to be KIND to yourself and SIMPLIFY your routine,” she writes in the post, revealing her recommendations.

Focus on Adding Instead of Restricting

Her first recommendation? Focus on adding instead of restricting. “Restricting sucks, in my opinion. Not only is it not fun to have to say ‘no’ to your favorite dessert at a party, but I’ve rarely seen restrictions work as a long-term solution for anyone. Sure, you can remove all bread products for a couple of months and lose some pounds, but what happens when you want to eat bread again? How sad is it when your child wants to bake their favorite bread recipe with you?” she writes in her post. “Instead, I like to focus on adding more good into my diet so it cancels out the bad. I eat so much protein and veggies that there’s not much room for carbs and sugar. If I prioritize eating for my well-being first, I don’t feel so bad about having a few bites of bread or dessert.”

RELATED: 7 Science-Backed Tips That Maximize Weight Loss Results on Semaglutide

Move Your Body Daily

Next, move your body every day. “Let’s face it, busy working parents don’t always have the time to squeeze in a full workout every day. But, I decided I’d never let that be my excuse for being sedentary. I move almost every single day in some way. While I wish it was a 30-50 minute workout every day, some days it’s simply a walk around my block, a 15-minute yoga video, or sprints up and down my staircase while cooking dinner,” she writes in the post.

Follow the 80/20 Rules

Her next recommendation? “Eat by 80/20 rule,” she says. “To piggyback off #1, I use the 80/20 rule as a guide for eating every day to keep me focused. I can’t imagine being extremely restrictive, but I also don’t want to overindulge. I LOVE chocolate and eat it almost every day. But, I stick to the 80/20 rule and only eat a small square or two a day rather than lots of chocolate throughout the day on top of other less healthy food decisions.”

Cook and Eat Homemade Meals

Number four? “Eat fresh homemade meals 90% of the time,” she recommends. “Cooking and preparing our family’s meals keeps our health on track. I love that I know exactly what ingredients are in our meals (and we save money cooking at home!). Every Sunday, I prepare a meal calendar for the week to simplify our breakfast, lunch, and dinner routines.”

RELATED: Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Do Pilates, HIIT, Weights, Running

The type of exercise you do matters. “Incorporate Pilates, HIIT, weights & running,” Jackson suggests. “These are the workouts that I’ve found to be most effective for my body and the time I have available to work. I’m obsessed with @solidcore!”

Listen to Your Body

And last but not least? “Listen to your body!” she writes. “The most important! Take time to connect to yourself and understand what you need to be your happiest, healthiest self. If you’re recovering from the flu, it’s okay to lie down all day. If your muscles are sore, take a day to stretch instead of trying a new HIIT class. Love your body! These photos were taken after 5 days of no workouts from being sick!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Jenn_Markwardt4
Leah Groth
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”

Stop Eating Healthy and Start Eating with Intention

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

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And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

She Also Recommends These 5 Healthy Habits for Weight Loss

Female leg is stepping on white scales at homeShutterstock

In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Amp Up Your Protein Intake

Close up of young businessman eating rib steak on wooden tray at restaurant.

Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Also, Increase Fiber Intake

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stress Management

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.

Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

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“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common

Julie Clouse
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss

Brittney Blanco
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

Shutterstock

Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

Shutterstock

Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

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Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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